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The basic principle of a vegetarian diet is the complete elimination of animal products. A vegetarian menu contains only plant-based products. Meat, fish, and seafood are prohibited. However, a vegetarian diet allows the consumption of eggs and dairy products.

There are different types of vegetarianism. These range from lacto-vegetarianism, which allows the consumption of dairy products but eliminates meat and eggs, to flexitarianism, which allows the occasional consumption of meat. A well-balanced vegetarian diet can be a lifelong nutritional approach. Vegetarianism helps lower blood pressure and balances blood glucose, triglyceride, and cholesterol levels. It also reduces the risk of developing heart disease, diabetes, and cancer.

Many myths have arisen around the vegetarian diet. One of them is that it's a harmful diet. However, a vegetarian diet can be healthy when well-balanced and therefore rich in nutrients. When choosing this diet, frequently consume legumes, fermented dairy products, soy products, and foods rich in fatty acids. Use healthy vegetable oils, such as flaxseed oil, rapeseed oil, and olive oil. Avoid nutrient deficiencies. If necessary, take dietary supplements. A vegetarian diet often contributes to vitamin B12 deficiency, as it is found exclusively in animal products. This is worth keeping in mind.

Vegetarian diet – who is it for?

There are no specific recommendations for following a vegetarian diet. It's a good way to eat for those who simply want to eliminate animal products. It's also a good way to detoxify the body. Fruits and vegetables rich in antioxidants can help improve health, for example, in cases of lipid disorders or inflammatory diseases.

A vegetarian diet can also help you lose weight. A carefully selected caloric intake will facilitate weight loss, and the high density of meals will keep you feeling fuller longer. It's also beneficial for people with insulin resistance, diabetes, meat intolerances, and cardiovascular problems.

Vegetarian Diet - Principles

Many people believe that the most important principle of a plant-based diet is the elimination of meat. But this is only the first principle of this way of eating. Following a vegetarian diet is much more restrictive.

First, meals should be varied to avoid nutrient deficiencies. So, reach for fruits and vegetables, dairy products, eggs, legumes, walnuts, pumpkin seeds, chia seeds, and grains.

Third, more than half of the vegetables on your plate should be green. This is because leafy greens are rich in lutein, chlorophyll, folic acid, vitamin C, and magnesium. They have antioxidant properties, strengthen the vascular system, and have anti-inflammatory properties.

Fourth, eat vegetables and fruit in all forms—raw, boiled, stewed, grilled, baked, and sometimes even fried. Fifth, choose nutritious sources of carbohydrates. Make sure your plate includes millet, brown rice, whole-wheat pasta, and whole-grain bread.

You can read more recommendations in the e-book.

The easily digestible diet was composed by a clinical dietitian.

How to adjust the calorie content of your diet to your needs?

It's best to adjust your diet's caloric intake based on your energy needs. You can calculate this yourself using the following formula:

CPM = PPM X PAL, where

CPM (total metabolic rate)

PPM (basal metabolic rate)

PAL (physical activity index).

You can also calculate your basal metabolic rate in a simple way by substituting the appropriate values ​​into the formula below.

PPM (women) = (10 x body weight [kg]) + (6.25 x height [cm]) - (5 x [age]) – 161

PPM (men) = (10 x body weight [kg]) + (6.25 x height [cm]) - (5 x [age]) + 5.

Example:

PPM = (10 × 70) + (6.25 × 160) - (5 × 33) -161

PPM = 1374.

In turn, for the PAL factor
constant values ​​are defined:

• 1.2 – low activity – sedentary lifestyle, lack of physical activity, daily housework,
• 1.4 – moderate physical activity – exercise about 2-3 times a week, daily housework or moderate physical activity (e.g. walking for about 30-60 minutes),
• 1.9 – very active lifestyle – intense, competitive sports, daily training.

CPM = 1374 × 1.4

CPM = ~1900 kcal.

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