Vegetable diet for weight loss - menu for the week, features and effectiveness

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

If your numerous attempts to lose weight have not led to anything, then you should pay attention to vegetable diets 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.

Benefits of vegetables

Vegetables are often underestimated ingredients in cooking. They are also given little attention in the preparation of nutrition systems and a wide variety of diets. But vegetables are the most important component that improves the functioning of not only internal organs, but the whole organism as a whole.

Vegetables contain important nutrients, promote the absorption of vitamins and minerals. Unlike meat products, they have a much lower protein content, but in return a person receives a large amount of fiber, pectin and other important components. Vegetables also contain a small amount of carbohydrates.

Vegetables contain substances that have a beneficial effect on the cardiovascular system and the periphery. They have antioxidantaction and cleanse the body of toxins and toxins. According to some reports, about 500 grams of vegetables should be present in the diet of an adult daily.

Diets

Vegetable diets for weight loss differ from the usual ones in that the high saturation of this particular type of food makes the dish more satisfying and he althy. Due to this, a person is saturated with a smaller portion of food, and the caloric content of his diet decreases.

There are a huge variety of these diets and nutrition systems, but some are worth paying attention to, as they will not only help you lose weight quickly, 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 do not have any problems with the digestion of lactose. Lactose is milk sugar, which is found even in pasteurized and UHT milk.

But if, despite this, you decide to use this diet, having problems with the digestion of milk, you can purchase an enzyme called lactase in specialized stores. He will just take over 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 quantity.
• Wholemeal 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. Potatoes and turnips are not recommended to be fried, it is better to boil or steam them, then more nutrients will remain in the product.

Cooking tips:

• For better digestion of dishes, mix, for example, cottage cheese in an amount of 100 grams with 50-100 ml of milk, this will allow you to quickly absorb the cottage cheese, as it will be soaked and the stomach will be able to digest it faster.
• If you decide to boil potatoes, then after cooking, take it out, use a pusher to turn it into mashed potatoes and add a small amount of milk and 15 grams of butter. In this case, you will get a very tasty and satisfying dish.
• Berries can be safely added to cottage cheese for a variety of taste sensations.

Don't forget that this diet does not use additional sugar and s alt at all, as they will provoke changes in body composition. S alt promotes fluid retention, and sugar increases appetite.

The diet is effective as it is low in protein, fat and carbohydrates. The average person gets about 2,000 kilocalories a day, and with this diet you will get half as much. For a week, weight loss will be approximately 3-5 kilograms. After that, it is necessary to increase the calorie intake to 1500 kilocalories and remain in this diet.

Diets similar in effectiveness

You can use the kefir-vegetable diet for weight loss in the same way as the milk-vegetable diet, as they are very similar inefficiency. But if you are ready for a more complex food system, then follow the points listed below.

For this diet you will need:

• 1 liter of kefir 1%.
• 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 you eat 200 grams of boiled or steamed vegetables. Then, after an hour, drink 200 ml of kefir again, and so the cycle repeats until all the components are finished. This usually takes approximately 10 hours, which means you will receive important micronutrients throughout the day.

This 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, and in this diet it is absent. After 7 days, you should smoothly return to your normal diet, but with fewer servings.

Fruit and vegetable diet for weight loss has good efficiency. Her menu is more varied than in the previous version, and includes any fruits and vegetables, except for potatoes, mangoes and bananas. The restrictions 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 tolerated very easily, since the volume of allowed consumed foods is not limited. In some cases, it is still recommended to limit the weight of food to one and a half kilograms, sincea large amount of such food can interfere with the proper functioning of the stomach.

Approximate diet 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 order and in any combination. This fruit and vegetable diet for weight loss is good because almost everything you can eat does not need to be cooked. It is recommended to stick to this diet for up to one week, then add protein foods so that the body does not fail.

Soups while dieting

Soups are a great option for creating a more varied diet. They are even lower in calories, but are more satiating due to the large serving size.

The Vegetable Soup Weight Loss Diet will help you lose weight even faster than previous options.

Pros of this diet:

• Dietary variety.
• Satisfaction.
• Improve the condition of the body due to fluid.
• Quick cooking meals.

Mainly this diet is suitable for those who do not want to count calories, buy fat burners and do fitness.

In order not to spend a lot of time preparing soup every day, it is recommended to prepare vegetable broth a few days in advance. To do this, add the peel of two large clean potatoes to boiling water, in a volume of 5-7 liters. The recipe does not use the wholepotatoes, as it is not suitable for weight loss. You can cook it for other family members.

Also add about 10 medium carrots, 300 grams of turnips, half a celery root and a little coriander for flavor to the boiling water. All vegetables should be finely chopped, and the broth should be boiled for at least two hours. Then cool it and strain it with a fine colander or cheesecloth. Now you can use this broth to make soups within 3-4 days.

Using various ingredients, you can get soups of various flavors, and your vegetable diet for weight loss will not be boring with its monotony.

Cabbage soup recipe for weight loss

This recipe is notable for its simplicity and cheapness. Cabbage cooks very quickly, and is even cheaper than potatoes. In addition, cabbage contains many vitamins, minerals and fiber that are beneficial to human he alth. Fiber is good for the gastrointestinal tract, as it improves digestion due to the fibers contained in it and helps to eliminate waste and 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:

• Cabbage – 500 grams.
• Carrots - 5 pieces
• Bulgarian pepper - 1 pc.
• Green beans (fresh or frozen) - 250 grams.
• Tomatoes - 4 pieces

Cooking steps:

• Everything on the list, except for tomatoes, shouldrinse thoroughly, process and cut into small pieces.
• Take about two liters of the pre-prepared broth, which was described above, and add chopped vegetables to it.
• Bring the mixture to a boil and simmer 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 all together for about ten more minutes.
• Let the soup steep for about 20 minutes.

If you wish, you can s alt the soup a little, but then you need to be prepared for the fact that excess water will linger in the body, since s alt “binds” water and prevents it from quickly leaving the body. It is recommended to follow this diet for no more than a week.

When using this soup in the diet, you will begin a rapid process of losing weight. The recipe for a vegetable diet contains a small amount of calories, so within a week, weight loss can be up to ten kilograms.

Protein while dieting

While following any diet, 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 ones, then it is much more correct to make a choice in favor of the first option. Next on the list will be the protein-vegetable diet for weight loss, which is the menu of choice for you if you are trying dieting or exercising for the first time.

Required components for the week:

• 8 C0 chicken eggs;
• 400 grams chicken fillet;
• 300grams of white or red fish;
• 400 grams of cottage cheese with a fat content of 1.8% or less;
• vegetables in any form and any quantity, except 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 fillet, and you can eat it with stewed vegetables.
• 2 day - for breakfast you need to eat 100 grams of cottage cheese, for lunch any number of cooked vegetables, and for dinner 2 boiled eggs.
• 3 day - in the morning you will need to eat 100 grams of fish, vegetable soup for lunch, and 100 grams of chicken fillet in the evening.
• 4 day - breakfast should be a portion of vegetable soup, 100 grams of low-fat cottage cheese for lunch, 1 boiled egg for dinner.
• 5 day - eat 100 grams of fish in the morning, 2 boiled eggs for lunch, and vegetable soup for dinner.
• 6 day - 100 grams of chicken fillet in the morning with any amount 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 taking the dishes indicated for one day. Its peculiarity is that at the beginning of the diet there is a greater protein deficiency than at the end. This is done in order to gradually return to a more acceptable diet for the body.

Using thisdiet, you can lose about 2-3 kg in one week. For more obvious results, the cycle can be repeated 2-3 times.

Fruits while dieting

Fruit and vegetable diets for weight loss are good because they help diversify the diet with various combinations of vegetables and fruits. Many people who lose weight know how difficult it is to 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.

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 - salad of tomatoes and cucumbers. Apple and grapes.

You can also use the diet, eating 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 - cabbage, cucumber and corn salad.
• Lunch - tomato, bell pepper salad and cabbage.
• Snack - medium carrots.
• Dinner - cabbage and cucumber salad, tomato, bell pepper.

On fruit day, the menu will be something like this:

• Breakfast - orange and apple.
• Lunch - watermelon,100 grams of cherry and pear.
• Dinner - melon, peach and a few slices of pineapple.

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 products 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 the diet, you will need about a thousand rubles. It turns out that losing weight with the help of these diets is not only tasty and he althy, but also economical. This is evidenced by many reviews of vegetable diets for weight loss. The results of these nutrition systems are weight loss from 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 lose weight quickly.

How do you lose weight?

Many do not quite understand how weight is lost and why. The answer to the question is very simple. When a person decides to resort to the diets described above, he deliberately creates a calorie deficit.

For example, with a normal diet, he eats about 2000 kilocalories a day, and his weight does not decrease. And when using a diet, the amountfood intake is reduced, and the body cannot fully perform its functions, then it turns to fat reserves and draws calories from them, so the volume 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 weight even faster.