Effective Vegetarian Diet Lose Weight
Diet Menu

Effective Vegetarian Diet Lose Weight

Effective Vegetarian Diet Lose Weight – For people who want to lose weight often fail to choose a diet diet, one of the menu changes is a vegetarian diet.

Because it is healthy, not a few have switched to a vegetarian diet. The reasons are various, one of which is that livestock consumed by humans contains antibiotics which can be bad for health.

The research entitled “Antibiotic Application and Resistance in Swine Production in China: Current Situation and Future Perspectives” published in the journal Frontiers in Veterinary Science in 2019 explained that animal products, especially those produced in large quantities, were found to be fed with antibiotic-containing feed.

1. Lacto-ovo vegetarian diet

“Lacto” comes from the Latin “lac” which means “milk”, while “ovo” means “egg”. So, it can be concluded that these dieters still consume eggs and their processed products, as well as animal products such as milk, cheese, yogurt, butter, ice cream, and so on that are not meat.

Some people think that this type is the most classic vegetarian diet. Not a few people also follow this diet because of traditions and religious beliefs.

2. Lacto-vegetarian diet

For this type of diet, you can only eat foods that come from vegetables, fruit and animal products such as butter, milk and other dairy products.

Unlike the lacto-ovo vegetarian diet which is a little freer, this type of diet actually excludes eggs as a food that can be consumed. So, the foods that are not allowed are eggs and all animal meat.

3. Ovo-vegetarian diet

In contrast to the lacto-vegetarian diet, the ovo vegetarian diet can only eat vegetables and eggs.

All meat and animal products including dairy products are not permitted for consumption. However, calm down, you can, really, process eggs into various menu dishes that are appetizing, such as scrambled eggs, omelets, and foods that use eggs such as bread, cakes, and so on.

Also Read:Iron Rich Vegetarian Diet Menu

4. Flexitarian diet

This diet is fairly flexible compared to the vegetarian types mentioned above, because you can eat less animal meat even though it puts more emphasis on consuming vegetables.

The main principle of this type is partially whole plant foods, mostly plant protein, restriction of added sugars and processed foods, but it is permissible to occasionally include that animal food in the form of meat and its products such as eggs and milk.

Because it is considered too flexible, not a few people consider this diet not included in vegetarian, because it still allows the perpetrator to eat meat. What do you think?

5. The Pescatarian diet

Pescatarian comes from the Italian “pesce” which means fish. You could say, this diet prioritizes fish, vegetables and fruit as food ingredients.

People who do this pescatarian diet can indeed consume fish meat and its processed products such as sushi, fish meatballs, fish oil, and others.

However, there are differences of opinion among the pescatarian dieters. There are some who can consume milk and eggs, but some are not.…

Iron Rich Vegetarian Diet Menu
Diet Menu

Iron Rich Vegetarian Diet Menu

Iron Rich Vegetarian Diet Menu – Iron Rich is a substance that cannot be produced by the body, iron can only be produced from foods that are consumed.

Our bodies cannot produce iron on their own, so it must be obtained through food or supplements. Iron is an essential nutrient needed to produce red blood cells. If you are deficient in iron, you can develop anemia or lack of blood.

Written in a report in the Journal of Research in Medical Sciences in 2014, iron can be found in two forms, namely heme and non-heme. Heme iron is found in animal foods, while non-heme iron is obtained from plant-based sources.

The recommended daily dietary allowance (RDA) for iron is based on an average intake of 18 mg per day. However, these needs can vary, depending on the gender and stage of life of a person.

For example, postmenopausal men and women usually need 8 mg of iron per day. This amount increases to 18 mg per day for women who are menstruating, and to 27 mg per day for pregnant women.

1. Dark chocolate

Dark chocolate is not only delicious, but also high in iron. In a serving, about 100 grams, contains 35 percent of the daily RDA for iron. You can include dark chocolate in your daily diet in moderation.

2. Red rice

This healthy source of complex carbohydrates is also high in iron. A cup of red rice can meet 70 percent of the daily RDA for iron, which can also help the body prevent and fight anemia.

In addition, the content of B vitamins in brown rice can also help prevent fatigue.

Brown rice is also rich in fiber, so that it can be filling and full for a long time. You can make it the main source of carbohydrates in your daily diet.

3. Cooked spinach

Launching the Vegetarian Times, raw spinach contains oxalic acid, an organic compound that can interfere with the absorption of important nutrients such as calcium and iron. Oxalic acid binds to calcium, making it unavailable to the body. High consumption of oxalic acid can make a person suffer from nutritional deficiencies.

The good news is, oxalic acid can be broken down when heated. That is why you are advised to cook spinach, for example, stir-fry it briefly or turn it into clear vegetables.

Cooked spinach contains 2.5-6.4 mg of iron per cup, or 14-36 percent of the recommended daily RDA for iron.

Apart from spinach, other vegetables that are also known to be high in iron are kale, Swiss chard, and beet greens.

Also Read:Health Benefits of Gluten Diet

4. Dried fruit

Dried fruit contains more iron per serving than fresh fruit because it is concentrated. In one cup or about 130 grams contains 3-4 mg of iron.

Launching My Food Data, dried fruit that is high in iron is dried peaches, which contain 36 percent of the recommended daily RDA for iron. In second place are prunes and dried currants, which can meet 26 percent of the daily RDA for iron.

5. Nuts

Widely consumed by people on both a vegetarian and vegan diet, legumes are a food that is low in calories, high in fiber, high in protein, and other vitamins and minerals.

Keep in mind that boiling or roasting nuts may reduce their nutrition. So, if possible, choose nuts that can be consumed raw.

You can also consume peanut butter, but choose products that are 100 percent natural and avoid products with added oil, sugar, and salt.…