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Video: Eating Vegetarian: Essential Tips And Mistakes To Avoid
You have to admit, giving up your grilled meat for a good serving of quinoa pancakes is not an easy thing. However, it is quite possible. So, after explaining how to become a vegetarian, the specialists at Deavita.fr will show you how to eat vegetarian without suffering from a food deficit. To do this, they will shed light on the most common mistakes made by novice vegetarians by giving you their advice on how to avoid them. Focus!
Eating vegetarian: what are the mistakes not to make on a meatless diet?
Weight loss, rejuvenated heart, optimization of digestion, reduction of inflammation and acceleration of recovery, prevention against cardiovascular disease, etc… vegetarianism has a multitude of health benefits. However, it can be difficult to maintain a vegetarian diet and enjoy all of its benefits. As we mentioned to you before, cutting meat from your daily menu can have some negative effects on the body. These are often linked to the risk of deficiencies: iron, phosphorus, zinc, and therefore risk of fatigue, anemia. Becoming vegetarian must therefore compensate for these shortcomings with adapted vegetable alternatives (green vegetables, dairy products, eggs, legumes or tofu).
It's not always easy to sort out the kitchen when you start to eat vegetarian or vegan, right? So whether you are a fan or new to the meatless diet, know that garnishing your plates with nutritious substitutes to replenish energy and avoid deficiencies, is essential. Basically, vegetarianism comes with some dietary reforms and special attention to nutrition. A daily puzzle? Not at all ! Proof below or in the video above.
A few tips before going to the vegetarian section
Unfortunately, just because a food product is labeled "vegetarian" or "vegan" doesn't necessarily mean it is 100%. Here are some steps to follow:
- Always check the content
- Favor ecological and organic products
- Also check the quality and the certificate of the purchased goods
Regarding the question "Where to go shopping when you become vegetarian?" », The staples of a vegetarian diet can usually be found in supermarkets, organic stores or markets. More specific products (seitan and seitan-based recipes, certain vegetable creams and milks, gelatin-free confectionery) can be found in organic stores as well as in specialized shops.
Despite being vegetarian, vegetarian and vegan products from the supermarket are often high in calories, still lack protein, and do not contain enough fiber and necessary nutrients (iron, calcium, protein) for a balanced vegetarian meal. So, although these products can ease your transition to a meatless diet, it is advisable to consume them in moderation with a diet rich in nutritious foods (green leafy vegetables, legumes, oilseeds).
Eating vegetarian: the mistakes not to make
Eat vegetarian without frying ! It doesn't matter if it's a ketogenic or vegetarian diet, deep-frying refined fats is extremely harmful for you. High temperatures change the structure of fats, which leads to the breakdown of fatty triglycerides. It also results in the formation of harmful trans fats, which usually accumulate as toxins in the body, which in turn inhibit cell metabolism.
Practical advice for delicious and vegetarian meals:
- Do not cook with refined oils, margarines and fats
- It is best to steam your dishes
Incompatible foods to avoid
You've probably figured it out, but let's say it again! Before starting to eat vegetarian, it is essential to educate yourself to prepare for the change. Today, we eat more and more badly with harmful consequences for health without realizing it. So what about food combinations to avoid when it comes to vegetarianism?
- Combination of dairy products with high carbohydrate products
- Dishes consisting of rice, potatoes and cereals
- Mix protein and carbohydrates
The results ? These foods stay in the gastrointestinal tract for a long time and ferment, causing symptoms such as cough, runny nose, diarrhea, or constipation. What's more, these symptoms can lead to more complex illnesses. So, the next question is "How to combine vegetarian foods so that they are digested and assimilated in an optimum way?" Here are some of the possible combinations:
- Eat dairy products alone or / with leafy vegetables
- Combine carbohydrates and root vegetables (carrots, beets and cabbage)
Eat vegetarian without yeast
Why ban yeast from your vegetarian diet? First of all, the yeast is produced artificially. That is, gastric juices and saliva cannot absorb it. Thermophilic yeast also tends to destroy the intestinal flora while promoting the development of dysbacteriosis. The latter, for its part, prevents the formation of vitamin B12, the level of which is generally low when you do not consume products of animal origin. In short, yeast leads to anemic conditions and is therefore to be avoided on a vegetarian or vegan diet.
Tip: try to eat sourdough instead of yeast.
Update on risky eating habits on a vegetarian diet
Before even opting for the food combinations given above, it is important to ban the following habits:
- Eat fruit during and after a meal
- Drink while eating
- Consuming too many desserts
- Replace meat with cheese or milk (alternatives: soy, seitan, lentils, almonds, quinoa)
- Favor products that are too low in calories
- Drinking too little water