Nutritionists gave advice on the transition to Lent without harm to health

On Monday, March 15, Orthodox Christians begin Lent. Experts in the field of nutrition told RBC how to switch to lean nutrition without harm to health.

“The first thing you should pay attention to is the correspondence of the energy value, calorie content of the diet to our energy consumption. If we reduce the volume of food intake and reduce the calorie content of the diet and it is below our energy consumption, we will begin to lose weight, become exhausted, and this will be a blow to health to a large extent. If we eat a lot, then overweight will appear, then obesity and a bunch of diseases, ”said Viktor Tutelyan, chief freelance nutritionist of the Ministry of Health of Russia, scientific director of the Federal Research Center for Nutrition, Biotechnology and Security, academician of the Russian Academy of Sciences.

At the same time, the expert noted, it is important to observe the second rule - this is the correspondence of the chemical composition of the diet to the physiological needs of a person in food and biologically active substances.

“About a third of them are irreplaceable. If they are in the diet, they enter the internal environment of a person, then we are healthy. If there are few or none at all, then we get sick. In order for 177 chemical compounds to enter our body, the diet must be varied. We know that the diet of potatoes, carrots, beets, cabbage will be deficient in essential amino acids, but if we add soybeans, beans, peas, where the protein is close to animal protein, it will be possible to fill the deficit, ”explained Tutelyan.

Food deliveries spoke about the growth of the average check for orders in Lent Society

An expert in the field of dietetics, chief physician of the Tyumen hospital of the ZSMC FMBA of Russia Larisa Boyarskaya recommends not to regard the period of Lent as a diet. She noted that the lost kilograms will return immediately after the transition to a normal diet, since weight loss occurs due to muscle mass of the body, and not fat.

“The exclusion from the diet of animal protein leads to its deficiency in the body. It is necessary to include new types of products in the diet - soy, several types of vegetable oils (olive, corn, linseed, sesame), lentils, chickpeas, peas, beans, vegetable milk  - coconut, oat, soy, rice, almond. Since there are no animal proteins in the diet, which provide a satiety period of three to four hours, the number of meals will increase. For a healthy snack, you can use fruits, berries, vegetable chips (self-cooked), nuts (in the morning and not more than 30 g),” the nutritionist advises.

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According to Boyarskaya, during the fasting period it is also important to replenish the level of iron in the body. To do this, it is necessary to give priority to products such as buckwheat, lentils, brown rice, rye bread and cabbage.

“It is advisable to individually select a complex of vitamins, macro- and microelements, so consultation with your doctor is required,” she added.

The chief freelance nutritionist at RZD-Medicine, Anna Basova, notes that the post is not suitable for every person. “If there are any diseases, it is better to consult a doctor. Moreover, this occurs in the spring, and diseases of the gastrointestinal tract during this period most often become aggravated, which can become a double burden on the body. According to her, people with diseases of the digestive system cannot make up for animal protein from plant foods.

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