Lacto-ovo-vegetarianism: opinions of dieticians, benefits, menus and reviews

At the present time, more and more people are inclined to conduct a healthy lifestyle, which implies loyalty to the principles of proper nutrition and regular classes in a variety of sports. But which kind of food system can be called correct? Contrary to popular belief, the rejection of sweets, most bakery products and synthetic products does not mean that you have finally set out on the road to health and longevity. Professional nutritionists also recommend to abandon the products of the meat and fish industry. Why? Councils of experts are based on fairly good reasons.

Lacto-ovo-vegetarianism as the only correct food system

It is difficult to argue that meat, poultry and fish contain important substances for maintaining human health: vitamins, minerals and fatty acids. Nevertheless, the benefits of these products are significantly reduced due to their potential (and in most cases - real) harm: the modern industry requires the widespread use of dangerous synthetic substances, including little-studied preservatives. In an effort to win loyalty to consumers, Russian and foreign manufacturers stuff products with taste enhancers, dyes and even flavorings (the latter are especially rich in semi-finished products, preserves, sausages and sausages). What should the buyer do, who has a head on his shoulders and who does not agree to poison the body with useless and meaningless chemical additives? Not to mention that more than two thirds of such supplements are carcinogens.

Lakto-ovo-vegetarianism, the menu of which includes the most ordinary products, seems to be the only correct way out of the situation. Why spend money on almost inedible chemistry, if you can limit yourself to a set of natural products that are rich in substances necessary for a full-time life?

Special diet

The main reason for instinctive mistrust of people for switching to lacto-ovo-vegetarianism is a list of products in which there are restrictions. To dispel an incorrect idea about this food system, it is enough to analyze the menu that you are going to adhere to. The exclusion of meat, poultry and fish from the diet is not just a tribute to the fashion for a healthy lifestyle. Professional nutritionists are advised to pay close attention to the tremendous variety of foods that can be eaten every day. This is fruits, vegetables, eggs, milk and sour milk products, bakery products, pasta, sweets (including all favorite chocolate), cereals and cereals, muesli, nuts, dried fruits, mushrooms, any drinks. Lakto-ovo - a direction in vegetarianism, allowing to eat practically everything, except the most harmful.

Life without meat

The most important thing you need to know from refusal from meat and fish products (including derivatives) is that together with a step to a new life you begin a long, but indispensable process of healing the whole organism. Preventing obesity and obesity, reducing the risks of chronic diseases, longevity, lack of problems with the gastrointestinal tract, reducing the overall proportion of absorption of contaminants (pollutants from the environment) into tissues, strengthening bones are just some of the many advantages of switching to lactoids -vo-vegetarianism. Feedback from those who have already set out on the path to a long and happy life, as well as the opinions of professional nutritionists are reduced to a single conclusion: the rejection of meat and fish will only benefit you and in no way harm. If you are afraid of a deficiency of nutrients, try to plan your diet in advance. Below, especially for those who do not yet fully believe in lacto-ovo-vegetarianism, a detailed menu for the week is given.

Before the start

First of all, it should be understood that if you exclude meat and fish products from your breakfasts, lunches and dinners, you will not suffer from protein deficiency. Protein-rich plants are much more useful than steaks, cutlets and sausages. Natural food contains protective phytochemical compounds. Thus, beans are known for their unique ability to lower blood sugar levels due to the combination of protein and fiber. Compared to meat, beans, peas and lentils contain less sulfuric amino acids, which means they do not contribute to the washing away of calcium from the bones. If you are determined to at least try lacto-ovo-vegetarianism, a week's menu will help you navigate the choice of foods and how to prepare them.

Day 1: the beginning of the road

• Breakfast: 2 boiled eggs or scrambled eggs, toast from whole grain bread with a tablespoon of butter.
• Lunch: a large plate of vegetable salad, natural yogurt with fresh fruit.
• Dinner: vegetable stew with cashew, carrot or tomato juice.
• Snacks: raw nuts, preferably almonds or nut assorted.

Drink as much ordinary plain water as possible.

Day 2: more vegetables

• Breakfast: cereal from mulberry flakes, a glass of milk (preferably soybean), toast from whole grain bread with jam or jam. Gem can also be replaced with a piece of avocado or your favorite nut butter.
• Lunch: hummus (chickpea puree), whole-grain cake-pita, cherry tomatoes, carrots, banana.
• Supper: cheese cake with cauliflower, salad greens, fresh fruit.
• Snacks: protein cocktail, chopsticks from carrots and celery, hummus for dipping vegetables.

If you are not just trying to switch to lacto-ovo-vegetarianism, but want to make your diet as healthy as possible, prefer butter to margarine, and hard sorts of cheese - soft. To make a protein cocktail you will need protein in powder form and any fresh fruit along with freshly squeezed juice.

Day 3: Cereals and milk

• Breakfast: oatmeal with berries and cinnamon, cow's milk (can be replaced with almond, rice or soybean).
• Lunch: vegetable sandwich (mayonnaise, sliced tomatoes, red onions, halves of Brussels sprouts between two slices of whole grain bread with marinated dill), a handful of grapes.
• Dinner: tacos - hot tortilla, stuffed with soy meat, cheese, onions and beans, with a sharp gravy.
• Snacks: natural yogurt with sliced banana and a pinch of cinnamon.

When choosing yogurt in the store, make sure that there are no synthetic additives, sugar and fruit fillers in the composition. It is better to add fresh fruit to it than to risk your own health.

Day 4: Protein Rate

• Breakfast: muesli with blueberries, a portion of seasonal fruits.
• Lunch: vegetable salad, tempe (pie from fermented soybeans), apple.
• Dinner: spaghetti with meatballs from soy meat, organic sauce (for example, homemade tomato paste) and grated Parmesan, baked apple.
• Snack: half a whole-grain bagel with walnut paste.

Lacto-ovo-vegetarianism involves concentrating on protein foods to avoid protein deficiency. As often as possible, eat soy meat, brown rice, buckwheat, quinoa, beans, peas, peanuts.

Day 5: delicious meals

• Breakfast: muffins with pieces of dried fruit, protein shake.
• Lunch: baked beans, fresh carrots, celery, fruit salad.
• Dinner: tempeh and vegetable ragout with brown rice, tomato juice.
• Snacks: a serving of whole grain cereal with milk, natural yoghurt with fresh fruit.

When choosing cereal, oatmeal is an ideal option. Wheat flakes of coarse grind also contribute to good digestion and a good mood.

Day 6: Quickly

• Breakfast: whole grain cereal with milk, small muffin.
• Lunch: vegetable roll, oatmeal cookies with raisins, melon.
• Dinner: vegetable burger, baked potato in the oven, leaves of green salad.
• Snacks: muesli.

Some dishes are better prepared independently than bought in supermarkets - especially if your new lifestyle is lacto-ovo-vegetarianism. Recipes can be found in the appropriate cookbooks, and the simplest of them we present in the article.

Day 7: The Festival of Diversity

• Breakfast: omelet of 2 eggs with bell pepper, garlic, mushrooms, tomatoes and cheese, toast from whole grain bread with butter, fruit juice.
• Lunch: spicy purée soup made of lentils, whole wheat bread, fruit salad (for example, mango and strawberry).
• Dinner: vegetarian lasagna, leaves of green salad.
• Snacks: a mixture of nuts and dried fruits.

As you can see, the devil is not so terrible as he is painted. Lakto-ovo-vegetarianism will very soon turn into a real way of life if you allow your personal beliefs and professionalism of eminent nutritionists to prevail over advertising patterns and the one-sidedness of public opinion.