If you have been trying to get rid of extra pounds for a long time, but all your efforts are not yielding results, then you should try a vegetable diet.It comes in many variants which are discussed below.In the meantime, let's discuss what the vegetable diet is useful for and how long you can "sit" on it.
Benefits of a vegetable diet
As the name already shows, vegetables make up the main part of the diet.Absolutely everyone knows their benefits, but unfortunately not everyone focuses on them in their diet.But in vain.
After all, vegetables are a storehouse of useful micro- and macroelements, thanks to which all our internal organs and systems can perform their functions smoothly.If they are deficient, which occurs in addition to the low consumption of vegetables in the diet, vitamin deficiency occurs, which is characterized by hair loss, brittle nails, skin deterioration, increased irritability, inattention and much more.But most importantly, the lack of vitamins and minerals can lead to cardiovascular, kidney and liver diseases.
Therefore, eating vegetables is simply necessary.They should make up about 40% of the average person's daily diet.And if you're trying to lose weight, the full 70%.
In addition to the fact that vegetables contain many vitamins and minerals, they also contain a lot of vegetable fiber, which has a beneficial effect on bowel function.This means that by using them daily, you prevent the appearance of stagnation and promote the regular cleansing of the intestinal system, which also has a good effect on the general condition of the body.
Features of the diet
In order to keep your weight loss vegetable diet from being a torture for you, you will need an incentive to help you stick to it.And that incentive is undoubtedly the results it enables you to achieve.
Of course, they depend on the duration of the diet itself.It can last a week or a whole month.The weight loss is between 3-10 kg!
The results are good, of course, but remember that doctors definitely do not recommend such a diet for more than 30 days and repeat it once a year.This can have a negative effect on your well-being.After all, a plant-based diet almost completely excludes the consumption of foods containing fats and proteins of animal origin.But they are also necessary for our body.
Basic recommendations for vegetable diets
If you want to lose weight and have chosen a vegetable diet to achieve your goal, then follow some recommendations.
- During the diet, you should eat 1.5 kg of fresh vegetables every day.
- About 60% of the total weight of vegetables should be eaten raw.The remaining 40% can be steamed, baked in the oven or simply boiled.It's up to you.
- The daily menu should include zucchini, carrots, pumpkins, cucumbers, tomatoes and herbs.
- In addition to vegetables, rye bread and dairy products with a fat content of no more than 1% are allowed.
- You can drink unsweetened green tea, but you must be 100% sure of its quality.
- Eat only seasonal vegetables.This point is very important.
Frozen vegetables or vegetables brought from other countries that are not known to be processed to increase shelf life are strictly prohibited.
What types of vegetable diets are there?
The plant-based diet is varied.Its most popular options are:
- diet on vegetable soups;
- protein-vegetable diet;
- fruit and vegetable diet;
- a purely plant-based diet that lasts only 7 days.
Let's take a closer look at these vegetable diet options.
Vegetable soup diet
Vegetable soups are very tasty and low in calories, so they are ideal for weight loss.They should be consumed at least 3 times a day.Moreover, the paradox here is that the more soup you eat, the faster you lose weight.Therefore, you will definitely not be hungry.
So, to prepare such a "magical" soup that promotes weight loss, you will need:
- 5-6 onions;
- 400 grams of white cabbage;
- more tomatoes (if you don't have fresh ones, you can use canned);
- a stalk of celery;
- 2 carrots;
- 2 bell peppers (it is better to use green peppers for diet soup).
Cut the vegetables into small pieces and put them in a pan.Then pour 2 liters of water, add a little salt and let it cook.Once the soup boils, reduce the heat slightly and continue cooking until all the vegetables are tender.
In addition to soup, fresh fruit (except bananas and grapes), low-fat dairy products, cottage cheese and cooked beef are allowed.But it is worth noting that these products make up only 10% of the daily diet.
The remaining 90% should consist only of vegetable soup.
Protein-vegetable diet
This diet completely excludes foods such as:
- cereal porridge;
- confectionery;
- potato;
- all products containing flour (bread, rolls, pasta, cakes, etc.);
- potato;
- sugar and salt.
At the same time, you eat as much as you want and whenever you want, but your main diet should consist of:
- fresh vegetables (can be eaten raw, steamed or cooked);
- lean meats and fish;
- seasonal fresh fruits;
- low-fat dairy products and fermented milk products;
- walnut;
- seeds;
- fresh mushrooms.
If you eat only these foods, you will intentionally reduce the daily calorie content of your diet, but the amount will remain the same.This is probably the most important and for some the decisive "plus" of this diet.
At the same time, you can sit on it as long as you want, because in this case the body gets everything it needs for normal functioning.
Vegetable and fruit diet
This version of the vegetable diet is ideal for those who not only want to lose weight, but also want to improve the condition of their hair, nails and skin.
The essence of the diet is to alternate fruit and vegetable days.First you "sit" on two vegetable days and eat 1.5 kg of fresh vegetables on each, then you move on to 2 fruit days and eat 1.5 kg of fresh fruit on each.
However, there are some limitations.You can't eat all kinds of vegetables and fruits.Prohibited:
- solo;
- banana;
- green peas;
- carrot;
- potato;
- mango;
- kiwi.
With such a diet, you can lose 4-6 kg.However, doctors do not recommend it for more than 8 days.
Plant-based diet for a week
The vegetable diet allows you to lose extra pounds easily and quickly in 7 days.During this time, you can eat all kinds of vegetables, both raw and cooked.
In other words, you can simply munch on the vegetables all day long or prepare various dishes from them.The point is not to use vegetable oils or butter.We can use skimmed milk and tofu cheese to prepare the dishes, which are low in calories and at the same time very tasty.
Salads are recommended to be seasoned with natural yogurt.It contains many useful substances and is low in calories compared to olive oil.
While following this diet, you can use almost any kind of vegetable except potatoes.After all, it contains a lot of starch and other substances that do not have the best effect on the process of losing weight.
You should eat about 1.5 kg of vegetables per day.It is better to do this in small doses, but often.Divide this amount of vegetables into 4-5 equal parts and eat them throughout the day.At the same time, the variety of the menu is very important.Combine vegetables in different ways and don't make the same dishes, because you can get really bored with the diet and you just won't last until the end.
If you are bored of the vegetable diet, corn or porridge can make your menu varied.But remember that the use of sugar and butter when preparing it is not allowed.
In addition to vegetables, green apples are also allowed, but no more than 2 times a day.By the way, you can also add it to salads.This gives them a sourness and makes the menu more varied.
All diets require adherence to a drinking regime.And the vegetable diet is no exception.Nutritionists advise you to drink at least 1.5 liters of purified drinking water per day (you can use mineral water, but only non-carbonated water).You can drink green tea instead of water, but only without adding sugar, honey, cinnamon and lemon.
The one-week vegetable diet and all of the above diets require that they be combined with physical activity.Because the best results can only be achieved through sports.In addition, exercising while losing weight prevents sagging skin and makes the body slimmer and fitter.