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vegetariana, abbiamo diversi consigli per te.Il menù settimanale della dieta proteica vegetariana prevede, com’è ovvio, l’esclusione di carne e pesce, ma permette l’assunzione di cibi quali latte, uova, tofu, legumi e cereali.Per seguire una dieta vegetariana dimagrante ogni giorno è necessario, comunque, conoscere pro e contro di questo tipo di alimentazione. La spinta più importante a seguire un’alimentazione vegetariana è il rispetto per la vita in ogni sua forma e per questo si rinuncia a mettere nel piatto cibi che prima erano vivi, come animali e pesci. Comprenderai bene che a questo punto ci arrivi solo dopo un cammino di crescita interiore.Ma puoi seguire anche una dieta vegetariana perché non vuoi mangiare tanta carne: in quel caso è bene sapere che stravolgere da un giorno all’altro le proprie abitudini alimentari non è una passeggiata.Vediamo insieme, allora, come seguire correttamente una dieta proteica vegetariana, quali sono i pro e i contro di questo tipo di alimentazione e diamo uno sguardo anche a uno schema di dieta vegetariana con un menù di esempio.I pro della dieta proteica vegetarianaLa dieta vegetariana costituisce un regime alimentare ricchissimo di antiossidanti, vitamine (C, betacarotene), acido folico, potassio e fibra alimentare.Attenzione però alle alte percentuali di fruttosio (zucchero) contenute nella frutta. Meglio sostituirla con la verdura.Fai attenzione ai contro di questo tipo di dieta La dieta vegetariana non è propriamente una dieta \"sana\". Ammettendo infatti il consumo di due alimenti di origine animale con il più alto contenuto di colesterolo e grassi saturi, ovvero le uova e formaggi, potrebbe risultare ricca di grassi animali.Non abbuffarti quindi di questi alimenti. Delle uova prediligi l'albume. Mangia al massimo un tuorlo al giorno, ma solo per un periodo limitato: ovvero due/tre settimane di dieta.Per quanto riguarda i formaggi, scegli quelli leggeri, come la ricotta e bevi latte scremato. Segui questa dieta al massimo per tre settimane. Come tutte le diete proteiche, il tuo organismo andrebbe poi incontro ad alterazioni metaboliche che potrebbero risultare dannose per la salute.Cos'altro c'è da sapere sulla dieta proteica vegetariana? Durante la dieta vegetariana, assumi degli integratori. Quelli indispensabili sono: il ferro, la vitamina B12 e gli aminoacidi essenziali per aumentare il valore biologico delle proteine.Gli alimenti altamente proteici tra cui scegliere sono: il seitan, tofu, soia, uova, proteine della soia in polvere, latte di soia, yogurt di soia, formaggi light. Legumi.Esempio di menu di dieta iperproteica vegetarianaColazione: Un frullato di mela, banana e latte di soia oppure dei biscotti d'avena con un bicchiere di latte di soiaSpuntino: Insalata mista, ad esempio con arancia tagliata a cubetti, carote, pomodorini e 50 grammi di cubetti tofu. Condire con un cucchiaino di olio, sale e, se piace, aceto balsamico. Pranzo: 80 grammi di farro (o riso integrale) bollito con 40 grammi di ceci (oppure fagioli o lenticchie). Un'insalatona di pomodori, carote e zucchine. 30 grammi di pane integrale.Merenda: 40 grammi di mandorle crude, anacardi o noci. Un bicchiere di latte di soia.Cena: Due hamburger di soia o due hamburger di farro e broccoli. Oppure un altro alimento proteico (seitan, tofu, uova...) accompagnati con insalata verde abbinata a 30 grammi di noci o pinoli, rucola, pomodori secchi, qualche oliva, carote e zucchine a julienne. Condite con poco olio, sale e aceto balsamico. 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itemtype="https://schema.org/ListItem" class="css-huh8md e3morl61"><a data-theme-key="base-link" itemprop="item" href="/it/benessere-salute/diete/a117849/dieta-proteica-vegetariana-menu-esempio/" data-vars-ga-ux-element="Breadcrumbs" data-vars-ga-call-to-action="Dieta del vegetariano per dimagrire, ecco un esempio di menù settimanale" data-vars-ga-outbound-link="https://www.cosmopolitan.com/it/benessere-salute/diete/a117849/dieta-proteica-vegetariana-menu-esempio/" class="e3morl60 css-10e6ywj e1c1bym14"><span itemprop="name">Dieta del vegetariano per dimagrire, ecco un esempio di menù settimanale</span></a><meta itemprop="position" content="3"/></li></ol></nav><h1 class="css-sk65c1 e1f1sunr8"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span>Dieta del vegetariano per dimagrire, ecco un esempio di menù settimanale<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-9px2wo e1f1sunr6"><p>Scopri la dieta proteica ma vegetariana che ti aiuterà a perdere peso senza troppe rinunce</p></div><div class="css-1eiuzy5 e1f1sunr5"><address class="css-1eccf9o e1v8cotw2"><span data-theme-key="by-line-name" class="css-1rx1rq8 e1v8cotw1">By Paola Gervasio</span><time class="css-v64wyv e1f1sunr4">Pubblicato: 15/06/2017</time></address></div><div class="no-print css-wkpw2c e1f1sunr11"><div data-journey-blur="true" class="content-header-actions css-18jz25a e1f1sunr10"></div></div></div></div></header><div data-journey-hide="true" class="css-k008qs et2g3wt0"><div class="standard-container content-container article-container css-1q1kaac et2g3wt3"><div data-journey-body="standard-article" class="article-body-content article-body standard-body-content css-138kbxz et2g3wt6"><p data-journey-content="true" data-node-id="0" class="css-auya5i emevuu60">Se cerchi una <strong>dieta proteica vegetariana</strong>, abbiamo diversi consigli per te.</p><p data-journey-content="true" data-node-id="1" class="css-auya5i emevuu60">Il <strong>menù settimanale della dieta proteica vegetariana</strong> prevede, com’è ovvio, l’esclusione di carne e pesce, ma permette l’assunzione di cibi quali latte, uova, tofu, legumi e cereali.</p><p data-journey-content="true" data-node-id="2" class="css-auya5i emevuu60">Per seguire una <strong>dieta vegetariana dimagrante ogni giorno</strong> è necessario, comunque, <a href="https://www.cosmopolitan.com/it/benessere-salute/diete/g111017/dieta-vegetariana-carenze/" target="_blank" data-vars-ga-outbound-link="https://www.cosmopolitan.com/it/benessere-salute/diete/g111017/dieta-vegetariana-carenze/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="conoscere pro e contro di questo tipo di alimentazione" class="body-link css-egnagj emevuu60">conoscere pro e contro di questo tipo di alimentazione</a>. </p><section data-embed="watch-next" data-lazy-id="P0-5" data-node-id="3" class="embed"></section><p data-journey-content="true" data-node-id="4" class="css-auya5i emevuu60">La spinta più importante a seguire un’alimentazione vegetariana è il<strong> rispetto per la vita in ogni sua forma</strong> e per questo si rinuncia a mettere nel piatto cibi che prima erano vivi, come animali e pesci. Comprenderai bene che a questo punto ci arrivi solo dopo un cammino di crescita interiore.</p><p data-journey-content="true" data-node-id="5" class="css-auya5i emevuu60">Ma puoi seguire anche una dieta vegetariana perché non vuoi mangiare tanta carne: in quel caso è bene sapere che <a href="https://www.cosmopolitan.com/it/benessere-salute/diete/a118671/da-carnivoro-a-vegano-cosa-succede-al-corpo/" target="_blank" data-vars-ga-outbound-link="https://www.cosmopolitan.com/it/benessere-salute/diete/a118671/da-carnivoro-a-vegano-cosa-succede-al-corpo/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="stravolgere da un giorno all’altro le proprie abitudini alimentari" class="body-link css-egnagj emevuu60">stravolgere da un giorno all’altro le proprie abitudini alimentari</a> non è una passeggiata.</p><p data-journey-content="true" data-node-id="6" class="css-auya5i emevuu60">Vediamo insieme, allora, come seguire correttamente una dieta proteica vegetariana, quali sono i pro e i contro di questo tipo di alimentazione e diamo uno sguardo anche a uno <strong>schema di dieta vegetariana</strong> con un menù di esempio.</p><p data-node-id="7" class="css-auya5i emevuu60"></p><h2 data-node-id="8" class="body-h3 css-15clsms emevuu60">I pro della dieta proteica vegetariana</h2><p data-journey-content="true" data-node-id="9" class="css-auya5i emevuu60">La dieta vegetariana costituisce un regime alimentare ricchissimo di <strong>antiossidanti</strong>, <strong>vitamine </strong>(C, betacarotene), <strong>acido folico</strong>, <strong>potassio </strong>e<strong> fibra alimentare</strong>.</p><p data-journey-content="true" data-node-id="10" class="css-auya5i emevuu60">Attenzione però alle alte percentuali di fruttosio (zucchero) contenute nella frutta. Meglio sostituirla con la verdura.</p><p data-node-id="11" class="css-auya5i emevuu60"></p><h2 data-node-id="12" class="body-h3 css-15clsms emevuu60">Fai attenzione ai contro di questo tipo di dieta </h2><p data-journey-content="true" data-node-id="13" class="css-auya5i emevuu60">La dieta vegetariana non è propriamente una dieta "sana". Ammettendo infatti il consumo di due alimenti di origine animale con il più alto contenuto di <strong data-verified="redactor" data-redactor-tag="strong">colesterolo</strong> e <strong data-verified="redactor" data-redactor-tag="strong">grassi saturi</strong>, ovvero le uova e formaggi, potrebbe risultare ricca di grassi animali.</p><p data-journey-content="true" data-node-id="14" class="css-auya5i emevuu60">Non abbuffarti quindi di questi alimenti. Delle uova prediligi l'<strong data-verified="redactor" data-redactor-tag="strong">albume</strong>. Mangia al massimo un tuorlo al giorno, ma solo per un periodo limitato: ovvero due/tre settimane di dieta.</p><p data-journey-content="true" data-node-id="15" class="css-auya5i emevuu60">Per quanto riguarda i formaggi, scegli quelli leggeri, come la ricotta e bevi latte scremato. </p><p data-journey-content="true" data-node-id="16" class="css-auya5i emevuu60"><strong data-verified="redactor" data-redactor-tag="strong">Segui questa dieta al massimo per tre settimane</strong>. Come tutte le diete proteiche, il tuo organismo andrebbe poi incontro ad alterazioni metaboliche che potrebbero risultare dannose per la salute.</p><p data-node-id="17" class="css-auya5i emevuu60"></p><h2 data-node-id="18" class="body-h3 css-15clsms emevuu60">Cos'altro c'è da sapere sulla dieta proteica vegetariana? </h2><p data-journey-content="true" data-node-id="19" class="css-auya5i emevuu60">Durante la dieta vegetariana, assumi degli integratori. Quelli indispensabili sono: il ferro, la vitamina B12 e gli aminoacidi essenziali per aumentare il valore biologico delle proteine.</p><p data-journey-content="true" data-node-id="20" class="css-auya5i emevuu60">Gli alimenti altamente proteici tra cui scegliere sono: il <strong data-verified="redactor" data-redactor-tag="strong">seitan</strong>, <strong data-verified="redactor" data-redactor-tag="strong">tofu</strong>, <strong data-verified="redactor" data-redactor-tag="strong">soia</strong>, <strong data-verified="redactor" data-redactor-tag="strong">uova</strong>, <strong data-verified="redactor" data-redactor-tag="strong">proteine della soia in polvere</strong>, <strong data-verified="redactor" data-redactor-tag="strong">latte di soia</strong>, <strong data-verified="redactor" data-redactor-tag="strong">yogurt di soia</strong>, <strong data-verified="redactor" data-redactor-tag="strong">formaggi light</strong>. <strong data-verified="redactor" data-redactor-tag="strong">Legumi</strong>.<br/><br/></p><section data-embed="body-image" data-lazy-id="P0-6" data-node-id="21" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><div class="css-p7qblm e1mlxuuw0"><img alt="dieta vegetariana per dimagrire 10 kg" title="Dieta vegetariana per dimagrire 10 kg" loading="lazy" width="2121" height="1414" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/cit.h-cdn.co/assets/17/24/1497367581-dieta-vegetariana.jpg?resize=640:* 640w, https://hips.hearstapps.com/cit.h-cdn.co/assets/17/24/1497367581-dieta-vegetariana.jpg?resize=768:* 980w, https://hips.hearstapps.com/cit.h-cdn.co/assets/17/24/1497367581-dieta-vegetariana.jpg?resize=980:* 1120w" src="https://hips.hearstapps.com/cit.h-cdn.co/assets/17/24/1497367581-dieta-vegetariana.jpg?resize=980:*" class="css-0 e1g79fud0"/><a target="_blank" rel="noopener" data-theme-key="base-link" href="//pinterest.com/pin/create/button/?url=https://www.cosmopolitan.com/it/benessere-salute/diete/a117849/dieta-proteica-vegetariana-menu-esempio/&description=- CosmopolitanIT&media=https://hips.hearstapps.com/cit.h-cdn.co/assets/17/24/1497367581-dieta-vegetariana.jpg?resize=1600:*" class="pinterest css-on9hn5 e1c1bym14"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/social/pinterest.e8cf655.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="auto" width="auto" alt="pinterest" class="css-4lml0h e1mlxuuw1"/></a></div><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span class="css-md1riv e1geg53v1">Getty Images</span></figcaption><div data-element="caption" class="css-9d6rbg e1fodxfw1">Una insalata proteica? È a base di lattughino, germogli di soia e seitan</div></div></div></div></section> <p data-node-id="23" class="css-auya5i emevuu60"></p><h2 data-node-id="24" class="body-h3 css-15clsms emevuu60">Esempio di menu di dieta iperproteica vegetariana</h2><ul data-node-id="25" class="css-9b1pbo emevuu60"><li><strong data-verified="redactor" data-redactor-tag="strong">Colazione: </strong>Un frullato di <strong data-verified="redactor" data-redactor-tag="strong">mela</strong>, <strong data-verified="redactor" data-redactor-tag="strong">banana</strong> e <strong data-verified="redactor" data-redactor-tag="strong">latte di soia </strong>oppure dei<strong data-verified="redactor" data-redactor-tag="strong"> biscotti d'avena </strong>con un <strong data-verified="redactor" data-redactor-tag="strong">bicchiere di latte di soia</strong></li><li><strong data-verified="redactor" data-redactor-tag="strong">Spuntino:</strong> Insalata mista, ad esempio con <strong data-verified="redactor" data-redactor-tag="strong">arancia</strong> tagliata a cubetti, carote, pomodorini e 50 grammi di cubetti <strong data-verified="redactor" data-redactor-tag="strong">tofu</strong>. Condire con un cucchiaino di olio, sale e, se piace, aceto balsamico. </li><li><strong data-verified="redactor" data-redactor-tag="strong">Pranzo:</strong> 80 grammi di farro (o riso integrale) bollito con 40 grammi di ceci (oppure fagioli o lenticchie). Un'insalatona di pomodori, carote e zucchine. 30 grammi di pane integrale.</li><li><strong data-verified="redactor" data-redactor-tag="strong">Merenda:</strong> 40 grammi di mandorle crude, anacardi o noci. Un bicchiere di<strong data-verified="redactor" data-redactor-tag="strong"> latte di soia</strong>.</li><li><strong data-verified="redactor" data-redactor-tag="strong">Cena:</strong> Due hamburger di soia o due hamburger di farro e broccoli. Oppure un altro alimento proteico (seitan, tofu, uova...) accompagnati con insalata verde abbinata a 30 grammi di noci o <strong data-verified="redactor" data-redactor-tag="strong">pinoli</strong>, rucola, pomodori secchi, qualche oliva, carote e <strong data-verified="redactor" data-redactor-tag="strong">zucchine</strong> a julienne. 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