If your numerous attempts to lose weight did not lead to anything, then you should pay attention to vegetable diet for weight loss. One of the most important advantages of such diets is that you will feel full longer, and the tendency to overeat will gradually disappear.
The benefits of vegetables
Vegetables often remain underestimated components during cooking. They also pay little attention to the preparation of nutrition systems and a wide variety of diets. But vegetables are the most important component contributing to the improvement of the work not only of internal organs, but also of the whole organism.
Vegetables contain important nutrients, contribute to the absorption of vitamins and minerals. Unlike meat products, they have a significantly lower protein content, but in return a person receives a large amount of fiber, pectin substances and other important components. Also, vegetables contain a small amount of carbohydrates.
In vegetables, there are substances that have a beneficial effect on the cardiovascular system and peripherals. They have an antioxidant effect and cleanse the body of toxins and toxins. According to some reports, about 500 grams of vegetables should be present daily in an adult's diet.
Diets
Vegetable diets for weight loss differ from the usual ones in that high saturation with this particular type of food makes the dish more satisfying and healthy. Due to this, a person is saturated with a smaller portion of food, and the calorie content of his diet decreases.
There is a huge variety of such diets and nutrition systems, but some are worth paying attention to, as they will not only help to quickly lose weight, but also turn out to be filled with great-tasting culinary dishes.
Milk and Vegetable Diet
For weight loss, you can use this particular diet only if you have no problems digesting lactose. Lactose is called milk sugar, which is found even in pasteurized and ultra-pasteurized milk.
But if, despite this, you decide to use this diet, having problems with the digestion of milk, then you can purchase an enzyme called lactase in specialized stores. He will just take on all the work of digesting lactose.
For this diet you will need:
- Milk - 1 liter.
- Cottage cheese with a fat content of 0% -1.8% - 200 grams.
- Coffee, tea, compote - without sugar in any quantities.
- Coarse Bread - 200 grams.
- Turnip, potatoes - 200 grams.
- Fruits, berries - 300 grams.
- Butter - no more than 30 grams.
With this diet, your daily diet will be approximately 1000 kilocalories. It is not recommended to fry potatoes and turnips, it is better to boil them or steam, then more nutrients will remain in the product.
Cooking recommendations:
- For better assimilation of dishes, mix, for example, 100 grams of cottage cheese with 50-100 ml of milk, this will quickly absorb the cottage cheese, as it will be soaked and the stomach will be able to digest it faster.
- If you decide to cook potatoes, then after cooking, remove it, use a blender to mashed it and add a small amount of milk and 15 grams of butter. In this case, you will get a very tasty and hearty dish.
- You can safely add berries to the cottage cheese for a variety of taste sensations.
Do not forget that in this diet absolutely no additional sugar and salt are used, as they will provoke changes in the composition of the body. Salt helps retain excess fluid, and sugar enhances appetite.
The diet is effective because it contains low amounts of proteins, fats and carbohydrates. On average, a person receives about 2,000 kilocalories per day, and with this diet you will receive half the amount. For a week, weight loss will be approximately 3-5 kilograms. After this, it is necessary to increase the calorie intake to 1,500 kilocalories and remain in this diet.
Similar diets for effectiveness
You can use a kefir-vegetable diet for weight loss in the same way as a milk-vegetable diet, since they are very similar in effectiveness. But if you are ready for a more sophisticated power system, then follow the points below.
For this diet you will need:
- 1 liter of kefir fat content of 1%.
- A mixture of any vegetables, but not more than 2 kilograms.
The essence of the diet is as follows - you drink 200 ml of kefir, after an hour, eat 200 grams of boiled or steamed vegetables. Then, after an hour, again drink 200 ml of kefir, and so the cycle repeats until all components are complete. This usually takes about 10 hours, that is, you will receive important trace elements throughout the day.
Such a diet is not recommended for more than one week, since protein fibers are important for the stomach, which are found in large quantities in meat, but it is not present in this diet. After 7 days, you should smoothly return to your normal diet, but with a smaller portion size.
A fruit and vegetable diet for weight loss has good effectiveness. Her menu is more diverse than in the previous version, and includes any fruits and vegetables, except for potatoes, mangoes and bananas. The limitations are due to the fact that these fruits and vegetables contain a large amount of starch, which is very high in calories and, when processed in the gastrointestinal tract, turns into glucose.
Judging by the reviews, the fruit and vegetable diet for weight loss is very easily tolerated, since the amount of allowed food is not limited. In some cases, it is still recommended to limit the weight of the food to one and a half kilograms, since a large volume of such food can interfere with the proper functioning of the stomach.
Approximate ration for one day:
- 200 grams of grapes;
- 200 grams of pomegranate;
- 100 grams of cucumbers;
- 300 grams of cabbage;
- 200 grams of carrots;
- 200 grams of apples.
You can take all of the above in any sequence and in any combination. This fruit and vegetable diet for weight loss is good because almost everything you can eat does not need heat treatment. It is recommended to adhere to a similar diet for up to one week, then add protein products so that the body does not malfunction.
Soups while dieting
Soups are a great option to create a more varied diet. They are even less caloric, but saturate better due to the large volume of the portion.
Diet for weight loss on vegetable soup will help to lose weight even faster than previous options.
The advantages of this diet:
- Variety of diet.
- Satiety.
- Improving the condition of the body due to fluid.
- Fast cooking.
Basically, this diet is suitable for those who do not want to count calories, acquire fat burners and do fitness.
In order not to spend a lot of time preparing soup every day, it is recommended to prepare the vegetable broth a few days in advance. To do this, add to the boiling water, in the amount of 5-7 liters, the peel from two large clean potatoes. The whole potato is not used in the recipe, since it is not suitable for weight loss. It can be prepared for other family members.
Also in boiling water add about 10 medium carrots, 300 grams of turnip, half the celery root and a little coriander for taste. All vegetables should be finely chopped and the broth cooked for at least two hours. Then cool it and strain it with a fine colander or gauze. Now you can use this broth for making soups for 3-4 days.
Using various components, you can get soups of various tastes, and your vegetable diet for weight loss will not bother with its monotony.
Slimming Cabbage Soup Recipe
This recipe is notable for its simplicity and cheapness. Cabbage is cooked very quickly, and even costs less than potatoes. In addition, cabbage contains many vitamins, minerals and fiber that are beneficial to human health. Fiber is useful for the gastrointestinal tract, as it improves digestion due to the fibers contained in it and helps to eliminate toxins.
The calorie content of the resulting dish is approximately 50 kilocalories, so you should not be afraid that a large amount of soup eaten can affect your weight.
List of ingredients for making soup:
- White cabbage - 500 grams.
- Carrots - 5 pcs.
- Bell pepper - 1 pc.
- String beans (fresh or frozen) - 250 grams.
- Tomatoes - 4 pcs.
Stages of cooking:
- All that is on the list, except for tomatoes, should be thoroughly washed, processed and finely chopped.
- Take about two liters of the previously prepared broth, which was described above, and add the chopped vegetables there.
- Bring the mixture to a boil and cook for about half an hour.
- As soon as half an hour comes to an end, you need to add finely chopped tomatoes and leave to cook together for about another ten minutes.
- Let the soup brew for about 20 minutes.
If you wish, you can salt the soup a little, but then you need to be prepared for excess water to linger in the body, since salt “binds” the water and prevents it from leaving the body quickly. It is recommended to adhere to this diet for no more than a week.
When using this soup in your diet, you will begin a quick process of losing weight. The recipe for a vegetable diet contains a small amount of calories, so during the week weight loss can be up to ten kilograms.
The presence of protein during the diet
When observing any diets, it is extremely important to remember the need for protein in the diet, as it is the most valuable nutrient for the body. If we compare diets containing protein sources and protein-free, it is much more correct to choose the first option. Next on the list will be a protein-vegetable diet for weight loss, the menu of which is preferable for you if you are first trying to follow a diet or exercise.
Necessary components for a week:
- 8 chicken eggs of category C0;
- 400 grams of chicken;
- 300 grams of white or red fish;
- 400 grams of cottage cheese with a fat content of 1.8% or less;
- vegetables in any form and in any quantity, except for potatoes.
Diet recommendations:
- 1 day - you need to eat 1 boiled egg in the morning. For lunch, you can cook a light soup of cabbage, celery and bell pepper and eat in any quantity. For dinner, you need to cook 100 grams of chicken, and you can eat it with stewed vegetables.
- 2 day - for breakfast you need to eat 100 grams of cottage cheese, for lunch any amount of cooked vegetables, and for dinner 2 boiled eggs.
- 3 day - in the morning you will need to eat 100 grams of fish, lunch with vegetable soup, and in the evening 100 grams of chicken.
- 4 day - breakfast should be served with a portion of vegetable soup, at lunchtime 100 grams of low-fat cottage cheese, for dinner 1 boiled egg.
- Day 5 - in the morning you need to eat 100 grams of fish, 2 boiled eggs for lunch, and vegetable soup for dinner.
- Day 6 - use 100 grams of chicken in the morning with any number of cooked vegetables, 1 egg for lunch, 100 grams of low-fat cottage cheese for dinner.
- 7 day - for breakfast you can eat any number of vegetables and 100 grams of fish, for lunch vegetables and an egg, and for dinner 100 grams of low-fat cottage cheese.
This protein-vegetable diet for weight loss is universal in the sense that you can change the order of meals indicated for one day. Its peculiarity is that at the beginning of the diet a greater protein deficiency is made than at the end. This was done in order to gradually return to a diet more acceptable for the body.
Using this diet, you can lose about 2-3 kg in one week. For more obvious results, the cycle can be repeated 2-3 times.
Fruit during the diet
Fruit and vegetable diets for weight loss are good because they help to diversify the diet with various combinations of vegetables and fruits. Many losing weight know how difficult it is to have a diet without sweets, and in this type of diet, fruits cope with this problem.
They can be consumed in unlimited quantities, like vegetables, but it is worth considering that many fruits contain various types of sugars that can lead to fermentation in the intestines, so you should eat the amount of fruit that does not lead to a feeling of heaviness in the stomach, bloating, heartburn and flatulence .
An approximate diet of this diet for one day:
- For breakfast - fresh cabbage salad with cucumber.
- Lunch - a mixture of cucumber, bell pepper and tomato.
- Snack - 2 apples or pear.
- Dinner - a salad of tomatoes and cucumbers. Apple and grape.
You can also use the diet, consuming only vegetables on one day and only fruits on the other, then the menu for this diet on the first day will look something like this:
- Breakfast - a salad of cabbage, cucumber and corn.
- Lunch - tomato, bell pepper and cabbage salad.
- Snack - medium carrots.
- Dinner - cabbage and cucumber salad, tomato, bell pepper.
On a fruit day, the menu will be something like this:
- Breakfast - an orange and an apple.
- Lunch - watermelon, 100 grams of cherries and pears.
- Dinner - melon, peach and a few pineapple slices.
If you do not like any fruits or vegetables, then you can safely replace them with others, this is an important feature of the fruit and vegetable diet for weight loss. Reviews say that with its help, weight loss occurs by about 5 kg in one week, and the ability to change products eliminates the occurrence of psychological discomfort.
Pros of vegetable diets
As previously mentioned, the advantages of these diets are the speed of preparation, the ability to mix a variety of foods and high efficiency. Menus of vegetable diets for weight loss or the like are always distinguished by their simplicity and cheapness.
In order to purchase products for one week of diet, you need about a thousand rubles. It turns out that losing weight with these diets is not only tasty and healthy, but also economical. This is evidenced by many reviews of vegetable diets for weight loss. The results of these food systems are weight loss of 2 to 10 kg in just a week. Therefore, it is worth paying attention to these diets, if it is extremely important for you to quickly lose weight.
How is weight lost?
Many do not quite understand why weight is lost and why. The answer to the question is very simple. When a person decides to resort to the diets described above, then he deliberately creates a calorie deficit.
For example, with a normal diet, he eats about 2,000 kilocalories per day, and his weight does not decrease. And when using a diet, the amount of food consumed is reduced, and the body cannot fully perform its functions, then it turns to fat reserves and draws calories from them, so the amount of adipose tissue begins to decrease.
The effectiveness of a vegetable diet for weight loss or any other will be higher if you reduce the amount of food consumed every day, then the calorie content of the diet will decrease, and you will begin to lose excess weight even faster.