Vegetarian Diet

First of all, we would like to point out that according to the assessments we define in our society, we call people who do not consume meat and meat products as vegetarians. Although people who are vegetarians do not consume meat and meat products, most face both weight and health issues. People who are vegetarians are hesitant when they cannot find suitable foods on their diet list.

What is a Vegetarian Diet?

The diet application we call vegetarian diet is a diet list created to achieve a healthy and regular diet for vegetarians. The vegetarian diet, which contains mostly greens and high protein products, contributes to the recovery of protein values ​​by including several meat and meat products. People who are vegetarians consume many vegetables in the field of legumes, such as in the vegetable, fruit and multi-greens group. There are also semi-vegetarians. They can also follow the Semi-Vegetarian Diet.
People who are semi-vegetarians consume meat products belonging to the group other than red meat. When we think of it as a diet list, a person should have a diet list containing a certain amount of protein according to their criteria. As we always emphasize, each diet depends on a person’s height, weight, etc. It should be made in specific forms. The content of the diet list should be different according to the health of each individual and the eating habits that distinguish them. Foods and shape teas belonging to the general group can generally be used and although they are mild in grade, we can get results from most of them. However, if it is within our dietary criteria, then we get a healthier and more appropriate appearance.
The only thing that should not be ignored, especially in diet groups, is that the body can provide protein support.

Is Vegetarian Diet Harmful?

As long as the losses of the vegetarian diet are implemented in a planned way, a vegetarian diet is a very healthy diet. However, as with any diet, it can cause serious health problems if not properly planned and the harmful sides are not examined. Lack of cholesterol-lowering foods in vegetarian diets causes many diseases, especially heart attack, obesity, and high blood pressure.

Vegetarian Diet


Skim Cheese (1 SLIC)
Olive (5 PCS)
Green Tea (1 CUP)
Boiled egg
Lettuce, Cress, Purslane Salad
Brown bread (2 slices)
Junk food
Seasonal salad with lettuce, tomato, cress and purslane


  • 1 bowl of yogurt
  • Cabbage soup
  • Seasonal Salad


  • 3 tablespoons of rice
  • yoghurt
  • Green beans
  • Seasonal salad with vegetables


  • Skimmed milk or green tea

Diet programs should also consume lots of vegetables and teas. In addition, it is necessary to be more active and not to consume fatty sugary foods by doing exercise programs every day or weekly. Another important detail is that people who eat eggs on a vegetarian diet should not consume more than 1 egg per day.

Does Vegetarian Diet Lose Weight?

They say that thanks to these diets, those who follow the correct and correct diet lose weight and their bodies are purified from animal products.

Vegetarian Diets

A vegetarian diet that loses 5 kilos in 1 week

This diet, which loses 5 kilos a week, should be applied for 7 days for beginners and should not return to the old eating habits after 7 days. It is best if the diet spreads over time. Is a vegetarian diet that loses 5 kilos a week healthy? It is one of the most frequently asked questions. This diet is a necessary diet to cleanse and cleanse the body of animal products and there is no harm. The subject we can recommend in this diet, like every diet; It will be more beneficial to consult your doctor for your health. Now we share the diets you will follow for 7 days;

1 day

Breakfast: 1 cup of tea, 2 slices of whole wheat bread, 1 boiled egg and half a slice of banana
Noon: 1 serving of bulgur pilaf and salad
Evening: 1 serving of dried beans and seasonal salad

2 days

Breakfast: 1 handful of dried apricots, 1 banana and 1 glass of green tea
Noon: A bowl of nonfat yogurt should be eaten with 1 portion of boiled rice.
Evening: 1 portion of boiled brown bulgur and 1 bowl of yogurt should be eaten.

3 days

Breakfast: 1 glass of cereal, 1 glass of milk
Noon: 1 serving of boiled broccoli, carrots and cauliflower and 1 bowl of yogurt
Evening: 1 glass of brown rice and lettuce salad should be consumed.

4 days

Breakfast: 1 cup of tea, 2 slices of whole wheat bread, 1 tomato and 1 egg
Lunch: One serving of bulgur pilaf with olive oil and green beans
Evening: Vegetable dish from seasonal vegetables and 1 portion bulgur pilaf

5 days

Breakfast: 1 cup of black coffee, 1 bowl of cereal and 1 apple
Noon: 1 bowl of tomato soup and seasonal salad should be consumed.
Evening: 3 potatoes, carrots, cauliflower, broccoli and 1 oven-fried yogurt

6 days

Breakfast: 1 cup of green tea, 1 banana, 1 whole wheat bread and 1 slice of cheese should be eaten.
Noon: 1 serving of lettuce salad and 2 slices of whole wheat bread
Evening: 1 portion of lentil soup and seasonal salad should be consumed.

7 days

Breakfast: 3 olives, 1 cheese, 1 sliced ​​bread and black tea
Noon: 2 boiled potatoes, zucchini and 1 bowl of nonfat yogurt
Evening: 1 serving chickpeas and seasonal salad


We recommend that you do not neglect the recommended snacks in this diet where you can feel your hunger too much. In the main decision, it is recommended to consume dried fruits, dried fruits, yoghurt, milk and herbal teas. You can choose the product you want for each snack. In cases where hunger forces you, you can choose products such as eggs, whole wheat bread and salads.
It is recommended that you exercise 5 kilos per week to get the maximum benefit from the diet we provide.

Lacto Vegetarians

In addition to green plants, such vegetarians only consume products such as milk, cheese and yoghurt as products of animal origin. The Lacto Vegetarian Diet that we can give as an example;
Breakfast: 1 cup milk, 6 tablespoons oatmeal or granola, 10 almonds
Lunch: goat cheese, arugula, butter, roasted red pepper and boiled bean salad (1 teaspoon olive oil), 1 slice corn bread
Snack: 1 wasa delicate, 1 tablespoon peanut butter
Evening: 1 cup tomato, onion quinoa, 4 soy meatballs, 1 cup light kefir or buttermilk

Semi-Vegetarian Diet

Semi-vegetarians who avoid red meat and consume a limited amount of chicken and fish freely consume their products such as milk eggs.
Semi-Vegetarian diet: Those who do not consume red meat and a limited amount of chicken and fish. Semi-vegetarians freely consume eggs, milk and derivatives. Sample Semi-Vegetarian Diet;
Breakfast: 1 boiled egg, 2 walnuts, 1 whole wheat pita, 1 glass of roasted red pepper + parsley, 1 teaspoon butter
Lunch: 1 cup mushrooms, colorful peppers, sweet potato sauté, 1 cup yogurt
Collation: Half avocado, Half glass of yogurt
Evening: Olive oil sea beans, Half a bowl of hummus (1 teaspoon of olive oil), 1 slice of brown bread

Pesko Vegetarian Diet

Pesko vegetarians consume fish and seafood.

Vegetarian Diet Dukan

Attention should be paid to foods given for Vegetarian Nutrition. Foods recommended by those who follow the Dukan Vegetarian Diet;

  • -Egg
  • -Oily milk and dairy products (Maximum 2% fat)
  • -Tof
  • -Quorn (mycoprotein meat produced from a type of mushroom)
  • -Sitan (meat derivative produced from wheat protein)
  • -Tempeh (meat derivative produced from soy protein)
  • -100 g whole grain baked starchy food
  • -100 g cooked legumes (chickpeas, lentils)
  • -50 g whole grain baked starchy food.

Those who lose weight on a vegetarian diet

  • – I went on a diet, lost 5 kg, but gained much more because I quit. It definitely needs to continue for a while.
  • Raw veganism is an incredibly beneficial diet for the body. You cleanse your body of toxins as you do, you are not exposed to almost any toxin. Because when you cook the food, you destroy the bond structures, you kill all the nutritional values. In short, you are eating a carcinogenic, toxic dough.
  • – When I read somewhere, it was the healthiest diet. But no matter what diet you stop, if you overdo it, you will definitely gain weight.
  • – You will be very healthy and lose weight because you remove all animal fat and the harmful effects of animal products from your life.
  • You should be very careful with snacks to prevent your fall. It hit me hard when I applied it. My build is not very strong anyway

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