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Women's lacto-vegetarian diet for weight loss

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-08-22

All articles by the author ➤

Number of meals: 6

Ratio of Proteins, Fats, and Carbohydrates (grams): 23% | 14% | 63%

This diet has been developed for patients who consider themselves lacto-vegetarians, meaning those who prefer plant-based and dairy/fermented foods in their diet. In this diet, you will find dishes that are aligned with all the principles of this dietary style.

Thanks to our calculator, you can determine what exactly your portion size is in this diet. Of course, this diet is averaged, but it will provide you with a guideline for creating your personal nutrition plan.

On our website, you can also order the creation of a personalized meal plan and physical activity for weight loss by clicking the corresponding button on the panel located immediately after this diet.

I hope my article will be helpful to you on your journey to health and a slim, beautiful body.

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

PORTION SELECTION
DIET

Breakfast

  1. Sandwich with Adyghe cheese and salad
    2.  
     
    Composition per 100 grams
    Proteins9 gr (average)
    Fats12 gr (average)
    Carbohydrates28 gr (lots)
    Caloric content256 kcal (high)
    Analogues:
    Sandwich with Sulguni cheese and salad
    Sandwich with brined cheese and sweet pepper
    Sandwich with feta cheese and vegetables
    Sandwich with processed cheese and vegetables
  2. Black tea with milk without sugar/li>
    3.  
     
    Composition per 100 grams
    Proteins1.4 gr (little)
    Fats1.3 gr (little)
    Carbohydrates2.4 gr (little)
    Caloric content26 kcal (low)
    Analogues:
    Green tea with milk without sugar
    Coffee with milk without sugar
    Chicory with milk without sugar
    Fruit tea with milk without sugar
    All the same with the substitute «Fit Parade»

First snack

  1. Protein shake with water (30 grams per 100 ml)
    2.  
     
    Composition per 100 grams
    Proteins22.5 gr (very much)
    Fats1.5 gr (little)
    Carbohydrates3 gr (little)
    Caloric content115 kcal (low)

Lunch

  1. Pilaf with mushrooms and vegetables (without meat)
    2.  
     
    Composition per 100 grams
    Proteins3 gr (little)
    Fats5.6 gr (average)
    Carbohydrates16.3 gr (average)
    Caloric content128 kcal (average)
    Analogues:
    Buckwheat with mushrooms and vegetables
  2. Black tea without sugar
    3.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»

Second snack

  1. Berry smoothie with 1% kefir or ryazhenka
    2.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.5 gr (little)
    Carbohydrates12 gr (average)
    Caloric content60 kcal (low)
    Analogues:
    Biota with berries
    Fruit smoothie
    Biota with fruits
    Vegetable smoothie

Dinner

  1. Steamed chickpea and vegetable meatballs
    2.  
     
    Composition per 100 grams
    Proteins4 gr (little)
    Fats1.5 gr (little)
    Carbohydrates43 gr (very much)
    Caloric content193 kcal (average)
    Analogues:
    Rice and vegetable cutlets
    Oatmeal cutlets with vegetables
  2. Cauliflower puree
    3.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.3 gr (little)
    Carbohydrates5.6 gr (little)
    Caloric content33 kcal (low)
    Analogues:
    Pureed zucchini
    Carrot puree
    Broccoli puree
  3. Black tea without sugar
    4.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»

Second dinner (before bedtime)

  1. Kefir 1% fat content
    2.  
     
    Composition per 100 grams
    Proteins3.5 gr (little)
    Fats1 gr (little)
    Carbohydrates4.5 gr (little)
    Caloric content41 kcal (low)
    Analogues:
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Biota
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