how to lose 50 pounds

Proteins

One of the main shortcomings is the lack of vegetarian protein. These nutrients are essential for the production of body muscles, hormones, enzymes, etc. Or, the main protein source is meat or fish. Vegetable proteins, which can partially compensate for losses related to the lack of meat, have a lower content of essential amino acids.

Fortunately, vegetarians have other foods that can stand the intake of food: dairy products, cereal derivatives (bread, flour, pasta, semolina, rice), eggs and beans (white or red beans, peas, chickpeas) . At least two of these foods should be consumed at each meal, a variety of combinations.

The safest way is to eat a meal every type of cereal and dairy products that can be added or egg or dried vegetables, all complemented by fresh fruits and vegetables. If you have doubts about your diet, do not hesitate to consult a nutritionist.

sources of protein:

for vegetarians, beans, peas, chickpeas, soy products (tofu, tempeh, etc.), nuts; lacto-ovo vegetarian:. Dairy products and eggs

iron

remains the largest risk is the lack of iron for vegetarians. Because this time, meat (especially red, liver and egg yolk) is the main source of this mineral. Of course, many vegetables contain iron, but harder assimilated by your body. If part of your menu is fish, iron intake is not affected. If, instead, do not eat fish or seafood, and then turn vegetables (beans, spinach), dried fruit, eggs and milk to prevent iron deficiency. Do not hesitate to consult with your doctor if fatigue or lack of strength to persevere.

iron sources. fortified breakfast cereals, spinach, red kidney beans, lentils, beets, peas, beets, bread, dried fruits (apricots, prunes, peanuts)

vitamin B 12

Vitamin B12 is found only in foods of animal origin. Vegetarians can get this vitamin from fortified breakfast cereals, fortified soy beverages, and vitamin supplements.

Calcium

Studies have shown that vegetarians absorb the calcium in amounts greater than the general population. Green vegetables such as spinach, turnip, celery, kale and broccoli, some vegetables and soy products (tofu, various drinks) are good sources of calcium.

Zinc

Zinc is required for growth and development, but also for the proper functioning of the immune system. Vegetarian sources of zinc are whole grains, legumes, fish, mollusks and crustaceans. If zinc supplements, be sure it does not contain more than 15-18 mg. In some people, supplements containing more than 50 mg of zinc can lower HDL cholesterol (good) cholesterol in the blood.