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A vegetarian diet is allowed and forbidden

 Vegetarian diets are based on the premise that humans should not eat any meat, poultry, fish, or other animal products. 

People who practice vegetarianism do so for ethical, environmental, religious, and/or personal reasons.

A vegetarian diet is allowed and forbidden

The word "vegetarian" comes from the Latin word vagus ("well-being; soundness of body"), which is a translation of the Greek veto, meaning "growing." 

The term was first applied to those who abstained from eating meat during Lent. Vegetarians eat a variety of plant-based foods including grains, vegetables, fruits, and nuts.

Vegetarianism can be practiced by people with many different dietary restrictions including vegans (people who do not consume any animal products), Lacto-Ovo vegetarians (those who consume dairy products or eggs), and ovo-Lacto vegetarians (those who consume dairy products but not eggs).

vegetarian diet

Planning a good vegan diet is a healthy way to meet your nutritional needs. The reasons for eating a vegan diet are varied and include many health benefits, such as reducing the risk of heart disease, diabetes, and some types of cancer.

However, some vegetarians rely heavily on processed foods, which can contain calories, sugar, fat, and sodium, and may not eat enough fruits, vegetables, whole grains, and calcium-

rich foods, and thus lose many nutrients, but their diet can Vegetarian diets meet the needs of people of all ages, including children, adolescents, and pregnant or breastfeeding women, 

but the key to the success of this diet is to be aware of your nutritional needs to plan a diet that meets them, that is, to know the types of vegetarian diets.

When people think of a vegetarian diet, they usually think of a diet that doesn't include meat, poultry, or fish, but vegetarian diets differ in the foods they include and exclude:

A Lacto-vegetarian diet excludes meat, fish, and eggs, as well as foods containing them, including dairy products, such as milk, cheese, yogurt, and butter.

Egg-based diet: Ovo-vegetarian excludes meat, seafood, and dairy, but allows eggs.

A Lacto-ovo vegetarian diet excludes meat and fish but allows dairy products and eggs.

Fish-based diet: Pescatarian excludes meat, dairy, and eggs, but allows fish.

Vegetarian diet: exclude meat, fish, eggs, dairy products, and foods containing these products.

Semi-vegetarian diet: Also called a flexitarian diet, it is primarily a vegetarian diet but includes meat, dairy, eggs, and fish on occasion or in small amounts.

Prohibitions to a vegetarian diet

If you are looking to lose weight through a vegan diet and diet, you should avoid processed products, refined carbohydrates, and sugary drinks. 

You should also limit or avoid the following foods if you are on a vegetarian diet for weight loss:

Highly processed and processed plant foods: vegan burgers, meat replacements, frozen meals, frozen desserts, imitation dairy products.

Refined carbohydrates: white bread, white pasta, bread, and crackers.

Sugary foods and drinks: Candy, cakes, pastries, table sugar, soft drinks, fruit juices, energy drinks, and sweet tea.

In addition to the above, try to avoid very large amounts of any food, especially those that are high in sugar and calories. 

A vegetarian diet includes a varied mix of fruits, vegetables, grains, healthy fats, and proteins, to replace the protein provided by meat in your diet.

Include a variety of protein-rich plant foods such as nuts, seeds, and legumes, and meat substitutes such as soybeans. 

Eating nutrient-rich whole foods such as fruits, vegetables, and whole grains will provide a range of important vitamins and minerals to fill in any nutritional gaps in your diet.

Some of the healthy foods to include in a vegetarian diet are:

  • Fruit: apples, bananas, berries, oranges, melons, pears, and peaches.
  • Vegetables: leafy greens, asparagus, broccoli, tomatoes, and carrots.
  • Grains: quinoa, barley, buckwheat, rice, oats.
  • Legumes: lentils, legumes, chickpeas.
  • Nuts: Almonds, walnuts, cashews, and chestnuts.
  • Seeds: flax seeds, chia seeds, and hemp.
  • Healthy fats: Coconut oil, olive oil, and avocado.
  • Proteins: eggs, dairy products. 

Vegetarian diet to lose weight

Some ideas for a balanced vegan diet to lose weight for a month: 

Breakfast for a vegetarian diet:

  • Drink water when you wake up, then sugar-free coffee, or use some natural sweetener.
  • Oatmeal with fresh fruit, granola (oats with nuts and honey), or yogurt with fruit.
  • Avocado with toast, avocado with tomato, or avocado with oats.
  • Canned pumpkin with toast, or alone with cinnamon and nuts, or cooked with oats.
  • Add potatoes, tofu (a cheese made from condensed soy milk), tomatoes, bell peppers, onions, and any vegetables you want, chop everything up, add a little seasoning, and bake together.
  • Make a muffin with oats, ripe bananas, vanilla, and cinnamon, and bake with a little coconut oil.
  • Almond milk cocktail, cooked oats, and fresh fruits.
  • Fresh fruit juice, or leafy green juice (spinach or parsley).

Lunch for a vegetarian diet:

  • Tortilla bread, boiled and mashed chickpeas, with Italian dressing (lemon juice, white vinegar, salt, mustard, oregano, paprika, olive oil), garlic powder, green pepper, onion, and lettuce.
  • Cucumber salad, with your favorite dressing, with tomatoes, avocado, onions, and any of your favorite raw vegetables.
  • Sauteed meal (vegetables cooked with butter and spices), or raw vegetables with your favorite sauce.
  • Sliced ​​meat substitute made with soybeans and wheat protein, with a vegetable or fruit salad,
  • Your favorite vegetable soup, and leafy green salad.
  • Beans meal with avocado, and canned beans.
  • Bean meal, and vegetable salad.
  • Macaroni salad with vegetables and your favorite sauce.

Dinner for a vegetarian diet:

  • Pasta with cooked vegetables, sandwiches with raw vegetables, or fruits.
  • Mushroom salad raw, or cooked with vegetables such as corn, carrots, spinach, and boiled potatoes.
  • A vegan burger patty with sweet potatoes, and your favorite vegetables.
  • Cabbage salad, cooked cabbage, capsicum, or pumpkin.
  • Sweet potatoes or white potatoes, with cornbread and mushrooms.
  • Freekeh (crushed wheat, cor, or bulgur), with salad (celery, onions, and capsicum), or with avocado.
  • Snacks during the day:
  • Nuts, fruits, vegetables, dried fruits, natural juice, oat biscuits, chocolate without sugar.

Vegetarian diet to lose weight in a week

Here are some ideas for a balanced vegan diet to lose some extra pounds in a week:

First day:

Breakfast: A wholemeal tofu sandwich (cheese made from condensed soy milk), lettuce, tomatoes, turmeric, and milk tea.

Lunch: Zucchini and quinoa salad with peanut sauce.

Dinner: red lentils and spinach with rice.

the second day:

Breakfast: Oats with fruit, fortified plant milk, chia seeds, and nuts.

Lunch: Seitan sandwich (meat substitute) sauerkraut.

Dinner: pasta and a side salad.

Snack during the day: an orange.

the third day:

Breakfast: Fruit cocktail with fortified plant milk, banana cake, flaxseeds, and walnuts.

Lunch: lentil soup, chopped pepper, and avocado salad.

Dinner: whole grain pasta and beans.

Snack during the day: oatmeal with honey, or blueberries.

the fourth day:

Breakfast: Whole-grain toast with nut butter, banana, and fortified vegan yogurt.

Lunch: pasta with vegetables.

Dinner: sweet potatoes with lettuce, corn, beans, and cashews.

Snack: mango and dried pistachios.

The fifth day:

Breakfast: chickpea omelet with vegan onions and a cappuccino made with fortified plant milk.

Lunch: coleslaw, pecans, dried cranberries, and soybeans.

Dinner: Homemade baked chickpea pancakes with mushrooms and potatoes.

the sixth day:

Breakfast: a tofu sandwich and a glass of fortified vegetable milk.

Lunch: soup of red lentils, tomatoes, and turnips with toast and chickpeas.

Dinner: vegetable soup.

the seventh day:

Breakfast: chickpea and avocado pancakes, and a glass of orange juice.

Lunch: tofu sandwich, with vegetable salad.

Dinner: vegetable soup.

Finally

A vegetarian diet is allowed and forbidden. Vegetarian diets are very healthy and one of the most essential diets for human beings that is beneficial for health. 

If you want to know how can pure vegetarian diet helps, please read below:

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