How to be a vegetarian without sticking to pasta –

Have you ever thought about reducing meat consumption, but were in doubt about how to be vegetarian and eat well? It can be a challenge, but it’s simpler and more possible than it may seem. Next, we talk about who went through this and give tips from those who understand the subject.

How to be vegetarian?

Risotto or pasta? These were the two suggestions that the waiter made to speech therapist Paola Pucci, 32, whenever she went to a restaurant with friends and asked what the vegan options were on the menu. Last year, by eliminating all food of animal origin from her plate, including eggs and dairy products, Paola gained 10 kilos. “I went heavy on the carbs,” she admits. Now, she’s committed to blasting away those extra pounds with a low-carb diet, yoga, and meditation. Among other substitutions, she exchanged pasta for “spaghetti” prepared with zucchini.

In Brazil, there are about 16 million people who do not eat meat, according to the Brazilian Vegetarian Society. Most do this out of respect for the lives of animals and the preservation of the environment. Losing weight has nothing to do with the purpose of vegetarianism, but many people have adhered to the diet because they think that reducing calories from protein and animal fat facilitates the mission of reducing measures.

Vegetarianism and weight gain

“You can’t assume that a vegetarian dish is always healthier and less caloric”, warns nutritionist Alessandra Luglio, director of the Department of Medicine and Nutrition at the Brazilian Vegetarian Society. “A grain-based burger with soda and fries is a vegetarian combo, but far from recommended.”

Few stop to think about the ideal composition of the new dish. Without adequate guidance to adapt to the veggie menu, your conscience will even be lighter, but the effect on the body ends up being the opposite: extra kilos and nutritional deficiencies that harm your health.

Of course, none of this has to do with vegetarianism per se, but with “do it yourself”. Due to lack of knowledge, many people make the mistake of compensating for the absence of meat with large amounts of pasta and dairy products, especially cheese. “The result is rapid weight gain”, comments nutritionist Nathalia Guimarães, from Rio de Janeiro, who specializes in vegetarian diets.

You already know: consumed alone or with other foods low in protein, good fats or fiber, carbohydrates are metabolized at high speed. With that, you soon feel your belly rumbling and eat more in a short time. “Vegetarians need to invest in good fats, such as those found in avocados, seeds and oilseeds, which increase the feeling of satiety”, advises Nathalia.

Feeling hungry was one of the biggest difficulties that journalist Lívia Major, 30, had to overcome when she decided to become a vegetarian, in 2008, on her own. “Salads and vegetables didn’t sustain like meat, so I ate in very short intervals. I got fat,” she says. With the help of a nutritionist, she adopted whole-grain carbohydrates and increased the amount of fiber in her diet. She also discovered new flavors. “In Brazil, we put meat in almost all dishes and food is restricted”, comments the journalist. “Vegetarianism opened my food horizon.”

real food

Among the doubts of how to be vegetarian, a very common one among newcomers to vegetarianism and veganism is: what goes on the menu when the meat leaves? “You don’t need to put anything in its place”, argues vegan nutritionist Paula Gandin, from São Paulo. “The important thing is to have a varied diet, with real food: fruits, vegetables, legumes, oilseeds, seeds, legumes and cereals.” Dark green vegetables (broccoli, cabbage, mustard), for example, are a powerful source of calcium and even have an advantage over dairy products.

“The rate of absorption of this nutrient by the body reaches 60%, while that of milk is half that”, he explains. These same vegetables provide iron, another important mineral found in red meat. “The only nutrient that calls for attention is vitamin B12, which is concentrated only in animal tissues”, warns nutritionist Alessandra Luglio.

However, the protein intake is what most concerns beginners on a meatless menu. Should not. “Leguminous plants, the group to which beans, lentils and chickpeas belong, provide the necessary portion of the nutrient responsible for maintaining muscles”, guarantees Alessandra. It is also found in seeds and vegetables such as cooked spinach and kale. In addition, it is important to limit consumption to the amount that the body really needs. “When there is an excess of protein and a lack of carbohydrates, the body burns the protein to produce energy, generating ammonia and urea – substances that cause inflammation and, consequently, diseases”, says the nutritionist. It makes sense.

In fact, vegetarianism is increasingly associated with the prevention and treatment of hypertension, obesity and type 2 diabetes, according to the US Academy of Nutrition and Dietetics. “Everything got better after I became a vegetarian,” says fashion producer Carla Bal, 33, who changed her diet nearly two years ago. “From the functioning of the intestine to the texture and luminosity of the skin. And I know this is just the beginning.”

How to be a vegetarian and eat well

If you’re thinking about adhering to a meatless menu, but don’t want to risk weighing more on the scales, follow the recommendations of nutritionist Alessandra Luglio.

Learn more about foods and their properties. This makes it easier to balance the menu. Open your horizons. Try new plant-based foods and incorporate them into your daily routine. Include pasta in your diet only once a week. Book it for dinner with friends. Eat a snack before an event. Do this especially if you tend to go out frequently. It can be a mix of chestnuts – no exaggeration! – or fruit mixed with rice milk (a good vegan option). Do not consume more milk and egg in an attempt to supply the meat protein. It is neither healthy nor sustainable. If your weight was adequate, keep your intake of these two foods at the previous pattern. Eat more legumes, greens and vegetables. This is what makes a vegetarian diet not fattening.

Conclusion

Being a vegetarian is not synonymous with eating only bread and pasta. In fact, care must be taken not to compensate for the lack of protein in this type of food. Keep in mind that you won’t have to worry about replacing protein if you eat a varied and nutritious diet. But if you have doubts how to be vegetarianseek a nutritionist to guide you, according to your nutritional needs.

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