Pescetarianism is a neologism from the two words “fish” (pesce) and “eating vegetables” (vegetarian). Total-pescetarian diet. Initially, fashion was launched in Hollywood, and it was done not by stars, but by star nutritionists. The first mention can be dated to January 2017 on the Oprah show. Then the diet worked as an information bomb. There were multiple trainings, guides, nutritionists and paid consultants.
What is pescetarianism?
This is a special eating behavior that excludes meat from the diet of warm-blooded animals, which include all mammals and birds. That is, the usual chicken breast, beef, pork, etc. – under a strict ban, without exceptions. Various types of fish and shellfish are allowed for food. This serves as an excellent source of protein, and at the same time saves followers of the diet from the classic problems of vegetarians.Separately, we note that the pescetarian diet does not lack b-group vitamins or lack of protein
Benefits of fish:
- can be consumed at any time of the day, without fear of getting better;
- a high percentage of high-quality protein that quickly and permanently saturates, and actively forms muscles instead of fat;
- ideal for fasting days;
- in the composition of fat, which consists of polyunsaturated fatty acids (omega 3, omega 6), useful for female beauty, improve metabolism and help lose weight.
Pescetarian Grocery List
Pescetarians don’t eat land animals or birds (beef, pork, chicken, or other poultry). But they eat fish (salmon, tuna, trout, sea bass, sardines, as well as fish ROE, shellfish such as shrimp, lobster, crab, scallops, mussels, squid, octopus, oysters).
- Herbal product
Fruits, cereals, vegetables, beans, nuts, seeds, soy products. For some pescetarians, vegetable and dairy products are suitable as 90% of their meal plan.
- Eggs and dairy products
These are products of animal origin and it is a personal choice of everyone to use them or not. Vegetarians can eat milk, yogurt, cheese, eggs, butter, kefir, and ice cream.
- Carbohydrates for pescetarians
Various vegetables and grains, but in addition to them, carbohydrates are found in bread, whole-grain pasta, potatoes and sweet potatoes, hummus and chickpeas.
Pescetarian meal plan
Immediately after waking up, you should drink a glass of mineral water without gas for the entire period of dieting. After half an hour, you need to have Breakfast.
Breakfast: a Cup of unsweetened green tea, an Apple.
Lunch: 250 g of low-fat fish in any preparation, or seafood-boiled shrimp, mussels or squid, lettuce or vegetables without oil, seasoned with lemon juice.
Dinner: exactly the same as lunch. To broaden your eating routine for lunch and supper, interchange fish and seafood.
Before going to bed, drink a cup of herbal tea for weight loss.
Pescetarian Meals Ideas
Baked Mackerel With Orange
100 grams – 102.38 kcal
- Mackerel carcass
- Salt and spices
- To taste, add salt and spices.
- Cut the orange into slices and put it on the fish.
- Wrap the mackerel in foil and place in a preheated 190 degree oven for 40 minutes.
- Then open the foil and brown the fish for 5 minutes.
Now let’s talk a little about the possible risks of switching to pescetarianism.
Despite the fact that fish and shellfish are excellent sources of protein and healthy fats, abuse of them can lead to the appearance of pollutants and excess mercury in the body.
Depending on the fishing waters, some of the pollutants may include polychlorinated biphenyls, 1,4-Dioxane, and perfluorooxansulfonic acid – all three substances are incredibly toxic and extremely dangerous to the body.
In addition, the exclusion of meat and offal from the diet threatens to reduce the level of iron in the blood. It can only be compensated for by daily inclusion of spinach and other iron-containing plant products in the diet.