Looking for nutritional recommendations? If you are and want to follow a healthy diet, you will not find a better diet than a low-carbohydrate diet that makes the plants listed healthier. At first you may feel that it is difficult to change your diet is difficult but give you a guide on how to change this system easily.

What is a vegetarian diet?

The answer to this simple question is that you eat plants and get rid of animal products such as dairy products and eggs completely in your diet. There are a variety of plant products that are ignored by most individuals. Thus, vegetarian diet means increasing the intake of a wide range of foods such as tofu, turnip, cauliflower, quinoa, flaxseed, chia seeds, raw almonds, raw almond butter, olive oil, Berries, figs, avocados, tomatoes, lentils, black beans, soy milk, food yeast, sweet potatoes, zucchini, carrots, apples, peaches, mangoes, pineapples, garlic, green tea, brown rice, oat meals ... etc.

Some may follow vegetarian diet and combine it with other animal products, but these products should be phased out.

Why should I change my vegetarian system?

There are a few important reasons to follow a vegetarian diet:

Health: Many people change diet to vegetarian because they try to lose weight, improve heart health, stay healthy in old age, improve blood pressure, control diabetes, and also help you keep away from processed foods and fast food.

Environment: One of the main benefits of the plant system is that reducing the intake of animal products reduces carbon emissions. Because reports have shown that livestock have a significant impact on the increase of carbon dioxide.

How do you change to a vegetarian diet?

There is a plan gradually to change to the vegetarian diet and become change in stages:

Reduce meat gradually:

One of the most important steps you need to change your diet is to reduce meat gradually. Let go of meat one day a week. As days pass, meat will be abandoned in other days until the red meat is completely eliminated and then the poultry and seafood are gradually abandoned. For six months try new meals.

Eating eggs:

After reducing meat and poultry, egg and dairy products are used. About the experience of this stage of the easiest stages.

Reduce dairy products:

This may be more difficult for some people, but not because of the love of milk, but because of cheese you may hear a lot of people saying, "They can not give up cheese in their diet," but you can replace it with a variety of other vegetarian foods.

Pulses food :

If you have any problems when the diet changes, doctors recommend eating legumes when you need to continue a vegetarian diet and the best vegetarian foods rich in proteins such as tofu, beans, nuts, and over time this change is normal.

What do you need to eat in the plant system?

The vegetarian diet needs to focus on a range of foods, including:

Some types of foods regularly:

You need to focus on a specific group of foods to eat regularly, legumes and proteins. This means eating different types of cereals such as lentils, black beans, white beans, beans, chickpeas, etc. Also tofu, soy milk, nuts, almonds, raw walnuts, flax seeds, shea seeds, almond milk. Avoid saturated fats while taking healthy fats such as avocados, nuts, olive oil and canola oil.

Vegetables :

One of the most important nutrients in a vegetarian diet is the inclusion of leafy vegetables rich in calcium, iron and vitamins. Examples of these vegetables are turnip, spinach, cauliflower, cabbage, you can eat large amounts of them daily as they have a few calories and a ton of useful nutrients.

Other Fruits & Vegetables:

There are a variety of other fruits and vegetables that you can include in a vegetarian diet like berries, figs, apples, eels, peaches, mangoes, bananas, pears, peppers, garlic, beets, celery, etc.

Good Starches:

There is not a bad type for people who follow a vegetarian diet and provide the body with necessary energy and essential nutrients such as sweet potatoes, red potatoes, zucchini, brown rice, whole wheat, oatmeal.

Now it is not difficult for you to prepare recipes that collect some of these foods and add them to your diet and over time you will have a number of healthy nutritious meals.

Benefits of vegetarian diet:

Dr. Kim Williams, MD and president of the American College of Cardiology, who has been following a vegetarian diet since 2003 after discovering that he is suffering from high cholesterol and staying on a vegetarian diet within a few months, has been eliminated.

The good news is that your vegetarian diet has a range of benefits to reap the benefits of diet:

Vegetarian diet contains a small percentage of saturated fat:

Saturated fats are found in animal products such as beef, lamb, butter, cheese, high-fat dairy products and various oils such as coconut oil, cocoa butter, palm oil.

According to experts at the American Medical Association, eating saturated fats increases the proportion of harmful cholesterol in the blood, which in turn increases the risk of heart disease and stroke and recommends a diet containing 13 grams of saturated fat daily.

Reduce the risk of diabetes:

Dieting is linked to reducing the risk of diabetes, according to the National Institute of Diabetes and Gastroenterology because it contains fewer calories.

Reduce high blood pressure:

A vegetarian diet helps you reduce high blood pressure because it limits the amount of sodium in the diet because it aims to reduce meat consumption and increase protein-rich foods.

Increase omega-3 fatty acids:

According to the University of Maryland Medical Center that when eating fatty acids reduces heart disease and diabetes, high blood pressure, and there are acids in many foods of plant origin, including seeds of pumpkin, canola oil, soybeans, walnuts, flaxseeds.

But what are the disadvantages of vegetarian diet with its permanent followers:

Do not think that animal products should be eliminated completely. Here are a number of reasons why you should give up vegetarianism after a while.

Lead to a lack of nutrients:

Plant people suffer from vitamin B12 deficiency, an important component of brain function, body cells and many other vital functions of human health.

Lack of essential amino acids are essential elements for building muscle mass and bone health.

Creatine: Studies have shown that creatine helps store energy in cells and that vegetarians suffer from lack of this element does not protect the body from aging.

Ducoshexanoxic acid deficiency is the most active form of omega-3 fatty acids which are found mainly in fatty acids.

No studies confirm healthy vegetarian diet:

Studies have shown a difference in the health of plant diets.

Lack of animal protein:

Animal food is rich in protein and when incorporated into the diet, the body supplies animal protein and a vegetarian diet that lacks animal protein.

Vegetarian Diet Plan "Vegetarian Dieting":

This system for 9 days and helps you to decrease about 5 pounds:

First day :

Breakfast: mashed avocado, over roasted English cake with a little lemon and chili chips.

Lunch: English cake, brown rice with beans and vegetables.

Dinner: Quinoa cooked with walnuts and parsley.

Second day :

Breakfast: a mixture of vegetables spinach, turnips, parsley, celery.

Lunch: Lentil soup with spinach and carrot salad.

Dinner: Mushroom with peas, asparagus and thyme and make cakes of cornmeal.

Third day :

Breakfast: Mix quinoa beans with almond milk and bananas.

Lunch: beans, lettuce, tomatoes, black olives.

Dinner: Fried vegetables (turnips, cabbage, salads) with onions, red cabbage slices and apple cider vinegar.

Fourth day :

Breakfast: Toast with raw walnuts, butter and banana slices.

Lunch: Hot lentil salad with balsamic vinegar, add beets, leeks, basil.

Dinner: sweet potato, cucumber, avocado, pea salad.

Fifth day :

Breakfast: oats, berries, walnuts.

Lunch: squash, sauteed spinach with balsamic vinegar.

Dinner: cauliflower, leek, mint, tomato, lemon.

Sixth day :

Breakfast: Coconut with pistachios.

Lunch: Hummus salad with carrots, coriander and black olives.

Dinner: Whole wheat pasta with quinoa, tomatoes, thyme, garlic, green olives and lemon.

Seventh day :

Breakfast: Broccoli mashed with coconut oil and salt.

Lunch: Various vegetable salad.

Dinner: artichoke, salad of fennel and fry the garlic with onion, rice and vegetable sauces.

Eighth day:

Breakfast: Shea seeds with seasonal fruit and blended with low-fat coconut milk.

Lunch: White beans with pumpkin seed salad.

Dinner: noodles with mint, pistachios and carrots.

Ninth day:

Breakfast: Granola with almonds and grapes.

Lunch: sweet potato bread.

Dinner: Salad of watercress, lemon sauce and vinegar.

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Check out the sources : https://zenhabits.net/plants/
https://www.everydayhealth.com/high-cholesterol/diet/8-ways-plant-based-diet-protects-your-heart/http://www.harpersbazaar.com/beauty/diet-fitness/advice/a2040/diet-plan-0514/
Thank you for reading!