The most common advice for losing weight is: “Eat more vegetables!”. Like, if you replace “radish-carrot” bread, cakes and other high-calorie foods, then the waist will become aspen, and your health will improve.
And in many ways it is true. Vegetables are rich in fiber, vitamins and other substances useful for a healthy metabolism and weight loss.
But you should also use these products wisely, because not all “greens” are so safe for a figure. About what vegetables contribute to “plummet”, and the vegetable diet menu for weight loss for a week – in our material.
In order to evaluate the benefits of vegetable diet for the problem of extra kilos, it is important to understand the nature of this food group. The culinary vegetables include edible tubers and leaves of plants.
With proper nutrition, a healthy person is recommended to eat at least half a kilo of such plant foods per day.
There are many ways to cook food from vegetables. You can boil, simmer, bake, dry and marinate. So, such a diet is able to surprise with the variety of its menu and it’s not hard to starve.
Judge for yourself how rich a “grassy diet” can be: vegetables are divided into eleven groups.
- Tuberous. These include potatoes and Jerusalem artichoke.
- Bulbous. This is garlic and all kinds of onions.
- Root. In this group – beets, carrots, radishes, parsley, horseradish.
- Salad These include spinach, lettuce, sorrel.
- Legumes. These include beans, peas, beans.
- Cabbage. These are all varieties of cabbage.
- Solanaceae. These include tomatoes, peppers, blue ones.
- Gourds. This cucumber, pumpkin, zucchini.
- Spicy. Here basil, dill.
- Dessert This, for example, artichoke and asparagus.
- Cereals. The representative of this group is corn.
During the vegetable diet marathon, you can not particularly waste time at the stove, because the recipes in such diets are very simple. And in general, it is believed that for losing weight the best vegetable dish is that which is prepared from raw ingredients.
It is in this form that products have the maximum fat burning effect.
By the way, for the winter fresh vegetables can be frozen – it is storage at low temperatures that allows you to keep the maximum of the useful properties of the product.
Natural, thermally unprocessed food is rarely on the usual table in sufficient quantities. It is easier for many to have a quick snack on a fried egg or a sandwich than washing the “cucumber tomatoes” and chopping the “green” platter.
Dieting on vegetables will teach you to eat differently and will tell you how to squeeze the maximum benefit from vegetables for body shape and health. For example, you learn that vegetables need to be cut and cooked just before use.
It is better to shred larger, and cook – until half ready and in the peel.
Why is it effective to lose weight on vegetables? These herbal products regulate the bowels, promote rapid saturation, stimulate the production of gastric juice.
In this food group there are practically no representatives with a high fat content. But in the “green” are complex carbohydrates that do not linger in the body, but at the same time help to maintain a balanced menu.
For example, with the same protein diet vegetables do not harm, such as flour. And on the contrary, they will saturate with energy, which is so important during the stressful period of the diet.
A separate plus is the low calorie content of plant foods. In the table below you can see the data on the energy and nutritional value of the 27 most common products of the vegetable group.
The calculation is made on the basis of the number of calories and useful components in 100 g of the edible part in fresh form.
Table – Calories and nutritional value of fresh vegetables
|Product||Calories||Proteins, g||Fat, g||Carbohydrates, g|
|Green Onion Feathers||19 kcal||1,3||0||3.5|
|Parsley root||38 kcal||2.6||0.5||10.5|
|Green pea||73 kcal||five||0.2||12.8|
|White cabbage||27 kcal||1.8||0.1||4.7|
|Chinese cabbage||16 kcal||1.2||0.2||2.2|
|Red cabbage||27 kcal||1.9||0.2||6.7|
|Ground Cucumbers||14 kcal||0.8||0.1||2.6|
|Bulgarian pepper||27 kcal||1,3||0||5.3|
|Celery root||32 kcal||1,3||0.3||6.1|
|Corn cobs||110 kcal||3.7||1.5||23.4|
In the fight against the hated kilo girls already experienced a lot of vegetable techniques. Here and fat burning miracle soup of cabbage, and special vegetable juices, and dairy cocktails with “greens”.
Often there are variations of the fruit and vegetable diet, which is praised for the richness of vitamins and quick effect.
“Eat” excess weight on strawberries, peaches and zucchini
What menu does this method suggest? Most often it is a system of alternating vegetable, fruit and berry days. And also one day the body will receive support in the form of protein and fat from fermented milk products.
Moreover, there is almost no quantitative restrictions. The main thing is not to exceed a healthy daily calorie intake – 1500 kcal.
It is not necessary to eat only raw foods. Allowed to make casseroles, salads, smoothies, juices. Need to drink a lot.
But the diet will be without salt, sugar and butter. The table below lists the indicative menu for the week, which will help to adjust the weight on vegetables and fruits.
Table – Weekly menu for weight loss on fruits and vegetables
|Diet day||What you can eat today|
|Monday||Dishes from cabbage, cucumbers, zucchini, tomatoes and other herbal products that promote weight loss|
|Tuesday||Apples, pears, grapefruits, oranges, plums, kiwi, pineapples, peaches, pomegranates and other savory products in this category|
|Wednesday||Berries of cherry, strawberry, currant, raspberry, cranberry, etc.|
|Thursday||Liter of kefir, the fat content of which is 2.5%; 100 g low-fat cottage cheese|
|Friday||Dishes from cabbage, cucumbers, zucchini, tomatoes and other herbal products that promote weight loss|
|Saturday||Berries of cherry, strawberry, currant, raspberry, cranberry, etc.|
|Sunday||Fresh fruits from permitted vegetables and fruits in any combination|
How many do nutritionists say about the dangers of rapid weight loss, people still continue to practice such methods. When there is a chance to achieve a quick and significant “plumb”, all warnings about the imminent return of lost kilos, attacks on the immune system and the digestive organs are ignored.
So, if you believe reviews thinner, then it is worth highlighting the following types of vegetable diets, related to the rapid methods.
- Milk and vegetable diet. It is designed for a week, after which you can see a “plummet” up to four kilos. It is assumed that the daily ration will look like this: one and a half kilograms of slimming vegetables, two bread crumbs and a liter of fermented milk products at your discretion. Kefir, milk, yogurt and other milk should be chosen with a small percentage of fat. If losing weight is experiencing weakness, then it is allowed to add to the breakfast a portion of boiled oatmeal. Under the ban – salt, sugar, alcohol, spices, oil. Clean water without gas is recommended to use about two liters daily. Eat often, but in small portions.
- Fish and vegetable diet. It lasts 14 days, for which you can say goodbye to six extra pounds. This system provides for mandatory daily calorie restriction up to 1500. The whole first week you can eat only fish. You need to buy low-fat varieties like hake and pollock. It can be stewed, boiled, baked, but not fried. The next week is considered to be a smooth exit from a hard protein diet. And the first helpers here are vegetables. And you can even boiled potatoes. Following the vegetables, bread, jelly, cereals, fruit, cheese and red meat are also added to the menu. Under the ban – salt, sugar, alcohol, spices, oil. Clean water without gas is recommended to use about two liters daily. Eat often, but in small portions.
- Kefir-vegetable diet. Week of such a diet allows you to lose about three kilos. A prerequisite – per day you need to drink up to one and a half liters of yogurt, the fat content of which is one and a half percent. In addition, you can eat any low-calorie vegetables to your taste. They are recommended to bake, boil or eat raw. Butter is not used in cooking, and in salads it is replaced with lemon juice. Salt, sugar, alcohol, seasonings are prohibited as well as previous nutrition schemes. Clean gas without gas is worth about two liters daily. Eat often, but in small portions.
- Curd and vegetable diet. It lasts no more than ten days. This time is enough to go five kilos. It is well suited for summer. Your menu will be this: salads from fresh vegetables, no more than 200 g of cottage cheese of 5% fat content and low-calorie fruits. The amount of plant food is not limited. The main thing is to eat small portions and follow the rule: “Do not eat after six.” To your taste, you can combine “greens” and cottage cheese. Also per day, you can supplement the food with a teaspoon of honey and two teaspoons of vegetable oil. Banned salt, sugar, alcohol, seasonings. Clean gas without gas is worth about two liters daily.
- Buckwheat vegetable diet. In a week, you can achieve a “plumb” of up to seven kilos, depending on your initial data. Food is: steamed buckwheat and low-calorie vegetables. Croup for such a diet is usually poured with boiling water in the ratio of 1: 2 and left to “cook” for the night, wrapped in a thick towel. During the day, you can eat buckwheat with selected vegetables, as well as consume a few apples, two teaspoons of honey and drink a glass of 1% kefir. Eat fractional. After 18:00 – the refrigerator “closes”. Salt, sugar, alcohol, seasonings, oil are prohibited. Clean gas without gas is worth about two liters daily.
- Meat-vegetable diet. On this menu, you can drop to a kilo per day. Much depends on the starting weight. They say that such a vegetable diet for weight loss can bring even minus 10 kg in a week and a half. But keep in mind that such an impressive “plummet” will occur mainly due to the removal of fluid and fecal matter, so this diet should not be maintained for more than three to five days. Every day you can eat any vegetables, except potatoes. Total – kilogram. As well as a pound of lean meat or fish. Choose gentle ways of cooking, drink plenty of fluids. Salt, sugar, alcohol, seasonings, oil are prohibited. It is better to eat fractional and not to eat at least four hours before bedtime.
A gentle way to correct weight on fiber and protein
If you focus on the results of thinner, then the safest, fastest and most effective diet on vegetables is exactly where there is protein food. But do not sit on the hard express options described above.
It will be more competent to choose the most nutritious protein-vegetable diet.
For example, the following scheme of weight correction in some variations is recommended even for pregnant women. Of course, under the supervision of a doctor.
How does she work? You are allowed without restrictions there is a certain set of products. Cook any meat, any fish, vegetables, fruits, eat all sour milk, seeds, nuts and mushrooms.
And you can eat both soups, and broths, and also to combine products.
Such unloading can be arranged once a month. Duration – from four days to two weeks.
Below is a possible version of the weekly menu of the protein-vegetable weight correction system for each day.
- First breakfast. Cottage cheese.
- Second breakfast Nuts Kefir.
- Lunch Vegetable soup. Boiled chicken breast. Cabbage salad.
- Reinforcement. An Apple. Kefir.
- Dinner . Salad of cucumbers, tomatoes and cabbage. Fish eggplant casserole.
- First breakfast. Yogurt.
- Second breakfast Carrot-apple salad.
- Lunch Beef Goulash. Broth with greens. Casserole of zucchini, tomatoes, mushrooms and onions.
- Reinforcement. Kefir. Seeds.
- Dinner . Salad of cucumbers, tomatoes and cottage cheese. Vegetable stew.
- First breakfast. Pancakes from zucchini. Chicken breast.
- Second breakfast Yogurt.
- Lunch Baked fish with mushrooms, cheese and onions. Cabbage and cucumber salad. Ear.
- Reinforcement. Curd paste with dill, garlic and parsley.
- Dinner . Chicken breast. Salad of radish and cucumbers. Baked apples with cottage cheese.
- First breakfast. Cheese with nuts.
- Second breakfast Kefir. Seeds.
- Lunch Cottage cheese casserole with apples. Tomato soup. Fish cakes.
- Reinforcement. Cabbage Pancakes
- Dinner . Fish and vegetable casserole. Apple and carrot salad. Yogurt.
- First breakfast. Cottage cheese with nuts and kefir.
- Second breakfast Seeds. An Apple.
- Lunch Mushroom soup. Beef stew with broccoli. Salad of tomatoes, cucumbers and celery.
- Reinforcement. Yogurt.
- Dinner . Salad of boiled chicken breast, stewed mushrooms and tomatoes. Orange. Kefir.
- First breakfast. Yogurt with apples and plums.
- Second breakfast Nuts Tomato juice.
- Lunch Borscht. Fish cakes. Cabbage and cucumber salad.
- Reinforcement. Kefir.
- Dinner . Peppers stuffed with minced chicken and carrots with onions. An Apple.
- First breakfast. Salad of boiled fish, bell peppers and tomatoes.
- Second breakfast Baked with pear nuts.
- Lunch Soup with meatballs. Eggplant fritters with tomatoes and garlic. Carrot-apple salad.
- Reinforcement. Kefir.
- Dinner . Tomatoes stuffed with curd paste with dill, parsley and garlic. Cucumber and radish salad.
If you are thinking of trying to lose weight on plant foods, then keep in mind that the diet on vegetables is not for everyone. There are categorical medical contraindications: diseases of the digestive system, kidney problems, increased acidity.
It is better not to cut your usual diet without first consulting with the medical supervisor.