Lacto-ovo vegetarianism: grocery lists and sample menu for the week. Vegetarianism: pros, cons and impact on excess weight Ovo vegetarians, what is acceptable to eat of animal origin

12.10.202327.05.2017

Text: Olga Natolina

Vegetarianism is not just a food system, it is a way of life that is characterized by aversion to killing and causing pain to living beings. That is why vegetarianism excludes the consumption of animal products.

Why do people become vegetarians?

Religious beliefs play a significant role in choosing a vegetarian diet. For example, many Eastern religions - Buddhism, Hinduism and Jainism - dictate the philosophical view that killing and inflicting pain on living beings is contrary to human nature itself.

The reasons why Europeans become vegetarians vary. First of all, these are ethical factors - to avoid causing suffering and harm to animals. Other people turn to vegetarianism for medical reasons, as there is evidence that this method of eating can reduce the risk of cancer, atherosclerosis, some cardiovascular diseases and the risk of gastrointestinal diseases.

There are also economic reasons for vegetarianism. - consumption of meat is not economically feasible, some people believe, since the prices for meat products are too high.

Many people decide to become vegetarians in order to lose weight. According to the American Dietetic Association, a properly organized vegetarian diet can actually help you lose weight naturally.

Types of vegetarianism

There are several types of vegetarianism and there are food systems that are sometimes mistakenly considered vegetarianism. For example, flexitarianism is often considered one of the types of vegetarianism and this food system is considered one of the mildest options of vegetarianism. But this is not true.

Flexitarianism is a type of diet that primarily consists of plant foods. Moderate or extremely rare consumption of meat and seafood is allowed, for example, once a month. According to the world's leading nutritionists, this nutritional system is very effective today, but it does not apply to vegetarianism. The fact is that classical vegetarians believe that nutrition should completely exclude food of animal origin. It is believed that vegetarianism can be of four types.

Lacto-ovo vegetarianism.

Lacto-ovo vegetarianism prohibits the consumption of meat, as well as seafood and fish. Consumption of all dairy products, chicken eggs and honey is recommended. This nutritional system is the most common vegetarian diet among those who want to lose weight.

Lacto-ovo vegetarians are guided primarily by ethical considerations and beliefs. Some types of cheeses that use animal rennet are excluded from consumption. Lacto-ovo vegetarianism typically combines plant foods mainly with dairy products and eggs.

Lacto-vegetarianism.

Lacto-vegetarianism is a vegetarian diet that allows plant foods, but, unlike lacto-ovo vegetarianism, prohibits the consumption of chicken eggs. Lacto-vegetarians believe that animal products can only be included in the diet if they are obtained in a non-violent way. Eggs are completely excluded from the diet, since the egg contains an embryo, that is, when consumed, it kills, which is no better than eating any other living creature.

Ovo-vegetarianism.

Ovo-vegetarianism is a type of vegetarianism that allows you to include eggs and honey in your diet, but prohibits any type of dairy products. From an ethical point of view, the consumption of eggs is justified by the fact that in modern poultry farming, eggs are obtained unfertilized, therefore, eggs are not potentially living beings. Moreover, chicken eggs are included in many favorite dishes and confectionery products, so ovo-vegetarianism can be considered a democratic type of vegetarianism.

Veganism.

Veganism is a strict classic version of vegetarianism. No concessions are allowed. According to this nutritional method, all animal products are strictly limited - you cannot eat meat, fish, or seafood. All dairy and fermented milk products, eggs and honey are excluded. Some vegetarians believe that in addition to certain foods, certain household items should also be excluded:

clothing and accessories made from the fur and skin of living creatures;

products and preparations that contain substances of animal origin (for example, gelatin or glycerin);

products that are tested on animals.

Vegetarianism: benefit or harm?

Over the past decades, the topic of vegetarianism has been the most discussed in the world community. Some support this method of nutrition and lifestyle, while others vehemently prove the harm of vegetarianism. Of course, both sides have a lot of evidence and strong arguments in support, but there is still no consensus. Therefore, each of us chooses for himself what position to take in this dispute.

The benefits of vegetarianism.

American doctors say that vegetarians are much less likely to develop colon cancer. In fact, even without conducting special research, everyone knows that vegetables and fruits are rich in healthy dietary fiber. They promote normal intestinal function, improve bile secretion and pancreatic juice secretion. This is why vegetarians have healthier intestines and pancreas, and this, in turn, is a good prevention of many diseases.

You should take into account the fact that a vegetarian diet consumes less salt. As a rule, salt is added to all meat dishes, and this leads to water retention in the body, increasing the load on blood vessels and kidneys. Microelements such as potassium and magnesium predominate in plants, helping to regulate the body's water balance. This can certainly be considered a plus of vegetarianism. Many vegetables contain substances that can influence high blood pressure and reduce it.

British scientists have proven that completely eliminating meat products from the diet significantly reduces the risk of developing eye cataracts. Scientists also noted that many vegetarians have much better skin condition and complexion than people with a traditional diet. In their opinion, this is due to the large consumption of vitamins and plant fibers, which contribute to the active cleansing of our intestines from harmful toxins.

Disadvantages of vegetarianism.

Despite the advantages of vegetarianism, there are undeniable disadvantages of such a diet:

lack of vitamin B12 - a proven fact that all vegetarians suffer from a lack of B vitamins, which is why they are prone to many neurological disorders, this vitamin is also necessary for cell growth and the formation of blood cells;

lack of microelements - the body of vegetarians lacks calcium, iron, zinc, because these microelements are almost impossible to obtain from products of plant origin;

lack of riboflavin - vegetables and fruits do not contain riboflavin, a lack of this substance manifests itself in dizziness and weakness, the main meat products containing riboflavin are kidneys and liver.

Vegetarianism and weight loss

Vegetarianism is great for people who are prone to obesity or who want to constantly be in excellent physical shape. First of all, a vegetarian diet can improve the health of the body and give it the opportunity to work in a “light mode”, since plant foods are more easily absorbed by the body.

Classic vegetarianism can be used as a diet for weight loss and will help reduce excess weight. But do not forget that giving up meat and replacing it with vegetables and fruits will lead to increased consumption of carbohydrates. A diet based on carbohydrates alone may not give good weight loss results, it is not suitable for everyone, it all depends on the body’s ability to absorb carbohydrates. But, on the other hand, vegetarianism significantly reduces the consumption of animal fats and protein, which will have a beneficial effect on weight loss.

The main mistake of those who dream of losing weight and resort to vegetarianism is that they forget the word “diet” and believe that they can eat anything. For example, vegetarians are allowed to eat some sweets, for example, kozinaki, but in pursuit of the goal of losing weight, they need to limit themselves.

Therefore, you should approach the combination of “vegetarianism and weight loss” wisely and think about your diet. In other words, you need to calculate the calorie content of certain products and create a menu based on the nutritional value of the dishes. Only in this way will the body receive useful substances, energy will be spent, and extra pounds will disappear.

Vegetarianism: how to start a new life?

When deciding to join the vegetarian “society,” keep in mind that strict vegetarianism is recommended only for adults. Vegetarianism is not recommended for young people, but lacto- or lacto-ovo vegetarianism is allowed. In general, you need to start the path to vegetarianism with its light forms. Pregnant women should discuss with their doctor possible contraindications of vegetarianism, as it can negatively affect the health of the expectant mother and child.

In order to start eating according to a vegetarian system, you should choose a warm season, since metabolism during this period is more active, and the choice of vegetables and fruits is much richer. At such a time, it is easier for the body to switch to plant foods, and getting used to a new diet will take place without much stress for the person. Also, after deciding to become a vegetarian, you should take care of additionally taking a balanced complex of vitamins.

At the very beginning, it may seem that the number of allowed dishes is very limited, but this is not so. The vegetarian food system is varied; many dishes are not only healthy, but also tasty. The main thing is a little imagination, and any familiar dish can be transformed into plant food. Soybeans, legumes, mushrooms and eggplants can be used as alternative products for meat and fish. Of course, the taste of the dishes will differ from the usual, but the use of spices and seasonings will improve the situation.

For many people, switching to a new food system is the beginning of something new, a new stage or way of life. After all, vegetarianism is not only nutrition, but also a philosophy of life.

Vegetarianism is not a specific type of diet. It would be more correct to say that this is the general name of a group of classifications.

People who for some reason are interested in vegetarianism inevitably encounter complex, at first glance, concepts that cause bewilderment and many questions. These concepts are just names of food types.

Main types of vegetarianism:

Lacto-vegetarianism
Ovo-vegetarianism
Lacto-ovo vegetarianism
Veganism
Raw food diet

Fruitarianism
Mono-eating
Mixed
Liquid nutrition

Stages of vegetarianism in more detail:

1. Lacto-vegetarianism

A large percentage of all vegetarians on the planet adhere to this type. Lacto-vegetarians exclude all animal products from their diet, except dairy. Dairy products at this stage remain as the main source of protein. Lacto-vegetarianism, like ovo-vegetarianism, are currently the most “protected” types of vegetarian diets. Opponents of vegetarian nutrition cannot prove the harm of these classifications, since dairy or egg products (in the case of ovo-vegetarianism) are not excluded, which contain all the substances and vitamins necessary for us, for example: B12, calcium, protein, omega 3...

2. Ovo-vegetarianism

A type of vegetarianism that excludes all animal products except eggs. Like lacto-vegetarians, ovo-vegetarians believe in consuming animal protein, and egg protein in particular.

Ovo-vegetarians do not perceive egg products as a killing product. The ardent argument of adherents of this type is the lack of life in a store-bought egg, that is, that it is not fertilized and does not have the ability to feel pain, therefore it cannot be slaughter food. But we should not forget that the egg and dairy industry is in any case built on the suffering of living beings. The egg is not directly the product of murder, but is based on the cruel exploitation of animals.

3. Lacto-ovo vegetarianism

A type of vegetarianism that does not exclude dairy and egg products. The easiest in terms of transition and practice. Sticking to this type of diet is much easier than any other, since you can balance your diet without much effort. It combines the two previous types. However, lacto-ovo vegetarianism is considered the most lax.

It is important to note that the ease of switching to any type of vegetarianism does not indicate the superiority of one over the other. It’s just that at this stage a certain type of nutrition is closest to your body.

4. Veganism

One of the strictest types of nutrition. People often don't understand the difference between vegans and vegetarians. The difference is that the concept of vegetarian itself is imprecise and can imply a different diet, while vegans have certain dietary rules. Veganism is the refusal of any food of animal origin. They allow absolutely none of the above, and also quite often exclude beekeeping products.

In rare cases, a person suddenly switches to veganism. This is usually preceded by lacto- or lacto-ovo vegetarianism. Veganism is most often practiced for ethical reasons. Typically, vegans refuse not only animal foods (meat, fish, eggs), but also animal products such as leather and fur. Pay close attention to labels and do not allow gelatin, rennet, albumin and some other additives.

Veganism also has health benefits. A properly balanced vegan diet is recognized as one of the ways to treat oncology, cardiovascular diseases and much more.

5. Raw food diet

Raw food diet is also a whole separate chapter. It is also called live food. The raw food diet is divided into several more strict subtypes than the main one. The raw vegetarian diet excludes all animal products from the diet, and food is never heat-treated. Drying fruits and vegetables is allowed at a temperature no higher than 40 degrees, since it is believed that at higher temperatures many microelements die, so food can no longer be considered alive.

A raw food diet is not a meager type of nutrition, as many are accustomed to believe. There are many delicious raw food recipes. You can sprout grains, eat nuts, dried fruits, even prepare soups, porridges, smoothies, and in general there is an abundance of fruits and vegetables on the shelves, you don’t have to cook anything and it’s already delicious.

A raw food diet, like veganism, is used to treat and prevent many diseases. This type of nutrition is considered the most rational for the human body.

5.1. Fruit eating, or fruitarianism

The fruit diet is probably the sweetest type of raw food diet. Fruitarians (as you might guess) eat more fruit than other fruits. In general, people on a fruit diet eat all plant fruits and greens. Sometimes nuts and seeds remain in the diet, but most often they are not classified as this type of food or are consumed in their green, juicy form. It is quite important to include fruit vegetables and greens in your meals at least in the early stages. Fruits include, for example: cucumbers, tomatoes, sweet peppers; but the roots of plants and other parts important for their life are not consumed as food at this stage.

There is an opinion, supported by various studies, that fruitarianism is a species-specific human diet. From an anatomical point of view, taking into account all the processes occurring in the body, a person can be considered a frugivore.

Marva Vagarshakovna Ohanyan, biochemist, environmental doctor, fully supports and offers this type of nutrition for practice. When studying the books of Marva Vagarshakovna, it becomes clear what the advantage of fresh fruits is over other living products.

5.2. Mono-eating

A type of raw food diet when a certain amount of one product is eaten at one meal. For example, a few tomatoes or bananas for lunch, a few pears or plums for dinner. Mono-eating is considered beneficial due to the most effective digestibility of foods in one meal. Monoeaters are confident that there cannot be a better combination of micro- and macroelements and vitamins than those that nature has already included in the product, so there is no need to add or mix anything. Several meals completely provide the body with the necessary elements, almost without polluting it with foreign substances. Minimal energy expenditure for digesting food allows self-healing processes to continue, which ensures high immunity. Raw foodists rarely get sick, and the disease process itself, if it begins, proceeds in a mild form, without consequences.

There is a large amount of educational literature about the raw food diet, which can be easily found and downloaded on the website.

One of the useful books in the study of nutrition will be Pavel Sebastianovich’s book “Why Cows are Predators.” In accessible language, the author talks about the processes occurring in the body along the entire path of food absorption by the body. Scientifically explains which foods should be eaten and why, and which ones should be avoided. The book is recommended reading.

5.3. Mixed raw food diet

A mixed raw food diet, unlike a mono-food diet, gives free rein to imagination. This type of nutrition allows you to invent new dishes from raw foods, of course! All vegetables and fruits, berries, nuts, sprouts, oils, seeds are used. People who adhere to a mixed raw food diet often surprise with their culinary skills. Raw food borscht, cakes, candies, cereals, ice cream... The Internet is full of recipes for all this goodness. The main thing at this stage is to correctly combine products.

One of the most widespread books on a competent raw food diet is “The 80/10/10 Diet” by Dr. Douglas Graham. In it, he argues and describes the healthiest way to eat.

5.4. Liquid nutrition

Liquid nutrition is most often practiced for short periods of time as fasting days or cleansing practices. During this period, the diet includes freshly squeezed juices, herbal infusions, liquid fruit or vegetable pulps, and pureed soups.

Marva Ohanyan offers cellular nutrition for practice, which is essentially liquid. This technique is called “Cleansing the body according to the Oganyan M.V. system.” Interesting information can be read here: Through this practice, the body is very effectively cleansed of toxins. Many chronic diseases recede, even asthma is an example. Such nutrition has a positive effect on health if it is practiced wisely, having studied the material in advance. But we must keep in mind that liquid nutrition is NOT taken as the main type of nutrition!

What type of vegetarian diet should I choose?

When choosing the type of food, ask yourself the question clearly and clearly: “For what?”

When you answer it, it will be easier to understand which stage is closer to you.

All types of vegetarianism have their own characteristics. Each of them, with a reasonable approach, brings great benefits in life. For practicing people, the question is always the most pressing, since the success of practice largely depends on it. Any topic must always be approached consciously and intelligently.

When we are faced with a choice, we need to clearly formulate for ourselves the reasons that prompted us to make these changes. Someone comes to vegetarianism out of despair; health forces them to give up everything and eat correctly in relation to the body. Other people refuse meat products out of pity for animals. Someone decides to just try for the sake of experience and stays on the path. Yogis adhere to the principle of Ahimsa.

Let's highlight the main reasons why people adhere to vegetarianism:

State of health.
Losing weight.
Religious views.
Ethical principles.
Ecology.
Lack of funds.
Self-knowledge.
Ahimsa.

1. State of health

It’s no longer a secret that vegetarianism in Russia is officially considered a healthy diet. In other countries, this type of nutrition is already widely used for treatment and prevention.

2. Losing weight

By mistake or not, many women and girls come to vegetarianism through an external factor. There is an opinion that by giving up animal products, there is an excellent opportunity to lose weight. In fact, severe weight loss can happen just as quickly as rapid weight gain. In any case, both of these only indicate a mistake, an unbalanced diet. With the right approach, the human body returns to its typical state, weight is normalized. There shouldn't be any big gains or drops. Watch yourself.

3. Religious views

Many religions prohibit the consumption of meat, and some prohibit eating only a certain type. For example, in the Koran (Islam) there is a ban on pork. Jews also do not eat hare, rabbit, horse meat and several other types of meat. Buddhists and Hindus are vegetarians. Each religion has its own regulations regarding food, which people strictly observe.

4. Ethical principles

Ethical principles are spreading among modern people. A conscious attitude towards the consumption of market products determines the refusal of some people from slaughter food, that which was obtained at the expense of the life of another creature. The ethical principle affects not only food, but also clothing, housing (decorative items) and much more. Thus, compassion for living beings is also the reason for vegetarianism.

5. Ecology

Have you ever wondered how animal agriculture affects the ecology of our planet? Its development creates a greenhouse effect. A large amount of waste is released into the environment, including methane and CO2, which cause heating of the atmosphere. Animal agriculture is leading us slowly but surely towards global warming. The constant reduction of forests on the planet is supported by livestock farming. Forests are uprooted to create new pastures, and pastures in turn lead to land degradation. Huge volumes of fresh water are spent on maintaining and developing the animal industry. To obtain a certain amount of finished meat product, many times more water and nutrients are required than to obtain the same amount of grain. Study the issue of ecology. These days it is very important and is becoming more and more important every day.

6. Lack of funds

Lack of livelihood is also a reason for vegetarianism. Countries with low material income, where meat food is a rare “guest” on the table, became the subject of study by Dr. Colin Campbell in the book “The China Study.” In his research, K. Campbell proves the health benefits of vegetarian nutrition and the connection between nutrition and diseases of entire countries. His work, The China Study, eventually became known as the Great China Study.

7. Self-knowledge

On the path of spiritual development, it is especially important to fully control your diet. Nutrition can be both a good help on the way and a big obstacle. Pure, light, in other words, sattvic, or blissful (one of the three gunas of nature), nutrition will maintain a clear consciousness, while passionate and ignorant nutrition can create something very viscous and hopeless from our consciousness. It is very important to eat mindfully.

8. Ahimsa

I would highlight Ahimsa as a separate reason, although it can be attributed to the points “self-knowledge” and “ethical principles” at the same time. Still, let's consider it as something separate. Ahimsa means non-violence. This is the very first principle of behavior, according to the Yoga Sutras of Patanjali, the greatest work of yoga. Ahimsa is included in the precepts of yoga - Yamu. Yama and Niyama are considered ethics, something with which it is necessary to begin the path of knowledge and something that should never be neglected.

Himsa is translated as “injustice”, “cruelty”, but the prefix “a” indicates the opposite.

The first rule, the first commandment on the path of spiritual development. It must be followed. But this does not only mean renunciation of violence; ahimsa means a person’s conscious, friendly and attentive attitude towards all living beings. Vegetarianism based on the principles of ahimsa will be the most sensible path.

About switching to another type of food

It is worth remembering that when switching to any type of nutrition different from the current one, the body will be rebuilt. A lot will change on the outside, for example: a person’s behavior, his perception of the world, volume and weight; as well as changes will occur inside - in the microflora of the digestive system. Quite often, the restructuring of the body is accompanied by internal cleansing.

The body quickly throws out the toxins accumulated earlier. This can be expressed in exacerbation of chronic diseases, nausea, headaches, colds, etc. This stage passes, and with it sometimes many health difficulties that may have accompanied the whole life. As a result, immunity increases. Of course, for an easier transition, in order to avoid a stressful situation for the body, it is recommended to choose the type of nutrition that is most similar to the current type. Thus, if you are an avid meat eater, start with lacto-ovo vegetarianism or lacto-vegetarianism, and after some time (if you think it is necessary) move on to veganism. The transition should be made gradually, giving the body the opportunity to adapt.

It is also worth studying the literature about the type you choose to avoid an imbalance of vitamins in the body.

It’s no secret that vegetarianism itself makes a big fuss among people, but scientists have long explained the benefits of this type of diet, and also told us how to properly balance the diet.

Everyone knows that vegetarians are people who refuse meat and fish due to their ethical views on the relationship between man and the environment. But few people know that there are many controversial issues within this food system. Some people allow themselves to eat eggs and milk, while others even exclude them from their diet because they are animal products. Honey, seafood, sugar sometimes cause differences of opinion.

Depending on this, vegetarianism as an ideology and philosophy of life is internally divided into many subtypes. And one of the most famous is lacto-ovo vegetarianism. If you are preparing to exclude meat from your menu, find out what it is and what features distinguish this trend.

What is it

According to the classical school, lacto-ovo vegetarianism is a nutritional system that allows the consumption of eggs and dairy products. A logical question arises: why do people who, according to their worldview, should give up food of animal origin, still allow themselves to eat them?

Argument No. 1

In order to obtain and produce them, you do not need to kill an animal or bird, as is the case with meat.

Argument No. 2

If we think of an egg as the embryo of a chick that is about to hatch, the lacto-ovo vegetarian buys and eats only those that were raised in an incubator and were not intended for future breeding of birds.

Argument No. 3

Vegans who advocate giving up dairy talk about the horrors in which animals are kept on farms. Cows must calve year-round to provide milk to humans. This exhausts their body and body, and the poor calves, unwanted by anyone, are taken to slaughter for young, fresh meat. And yet, lacto-ovo vegetarianism believes that this practice of keeping cattle does not exist everywhere.

Two other movements must be distinguished from this system: lacto-vegetarianism is eating only dairy products and refusing eggs, and ovo-vegetarianism is the exact opposite position, when eggs are included in the menu, but all dairy is excluded. These are not two subspecies of the same direction: they are completely independent with different lists of products and different menus.

Contraindications

Since among all other movements, lacto-ovo vegetarianism has the most gentle and balanced nutritional system, it has the most adherents. This is where many begin their journey into this ideology; this is an excellent starting point for moving on to all the other steps leading to veganism.

Despite all the positive aspects of this technique, you need to know that even it has a number of contraindications, which include:

serious problems with the gastrointestinal tract;
anemia;
anorexia;
hormonal imbalances;
any problems with the nervous system.

For these diseases and conditions, doctors strongly do not recommend excluding meat and fish from the diet. They contain animal protein, which the body needs to cope with these ailments.

Many people argue that eggs and milk also contain it, but this is not entirely true. If you thoroughly understand this issue, egg and milk protein, unlike meat, do not contain a full set of amino acids and are much less digestible by the intestines. So there is still a difference.

Pros and cons

This power system has certain disadvantages that you need to know about in advance. If you are planning to dive headlong into this pool, it is better to find out what awaits you there. So weigh the pros and cons.

Pros:

guaranteed weight loss: if you take a closer look at the lacto-ovo vegetarian menu, you will recognize it as a diet (the only difference is the absence of chicken breast);
the body receives the required amount of protein, so muscle relief does not suffer even among athletes;
Unlike vegans, lacto-ovo vegetarians receive much more substances that are beneficial to health and necessary for the smooth functioning of internal organs;
dishes without meat and fish, but with eggs and milk, are more varied, they are easier to find on the menu of cafes and restaurants, so you don’t have to worry about travelling, traveling, or at corporate events;
maintaining an active social life is a very impressive plus of lacto-ovo vegetarianism;
less salt is used for these dishes - as a result, swelling and slagging in the body will decrease;
intestinal motility is normalized, excess cholesterol is removed;
Positive health effects: good digestion and a strong heart;
the risk of developing diabetes and cancer is reduced.

Cons:

The main disadvantage of lacto-ovo vegetarianism was already voiced a little higher - egg and milk whites do not contain the necessary complex of amino acids, as in meat or fish;
it is less easily absorbed by the gastrointestinal tract and often causes various intestinal disorders, from diarrhea to bad breath - it is for this reason that it is not recommended to eat more than 2 eggs per day;
Iron deficiency may occur, which ultimately leads to anemia, loss of healthy appetite, hormonal imbalances and disruptions in the functioning of the nervous system;
due to a lack of vitamin B12, the condition of the skin, hair and nails may worsen;
there is a risk of overeating.

All the disadvantages can be blocked by competent menu planning, a healthy lifestyle and constant monitoring by a doctor. So, in order not to be disappointed, you just need to think through everything in advance, study the information, and consult with those who already know a lot about this matter.

Product Lists

Find out in advance the list of foods that you can eat as part of lacto-ovo vegetarianism, and which are strictly prohibited. From the first list, at your discretion, you can always remove something (for example, you can’t stand yogurt or don’t like snowballs). But there is no way to expand it on your own. Remember: this is not a simple diet. Here you can’t break down and start all over again.

Authorized products

Dairy products:

acidophilus - milk fermented with acidophilus;
ghee - a type of clarified butter;
baby formula;
yogurt;
kaymak - thick cream;
kinuski - an analogue of boiled condensed milk;
kumis - a product made from mare's milk;
kurunga - Asian sourdough;
colostrum;
milk;
whey;
ice cream;
buttermilk - low fat cream;
curdled milk;
ricotta - whey cheese;
fermented baked milk;
condensed milk;
skyr - filtered yogurt;
cream;
butter;
sour cream;
snowball;
co - hardened milk foam;
cottage cheese;
curd mass;
curd cheese;
melted butter;
chkhurpi - home-made dry smoked cheese;
Shubat is a drink made from camel milk.

Eggs from which you can learn to cook many dishes:

Benedict - a sandwich made from buns and poached eggs;
in a bag;
hard-boiled;
soft-boiled;
mandirmak - stewed vegetables drenched in egg in a frying pan;
mish-mash - Bulgarian scrambled eggs;
omelette;
Parmentier;
poached - cooked in hot water without shells;
scrambled eggs;
frittata - something between an omelette and a casserole;
shakshuka - eggs fried with tomatoes, sweet bell peppers, onions and seasonings;
Scottish.

Products of plant origin:

legumes;
mushrooms;
cereals;
porridge;
pasta;
vegetable oils;
seafood;
vegetables;
nuts;
sweets;
spices;
fruits;
dried fruits;
bakery products.

Prohibited Products

If you adhere to this system, it is prohibited:

any meat;
fish;
seafood (including caviar);
cheese (it uses rennet, which is made from veal ventricles).

An ovo-vegetarian excludes all dairy from the list of allowed foods, focusing on egg dishes. A lacto-vegetarian, accordingly, is the opposite.

What can and cannot be eaten by different movements: lacto-, ovo-, vegans. About this in our article: "".

Sample menu

For ovo-lacto-vegetarians, there is nothing difficult in creating a menu for the week, because there are a huge number of options. You just need to take one of the example ones as a guide and adjust it in connection with your taste preferences.

When creating a menu within the framework of lacto-ovo vegetarianism, follow the following rules and recommendations.

1. Every day you need to include in your diet:

3 servings of vegetables (and dishes made from them);
2 servings of fruit;
5 servings of dairy products (at the same time, drink less fresh milk - lean on fermented milk products);
2 eggs.

2. Minimize the consumption of oils and fats of animal origin. They need to be replaced:

nuts;
grain;
vegetables and fruits;
dairy products.

3. Replace meat:

wheat meat from gluten;
legumes cooked with vegetable chili;
tofu;
soy products, among which you can find steaks, cutlets, and beef stroganoff.

If done correctly, lacto-ovo vegetarianism will only promote health without any harm to the body.

Recipes

If you want to find recipes that fit into the lacto-ovo vegetarian system, there shouldn’t be any problems. There are many of them, they are quite balanced in the content of reinforced concrete products. To avoid disappointment, choose dishes that you will definitely like.

Pasta in creamy sauce

Ingredients:

300 g tagliatelle;
200 ml cream;
100 grams of walnuts;
2 cloves of garlic;
20 g butter;
1 onion;
ground black pepper;
salt, parsley.

Boil the tagliatelle pasta according to the instructions on the package.
Chop the onion and parsley.
Heat the walnuts in a frying pan for 10 minutes and chop them with a knife.
Fry garlic (whole) in oil until golden brown.
Add greens and onions to it.
Pour in cream, add nuts.
Boil the sauce until its volume is reduced by half.
Add pasta. Mix. Heat for no more than 2 minutes.

Eggplant soup

Ingredients:

500 g eggplants;
500 ml water;
1 onion;
30 ml vinegar;
2 cloves of garlic;
salt, thyme, oil.

Cut the peeled eggplants into thin slices.
Add chopped garlic, thyme, vinegar.
Fry the eggplants in oil in a frying pan until fully cooked.
In a saucepan, fry chopped onion and garlic in oil.
Add fried eggplants and water to them.
Boil. Cook for half an hour.
Beat in a blender.

If you are just planning to give up meat and fish, lacto-ovo vegetarianism is the perfect place to start. It will allow you to feel whether you can withstand such a diet, and will also minimize stress on the body when switching to a new diet.

– one of the most popular vegetarian diets. Translated from Latin, the term can be deciphered as vege - vegetation, lacto - milk and ovo - eggs. Lacto-ovo vegetarians exclude the flesh of animals, birds, fish and seafood from their diet. And as the name implies, in addition to plants, the diet includes the consumption of animal products - eggs and milk.

Lacto-ovo vegetarians can be roughly divided into two categories.

For the former, vegetarianism is a lifestyle based on compassion for animals and the refusal to eat meat for ethical reasons.
For the latter, vegetarianism is just a diet aimed at improving health. A good example is American actors, for whom this type of nutrition is one of the ways to keep themselves in shape and not lose their “marketable appearance.”

A competent transition from a “meat” diet to lacto-ovo vegetarianism.

Remember that the main thing is to create a balanced diet. Lacto-ovo vegetarians do not suffer from nutritional deficiencies - milk and eggs contain vitamin B12, omega 3 fatty acids, calcium and other microelements necessary for the body. However, there are some nuances here too. If you are going lacto-ovo vegetarian, you need to choose the right combination of foods. An unbalanced diet can lead to unpleasant health consequences.

What should be included in a vegetarian's weekly diet? Nutritionists recommend adhering to a nutritional system that includes:

Eggs. Daily norm – 1-2 eggs per day, taking into account eggs contained in food products
Fruit (three to five servings)
Vegetables and vegetable dishes (four to six servings)
Dairy products (six to eight servings): milk, cheese, cottage cheese, yogurt, sour cream
Legumes, grain products, cereals (six to twelve servings).

It is also recommended to include nuts and dried fruits in your diet. Nuts are rich in protein, zinc, magnesium, phosphorus and calcium. And dried fruits contain iron. We should not forget that when it comes to nutrition, a sense of proportion plays an important role. As with standard nutrition, too much consumption of one food product or another will not lead to anything good. For example, if you compensate for the lack of meat food by eating plenty of eggs, this can lead to a sharp increase in cholesterol in the blood. Increase the amount of fat in your diet - eat flaxseed oil, flaxseed urbechi, avocados and other fat-containing plant foods. Don't limit yourself to milk, cottage cheese, and low-fat sour cream. Due to the exclusion of meat from the diet, they will become the main suppliers of fats that are so necessary for our body. These products, even with high fat content, will not harm your health.

Optimal power system

The ethical aspect plays an important role, and most vegetarians focus on it. Animals should not suffer and die a painful death just because of a person’s desire to eat well and fill their stomach with meat. There are always alternative options. And one of them is lacto-ovo vegetarianism and other forms of kill-free nutrition.

However, the ethical element smoothly flows into the issue of health benefits. On fur farms, animals are not kept in the best conditions - for “effectiveness” they are stuffed with antibiotics and steroids, which may not have the best effect on their health. Along with meat, a person also absorbs the so-called “fear hormone” - animals are in a constant state of panic, and before death, of course, they experience far from the most positive emotions. All of the above, vegetarians believe, is unlikely to have a beneficial effect on the body.

To prove the effectiveness of a no-kill food system, there is numerous medical evidence confirming that giving up meat reduces the risk of developing cardiovascular diseases, atherosclerosis, and gastrointestinal diseases.

The third aspect is convenience. Wherever a lacto-vegetarian goes, to visit a restaurant, a cafe, he can find delicious food, the consumption of which does not contradict his worldview.

Disputes between vegans and vegetarians

Adherents of a stricter form of a vegetarian diet have a different opinion regarding the consumption of eggs and milk. Lactovegetarians drink milk, but consider eating eggs unethical. The strictest vegetarians are vegans. They believe that products of any animal origin are directly related to the exploitation of animals, so they completely exclude the consumption of eggs and milk from their diet. Some lacto-ovo vegetarians eventually become vegans, while others have a principled position on this issue. It lies in the fact that eggs do not have a formed nervous system, which means that murder, as such, does not occur. In addition, factory eggs are unfertilized and do not have an embryo.

One way or another, the decision to become a vegetarian or stick to a traditional diet is a personal choice for each person.

Vegetarianism is one of the most popular nutrition systems in the world today. With this nutritional system, meat products are excluded from the diet. There are many reasons why people choose vegetarianism. The benefits and harms of this way of eating are what are worth talking about.

Many experts still disagree about whether a vegetarian diet is harmful or beneficial for health. In order to make a decision for yourself whether to switch to this system or not, it is worth studying in detail each side of this issue.

Vegetarians themselves, of course, insist that giving up animal products does not cause any harm either to a person’s sense of self or to the general state of health and the body. But scientific research has long proven that man, by his structure, is neither a herbivorous mammal nor a predator. Scientists say that a person can only obtain the full composition of useful substances by consuming a wide variety of products, including meat.

When a person eats only plant foods and excludes meat products from his diet, it is difficult to talk about a balanced diet. The opinion of doctors in this case is that such a diet can even worsen health.

Harm

Food of animal origin contains a number of vitamins and microelements that are not found in plant foods at all. By excluding the animal component from the diet, a person deprives himself of these beneficial substances, which ultimately threatens the body with metabolic disorders.

Here are the beneficial substances we are talking about:

Such an important trace element as iron.
Its presence affects the composition of the blood. Most of this microelement is found in offal, such as liver, kidneys, and fish. Vegetarians insist that iron is also present in plant foods. But the problem is that, along with iron, plant foods contain substances that prevent the full absorption of this element. It is easier and more abundant for the body to absorb this element from food of animal origin.
Anyone who plays sports even a little knows that protein is simply indispensable for building muscle tissue.
Vegetarians insist that this element can be extracted by eating legumes. Here things are the same as with iron. Indeed, plant foods contain protein, but the human body only absorbs half of it. Unlike animal protein, which is completely absorbed.
The next important microelement is calcium.
It is extremely important for the health of the musculoskeletal system, as well as for the beauty of hair and nails. The opinion of vegetarians is that this microelement can be more than obtained from leafy vegetables. But! Current research suggests that the amount of calcium in the body of vegetarians is often greatly reduced.
Animal foods contain the important vitamin B12.
The normal functioning of the nervous system depends on the presence of this vitamin. Plant foods are not able to saturate the human body with this vitamin.

Benefit

However, this question, like any other, has a second side.

To be as objective as possible, let's talk about the benefits of a vegetarian diet:

With a vegetarian lifestyle, it is much easier to maintain a healthy weight.
This is because plant foods are quite low in calories, but at the same time they contain a lot of useful substances. By eating such food, it will be easier for you to get rid of extra pounds and maintain your weight at the proper level.
It is much easier for the intestines and stomach to work with exclusively plant-based foods.
It is easily digested, does not provoke decay processes, and the body is easily freed from the remnants of such food.
With this type of nutrition, it is much easier for the body to stay in a clean state longer.
Plant foods help remove waste and toxins from the body, making it easier for the body to fight external and internal negative factors.
A vegetarian diet helps keep sugar and cholesterol at proper levels.
Thus, the cardiovascular system remains in good condition longer. Research on this topic suggests that among vegetarians there are much fewer people who suffer from cancer or diabetes than among meat eaters.
A vegetarian diet is excellent for prolonging youth, as vegetables and fruits contain many antioxidants.
It is believed that meat eaters eat more salt than vegetarians, and excessive salt consumption is also bad for health.

There are several types of vegetarian diets. Let's look at its most popular types and look at how each of them affects the health of the body.

Lactovegetarian yours

If you are a lacto-vegetarian, you are allowed to use dairy products in your food. At the same time, lacto-vegetarians refuse certain types of rennet cheeses, gelatin, as well as products that contain additives of animal origin.

Typically, the reasons why people become adherents of lactovegetarianism are ethical and moral standards. Lacto-vegetarians thus refuse any kind of violence in their lives. This also explains the refusal of eggs, which, in principle, may contain a chicken embryo.

If we talk about the positive aspects of lacto-vegetarianism, then this method of eating keeps cholesterol in the body at the proper level. If you plan a lacto-vegetarian diet correctly, you can provide the body with sufficient quantities of useful substances. With a lacto-vegetarian diet, you have access to vitamin D, vitamin B12, calcium, and proteins that are easily digestible and contain amino acids. There are plenty of these substances in a lacto-vegetarian diet, due to the presence of dairy products in it.

That is why, by suddenly becoming a lacto-vegetarian, you will not put as much stress on your body as if you suddenly became a vegan.

The lactovegetarian diet is not as poor in composition as other stricter types of vegetarianism.

Ovo-vegetarianism

Another type of relatively democratic type of vegetarian diet is ovo-vegetarianism. In an ovo-vegetarian diet, you must avoid dairy products, but you can eat eggs.

If we talk about the reasons why people begin to adhere to an ovo-vegetarian diet, then they are either ethical in nature, or the basis of ovo-vegetarianism is individual intolerance to dairy products.

Another advantage of an ovo-vegetarian diet is that it allows you to eat a product that is beneficial to the body, such as honey.

An ovo-vegetarian diet can even be prescribed for people with poor health. The ovo-vegetarian diet is easy to eat and is good for colds and other body ailments.

Lacto-ovo-vegetarianism

Another common type of vegetarianism today is lacto-ovo vegetarianism. Logically, it is clear that this includes people who allow meat, fish, eggs and dairy products in their diet.

The reasons why people become lacto-ovo-vegetarians may also be ethical, or it may simply be a healthy eating option.

Lacto-ovo-vegetarianism is also a good soft option for transitioning to more restrictive eating methods. With such a diet, the body also has the opportunity to receive almost all the nutrients it needs.

Vegetarian diet and children

Many questions arise regarding the topic of vegetarianism and children. Every parent has the right to choose a nutritional system for their child. If you have made such a decision, then here are recommendations that will help you do this as carefully as possible for the health of the child.

You cannot immediately switch your child to strict vegetarianism, for example, veganism. Children should receive easily digestible protein. Instead of meat, add beans, seeds, eggs and dairy products to your child's diet.
To prevent children from becoming deficient in vitamin D, offer them milk that is fortified with this vitamin.
It is very important that children get enough iron. If you refuse to allow your child to eat meat, then help the child’s body absorb more of this microelement from plant foods. To do this, foods containing vitamin C must be present in the child’s diet at least once a day.
You should not feed your child whole grain bread all the time. Whole grains fill the stomach much faster and also partially interfere with the absorption of iron, zinc and copper. To avoid this, it is better to give your child whole grain products only half the time.
A child's body needs a certain amount of animal fat. It is worth considering periodically including butter or medium-fat cow's milk in your child's diet. This is the only way to get this valuable product with a vegetarian diet.