Everything Wondered About the Pesketarien Diet!

One of the most curious diets of recent years is definitely the pessary diet. Let’s get to know this diet more closely.

What is the pesketary diet?

It is a diet in which products such as milk, eggs, honey and fish and seafood are consumed in addition to plant-based foods. Red meat and white meat are not consumed.

What can / cannot be eaten in Pesketarien diet?

They do not consume bovine meat (lamb, veal ..) and poultry (chicken, turkey, quail….).

They consume fish and seafood (mussels, calamari …).

They consume milk and dairy products, products produced by animals such as eggs and honey, legumes (dry beans, chickpeas, lentils …), walnuts, hazelnuts, almonds, vegetables, fruits and grains (oats, rye …)

Is pessary diet healthy? What are the benefits?

First of all, eating fish and eggs provides a diet rich in omega 3 and phosphorus. Thus, your cardiovascular health and blood pressure (blood pressure) are protected. Since consumption of milk and dairy products provides calcium-rich nutrition, you will have a strong skeletal system. At the same time, consumption of kefir and prebiotic yogurt will help speed up the metabolism while strengthening the immune system.

Everything Wondered About the Pesketarien Diet

Since omega 3 has a protective effect against all degenerative patients, the positive effects of consuming at least 400 grams of fish per week are very high. Eating less red meat will also reduce saturated fat consumption and PAH consumption. This will also positively affect cardiovascular health and protection from colorectal cancer. Excessive consumption of legumes (vegetable proteins) will provide both a diet with high fiber content and a diet rich in potassium and phosphorus.

When a diet rich in legumes, vegetables and fruits increases the fiber content, it normalizes blood sugar and cholesterol. However, it is absolutely necessary to pay attention to the amounts. Normal blood pressure and blood sugar also prevent metabolic syndrome, as it will prevent obesity. Consuming foods such as walnuts, hazelnuts and almonds will also increase the diet rich in omega3, magnesium and zinc, and will affect the immune system positively.

Is pesketary diet suitable for everyone? who can be fed like that?

It is not suitable for developing children, pregnant women and the elderly, individuals with vitamin B 12 deficiency and iron deficiency anemia. Since red meat contains high levels of B12 and iron; It is not appropriate for individuals who experience a deficiency not to consume red meat and organ meat.

Is weight loss with Pesketarien diet?

When it is done in accordance with a sufficient and balanced diet, it will cause weight loss. When red meat and white meat are not consumed, if protein is insufficient, satiety will not be achieved. This can make individuals hungry quickly. Hunger leads to excessive carbohydrate intake. Thus, excess carbohydrates and the environment can lead to fat. When the protein, carbohydrate, fat and fiber content of meals are adjusted correctly, it provides weight loss.

A TWO-DAY SAMPLE NUTRITION MENU FOR THE PESCARARIAN DIET

1 DAY

Morning:
2 finger feta cheese (40 g)
1 egg (can be boiled or cooked in a little olive oil)
Cherry tomato, parsley, arugula
8-10 olives or 1 tablespoon peanut butter (unsweetened)
1 teaspoon of molasses or honey
1-2 slices of 100% whole wheat flour bread (25-50 g)

Noon:
1 bowl of lentil soup
6-7 tablespoons dill broad bean meal
1 bowl of turmeric yogurt (200 g)

Snack:
Half a pomegranate
10 almonds

Evening:
150 gr grilled yellow wings
arugula salad
1 medium potato (150 g) with garlic and rosemary baked

Snack:
1 cup of kefir (200 cc)
2 kiwi

2 DAYS

Morning:
200 cc of milk
4 tablespoons of oatmeal
1 tablespoon of chia seeds
1/3 avocado
1 slice of pineapple
Cinnamon

Noon:
1 bowl of pumpkin soup
6 tablespoons of lentil bulgur pilaf
1 bowl of Jerusalem artichoke (200 g)

Snack:
1/3 quince
1 cup ginger linden tea

Evening:
1 bowl of tarhana soup
7-8 tablespoons chickpea meal
Red Carrot-Parsley Salad
300 cc buttermilk

Snack:
2 whole walnuts
2 tangerines