How to Achieve No Meat Diet for 30 Days without Hassle.
No meat diet for 30 days is a challenge which simply implies no taking any meat or meat substitutes for a period of one month. Challenging yourself for about a month equivalent to 30 days to go without meat is a great way of switching to the vegetarian world.
People decide to give up on meat for various reasons such as losing weight, reducing heart disease risk, in order to feel energetic or else cut on the pills they take daily to cut and burn fats among others. Below are some of the tips while on a 30 days without meat meal option for successful transition.
How to achieve no meat diet for 30 days
1. Go for protein from plant sources.
The tissues and cells building blocks are protein molecules. These proteins help keeping the hair, organs, muscles, bones and skin healthy. The plant-based sources of protein to go for include: whole grains, seeds, nuts, lentils, beans and eggs.
2. Avoid any meat substitutes.
During your beginning weeks of the 30 days meat free, avoid any substitute of meat. Although at such times it feels nice to go for things like chicken tenders and vegetarian burgers but this will disappoint probably from their texture and taste.
And if this is the start of your struggle to transit to be a vegetarian such early disappointment may get you back to lean meats world.
3. For combo meals, leave out the meat.
There are certain dishes which involve different variety of ingredients to make. For instance, making chili needs meat but instead add some black beans not the ground beef.
For pasta sauce avoid adding Italian sausage but rather add green peppers and died zucchini. If you work on adding such beans and vegies instead of meat to the favorite meals, with time you will not even miss meat.
4. Avoid cheese.
Once you decide to cut on meat, there is a probability of going for cheese in order to fill the space of meat love. Most vegetarian meals include cheese as an ingredient like pizza, pasta and grilled cheese.
Effects of going meatless for a month
i. Losing some pounds
From research conducted by a group which was founded purposely to promote diets based on plants reviewed some trials which were given to vegetarians when it comes to losing weight.
It was finally revealed that becoming a vegetarian leads to losing weight. Even though it might not be the reason behind you going for 30 days with no meat, this healthy goal is achieved. For a month approximately 7.5 pounds will be lost.
ii. Gaining gut healthy bacteria
The body always has enzymes for digestion which handles plants and meat proteins and even with the meatless 30 days, the enzymes will still be produced.
However, proteins from plants may contain indigestible carbohydrates which may change the intestines’ bacterial profile. It is this new carbohydrates which lead to increased numbers of gut healthy bacteria.
However, it may take some while before the body adapts to the new carbohydrates and hence you may feel bloated and feel gassy. But with time you finally adapt. It is also proven that diets which are based on plant proteins lowers chronic diseases risk and waist size.
iii. Protection from diseases related to the heart
Studies done on about 80 thousand women and men comparing the lifestyles of non-vegetarians and vegetarians came up with results which showed that about 24% of vegetarians were at risk of suffering heart diseases compared to the about 80% non-vegetarians who were at risk of getting the heart disease.
iv. Losing taste
Zinc is known as a biochemical lifter and also performs many body functions including boosting immune system. However, the red meat and oyster mineral is very crucial when it comes to hearing and taste.
It is proven from a study that zinc deficiency leads to taste impairment. And patients suffering taste impairment have poor absorption of zinc. Therefore, while going for 30 days with no meat ensure that you include dairy products, whole grains, nuts and beans.
v. Muscles may need sometime for recovery
Proteins are always good for building, maintaining and repairing muscles. However, this is on either plants or animal proteins only that proteins from plants take some time before doing the job.
Therefore, once you decide to go plant proteins, take them in liquid form rather than solid form as liquids are quickly absorbed compared to solids.
You can make smoothies using soy milk, rice milk, hemp milk, almond milk or coconut milk then add to the smoothie carbohydrates in fresh fruit form for glycogen stores replenishment which the body in turn uses for production of energy.
How 30 days diet with no meat will help in weight loss
Losing weight results from taking fewer calories. Taking plant proteins and diets with no meat as meat is the key source of calories leads to calorie deficit which in turn leads to burning of the fats stored hence loss in weight.
Weight loss and proteins
Proteins ever are important when it comes to losing weight. Proteins lead to someone feeling satisfied and full hence decreased appetite which builds up fats. Meat is a key protein source hence cutting on meat lowers the calories and fats.
Vegetarian substitutions for weight loss
Every boiled egg contains about 78 calories as well as providing about 6 grams of protein of high quality. Other protein sources with low calories are the dairy products. For instance, a single-serving yoghurt container contains like 100 calories, 92 calories and half cup of cheese.
For vegetarians, protein sources such as beans half cup serving which contain about 115 calories based on beans type. Therefore, you can substitute the animal proteins with plant proteins for less calories.
Generally, giving up on meat and going for plant-based proteins which is mostly whole food will lead to reduction of cholesterol in the blood as such foods contain minimal saturated fats as well as almost zero cholesterol. plant-based proteins also contain fiber in high levels and fiber is known to reduce levels of blood cholesterol.