Losing weight up to 8 kg in 14 days. The average daily calorie content is 690 Kcal.
A vegetable diet is a useful and effective method for transforming your figure. If during the vegetable season you want to get rid of excess fat ballast on your body, then it is best, as many experts note, to turn to this method. There are many methods for losing weight using vegetables (both in duration and in diet diversity). Choose the one that is right for you to make losing weight easy, enjoyable and effective.
Let's look today at the most popular options for vegetable body transformation, designed for 3, 7, 14 days and one month.
Vegetable diet requirements
We suggest starting your acquaintance with the types of vegetable diets with the shortest - three days
- option. If you’ve gone overboard on calories at holiday feasts, an excellent solution would be to work on your figure with this diet. On it, experts suggest consuming up to 1.8 kilograms of vegetables (any except potatoes) daily. You need to eat them raw, as well as boiled and baked. You can also prepare salads by adding a little vegetable oil to them. You can also season them with low-calorie mayonnaise. But for a more noticeable weight loss result, it would be wise to choose yogurt or kefir for salad dressing. In addition, these products are clearly healthier. The daily diet should be divided into approximately 5 servings and eaten when you feel hungry. In any version of the vegetable diet, you are allowed to drink clean water and unsweetened tea (preferably choose green). If you want to do a mini-unload and just give your gastrointestinal tract a rest, spend one day on vegetables.
A slightly longer method of losing weight is the seven-day
vegetable diet. Now you don’t have to eat only vegetables. Some fruits can keep them company (you can find out more in the diet menu), low-fat dairy and fermented milk products, berries, and legumes. It is recommended to eat 4 times (breakfast, lunch, afternoon snack and dinner). But if you feel hungry even between breakfast and lunch, it is permissible to have a light vegetable snack (for example, eat a cucumber). Listen to your body to avoid a breakdown.
Vegetable basis for two weeks
diet consists of vegetable salads and fruits. Use vegetable oils and freshly squeezed lemon juice as a salad dressing. Also in this diet option, a small amount of dried fruits and nuts is allowed. Four meals a day are promoted, with no food for the next 3 hours before going to bed.
The longest version of the vegetable diet lasts a month
. If you lose noticeable weight earlier, you can stop. There should be room in the diet for a sufficient amount of vegetables: pumpkin, zucchini, cucumbers, tomatoes, onions and green onions, various greens, green peas, etc. Prepare fresh salads, vegetable soups and stews from these products. Nowadays, protein products can keep vegetables company. You can include some meat in your diet; boiled beef or chicken would be a good choice. You can also introduce some dairy products (low-fat cottage cheese and kefir) into the menu. Meals must be distributed in such a way that there are at least five daily meals, and up to 6. A strict portion size is not prescribed. But, given the frequency of meals, it is easy to guess that they should not be massive. You killed the worm and wait for the next meal. Of course, one meal should not be equal to the size of a saucer, but, of course, it should not be made up of three courses either. Listen to your body and don't overeat. Salads can be seasoned with vegetable oil. Salt is okay, but in moderation.
The benefits of vegetables
Even if we consider each vegetable separately, we can find in any of them a whole storehouse of vitamins, minerals, carbohydrates, organic substances and virtually no fat. And at the same time, many vegetables, when combined with each other, increase the absorption of each, thereby increasing the benefits of their consumption. In other words, no matter how you eat vegetables, combining them or separately, there will be no harm, but only good.
It is these products that have a beneficial effect on the coordinated functioning of the whole body, and especially on the gastrointestinal tract. Improving metabolic processes in the internal organs leads to the fact that the facial skin becomes smooth, smooth, nails, hair, and teeth become stronger. The eyes begin to shine and radiate health, the person loses weight and looks good.
An approximate version of a vegetable diet for 7 days
Day 1
Breakfast: cabbage salad with apples; a glass of berry compote. Lunch: a bowl of vegetable soup; green tea. Afternoon snack: grate carrots and season with olive oil. Dinner: stuff peppers with eggplants and tomatoes and bake; berry juice or compote.
Day 2
Breakfast: low-fat homemade yogurt or kefir; fresh berries. Lunch: salad of bell peppers, tomatoes and cucumbers; some cheese and olives; a glass of fruit jelly. Afternoon snack: medium-sized baked apple. Dinner: a serving of cabbage broth.
Day 3
Breakfast: radish salad with herbs; green tea. Lunch: several potatoes baked without oil; sauerkraut; tea. Afternoon snack: bake turnips. Dinner: vegetable stew (without potatoes); a glass of dried fruit compote.
Day 4
Breakfast: cabbage broth and green tea. Lunch: low-fat soup made from non-starchy vegetables. Afternoon snack: salad of boiled beets and a small amount of prunes. Dinner: salad of non-starchy vegetables plus a glass of low-fat kefir.
Day 5
Breakfast: 1 banana and a glass of low-fat yogurt without additives. Lunch: vegetable stew; green tea. Afternoon snack: raw or baked apple. Dinner: vegetable broth and unsweetened compote made with dried fruits.
Day 6
Breakfast: a glass of vegetable broth and berry compote. Lunch: low-fat soup cooked in cabbage broth. Afternoon snack: cucumber and tomato salad. Dinner: bake the pumpkin until golden brown without any additives; green tea.
Day 7
Breakfast: salad of various fruits, preferably non-starchy type. Lunch: pea porridge without butter and green tea. Afternoon snack: grate carrots and season with olive oil. Dinner: stewed zucchini plus a glass of low-fat kefir.
Secrets of success
A vegetable diet for weight loss can also be a soup diet. This is a very mild option, since soups can be eaten with any vegetables and as much as you like, but preferably without oil (you can add a little to the finished soup) and with a minimum of salt - no more than 5 g per day.
A simple recipe for vegetable soup for weight loss
Peel, wash and chop cabbage and celery - 300 g each, 2 tomatoes and bell peppers, carrots. Fill with water (3-3.5 l) and add herbs - you can take seasonings from the store, but without MSG. A pot of soup will last you all day; it will turn out quite thick, and you won’t feel hungry.
You can stew vegetables - without oil, in a non-stick pan: 500 g each of zucchini, cauliflower and white cabbage, 100 g of celery, 3 sweet peppers, an onion - this dish can also be eaten throughout the day, in any portions.
Vegetable juices complement a weight loss diet well. Freshly squeezed beet juice is placed in the refrigerator for 2-3 hours to destroy some compounds that are harmful to health. It is better to drink beet juice diluted. Other fresh juices are drunk immediately after preparation, about 30 minutes before meals. Add a little oil to the carrot juice.
An approximate version of a vegetable diet for 2 weeks
Breakfast: orange and lemon juice (preferably freshly squeezed); any citrus. Lunch: vegetable salad from any non-starchy vegetables. Afternoon snack: a few prunes and dates. Dinner: salad of raw vegetables or boiled products of this type (priority turnips, spinach, cauliflower, carrots); any non-starchy fruit or nuts as a dessert.
Note
. This 14-day diet diet is not unchanged. You can create a menu at your own discretion, taking into account the basic dietary recommendations.
Quitting the diet
In order for the results of weight loss to be preserved after finishing the vegetable and fruit diet, you need to exit it correctly. It is recommended to do fruit or vegetable fasting days once a week. A good strengthening effect comes from physical education, running, and swimming.
A useful and effective method for losing weight can be used several times a year, and it is necessary to maintain a pause between diets of at least two months. More frequent stay on such a diet can disrupt the metabolic processes in the body of someone losing weight.
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Advantages of a vegetable diet
- The undeniable advantages of vegetable weight loss include the beneficial properties of the main diet products - vegetables. If consuming other foods in large quantities can cause negative consequences, then vegetables, on the contrary, will enrich the body with many of the substances it needs.
- The process of losing weight, with a reasonable approach, will become an easy and pleasant pastime, during which you will feel rainbow changes, both in your figure and in your appearance.
- Also, the advantages of vegetable nutrition include the low cost of these products, especially during their season. Without purchasing, say, meat and fish products, you can save significantly.
- This diet is simply an ideal option for people who have their own garden or summer cottage where these healthy goodies grow.
- Vegetables have a gentle cleansing effect on the body, contribute to the natural normalization of the digestive process, increase immunity, giving the body strength to fight viral diseases.
- Vegetable products are also an excellent prevention of cardiovascular diseases and cancer, resist the occurrence of edema and the formation of kidney stones, and reduce the risks of diabetes and joint diseases (rheumatism and arthritis).
- The abundance of vitamins and nutrients found in vegetables has a positive effect on our appearance, strengthening nails, hair, making skin healthier and smoother. And in the future, do not minimize the amount of vegetable products in your diet, regardless of whether you are going to lose weight.
- Many who have transformed their body with the help of vegetables happily state the fact that with a smooth exit from the diet, the results obtained last for a long time.
- During a diet, the body quickly sheds extra pounds due to the low calorie content of the proposed diet.
- The presence of complex carbohydrates helps regulate blood sugar.
- A varied diet will not make the process of losing weight monotonous and boring and will not push you to want to quit everything as soon as possible.
From diet to proper nutrition
During the vegetable diet marathon, you don’t have to waste much time at the stove, because the recipes in such diets are very simple. In general, it is believed that for those losing weight, the best vegetable dish is one that is prepared from raw ingredients. It is in this form that products have the maximum fat-burning effect.
By the way, fresh vegetables can be frozen for the winter - it is storage at low temperatures that allows you to preserve the maximum beneficial properties of the product.
Natural, thermally unprocessed food is rarely on our usual table in sufficient quantity. Many people find it easier to have a quick snack with scrambled eggs or a sandwich than to wash “tomatoes and cucumbers” and cut up “green” assortments.
A vegetable diet will teach you to eat differently and tell you how to get the maximum benefit from vegetables for your figure and health. For example, you learn that vegetables need to be cut and cooked just before consumption. It is better to chop larger pieces and cook until half cooked and in the peel.
The vegetable weight loss program not only helps you lose weight. Such changes in diet contribute to the formation of healthy eating habits. This means you can improve your health and painlessly maintain the results achieved during the diet.
Disadvantages of a vegetable diet
- The disadvantages of a vegetable diet are probably that it is not year-round. If you want weight loss to be not only effective for your figure, but also beneficial for your health, you should do it during the vegetable season. Otherwise, you will have to purchase products that are not only poor in useful substances, but also capable of harming the body due to the abundance of chemicals with which they are stuffed for long-term storage and attractive appearance.
- This technique may not be suitable for meat eaters (with the exception of the monthly diet). After all, vegetable diet options are not rich in this luxury. Although most people losing weight note that this diet is easily tolerated, for people who are accustomed to constantly eating meat, this technique can become difficult to use. In this case, nutritionists recommend not torturing yourself and choosing a more acceptable diet for you, which will also include vegetables, but there is also a place for meat (for example, protein-vegetable). Also, not all nutritionists consider a vegetable diet to be completely balanced in terms of the content of nutrients and minerals.
Advantages and disadvantages
Losing weight on fruits and vegetables brings good results: with a properly formulated diet and dosed physical activity, you can lose weight at a rate of 800 g to 1 kg per day. The fruit and vegetable diet has many advantages that make it healthy:
- cleanses the intestines and blood vessels of toxins and waste;
- makes blood vessels more elastic;
- improves digestion and fights constipation;
- restores the functioning of the pancreas and liver;
- normalizes blood pressure;
- strengthens the immune system;
- improves skin condition.
To improve the appearance of your skin, you need to consider your skin type. So, for dry skin types, it is preferable to eat ripe, sweet, red fruits. For oily skin, it is advisable to eat sour vegetables and orange fruits. Those losing weight with normal skin type can eat all permitted vegetables and fruits without exception.
However, in addition to its advantages, the fruit and vegetable diet also has its disadvantages. A diet enriched with plant fiber can cause loose stools and even diarrhea in some people who are losing weight.
When consuming large amounts of sour vegetables and fruits, the acidity of gastric juice increases. This is dangerous for the development of gastritis or exacerbation of peptic ulcer disease. The first sign is a white coating on the tongue of the person losing weight. Therefore, you should not eat only sour fruits and vegetables in the hope that they contain fewer calories than sweet ones.
Reviews of those losing weight
The effectiveness of the diet can be judged by reviews.
Many women note that a clear weight loss is observed in the first 3-4 days of a vegetable diet for weight loss - up to 5 kg are lost. However, the pace of weight loss is different, depending on the individual characteristics of the body: you can lose 7 kg in a week or a month, but the results are always noticeable. People often resort to a vegetable diet as an express method of losing weight and improving well-being, arranging 2-3 vegetable days before holidays or important events.
