It doesn't have to be drastic to make a transition to a healthier diet.It is easy and rewarding to improve your health by changing to a semi-vegetarian lifestyle.A semi-vegetarian diet can reduce your risk of heart disease, diabetes, and even cancer without giving up on having the occasional hamburger.You may want to consult your doctor before making the transition to a semi-vegetarian lifestyle.
Step 1: You have to make a commitment.
Making a commitment to eat less meat is the first step to becoming a semi-vegetarian.Use the reasons you want to change to keep you motivated.Reducing your meat intake can help you live a longer life.A semi-vegetarian diet is an excellent way to lose weight.If you have ethical concerns about the way animals are treated in the meat industry, you may want to reduce your involvement.
Step 2: Take it slowly.
Making a drastic change to your diet can feel productive at first, but can often be short lived.Transitioning to a semi-vegetarian lifestyle shouldn't be a crash diet, but rather a lifestyle change that you want to be able to sustain.Give yourself short-term goals such as reducing your meat intake for ten days.You will be motivated by these shorter goals.Allow yourself to cheat occasionally.Semi-vegetarians allow themselves to have some meat from time to time.
Step 3: Decide how much meat you want to eat.
Depending on your reasoning behind making the change to a semi-vegetarian diet, the amount and types of meat you choose to include in your diet may vary.If you are making the change for health or weight reasons, you may choose to include different meats at different frequencies than if you have an ethical issue with meat production.Pick the kind of meat you want to limit or eliminate from your diet.Because of the health benefits and the differences in the seafood industry as compared to farms that produce poultry or red meat, seafood is often allowed among people that consider themselves vegetarians.It is easier to establish a diet that compensates for some of the nutrition lost through reducing your meat intake if you make a decision about what meat you are willing to eat and when.To make it easy to stick to your diet, try to establish the meat you allow early.
Step 4: Phase out different types of meat at the same time.
It can be hard to adapt to a new diet when your previous one was more about meat.To make the transition easier, phase one type of meat out at a time.Red meat should be phased out.Red meat is the least healthy form of meat, so eliminating it first can lead to a number of health benefits.You should reduce your poultry intake.Slowly reduce the amount of poultry in your diet.Reduce your fish intake.If you want to eliminate meat completely or for most of the time, you should phase seafood out as well.
Step 5: You should plan your meals.
It can be difficult to make a meatless meal at the last minute, so plan your meals ahead of time.When hunger strikes, a little planning can ensure you have tasty options.Use the recipes you find to create a grocery list.If you plan your meals ahead of time, you won't have to deal with cravings.
Step 6: You can use meat replacements in your diet.
Many of the non- meat sources at your local supermarket are designed to be used as replacements for meat as well as a source of nutrition.Some of these meat replacements are better than the real thing.A company called Beyond Meat sells food that looks and tastes like real meat but is actually made of a different type of animal.Gardein offers "fishless fish" meals that are made of vegetables but have the same taste and texture as your favorite seafoods.According to Quorn, they have all nine of the essential amino acids you need to acquire through food and previously got through meat and fish.Tofurky is one of the most famous meat replacements thanks to their holiday roasts and they also offer a full range of vegan products that mimic hamburgers, hot dogs, and even bacon.
Step 7: You can use meat replacement ingredients in your recipes.
If you don't want to buy pre-made meatless meals, you can cook them yourself.There are many things you can use instead of meat to make your meals more satisfying.Lentils are a great source of fiber.Tofu is a great source of nutrition and can provide a variety of tastes to your meal, depending on whether you purchase soft or firm tofu.Black beans are a good substitute for meat in a variety of dishes, such as burritos or chili.
Step 8: Don't eat unnecessary meat in your diet.
If you become a semi-vegetarian, you can occasionally incorporate meat into your diet, but for the most part you will want to avoid it.Increase your intake of nuts, seeds and beans.If you are willing to keep it as part of your diet, seafood may be an option as a healthier replacement for red meat.
Step 9: There is another source of zinc.
Your body gets other benefits from eating meat.You will need to find alternate sources for a number of important vitamins and minerals.Zinc helps your body heal and maintain its immune system.Men and women need different amounts of zinc.Zinc can be found in mushrooms, pumpkin seeds, and cashews.
Step 10: It's a good idea to add another source of B-12.
You will need to replace the B-12.Your body uses B-12 to make red blood cells.You may want to include seafood in your diet plan because it's a good source of B-12.Daily vitamins can help prevent B-12 deficiency.
Step 11: Another source of iron can be used.
Red meat is the primary source of iron in most diet and it is essential to your body's ability to carry oxygen in your blood.You will need an alternate source of iron as you phase out red meat.It is recommended that men and women under 50 take 8 milligrams of iron per day.Men and women need between 19 and 50 milligrams.Lentils, oatmeal, and pasta are great sources of iron.
Step 12: There is another source of Omega 3 and EPA.
It is important to keep a healthy heart and mind.They help convert sugar to energy.If fish is still a part of your diet, you won't need to worry about maintaining healthy levels because fish oil is an excellent source of all of these fatty acids.Fish oil supplements can be used to make sure you have the correct amount of these acids.chia seeds, flax seeds and walnuts are good sources of Omega 3.
Step 13: If you are hungry, ask yourself.
It is possible to not feel satisfied after eating a meal that is light on meat.Your body will need time to adjust to a new diet.There is a distinction between whether or not you want more food or if you are actually hungry.Ask yourself what you want.You may need to eat more healthy food if you are hungry.Wait a few minutes after asking yourself if you are hungry and see if the craving goes away.It will often.
Step 14: You should pay attention to your cravings.
If you find yourself craving something frequently, it could be a sign that your body isn't getting the vitamins it needs.You can find alternate sources of nutrition if you identify what you don't have.Your iron levels may be low if you are constantly craving red meat.Try adding more iron to your diet and see if you can stop craving it.You can avoid nutrition deficit cravings if you have the correct balance of vitamins on a daily basis.
Step 15: Don't get hungry.
When you haven't had a meal in a long time and you need a snack, cravings can set in.You will be less likely to suffer from sudden cravings if you eat healthy foods regularly.Don't let hunger take hold by eating healthy snacks throughout the day.Don't skip meals.It can be hard to stay on a diet when you're hungry, so try not to skip meals.
Step 16: You can take advantage of the tastes.
Umami is the fifth taste after bitter, sweet, sour and salty.It is possible to reduce meat cravings in your diet by using umami.Mushroom and tomato drying concentrates their flavors even more.You can prevent meat cravings by adding them to your meals.It is possible to curb the appeal of missing meat in your diet by drinking green tea.
Step 17: Sometimes, give in.
Sometimes you can still eat some meat on a semi-vegetarian diet.Giving yourself a treat is the best way to overcome a craving.Red meat has a number of beneficial vitamins and minerals.Maintaining a balance to your diet can be done with a little red meat.Some vegetarians consider fish and other seafood to be acceptable to their diet.Incorporating seafood could help you keep a balanced diet.