The choice in favor of a meat-free diet significantly affects the state of the human body. The results of avoiding meat can be both positive and negative. It all depends on the initial state of health, age and the balance of nutrients entering the body.

Numerous studies show that the results of avoiding meat are quite varied. During the meatless period, the following changes occur in the body.

Rebuilds the microbiome

The microbiome is the collection of all microorganisms inside the human body that are responsible for various life processes. After giving up meat, the body begins to rebuild the microbiome for new needs. Due to the increased amount of fiber obtained from plant foods and changes in microflora, digestive processes are normalized, the feeling of heaviness disappears, and irritable bowel syndrome recedes.

Reduces the amount of “bad” cholesterol in the body

Most often, meat is eaten fried, smoked, in the form of sausages. Such processing with the use of oils, spices, preservatives promotes the assimilation of not only nutrients from foods, but also saturated fats, preservatives, and carcinogenic substances.

The condition of the skin improves noticeably

Animal fats increase the concentration of cholesterol and C-reactive protein in the body. CRP is a marker of the inflammatory process. By limiting animal fat in the diet, the number of rashes, pimples, and acne decreases.

Decreases muscle mass

Due to the lack of protein in the diet, when refusing meat, weight loss is observed due to a decrease in muscle mass.

In some cases, after giving up meat, people, on the contrary, gain weight. This is due to the peculiarities of mental processes. It seems that without meat it is impossible to get enough. Therefore, the diet is enriched with cereals, flour products, simple carbohydrates, leading to excess weight gain.

At the beginning of the restructuring of the body to a meat-free diet, it is necessary to show willpower and calculate your daily menu so that there are no temptations to snack on an extra bun with sweet tea or eat an additional portion of porridge.

There is an imbalance in the mental health component

Lack of vitamins A, D, proteins and microelements negatively affects the work of the hormonal system that regulates mental processes.

What do vegans eat?

Like vegetarians, they don’t eat meat. But, unlike them, dairy products, eggs, honey and gelatin are also removed from the menu. Fruits, vegetables, legumes, herbs, cereals, vegetable oil remain in the diet. In addition, you can eat not so healthy, but technically vegan foods: sweets, white bread, french fries, chips.

What does animal food give us?

Protein is an indispensable macroelement for humans, which cannot be in excess in the body. It is also believed that the safest and most natural type of protein is meat. This product is responsible for the full formation of the body, it strengthens the immune system, helps to build muscle mass and even reduces stress levels. Why have so many ardent opponents of animal food appeared recently? Why, in response to the question of what will happen if not eating meat, we are shown 80-year-old people who are full of energy due to the fact that they ate only plant foods? The answer to this question is simple. Successful cases are shown to the world, people who have really not eaten animal products for a long time, but they have retained their strength and youth thanks to genetics.

The danger of giving up meat

In addition to the obvious benefits of avoiding meat, it is necessary to recognize the obvious factors of the negative consequences of dietary restrictions, confirmed even by experienced vegetarians:

With the slightest pathology of the digestive system or liver, a change in the usual diet can lead to a deterioration in health.
Micronutrient deficiencies can lead to hair loss, paleness and looseness of the skin.
A lack of protein invariably leads to inhibition of the growth and development of muscle mass (therefore, all ardent adherents of yoga have an unpresentable appearance).

Medical reviews about the rejection of meat and dairy products are almost unanimous – such a diet is detrimental to health. At first, the follower of a vegetarian diet can really feel a surge of energy, an increase in physical endurance and an increase in stress resistance. This phenomenon continues as long as the body still contains the previously supplied trace elements. As soon as their supply is exhausted, the deficiency of substances will begin to be replenished from the body’s own reserves.

Other disadvantages of giving up meat include vitamin starvation, which inevitably occurs in the process of a strict vegetarian diet. Regular shortage of vital vitamins provokes the development of serious diseases:

due to a sharp cessation of vitamin B12 intake into the body (it is found in red meat and offal, eggs, fish and cheeses), anemia may develop;
lack of carotene, which is present in plant products in small amounts, but in excess of beef, butter and sour cream, leads to a decrease in physical endurance, memory impairment;
Vitamin D, which is present in sea fish, butter and eggs, promotes the formation of bone structure and, in its absence, a person develops fragility of the skeleton and improper adhesion of bone tissue in fractures.

The greatest harm from giving up meat is done to women during pregnancy and lactation and to children under 15 years of age. If you do not introduce a meat product into the baby’s diet in a timely manner, by the age of 3 he will have signs of limb dystrophy, lagging behind peers in physical and mental indicators, anemia.

Fears of pediatric doctors

Having become vegetarians, adults often “add” their children to such a diet. But the opinion of doctors on this matter is completely different, and not only among pediatricians.

Most pediatric doctors have a negative attitude towards vegetarianism for children. Even if adults feel great after giving up meat, in children it can seriously affect their health, and not for the better.

Lack of essential amino acids, vitamins, cholesterol, which are found only in animal products, affects the general endurance of children – they are weaker, and usually do not gain weight. In addition, unbalanced nutrition affects psychomotor performance.

Dentists also have a negative attitude towards vegetarianism. They find it incompatible to develop a well-formed jaw apparatus and a strict meat-free diet.

The thing is that the structure of the human jaw is adapted for chewing tough food, which includes meat:

We have incisors whose main task is to cut food and muscle fibers;
Fangs are needed to break food;
And chewing teeth are designed to be thoroughly chewed.

So, if a child from an early age is switched to plant foods, and in most cases it is soft, this can lead to problems with the teeth and the jaw as a whole – the teeth can be crowded, out of line. Eating meat puts a certain strain on the teeth, helping to form the correct bite. In addition, harsh food is a good prevention of tooth decay.

It is worth noting that there are exceptions to the rule when doctors themselves prescribe a strict diet for their young patients, but this happens only with serious indications. The diet in such cases is prescribed by a nutritionist. At the same time, the child is under constant control: tests are regularly carried out to monitor the level of hemoglobin in the blood and other vital indicators, the height and weight of the child is monitored, and if there is a deviation, the diet is adjusted.

Genetics and secular formation of the human diet

Several decades ago, some researchers simply pondered the following question: what happens if you stop eating meat? It soon became the main topic of conversation in society and grew into mass vegetarianism. Many people in advanced countries have given up animal food; they have stopped consuming it in America, Russia and Europe. But all these people have forgotten that their ancestors formed a diet for them at the genetic level. For centuries and even millennia, mankind has consumed meat protein for food, which has led to the formation of certain processes and reactions in the body.

It is simply impossible to change this system in 20 or 30 years. The human stomach and other digestive organs will no longer function normally without this product. But there are other cases where vegetarianism is indeed justified. The so-called semi-wild peoples live in remote corners of the planet. All the time that we ate meat, they ate exclusively plant-based gifts of nature. For them, animal protein will really be a destructive element.

Is this food healthy?

When you choose the right foods, veganism is good for your health. People who eat a lot of plant foods often have lower cholesterol, lower BMI, low blood pressure, and are less likely to develop type 2 diabetes.

Why is this happening? Avoiding red meat and dairy products reduces your intake of saturated fat, and plant foods are rich in fiber, vitamins, and minerals.

Define a goal

Now it’s time to admit to yourself (just honestly), why do you need this. It’s not enough just to say “I want” – you need to justify your desire. In practice, out of 100 applicants, only 10 people become real vegetarians. And they all pursued a specific goal, deliberately refusing to eat meat.

There are previously failed motivations that cannot keep a person for a long time – accordingly, he soon breaks down and returns to his old eating habits. Among them:

it is fashionable;
my idol is a vegetarian, and I want to be like him;
Anya (Tanya, Katya …) became vegetarians – why am I worse?
I want to change something in my life;
I don’t really like meat, I can do without it for a long time;
I want to lose weight.

Almost all of these phrases reflect weak motivation. They can inspire only for a while, and then the fashion will pass, the idol will change, the girlfriend will leave, etc. – and everything will return to normal. If you dream of losing weight by giving up meat, then there is generally a completely different option – just sit on a vegetarian diet.

In fact, the desire to become a vegetarian must go deeper. There must be good reasons to leave the old way of life and completely change your eating habits, menu, favorite dishes. Think which one is your case.

Medical factor

Many (including experts) believe that giving up meat is a step towards a healthy lifestyle. It is not for nothing that this nutritional system is promoted by yogis – well-known centenarians and owners of remarkable health.

According to research, vegetarians have a lower risk of contracting certain life-threatening diseases (like cancer, or diabetes, or obesity). And there are also a number of diseases in which it is even recommended to either limit the use of meat, or give it up altogether. These include: renal failure, phenylketonuria, acute pancreatitis, gout, lymphoma, etc.

One of the modern theories of healthy eating states that meat is contraindicated for people with blood group II, because they are originally vegetarians by their very nature.

Keeping healthy is a very strong motivation for becoming a vegetarian.

Moral / ethical

If you are very fond of animals, close to nature, are a member of the local branch of Greenpeace and cannot look at how someone mocks our smaller brothers, you are a real vegetarian in your spiritual makeup. It remains only to translate the attitude to a slightly different plane – to spread your views on food.

This is very easy to do. There are a huge number of social videos about the mass killing of animals in order to satisfy human needs. If you watch them, statistics and documentaries about how meat gets to our table, an ordinary person can feel bad. And for those of you who are committed to treating animals well, this can be a strong motivation to gradually switch to vegetarian food.

Religious

A rare motive in life, but very strong. As a rule, a person from childhood is brought up in some kind of religious system and adheres to the special principles of nutrition prescribed by it. But there are still situations when you have to change your faith (moved to live in another country, got married, succumbed to propaganda, experienced a difficult life situation). And if it is, for example, Buddhism, Hinduism or Seventh-day Adventists, then the meat will automatically have to be abandoned in accordance with their teachings. So you will become a vegetarian.

Ecological

Rarely does anyone become a vegetarian, wanting to improve the ecological situation on Earth. And yet there are such people. It is enough to study the information about the damage caused by the meat industry to the environment in order to minimize the consumption of this product.

It leads to water and air pollution, massive deforestation, land degradation, climate change, loss of topsoil, inappropriate use of natural resources (especially oil and water), and loss of biodiversity. In 2006, the UN announced from a grand rostrum that the livestock sector is the largest contributor to the Earth’s environmental problems at all scales – from local to global.

Economic

A bit of a mercantile motive, but in a number of cases it also works, although it does not stand up to criticism. Many people believe that if they become vegetarians and do not buy meat, it will save their family budget. Indeed, both meat and fish are quite expensive pleasure. But do not forget, they will need to be replaced with something equivalent in terms of the content of nutrients. And these are fruits, vegetables, nuts, cereals, etc.

In the summer, perhaps this motivation will be justified, since these products will be in abundance and at relatively low prices. But in winter, get ready for a rise in prices, and most of them will disappear from the shelves. So be careful when setting yourself such a goal.

Meat: harmful or useful?

The harm of meat and the benefits of meat, as we have already found out, is an individual question, which most likely depends on your geographical place of birth and genealogy. But now we will draw up a well-known pros and cons, which will be based on numerous books and scientific works of anatomists and biologists of our planet. But it should be noted right away that many arguments in such sources are presented in the interpretation that the author needs. who is a vegetarian will talk about how easy and cheerful it is to live without animal protein. The one who supports the traditions of our ancestors and is a meat-eater will give a lot of arguments indicating the benefits that this product can bring. Well, let’s go!

Your skin can get better

Many vegetarians note that when they switch to a plant-based diet, their skin has significantly improved: acne, blackheads and blackheads have disappeared. Scientists explain this by the fact that if meat is completely replaced with vegetables and fruits, then toxins and toxins can be removed from the body. This detox has a positive effect on the condition of the skin.

Positive changes

You can lose weight

A temporary plant-based diet is an effective way to lose weight. In a short time – from 10 days to a month, a person is able to lose on average about 5 kg. At the same time, due to the large amount of trace elements and vitamins, the plant diet is painlessly tolerated: a person does not feel a lack of strength and is in a positive mood.

However, it is recommended to coordinate any diet with a doctor, because in some diseases it can harm the body.

The skin will become cleaner

Animal fats are one of the causes of acne on the face. By eliminating meat from the diet, the skin can become better: cleaner and softer. The fact is that CRP, a C-reactive protein, contributes to rashes, and animal fats contribute to its production in the body.

Experts also associate the improvement of the skin condition with the refusal of meat due to the fact that vegetables and fruits help to remove toxins and toxins from the body.

More energy will appear

A plant-based diet not only helps to lose weight, but also gives the body lightness. As a result, a person has more energy: during the day he wants to work hard and play sports. By the way, many people refuse meat solely out of philosophical thoughts, and not out of a desire to lose extra pounds, therefore, along with cereals for breakfast and fruits for dinner, they regularly do yoga and practice various meditation techniques. This also invigorates the body and fills it with internal energy.

Nutritional features when giving up meat

Counting on the immediate benefits of cutting out meat, beginning vegetarians may not be prepared to face a number of inconveniences that await them on their way to a bloodless diet. So, switching to plant foods, people often notice a decrease in vision, a weakening of memory and mental acuity, a sharp deterioration in external data (condition of hair, teeth and skin). All these negative changes are associated with the deficiency of the most important vitamins, microelements and amino acids formed in the body, previously obtained with meat products.

How to eat properly so that the consequences of refusing meat do not lead to the development of serious pathologies? A complete vegetarian diet must include the following foods:

sesame, peanut and pumpkin seeds – a source of amino acids;
soybeans, chickpeas and lentils – a source of histine;
cashews, almonds, chickpeas – a source of isoilein;
cereals, all nuts, lentils are leucine;
any legumes are a source of threonine.

It should be remembered that such essential components of human health as vitamins D and B12 are found only in meat, fish, eggs and dairy products. It is impossible to get them through the use of plant foods. Fans of the vegan trend should better take care of purchasing the necessary vitamins in a separate, synthesized form, dispensed from the pharmacy in the form of multicomplexes, tablets and ampoules.

Vegetarian myths debunked

Many people approach the practical side of the vegetarian concept almost unconsciously, basing their beliefs on pseudoscientific facts about the dangers of animal protein and the supposedly magical results of avoiding meat. Testimonials and comments from doctors allow us to look at the usual myths about vegetarianism from an unexpected side:

The myth that the meat component of dinner decomposes in the stomach long after eating, poisoning the entire body with toxins and gases, is unfounded. The fact is that the digestive process in the stomach is carried out when exposed to hydrochloric acid, which does not allow food to linger in the gastrointestinal tract for longer than expected.
The opinion about the longevity of vegetarians has been repeatedly challenged by real facts, confirming that the most ardent fans of the bloodless diet, for example, Indians, have a fairly low threshold for life expectancy of about 68 years.
The assertion that soy protein is identical to animal protein in terms of its beneficial and nutritional properties is erroneous. Soy has a protein with a biological value much lower than that of fish, and the most important amino acid for the body – methionine – is completely absent in it.
The belief that vegetarians are not prone to obesity has long been disproved by simply counting the calories found in various carbohydrate foods. Because lean foods are believed to be eaten in large quantities without harming their figure, meat-eaters often overeat and consume as many (or more) calories as meat eaters.

The final myth of the high energy potential of vegetarians as opposed to the low activity of meat eaters has not been supported by any research. However, there is opposite evidence that the inhibition of metabolic processes, which, according to medical reviews, as a result of refusing meat, negatively affects the quality of life of the vegetarians themselves.

Possible loss of taste

Zinc is an element necessary for the human body, which, among other things, is also responsible for the brightness of taste. Oysters and red meat are high in zinc, but vegetarians will have to find other acceptable sources if they ditch these foods. White beans, nuts, whole grains and dairy products are considered optimal for zinc content. On average, vegetarians need 50% more zinc in their daily diet.

Why do people stop eating meat?

One of the reasons is the desire to stand out and be special. This is a psychological reason. Also, the reason may be the desire to lose weight and become slimmer, healthier and more beautiful. It becomes unpleasant for someone to eat meat after they learn about the method of its production and think about the fact that we are eating parts of the bodies of killed animals. Try boiled or raw meat without additives (salt, spices). It is totally tasteless. By masking a natural product, we are deceiving ourselves. The realization that it is not good to kill animals pushes for vegetarianism.

Many people stop eating meat not because of fashion trends and not to attract attention to themselves, but against the background of a transition to a healthier lifestyle. In this case, along with meat, a lot of harmful products, alcohol and cigarettes leave a person’s life, sports and yoga appear, a mood for self-development and travel. The environment and the way of thinking change. These are complex changes associated with spiritual growth and global restructuring of human consciousness to a new, higher quality level. To come to this, you need to study yourself and people, explore the world around us. Look for your place and purpose in this life and constantly change yourself for the better.

On a vegetable diet, you can successfully lose weight – this is one of the significant aspects pushing people towards vegetarianism and veganism. Plant food helps to cleanse the body. Plant Nutrition Week gives results. Fans of a vegetarian diet are less prone to diabetes, atherosclerosis, hypertension, obesity, and various heart diseases.

It is possible that you will switch to vegetarianism in order to save money. This is done by people who think that meat is too expensive. But it is not known whether it is possible to save on such food, because it takes a lot of money to build a balanced menu of the highest quality products.

To become a vegetarian, you don’t have to be pitying for animals and actively defend them. Have pity on the animals if you like, but also have pity on yourself. Do you really want to eat the animal that was killed? Just imagine this picture in all colors. And think about the full cycle of meat products production. Watch the video. For many, this causes, if not a desire to give up meat, then a desire to reflect on this topic.

For some, the precursor factor is travel, for others, a change in social circle, for others, diseases. It is probably correct not to eat meat for ethical reasons.

More protective bacteria will appear in your gut

The intestinal microflora of omnivores and vegetarians is very different. Various studies show that people who eat only plant-based foods have more protective bacteria. However, it will take time for the intestinal microflora to rebuild and improve its health. At first, bloating and gas formation are possible, because the intestines and pancreas will begin to rebuild to plant foods and there will be a lack of enzymes.

What kind of meat and vegetables do we eat today?

Today’s human diet consists of products grown with the use of pharmacological supplements, antibacterial drugs and chemical fertilizers. They negatively affect human health. Some of them pose a direct threat to health. It is very rare to find organic foods rich in vitamins and minerals that can be safely eaten.

Therefore, the question of which is healthier – meat or vegetables is not entirely appropriate. Sometimes chicken grown in the village is much healthier than vegetables stuffed with nitrates. Everyone must decide for himself which diet to give preference to. Your decision must also be based on consultation with medical specialists – sometimes the diet that we would like to adhere to is categorically unsuitable for our body.

The opinion and advice of nutritionists

No doctor or nutritionist can prevent an adult from taking the path of vegetarianism.

But they all recommend approaching this issue with responsibility:

Before you go on a meat-free diet, you need to consult your doctor about your body’s readiness for such changes. Tests will help determine if there are serious problems with the digestive system, heart, and other vital organs.
If you are planning a pregnancy in the near future, switching to plant foods can provoke difficulties in conceiving and carrying a child.
You should not radically change the power system before the age of 30. Until this age, some body functions continue to form, and a sharp decrease in nutrients can provoke their failure. After crossing this age limit, a person is considered fully formed: incoming vitamins and minerals are more needed to maintain these vital functions, so a certain balanced diet will not be able to harm.
It is important that an experienced nutritionist helps to form the diet, who will take into account the characteristics of your body and help you choose the optimal food basket in all respects.
Get regular checkups and tests to track the slightest changes. Replenish missing micronutrients with medications as needed (but only as directed by your dietitian).

Negative changes

Possible nutritional deficiencies

Refusal of meat can cause a deficiency of iodine, iron, vitamins D and B12 in the body, therefore, when compiling a plant diet, this must be taken into account. To avoid health problems, you need to eat a sufficient amount of legumes, for example, lentils or beans, as well as nuts, fruits, and cereals. Vitamins and supplements will also help restore balance. However, they are recommended to be taken only after consulting a doctor.

Muscles take longer to recover

The protein that the body receives from animal products is necessary not only for the formation of a muscle corset, but also for recovery after exertion. Therefore, by eliminating meat from the diet, muscles may take longer to recover from exercise.

This is why nutritionists advise vegetarian and vegan athletes to consume liquid protein immediately after exercise. In this form, it is absorbed easier and faster.

Any change in the diet is a risk to disrupt the proper functioning of the digestive system. Therefore, all diets, and especially those that promise to lose the hated kilograms in three days on buckwheat without harm, must be approached with responsibility. Better yet, consult a dietitian or nutritionist.

The main problems of vegetarians

Judging by real reviews, the refusal of meat by one of the members of society is often perceived by the rest of the representatives of this social structure as a kind of challenge. The mildest manifestation of social protest is expressed in condemnation. But it also happens that the individual becomes the object of ridicule or even harassment from others. It is difficult for beginner vegetarians to cope with such aggression, therefore, without meeting understanding, they often abandon their ideas in favor of the traditional way of life.

Another significant disadvantage of refusing meat, according to the adherents of this direction, is the high cost of products that can replace meat in terms of nutritional value. Simple foods such as vegetables, seasonal fruits, cereals are inexpensive, but such a menu cannot meet the body’s needs for protein, vitamins and minerals. You have to buy fermented soybeans, expensive vegetable oils, seeds, mushrooms and nuts. Even whole grain bread for vegetarians costs several times more than ordinary bread.

Having weighed all the pros and cons of refusing meat, a person should first of all think about it, and he should provide himself with decent nutrition by removing such a significant product from the diet. Perhaps, for a start, you should try your hand at lightweight forms of vegetarianism, which allow you to include fish, eggs and dairy products in the menu, and only then, when ready, complicate the task by refusing these dishes.

Reduce the risk of developing cardiovascular disease

The connection between the love of red meat and the development of cardiovascular disease has long been identified by scientists. In addition to this, recently, American researchers found that carnitine from meat triggers chemical reactions in the intestines that negatively affect the heart muscle. It is worth noting that adherents of vegetarianism also suffer less from hypertension, diabetes, rectal cancer and intestinal cancer in general.

Diet menu recommendations

Whether it is possible to lose weight without meat and how effective this method will be depends on the person. With a serious approach, you can not only lose weight in a short time, but also maintain the desired body weight. Allowed foods for a meat-free diet table:

Nuts;
Candied fruits;
Vegetables (it is advisable to reduce the use of potato dishes);
Beans, lentils;
Cereals, cereals;
Mushrooms;
Berries, fruits;
Eggs;
Fermented milk products with a low percentage of fat;
Low-fat types of fish.

You can drink tea made from medicinal herbs and berries, as well as a decoction and tincture during a diet. There is no need to add sugar to drinks. Every day you need to consume 1.5-2 liters of water.

It is recommended to create a menu for the week. The food should be varied. It is better to steam it, you can stew, bake, boil. It is undesirable to fry food.

Nutrient Deficiencies May Occur

If you refuse meat, there may be a deficiency of certain substances, in particular iodine, iron, vitamins D and B12. But at the same time, the researchers say, if the diet contains a sufficient amount of legumes – beans and lentils, as well as nuts, fruits, dark green vegetables, whole grains and cereals, then the balance will be restored. In addition, nutritional deficiencies can be replenished with vitamins and supplements.

How to start a vegan diet?

It’s important to choose the right foods. These include: fruits, herbs, nuts and seeds, vegetables, legumes, whole grains, tofu. But what you should avoid or carefully study the composition: meat substitutes, many desserts (cakes, cookies, ice cream), white bread, pasta, ready-made snacks (bar, chips).

And a few more important rules:

eat more protein (beans, beans, tofu),
do not overeat (eating too many berries is no more difficult than overeating cookies),
Eat complex carbs (wild rice, oatmeal, quinoa) and the right fats (avocados, olives, nuts).

Nutritionists warn that vegan diets can also gain weight by eating desserts labeled “vegan” without counting.

The outcome of vegetarianism

Now let’s answer the main question: can you live without meat, if you don’t eat meat at all? Yes, you definitely can, and in many cases for a long time. But this will only happen if, together with vegetarianism, you combine a completely healthy lifestyle, move to an ecologically clean zone of the planet, give up bad habits and engage in spiritual and physical self-development. But the rejection of animal protein, but the preservation of the former rhythm of life in one of the large cities, the presence of bad habits, the lack of a daily routine and a small amount of spiritual and physical practice – in aggregate, this will lead to disastrous results. After all, a person who is spinning like a squirrel in a wheel, such elements as proteins of various groups and cholesterol, are simply necessary.

Nutrition for weight loss

Proper nutrition is the key to health and a beautiful figure. The problem of being overweight can be a concern for both young people and the elderly. After forty years of age, the weight tends to increase. Therefore, it is extremely important to regularly monitor body weight, follow the dietary table, and lead an active lifestyle.

The answer to the question of whether it is possible to lose weight without eating meat is definitely yes. But at the same time, the menu should be balanced; only healthy foods should be included in the diet.

A person should consume 2000-2500 kcal daily. To get rid of excess weight, the calorie content of food per day should be 1500-1700 kcal. Without eating meat, you can lose weight by an average of 2-3 kg per week. If possible, physical activity should be added, so the weight goes away much faster.

Before starting a diet, it is advisable to consult a dietitian for any contraindications. The menu should be varied, it is necessary that the body is replenished with vitamins and useful microelements even during the diet. If you completely exclude meat products from the menu, you must replace them with other food.

A meat-free diet table can be vegetarian or include protein meals.

Additional recommendations

In order not to break down, already becoming a vegetarian, try to follow the advice of the guru:

Plant foods are often conducive to overeating, which is fraught with not only excess weight, but also health problems. Therefore, at first, weigh the portions and count the calories, so as not to “go over”.
Avoid storing fruits and vegetables in the refrigerator and pantry. The fresher they are, the better.
Remember: vegetarianism is not a diet. There are no indulgences like “I will eat only a tiny piece of meat or fish”. Here you cannot break loose and start all over again. This is a categorical and complete rejection of a certain range of products forever.
The transition to a new type of vegetarianism (for example, from lacto-ovo to lacto-) should also be gradual.
Don’t stop communicating with like-minded people – they should be your anchor and inspiration along the way.

By becoming a vegetarian, you will quickly get a feel for whether this is your lifestyle or not. Someone cannot withstand the pressure from society, someone begins to have health problems, someone simply cannot do without meat for a long time. And only 10% of those who started this difficult path reach the end. If you happen to be one of them, you can be proud of it.

And remember: a month or even six months of life without meat and fish products is not the right to be called a vegetarian. Yes Yes. As experts say, now a year is already a period that allows you to refer yourself to this ideology. So be patient and don’t give up on your dream!

Undergo a medical examination

To become a vegetarian without harm to health, you need to know the whole truth about the state of your body. Even if you feel great, go to your therapist and ask for a referral for a complete medical examination. Alternatively, a paid service in private clinics: this way you will get results faster. Get ready for numerous tests, ultrasound, cardiograms, fluorography and other laboratory tests.

Wait for the results. Now check with your doctor. Openly admit to him that you want to give up meat and become a vegetarian. Let him evaluate your health from a professional point of view and advise whether you should continue to realize your dream or there are obstacles from the body. Listen to what he has to say.

Take the initiative yourself. Check out some of the contraindications for vegetarianism:

pregnancy;
lactation;
age up to 16 years;
constant hard physical labor;
anemia;
serious chronic diseases of the gastrointestinal tract;
stage III-IV oncology;
lack of weight.

Having received the results of the examination, if there are any diagnoses or deviations, compare them with this list. Are there any coincidences? Then this ideology is not your path!

If you have no contraindications, if you have received permission from your doctor to switch to a meat-free diet, you can safely take the next step.

Admire

It is necessary for the motivating factor to work for a long time – it will depend on whether you fail in the end or not, become a real vegetarian, or cannot go this way to the end. To do this, you will have to constantly maintain a fire of enthusiasm in yourself. The following measures will help in this:

List books on vegetarians. Read at least 50 pages daily.
Make a similar list of films about these amazing people: about their biographies, achievements, worldview, nutrition system.
Read about famous vegetarians – their examples are inspiring. It is especially good if your idol is among them.
Find like-minded people. If they are not among your acquaintances, meet such people on social networks or forums. Communicate, ask for advice, ask questions.

At this stage, the desire to become a real vegetarian should not only be strengthened, but also intensified. And as soon as you feel that you are mentally ready for the transition, it is time to take more concrete measures.

Finally

Finally, before crossing the line of vegetarianism, you should pay attention to the possibilities of your wallet. A complete diet without animal products is very expensive. Yes, individually, vegetables, fruits and other vegetarian products are seemingly inexpensive, but their required amount for consumption significantly exceeds this “plus”. Otherwise, a diet based on the “it’s fashionable” principle can turn into a difficult test for the body, and in the future the consequences will not manifest themselves in the best way.

Sources used and useful links on the topic: https://zen.yandex.com/media/health2/posledstviia-otkaza-ot-miasa-polojitelnye-i-otricatelnye-5dfcd37c4e057700ba64363f https://www.cosmo.ru/health/diets / pohudet-bez-myasa-pomozhet-li-veganskaya-dieta-izbavitsya-ot-lishnego-vesa / https://FB.ru/article/317575/chto-budet-esli-ne-est-myaso-mifyi-faktyi -sravneniya https://FB.ru/article/450570/otkaz-ot-myasa-otzyivyi-vrachey-rezultatyi https://SpecialFood.ru/sf-sovety/pravilnoe-pitanie/chem-vredno-vegetarianstvo-dieta-kotoraya -medlenno-ubivaet-10-argumentov-v-polzu-myasa / https://hudeyko.ru/kak-stat-vegetariancem.html https://www.adme.ru/zhizn-nauka/10-izmenenij-kotorye- proizojdut-s-vashim-organizmom-pri-otkaze-ot-myasa-1606815 / https://ural.aif.ru/health/chto_proishodit_s_organizmom_pri_otkaze_ot_myasa_5_izmeneniy https://zen.yandex.ru/media/bodystatus/chto-proishodit-kogda-perestaesh-est-miaso-posledstviia-polza-i-vred-5c61e08be9ed8e00ac23edc7 https: //krasmeat.ru/mozhno-li-pohudet-esli-ne-est-myaso/

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