Advantages of a vegetarian diet
A meatless diet brings with it a whole range of health benefits. It is praised not only by enthusiasts of this model of nutrition, but also by medical specialists. A properly composed, wholesome vegetarian diet, helps prevent many diseases. Vegetarian diet reduces the risk of: obesity, type 2 diabetes, ischemic heart disease, hypertension, hypercholesterolemia, cancer, gallstones and kidney stones, constipation and hemorrhoids and tooth decay.
Vegetarian diet – weight loss
Switching to a vegetarian diet can be a very simple and enjoyable way to lose weight in a healthy way. Mainly because excluding meat and meat products eliminates quite a bit of processed food, preservatives and other unhealthy additives from your diet.
Deciding to go vegetarian, we choose primarily fresh products – vegetables and fruits, as well as cereals. In this way we eliminate unnecessary and unhealthy fats from our diet and, in addition to a nice dietary effect, we gain a very positive effect on health. By increasing the amount of vegetables and fruits and healthy fats in our diet, we practice the best prevention against civilization diseases and cancer. At the same time, we provide the body with the most antioxidants, vitamins and minerals.
Slimming down in a “vege” rhythm makes it easier to ensure a balanced and complete diet – while avoiding nutritional pitfalls. However, it should be remembered that our body needs an appropriate amount of protein, so when composing your menu, you should make sure that your meals are varied and wholesome. Before starting a meatless diet, it is worth checking your health condition.
When making a meal plan, it is a good idea to compose a menu for the whole week. In this way, it is easier to avoid potential dietary mistakes and, consequently, nutrient deficiencies. There are many variations of a vegetarian diet, not all of them are beneficial to health, according to the state of modern science. So what are the disadvantages of being “vegan”?
Disadvantages of a vegetarian diet
“From now on I am a vegetarian” – such a statement is definitely not enough for vegetarianism to bring more benefit than harm. In order for a meatless diet to be truly beneficial to the body, it must be wholesome. And in order to achieve this postulate, it should be carefully planned so as to provide the body with all the necessary nutrients.
Improper nutrition while following a vegetarian diet, is the cause of many deficiencies, which in turn can lead to serious diseases. What are the biggest disadvantages of this way of nutrition?
Disadvantages of a vegetarian diet
- Too low an energy supply. Dangerous especially for people leading very active lifestyles, including athletes.
- Vitamin deficiencies: B12 and D – especially in restrictive diets such as vegan diets, fruitarianism.
- Low availability of natural minerals: iron, calcium, zinc, iodine and omega-3 fatty acids.
- The low biological value of ingested protein.
The most common health disorders caused by poor nutrition during a vegetarian diet:
- delayed psychomotor development,
- protein malnutrition,
- megaloblastic anemia,
- disorders of the digestive system – diarrhoea,
- menstrual disorders in adolescent girls,.
In order to follow a vegetarian diet properly and healthily, it is necessary to know the nutritional values of specific products. Vegetarianism – that which is healthy and beneficial to the body – must be learned.
The best way to avoid stumbling blocks and nutrient deficiencies in your diet is to compose a long-term menu. This will make it much easier for beginner vegetarians to get into the swing of the diet. A planned menu for the whole week will allow you to prepare a proper shopping list and avoid eating makeshift meals.
Chia seeds are recommended for a vegetarian diet. They work great as an addition to dishes and drinks. Chia seeds help provide the body with fibre, protein and omega fatty acids.
When planning your meals, be sure to include all food groups. A few rules should be followed:
- Eat 4 – 5 meals a day.
- Keep your body properly hydrated (drink water).
- Respect the supply of the appropriate number of kcal in relation to energy requirements.
- Plan meals that provide all nutrients: carbohydrates, protein, fat, fibre, vitamins and minerals.
- Ensure adequate sun exposure or consider vitamin D supplementation.