Vegetarian Diet Facts

Vegetarian Diet Facts-Types, Benefits, and Negative Impacts

One thing is clear that fresh foods including fruits and vegetables boost your health. The term “vegetarian diet” is very common and most people think that it has no meet but this is not so. Vegetarian diets fall into different groups depending on the foods.

Vegetables help cope with certain diseases, including cancer, heart diseases, diabetes, etc. However, you also need fruits, grains, healthy fats, and nuts to get essential nutrients.

It is wrong that a vegetarian diet does not include animal-related foods like eggs, meat milk, and butter. Here, we will explain vegetarian diet types to enhance your knowledge on this subject,

Types of Vegetarian Diets

Vegan Diet Group: this vegetarian diet group includes foods with vegetables only without any meat, dairy, and poultry stuff. It does not allow processed foods having butter, milk, or eggs.

Lacto Diet Group: It comes with vegetables and dairy items like butter, milk, cheese, and yogurt. However, you won’t see chicken, turkey, and red meat in this vegetarian diet.

Ovo Diet group: It consists of vegetables and eggs, excluding other dairy foods. It does not include meat, seafood, or poultry.

Lacto-Ovo group: It comes with vegetables, eggs, and other dairy products.  But, it has no fish or white and red meat.

Pescatarian Diet Group: It only allows fish excluding other meats. Besides, dairy products and poultry is also missing.

Flexitarian Diet Group: This vegetarian diet group allows plant-based food along with meat, dairy, and poultry but in small amounts.

What Do You Get From A Vegetarian Diet?

Health experts say that a vegetarian diet gives you nutrients that meat cannot provide, like fiber, vitamin C, E, as well as minerals and magnesium. Let’s explore together, the vegetarian diet benefits.

You Have Healthy Weight

A vegetarian diet helps in weight loss, and you can maintain your weight by taking it consistently. Experts studied some vegetarians who lost 2kg in 18 months than non-vegetarians.

The studies on diabetes patients show a decrease in weight that was faster than low-calorie foods. Some other studies on 61000 people showed that the BMI (Body Mass Index) of vegetarians is less than the non-vegetarians.

You Can Prevent Cancer

You can prevent cancer by adopting good eating habits and through a vegetarian diet. Each year, many people die with cancer in the US, and experts studied that a vegetarian diet can prevent certain cancers like breast or colon cancer. However, this research depends on observations than facts. So, more research is necessary to see the impact of vegetables on cancer.

You Can Control Blood Insulin

A vegetarian diet helps manage blood sugar; eventually, you will stay healthy. The diet can also prevent type-2 diabetes if you stick to it for longer. But, it also depends on the vegetarian group you belong to.

Your Heart Becomes Healthy

You can prevent heart issues by having vegetarian diets with all essentials. Unhealthy fats or excess meat increase bad cholesterol and blood pressure which are the main factors behind heart disease. So, you can stay healthy by taking a diet full of minerals and nutrients.

When A Vegetarian Diet Becomes Harmful?

Some people don’t plan a vegetarian diet wisely and lack healthy nutrients that affect their health. You need a balanced diet, including proteins, omega-3 fatty acids, iron, vitamin B12, zinc, as well as selenium. Both red and white have these elements, so you can’t skip them altogether. However, if you don’t prefer meat, you should have supplements to cover the deficiencies.

Likewise, eggs and dairy products are rich in calcium and vitamins like D and B. Make sure to include them in your diet because their deficiency may result in fatigue, thyroid problems, weak bones, and anemia. Doctors and dieticians recommend fruits, proteins, fortified foods, whole grains, nuts, legumes, seeds, and healthy fats. So, you can avoid the vegetarian diet side effects by including essential nutrients in your meal plans.

Quick Diet Recipes

Your weight loss plan will become boring if you won’t do any innovation to it. Here are some diet recipes which are not only easy to make, but they also take less time. These are nutritious, very tasty and good for health.

       

Barbecue chicken grilled pizza

For this recipe I bought already made pizza bread, however you can make your own if you like.

Ingredients

1. Chopped cooked chicken                      1 cup
2. One Large size Pizza bread
3. Barbecue sauce                                  1/2 cup
4. Olive oil                                    2 tablespoons
5. Shredded low fat mozzarella cheese 1 cup
6. Tomatoes cut into pieces as required

Method

• Mix chicken and two tablespoons of barbecue sauce, and preheat the grill, soaking the grate with oil.

• Take pizza bread, coat it with left over barbecue sauce, and spread the chicken mix over it, topping it with cheese and tomatoes.

• Place it on the grill, closing the grill lid, and then let it cook from 4 to 5 minutes until the cheese is melted. It’s ready to serve now.

Note:  Depending on your pizza bread, you can increase or decrease the time.

   Cottage cheese cake  

Ingredients

1. One egg, well beaten
2. Oatmeal     100 g
3. Cottage cheese    250 g
4. Raisins                    10 g
5. Strawberries 100 g

Note: You can also add cinnamon, and any other berries.

Method: Make dough by mixing all the ingredients and bake it for 5 minutes at low heat. Then take it out, spread cottage cheese over it, and bake for 25 minutes, keeping the heat low. Let it cool for a while, then cut it into half, and place both pieces over each other, making 4 layers. It’s ready to serve now; you can top it with strawberries or anything you want.

    

Chicken filled with nuts

Ingredients: 

1. Chicken breast cut into fillet  100 g
2. Prunes 150 g
3. Walnuts   75 g
4. Pistachios 75 g
5. Pine nuts  75 g
6. 3 garlic cloves.
7. One onion.
8. Olive oil, salt, and black pepper to taste

Beat the fillet a little, seasoning it with black pepper and salt. You can also add red chilies if you want it more spicy.

Then make a mixture of all nuts, pour them over the fillet, make a role, and insert toothpick in it. Place the role on baking tray along with garlic and sliced onion. Glaze the role with olive oil; sprinkle salt and black pepper over the role.

Bake the role in a preheated oven at 200 degrees for 30 minutes.  Let it cool, then make slices and serve. You can also add any other nuts, or some sauce of your choice.

Enjoy these low fat recipes.

 

 

 

 

Laugh a while and beat stress

We all know that our health is directly linked to the stress level we have. We eat more when we are under stress, and weight loss becomes difficult. Both men and women often wonder why they are unable to lose weight instead of doing everything from diet to exercise: stress is the main reason behind as it creates craving.

So, this weekend instead of writing serious stuff, I am giving some interesting quotes, which would surely help you release some stress. The fact is if you want to be healthy, find fun in everything and make it your daily habit.

 

 

 

 

 

 

 

 

 

 

How 3 mistakes make men unhealthy?

      There are certain mistakes men do in their 30s which can result in weight gain and weak bones. The problem is that most men don’t even know that they are doing these mistakes. Below are 3 common mistakes men do in their 30s.

1. Stretching is unnecessary

Most men think that they should stretch out only in 40s, but that’s a completely wrong concept. You should stretch at any age so that it can make you healthy later on. Men often think that if they are active now they will remain so in 30s but that’s not true. The bone mass starts decreasing in 30s which may cause fracture any time due to an accident.

Most men are busy getting somewhere in their career and long sitting hours make them overweight. Same way if they don’t exercise it would further lead to old age disability. Weight training isn’t enough which men do in 20s. They should do a mix of stretches, aerobics and weight training for flexibility. Sometime just weight training may cause backbone issue in men. So, by doing a mix of exercises, men can burn more calories especially if they also take healthy diet.

2. They don’t take stress

Another misconception is that men don’t take much stress compared to women, but that’s wrong. The fast life and competitive professional environment creates lot of stress in men. This stress further may increases if you are also married in 30s, because you have kids and home responsibilities, as well as less sleeping hours. Hence, you need to work out more to cope with all such stress.

According to Dr. Steven Lamm, from NYU Langone Medical Center some men withdraw themselves in stress and their suppressed feelings can create mood swings in them. Some other men start drinking more so all these conditions lead to poor health and life threatening diseases. So, three things can make men healthy and relaxed, including exercise, good nutrition and good sleep.

 3. They don’t need a doctor

Most men in their 30s only go to doctor when it’s an emergency, as otherwise they don’t even see a doctor in months or years. This is obviously a bad habit, because visiting a doctor at least once a month is important so that you can monitor your cholesterol, blood sugar and blood pressure levels.  Moreover, sometime your doctor can warn you about a disease looking at the tests. So, by just changing your lifestyle you can save yourself from any health risk. According to the American Cancer Society a large percentage of men get testicular cancer during 20s to 30s which can be treated if diagnosed earlier. So, all these factors show that men in 30s must follow a healthy lifestyle and should maintain it forever.

 

How to maintain weight through food vibration?

 

Most people categorize food as proteins, fat and carbohydrates, hardly they know that food has vibration, the electrical energy that is possessed by all natural things.  Type of vibration determines whether the food is good or bad for health. Same way our body’s vibration is directly linked to what we eat.

   Food vibration means how much natural or vital energy it has, depending if it’s organic or processed. The vibrational frequency of every food determines its quality and energy level. The unit being used to measure energy level is called Hertz.  The lower Hertz shows poor food and higher Hertz depict healthy food. See the chart given below.

Food types and their vibration levels

Type of foods                                Energy vibration levels

Inorganic or processed foods             0 Hz

Organic and fresh foods                     15 Hz

Herbs as fresh and natural                12 to 27 Hz

Dry herbs                                            2 to 27 Hz

Foods with no vibration make our body weak, like processed and inorganic foods.  We eat such foods only to pamper our hunger as otherwise they lack nutrition. Such foods are toxic which not only make us sick but also increase body weight.

The natural tendency of our bodies is to have organic foods rich in vibration levels which give us energy, keeping the hormone levels well balanced.

 Factors required for choosing high vibration food

Keep in mind that not every organic food is rich in energy. There are three factors that can help you determine if the food is good or bad in terms of its energy levels.

1. Organic foods which are grown without using any chemicals, also known as certified foods.
2. Always go for locally grown organic because imported food lacks in nutrition. Moreover, you can also contribute in the economy by buying local.
3. Always buy seasonal foods because they are fresh and nutritious, whereas stored foods get chemicals and lose their vibration level making it less healthy. So, always eat fresh fruits and vegetables for good health and weight loss.

 

 

Lose weight with Master Cleanse

Most people think that only fat makes them overweight, but it’s not so. Any types of toxins can increase weight and if you don’t detoxify your body, they will accumulate in body causing weight gain. It becomes difficult to lose weight fast  if your body is toxic. So, for weight loss you have to use master cleanse diet for a few days to remove toxic substances.

We get these toxins from junk food, pesticides, impurities from drinks, food and environment, etc. Master cleansing helps lose weight by keeping healthy nutrients in the body, but removing toxins. So, you lose weight without getting weak.

Depending on weight, you can use such diet for 3 to 10 days. During this period, you will lose weight due to detoxification. When you are done, take a break of 60 days until your body needs another cleansing.

Benefits Of Cleansing

• You will lose weight.
• You will become more energetic.
• Your body will be free from deadly stuff.
• Your body will be pure and will function more.
• You can lose 20 pounds in 10 days.
• You will have younger skin in just 10 days.
• Your digestive system will become better, eliminating heartburn.
• Your eating habits will improve because such cleansing diet will give you all minerals and vitamins.

 Cleansing recipe one for weight loss

•  Fresh and organic lemon juice: two tablespoons.
•  Organic maple syrup: two tablespoons.
•  Cayenne pepper: 1/10 the teaspoon and should be ground.
•  Mineral or filtered water: 10 oz.

 

Make a drink mixing all ingredients.

Cleansing recipe two for weight loss

Fruit juices, you can take any fruit you like, but should be organic and seasonal. the best juice is that of apples.

How to take cleansing diet?

Read my next article to know how you should take cleansing diet.

Lose Weight with Chia Seeds

   Chia seeds have many health benefits and they are full of nutrition. But, the best quality of these seeds is that they help a lot in weight loss. Let’s see how chia seeds can help lose weight.

These super seeds reduce appetite, as they quickly fill the stomach and you don’t feel craving for any other food. When dissolved in food, the seeds create gel like substance increasing the volume, eventually you eat less. So, you don’t need to follow a hard diet chart for fitness.

When you eat chia seed, its gel develops a hindrance between carbohydrates and enzymes, reducing the formation of sugar from carbohydrates. This process enhances metabolism, eventually reducing weight. The seeds increase body energy so they are also considered good for athletes.

Other health benefits of chia seeds are that these are rich in calcium, iron,omega 3 fatty acids, magnesium. They decrease bad cholesterol, and balance blood sugar levels. Due to their hydrating quality, these seeds also help absorb healthy nutrients.

Given below are various ways to use these seeds for weight loss and nutrition. But, before you add the seeds in any food, you should soak them in some water for 30 minutes so that the gel develops.

Mango smoothie

• One ripe mango
• One teaspoon chia seeds
• Ice cubes

After peeling off mango, cut it into small pieces, blend it in a blender adding ice cubes. Once ready, put chia seeds in it and drink.

Yogurt smoothie for weight loss

• One cup organic yogurt
• One teaspoon chia seeds, already soaked in water

Blend yogurt a little, put seeds in it, and eat. You can also make it more delicious adding some fruit pieces, like mango, banana, strawberry, or peach, etc.

Chia Salad: You can add chia seeds to any kind of salad like vegetable or fruit salad, but always use pre-soaked seeds.

Chia Cereal: You can make its cereal by adding seeds to milk, or can put it in any other cereal of oats, or corn flakes, etc.

Which spices can help lose weight?

You cannot only lose weight with healthy diet using fruits and vegetables, instead there are certain spices that help a lot in weight loss. You can use them in drinks or in food while cooking or on salads, etc.

 Cinnamon

This is one of the best spice, as it is not only tasty, but you can use it in a variety of ways. It reduces blood sugar levels, eventually you will eat less. It enhances the process of carbohydrates; you can make cinnamon tea adding honey in it, or you can make its detox drink with apple as given in my previous post. You can even add it to healthy desserts, so eat it the way you like.

Detox with Ginger

Ginger is a top detox herb that cleanses liver, reducing fat. It helps reduce inflammation, enhance metabolism that further helps in weight loss. You can make its tea, or can put it in food while cooking, or in drinks or juices.

 Mustard Seed and Metabolism

The best thing about mustard seed is that its effect remains for many hours and it enhances metabolism up to 25%. You can use it in salads, or barbecue by adding to the marinade. Mustard seed is also used in pickles, which is good for digestion and enhances metabolism.

 

 Cayenne Pepper for Weight Loss

It helps burn fat because its element known as capsaicin is very effective in reducing fat. It is used a lot in Asian countries, in cooked foods, salads and even in pizzas, etc. So, you must make it an essential part of your diet, keeping your own taste.

 Black Pepper

Our body needs essential nutrients, and black pepper helps in absorbing those nutrients. It helps in digestion, enhancing the metabolism which further reduces weight. You can use it in any form; sprinkle it over salads, put in lemon drinks, or other healthy fruit juices.

You can also use it in cooked foods, however add it in the end as too much cooking will reduce its benefits. It has a slightly bitter taste, but it smells good, and helps in digestion.

Lose Weight Fast With Detox Drinks

Detox Drink for Quick Weight loss

Water-2 liters

Cucumber –one

Lemon-one

Mint – 8 to 10 leaves

Cut cucumber and lemon into slices, and put in water along with mint leaves. Place this water it in refrigerator overnight and drink whole day. It removes toxins from the body, helps in weight loss, and makes skin clear.

Zero Calorie Detox Drink

Water – 2 liters

Cinnamon – 2 large sticks

Apple- one cut into slices

Put apple and cinnamon in water and place in refrigerator overnight, but don’t do it in cold weather. Drink it daily, it boosts metabolism, helps lose weight fast and it’s also rich in energy.

Flat Belly Drink

Water-2 liters

Lemon-one; cut into slices

Grated Ginger-one teaspoon

Cucumber-one; cut into slices

Spearmint- a few leaves

Mix all ingredients in water, place overnight and drink water the whole day.

Natural Detox Drink

Water-one liter

Strawberries – 5 to 6

Ground Cinnamon-half teaspoon

Lemon or lime –one cut into slices

Place overnight and drink it whole day.

Detox Smoothie for weight loss

Pineapple – 2 pieces

Papaya – ½ cut into slices

Organic yogurt-2 tablespoon

1/2 lemon juice

4 to 5 mint leaves

Blend all ingredients; take this smoothie after meals. It will digest the food, providing the body proper nutrients, boosts metabolism and helps lose weight.

4 Super Weight Loss Drinks

There are certain drinks which are not only good for health, but also burn fat helping in weight loss. These juices really help lose weight fast, but all you need is consistency and have to do it along with diet and exercise.

 Detox Drinks

These are the juices that help detoxify your body. They are easy and quick to make, using certain vegetables and fruits or their combination. The best of them include citrus fruits, and root foods which are rich in fiber including carrots, apples, ginger.  These are not only good for your digestive system but also are super antioxidants. You can take one glass of detox juice, i.e. around 8 ounce in a week. Detox juices can benefit you in two ways; they will remove toxins from the intestines, and will also lose weight naturally.

Fruit Juices

Though all types of fruits are good or health, but some also help lose weight, including pears and cranberry juice. These are rich in vitamin C, and give us energy. Other health benefits are that, you can get rid of bladder infection with cranberry juice, whereas pears are rich in calcium, potassium, magnesium and phosphorus, vitamin c.

Cruciferous Vegetables Juices

These juices also help lose weight, like juices of cauliflower, cabbage, broccoli and kale. You can make their separate juices or can mix them with fruits or other vegetables. These juices not only burn fat, instead also remove toxins from the body and help in maintaining the hormone levels.These vegetables are high in phytonutrients which reduce fat naturally, decreases inflammation, control the blood sugar levels, balance hormones, and enhance metabolism. So such drinks reduce weight in all ways, detoxifying the body.

 Coffee

Coffee, especially the black one burns fat, however takes it in a balanced way. It is rich in antioxidants; also helps cure diabetes, cancer and heart disease. It enhances metabolism, burning more calories, but you should only take coffee without milk and sugar.