Diet without meat for weight loss

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A diet without meat helps not only to lose weight, on average 2-4 kg per week, but also to cleanse the body of accumulated toxins and toxins, to strengthen immunity, to prevent the development of vitamin deficiency. It is best to follow this method of losing weight in the warm season, during the ripening seasonal vegetables and fruits. There are several options for a diet without meat: more sparing – protein nutrition and vegetarianism. “Which one should I choose?” – it’s up to you, it all depends on the individual characteristics of the organism, personal preferences and beliefs.

Diet without meat

A diet without meat is of two kinds: protein nutrition and vegetarianism. When protein nutrition in the diet is included protein of animal origin, contained in eggs, fish, dairy and fermented milk products. Adhering to this diet, you can lose weight in a week at 2-3 kg. Vegetarianism implies the complete elimination of the consumption of animal protein. The diet is based on products of plant origin, which makes it possible to lose 3-4 kg of excess weight per week.

The protein of animal origin contains all the necessary amino acids necessary for normal life. Observing a diet without meat is important to fill their deficit. Those who chose protein diet for weight loss, excluding only the consumption of meat products, it is easy to fill the lack of high-grade protein, as it is contained in fish, eggs, dairy and fermented milk products. In the diet of vegetarians who have excluded the consumption of products of animal origin, beans must be included twice a day (soy, peas, beans, lentils) in order to fill the norm: 1,5 gr protein per 1 kg weight.

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It is necessary to drink at least 1,5-2 liters of water a day without gas to accelerate metabolism. The exclusion of meat from the diet with a diet promotes fluid retention in the body, leading to edema. To prevent puffiness, you should minimize salt intake, and also exclude marinades, pickles and spices from your menu.

A balanced diet without meat is not suitable for athletes and those who want to build muscle, because only protein of animal origin contributes to the “building” of muscle mass. It is also not recommended to follow a diet without meat to women, during pregnancy and lactation, so as not to deprive the child of all the necessary amino acids, vitamins and trace elements.

Product List

List of products for a meat-free diet:

  • Cereals and cereals (oats, buckwheat, rice, wheat);
  • Legumes (beans, soybeans, lentils);
  • Vegetables (mostly not starchy);
  • Fruits and berries (except grapes, bananas, melons);
  • Mushrooms;
  • Dried fruits, candied fruits;
  • Nuts, seeds.

With a diet without meat – protein nutrition, in addition to the above products in the menu are allowed:

  • Dairy and sour-milk products of low fat content (yogurt, cottage cheese, cheese, natural yoghurt);
  • Eggs;
  • Low-fat varieties of fish (in cheese, boiled, stewed, baked, cooked on steamed or grilled);
  • Seafood.
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From drinks it is recommended to use herbal tea, decoctions, infusions of herbs and berries, but without the addition of sugar. Daily it is necessary to drink at least 1,5 liters of water without gas, because only saturated cells can dissolve fats, which is extremely important in losing weight.

Menu for the week

A diet without meat for weight loss is of two kinds:

  • Protein food – in the diet are allowed: fish, dairy and fermented milk products. This menu is balanced and is considered more useful.
  • Vegetarianism – exclusion from the diet of meat, fish, dairy and fermented milk products.

Proper nutrition without meat – menu for a week (breakfast, lunch, afternoon snack, dinner):

  • Oatmeal with banana;
  • Cream-soup with champignons;
  • Kefir;
  • Buckwheat. Cabbage salad.
  • Cottage cheese, dressed with natural yoghurt;
  • An ear with pieces of fish;
  • Orange;
  • Flax is lean with mushrooms. Salad of cucumbers, tomatoes. Bulgarian pepper.
  • Carrot casserole;
  • Cream soup with broccoli. Fish cutlets;
  • Soft-boiled egg;
  • The vinaigrette. Grapefruit.
  • 2 hard-boiled eggs. Orange;
  • Lenten cabbage rolls;
  • Butter;
  • Pumpkin porridge with raisins and dried apricots.
  • Cheesecakes. Berry mousse;
  • Grilled fish with vegetables;
  • Kefir;
  • Buckwheat pancakes. Salad from seaweed.
  • Scrambled eggs with cheese. Kefir;
  • Fish meatballs. Spinach;
  • 2 baked apple;
  • Puree with beans with onions. Eggplant puree.

The proposed diet without meat refers to a balanced, proper diet, in the menu of which milk and sour-milk products are allowed, as well as fish, in addition to vegetables and fruits.

Principles of protein nutrition without meat

A diet without meat is effective in losing weight. Thanks to her for a week you can lose weight on 2-3 kg. The most sparing and balanced diet without meat, includes protein nutrition. Sources of protein for this diet are: dairy and sour-milk products (low-fat or low fat content), eggs, low-fat fish. When compiling the menu, it is necessary to take into account the daily protein norm, which is 1,5 grams per 1 kg of weight.

Protein nutrition without meat is a balanced, low-calorie diet. The menu is dominated by: vegetables, cereals and cereals, unsweetened fruits, eggs, lean fish, dairy and sour-milk products, dried fruits. Eat with a diet should be fractional 4-5 once a day in small portions. The last meal should be no later than 18: 00. With an acute sense of hunger before bedtime, you can drink defatted kefir or herbal tea without sugar.

It should be abandoned or minimized salt intake, which delays fluid in the body and leads to swelling. In a day, you need to drink 1,5-2 a liter of water without gas. A diet without meat helps not only to lose weight, but also due to protein nutrition, to normalize the work of the gastrointestinal tract, to remove harmful toxins and toxins from the body.

Option diet without meat and dairy products

Diet without meat and dairy products for weight loss is similar to vegetarianism and raw food. With a balanced diet for a week, you can throw off 3-4 kg. The diet menu includes cereals and cereals, legumes, mushrooms, vegetables and fruits, berries, seeds, nuts, dried fruits. In addition to the use of permitted products in their raw form, with vegetarianism, their heat treatment, preferably in cooked, baked, stewed, is allowed. To fill the deficit of protein, you need to consume beans twice a day (soy, lentils, peas).

For well-being with a diet without meat and dairy products, you should eat often, at least 4-5 once a day. Snacks can be nuts, seeds, dried fruits, berries. For effective weight loss it is better to eat fruit in the morning, because of the high content of fructose and glucose in them. Exclusion of protein products from the diet can lead to fluid retention in the body, and therefore, salt addition should be minimized.

The Japanese diet

The Japanese diet allows you to lose weight on 7-8 kg in just 14 days. If you believe the reviews, the result is maintained for several years. Repeatedly follow a similar method for weight loss is recommended after 2-3 year.

According to the rules of the Japanese diet, the number of meals per day is reduced to three. The last meal should be for 3-4 hours before bedtime. In the morning on an empty stomach you should drink a glass of water without gas. During the day, it is also important to observe the drinking regime, drinking at least 1,5-2 liters of water. It shows the use of custarded coffee and tea, but without additives and sugar, because of the content in them of useful antioxidants. Salt from your diet should be completely ruled out, to avoid swelling.

The Japanese diet is low-calorie, but balanced. Protein in the body should come with sea fish, chicken, eggs, dairy and fermented milk products of low fat content. Meat is completely excluded. Sources of information carbohydrates – crackers, not starchy vegetables, unsweetened fruits and berries. Fats are contained in olive oil, which is used for cooking dishes and as a salad dressing.

What are the consequences for the body?

Observing a diet without meat can not only lose weight by 5-7 kg per month, but also to strengthen their health. Food based on the prevalence of plant foods in the diet favorably affects the work of the thyroid gland, normalizes the level of sugar and cholesterol in the blood, clears the body of harmful toxins and toxins, reduces the likelihood of kidney stones.

Rich in vitamins and minerals, plant food strengthens the immune system, prevents the development of vitamin deficiency. There is improvement in the skin, redness and acne. Significantly improves mood and well-being, there is a rush of energy and strength. Increased stamina and performance, which is especially noticeable with increasing physical exertion.

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Miriam Josey
Miriam Josey is an RD and expert in healthy diets and sustainable lifestyles. She has a B.S from Cal State (Nutritional Science) and an M.S. from the University of Southern California (Nutrition, Healthspan, and Longevity). Miriam’s professional chef certificate allows her to develop rich, non-restrictive diets for weight loss.


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