From a nutritional perspective, the golden ratio of meat to vegetables in the human diet should be 1:7, meaning one part meat to seven parts vegetables.
Summer is a trend for weight loss through a vegetarian diet. Many women firmly believe that weight loss in the summer is twice as effective because the hot weather and increased sweating lead to higher calorie expenditure. Others, such as obese patients with hypertension, choose vegetarianism on the advice of doctors to have a lighter diet. Nutritionists remind us that improper vegetarianism can also lead to weight gain, or even obesity. The cooking methods for vegetarian dishes determine their calorie and fat content. Vegetarian diets often contain "hidden fats."
Vegetable dishes, lacking meat, are naturally lower in fat, so many people assume that eating a vegetarian diet guarantees good health. Zeng Qingshan, a nutritionist from the Nutrition Department of the Third Affiliated Hospital of Guangzhou Medical University, says that purely vegetarian dishes have a less appealing taste compared to meat dishes. During cooking, more oil and seasonings are generally used to enhance the flavor and texture of the vegetables. As a result, people unknowingly consume more hidden fat, which can also lead to various diseases. There are many such examples; in our daily lives, we have observed that many long-term vegetarian monks and nuns are obese. "Meat is not the root of all diseases, nor can a vegetarian diet prevent all of them. The key is how you eat and how much you eat," says Zeng Qingshan. Being vegetarian for two days a week is beneficial for the body.
Some believe that tofu and green vegetables can provide both protein, vitamins, and plant fiber, ensuring the body's nutritional needs. Zeng Qingshan explains that the amino acids in beans and vegetables are incomplete and need to be paired with meat to form complete amino acids. Furthermore, the manganese in plant-based foods is difficult for the human body to absorb, whereas the manganese found in meat is easily absorbed.
Those who completely avoid meat (including milk and eggs) suffer from nutritional imbalances, have weaker immune systems, are more susceptible to various infectious diseases, and are prone to conditions like anemia and osteoporosis. For a normal person, choosing to be vegetarian for one or two days a week reduces the intake of high-fat meats, cleanses the intestines, and is more beneficial for the cardiovascular system. This is because vegetarian diets are higher in total carbohydrates and dietary fiber, and significantly lower in saturated fat (the "bad" fat).
Don't reject meat and reject eggs.
Current evidence shows that a vegetarian diet that includes eggs and dairy does not lead to serious nutritional deficiencies. Therefore, if you are only vegetarian for weight loss and avoid meat, do not also avoid eggs, milk, or yogurt. Otherwise, you might lose weight, but you will become susceptible to illness, feel lethargic, and may appear older prematurely.
For complete vegetarians, in addition to eating more beans, mushrooms, fungi, and vegetables, it is also advisable to consult a nutritionist to supplement with complex vitamins and dietary fiber.
Vegetarianism is not for everyone.
Strictly speaking, nutritionists do not advocate for a long-term, completely vegetarian diet. If someone wants to try it, they must consider their physical condition at the time. Zeng Qingshan says that vegetarians must be healthy adults. The following groups are advised not to adopt a vegetarian diet:
1. People who are naturally thin and have poor resistance.
2. All children in their growth and development period, as it can lead to poor development.
3. Women planning to conceive, as a constant vegetarian diet can lower estrogen levels and cause fertility problems.
4. Women during their menstrual period or postpartum confinement.
5. Menopausal women, as it can worsen "menopausal syndrome".