Diet Without Vegetables – All diet tips, methods, and healthy food patterns suggest that you eat vegetables every day. However, what about people who don’t like vegetables? Find out if there is a non-vegetarian diet that is still healthy.
Does it Exist and be Safe?
The vegetarian diet menu is something that some people who don’t like vegetables may be looking for. There are types of diets that don’t involve consuming a lot of vegetables, one of which is the ketogenic diet, as well as the carnivore diet.
The keto diet focuses on fat intake. The percentage of nutrients that must be met on the keto diet are:
- overweight by 55 – 60%,
- protein as much as 30 – 35%, and
- 5–10% carbohydrates.
However, the keto diet does not completely prohibit the consumption of vegetables. This diet method only limits vegetable intake.
Only a few types of vegetables can be consumed on the keto diet; here’s the list.
- Green leafy vegetables, such as spinach and lettuce.
- Cruciferous vegetables, such as cauliflower and broccoli.
- Garlic, shallots, and onions.
Meanwhile, the carnivorous diet is a diet without vegetables. This diet focuses on consuming protein and fat from animal food sources.
Similar to the keto diet, the carnivore diet is carried out to reduce carbohydrate intake to a minimum, including vegetables. People who follow this diet believe that carbohydrates cause various chronic diseases.
However, both the keto diet and the carnivore diet have risks that endanger health. What are they?
- Increase the risk of heart disease due to high intake of bad cholesterol.
- Deficiency of vitamins and minerals.
- liver problems because it needs to metabolize fat a lot.
- Kidney disease is due to the burden of metabolizing large amounts of protein.
- constipation due to a lack of fiber intake.
- Unable to focus and mood swings because the brain lacks sugar intake from carbohydrates to function optimally.
The Importance of Adding Vegetables When Dieting
The Ministry of Health recommends consuming 150 grams of vegetables or 2/3 of a plate in one serving.
Unfortunately, the results of the 2014 Individual Food Consumption Survey conducted by the Ministry of Health showed that the average Indonesian consumes only 70 grams of vegetables per day.
When compared to the recommended vegetable intake above, Indonesian people’s vegetable consumption is still said to be low.
Vegetables are very necessary for the body, especially if you are on a diet. Why is that?
1. Make long-lasting satiety
If you choose a vegetable-free diet to lose weight, this decision is not entirely correct. Vegetables are rich in fiber which keeps your stomach full longer.
In this case, fiber works by compacting the stomach contents and forming a gel that fills the stomach contents. Therefore, the feeling of fullness is more durable.
2. Low calories
In addition, types of vegetables without starch or flour have low calories. On average, one serving of vegetables without starch has calories under 50 kcal. Of course, this number is low enough that it doesn’t make your daily calorie intake soar.
Lower calorie intake than used for physical activity is the key to weight loss. So, vegetables are suitable for a low-calorie diet.
3. Help reduce overeating
It doesn’t stop there, vegetables have a low glycemic index. That is, vegetables do not make a drastic spike in blood sugar.
You need to know, a rapid spike in blood sugar is always followed by a drastic drop in blood sugar. This turns out to make you hungry quickly.
Therefore, it is possible that you may not be able to control your daily calorie intake. A no-vegetable diet is simply not the right choice for controlling your calories.
4. Maintain body metabolism
In addition to fiber, vegetables are rich in vitamins that the body needs. For example, several types of B vitamins help metabolic processes by processing food into energy that is ready to be used for physical activity.
Some types of B vitamins, namely:
- vitamin B1,
- vitamin B2,
- vitamin B3,
- vitamin B5,
- vitamin B6, and
- vitamin B12.
More specifically, vitamin B6 helps store and use energy obtained from protein and carbohydrate intake.
Vegetables rich in B vitamins that can be obtained easily, namely:
- green Vegetables,
- nuts, and
If you view the previous discussion, it can be said that a diet without vegetables is not possible to do. Avoiding vegetables only complicates weight loss programs and increases the risk of other health problems.
How to Add Vegetables to the Daily Menu
Don’t like vegetables doesn’t mean you don’t eat them forever. Slowly, you can certainly train yourself to like it. In some ways, you can add vegetables and completely leave the no-vegetable diet menu.
You also have to remember that vegetables are good for a healthy diet program so that they can increase your motivation to eat vegetables.
Here are tips so you can like vegetables that you can try.
1. Drink smoothies with mixed fruits and vegetables
One easy way to consume vegetables is to turn them into smoothies or juices. You can try mixing your favorite vegetables and fruits.
Try making juice with a ratio of fruit to vegetables first. Gradually, increase the number of vegetables you eat each day. Avoid added sugar so as not to increase your calorie intake.
2. Make an omelet filled with vegetables
Now that you’re familiar with smoothies, you can now step up to a “new challenge” by trying out the texture of real vegetables.
If you want to cook an omelet as a healthy breakfast menu for your diet, you can include several types of vegetables, such as spinach, broccoli, and cabbage. Steam or boil the vegetables cut them into small pieces, and then add them to the egg mixture.
3. Make noodles from vegetables
This idea may sound impossible, but it can be tried. You can cut vegetables like noodles, such as carrots.
Later, you will boil or steam the carrots, then add the usual noodle sauces and spices. Don’t forget to reduce added salt or high-sodium sauces.
A diet without vegetables tends to be dangerous for the health of the body. Moreover, vegetables will help the weight loss program.
The content of vegetables helps control appetite and maintain the body’s metabolism.