{"product_id":"7-dniowy-jadlospis-dieta-wegetarianska-1600-kcal","title":"7-day menu - vegetarian diet 1600 kcal","description":"\u003cp\u003e\u003cspan\u003eA balanced vegetarian diet based on plant foods not only for vegetarians - in three calorie versions\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003estrong features:\u003c\/span\u003e\u003c\/p\u003e  \u003cul\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e7-day menu with 4 meals for each day of the week and a shopping list\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003esimple vegetarian recipes made from easily available ingredients\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003ea menu for busy people, easy to prepare\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003eprepared by a clinical dietitian\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003c\/ul\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eWhat is a vegetarian diet?\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003ePods\u003c\/span\u003e\u003cspan\u003eThe standard 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.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eThere are different types of vegetarianism. From lacto-vegetarianism, which allows for dairy but eliminates meat and eggs, to flexitarianism, which allows for occasional meat consumption.\u003c\/span\u003e\u003cspan\u003eA popular vegetarian diet can be a lifelong eating pattern. Vegetarianism helps lower blood pressure and balance blood glucose, triglyceride, and cholesterol levels. It also reduces the risk of developing heart disease, diabetes, and cancer.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eMany myths have arisen around the vegetarian diet, including that it's a harmful diet. However, a vegetarian diet can be healthy when it's well-balanced and therefore rich in nutrients.\u003c\/span\u003e\u003cspan\u003e If you choose this diet, eat 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.\u003c\/span\u003e\u003cspan\u003eAvoid 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.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eVegetarian diet – who is it for?\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eThere are no specific recommendations for following a vegetarian diet. It's a good way to eat.\u003c\/span\u003e\u003cspan\u003e 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.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eOn a vegetarian diet you can also\u003c\/span\u003e\u003cspan\u003eIt can also help you lose weight. A carefully selected caloric content will facilitate weight loss, and the high density of meals will keep you feeling fuller for longer. It's also beneficial for people with insulin resistance, diabetes, meat intolerance, and cardiovascular problems.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eVegetarian Diet - Principles\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eMany 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.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eFirst of all, after\u003c\/span\u003e\u003cspan\u003eExercise should be varied to avoid nutrient deficiencies. So, reach for fruits and vegetables, dairy products, eggs, legumes, walnuts, pumpkin seeds, chia seeds, and grain products.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eThirdly, more than half\u003c\/span\u003e\u003cspan\u003eMost of the vegetables on your plate should be green. That's 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.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eFourth, eat vegetables and fruits\u003c\/span\u003e\u003cspan\u003ein 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.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eYou can read more recommendations in the e-book.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eThe easily digestible diet was composed by a clinical dietitian.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eHow to adjust the calorie content of your diet to your needs? \u003c\/b\u003e\u003c\/span\u003e\u003cspan\u003e\u003cb\u003e[can be made as a sub-tab, e.g. instead of COMPOSITION]\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eIt's best to adjust your diet's caloric intake based on your energy needs. You can calculate this yourself using the following formula:\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eCPM = PPM X PAL, where\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eCPM (total metabolic rate)\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003ePPM (basal metabolic rate)\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003ePAL (physical activity index).\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eYou can also calculate your basal metabolic rate in a simple way by substituting the appropriate values ​​into the formula below.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003ePPM (women)\u003c\/b\u003e\u003c\/span\u003e\u003cspan\u003e = (10 x body weight [kg]) + (6.25 x height [cm]) - (5 x [age]) – 161\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003ePPM (men) \u003c\/b\u003e\u003c\/span\u003e\u003cspan\u003e= (10 x body weight [kg]) + (6.25 x height [cm]) - (5 x [age]) + 5.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eExample:\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003ePPM = (10 × 70) + (6.25 × 160) - (5 × 33) -161\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003ePPM = 1374.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eIn turn, constant values ​​are defined for the PAL factor:\u003c\/span\u003e\u003c\/p\u003e  \u003cul\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e1.2 – low activity – sedentary lifestyle, lack of physical activity, daily housework,\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e1.4 – moderate physical activity – exercise about 2-3 times a week, daily housework or moderate physical activity (e.g. walking for about 30-60 minutes),\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e1.9 – very active lifestyle – intense, competitive sports, daily training.\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003c\/ul\u003e  \u003cp\u003e\u003cspan\u003eCPM = 1374 × 1.4\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eCPM = ~1900 kcal.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eFAQ\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eFAQ\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003col\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eWhat are the benefits of a vegetarian diet?\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003c\/ol\u003e  \u003cp\u003e\u003cspan\u003eEating fruits and vegetables has a beneficial effect, primarily on improving overall health. People who give up meat weigh, on average, about 15% less than those on a meat-based diet.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eA vegetarian diet is\u003c\/span\u003e\u003cspan\u003eIt is the least toxic. It contains a large amount of dietary fiber, polyunsaturated fatty acids, antioxidants, and most minerals. It supports the functioning of the nervous system and protects the body against the development of certain cancers.\u003c\/span\u003e\u003c\/p\u003e  \u003col start=\"2\"\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eVegetarian Diet - What to Eat?\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003c\/ol\u003e  \u003cp\u003e\u003cspan\u003eA meatless diet should consist primarily of plenty of vegetables and fruits. There are many different varieties of vegetarianism, some of which allow the consumption of eggs, dairy products, and occasional meat or seafood.\u003c\/span\u003e\u003c\/p\u003e  \u003cp\u003e\u003cspan\u003eIn the basic version of the vegetarian diet, it is advisable to reach for vegetable fats, legumes, linseed, soy milk, oatmeal, dairy products, and honey.\u003c\/span\u003e\u003cspan\u003e,  dried figs or natural tofu. You can enrich your diet with fresh herbs and spices, such as parsley. As a snack, you can eat fruit bars with seeds, which are an excellent source of magnesium, iron, and unsaturated fatty acids.\u003c\/span\u003e\u003c\/p\u003e  \u003col start=\"3\"\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eWho is a vegetarian diet for?\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003c\/ol\u003e  \u003cp\u003e\u003cspan\u003eA vegetarian diet can be effective in treating certain diseases. It is also an excellent choice for people who consciously choose not to eat meat. It can be used by \u003c\/span\u003e\u003cspan\u003eDiabetics and people with cardiovascular disease. Eating plant-based foods will also benefit those who enjoy a satisfying meal but are prone to weight gain. Furthermore, a vegetarian diet will benefit those trying to lose weight.\u003c\/span\u003e\u003c\/p\u003e  \u003col start=\"4\"\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eHow to order a diet?\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003c\/ol\u003e  \u003cp\u003e\u003cspan\u003eSimply select the calorie content you're interested in, add products to your cart, and then complete the purchase form. Once payment is processed, the file with your selected diet will be sent to the email address you provided.\u003c\/span\u003e\u003c\/p\u003e  \u003col start=\"5\"\u003e  \u003cli\u003e  \u003cp\u003e\u003cspan\u003e\u003cb\u003eWhen can I expect results?\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e  \u003c\/li\u003e  \u003c\/ol\u003e  \u003cp\u003e\u003cspan\u003eWhen you feel better is largely up to you. If you follow the recommendations\u003c\/span\u003e\u003cspan\u003eFollow the dietitian's instructions and follow a vegetarian diet according to their plan. You'll see the first results after just a few days. Remember, however, that this menu is a sample 7-day menu. You can modify it as needed to suit your needs.\u003c\/span\u003e\u003c\/p\u003e","brand":"Noble Health","offers":[{"title":"Default Title","offer_id":52942572880204,"sku":"888880000","price":20.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0953\/0336\/9036\/files\/dietawegetarianska1600.jpg?v=1752837970","url":"https:\/\/noblehealth.it\/en\/products\/7-dniowy-jadlospis-dieta-wegetarianska-1600-kcal","provider":"Noble Health","version":"1.0","type":"link"}