Vegetable diet for weight loss. Menu for every day. Vegetable diet - lose weight in a week

Table of contents [Show]

In the human diet, vegetables occupy an honorable place because of their beneficial properties. They saturate the body with vitamins, trace elements, minerals, are rich in fiber, help speed up metabolism. If you need to quickly remove excess body fat, then you will not find a more useful and effective diet than a vegetable one. When losing weight with vegetables, the body is less stressed, because it receives the necessary elements for life. Let's take a closer look at the benefits of a vegetable diet.

A vegetable diet is devoid of the main drawback of all strict weight loss menus - with it you will not feel hungry. The advantages of a vegetable diet for weight loss include:

1. Small amount of fat. This contributes to weight loss, reducing the risk of cardiovascular disease and blood pressure.
2. The predominance of complex carbohydrates. Unlike fast carbohydrates contained in sugar, complex carbohydrates are slowly absorbed, providing the body with additional energy.
3. Lots of fiber. It removes toxins, activates the intestines, enhances metabolism, burns fats.
4. Lack of the amino acid tyrosine. With tyrosine, which is part of animal protein, organisms produce hormones that increase blood pressure.

The disadvantages of the vegetable menu include too fast digestion and a lack of some vitamins of animal origin. With prolonged weight loss on vegetables, introduce low-fat fermented milk products into the diet to replenish the necessary amino acids. The body needs extra energy, especially in cold climates, so it needs animal proteins to function properly.

The main point of losing weight with vegetables is to eat allowed vegetables daily. They are eaten not only raw - soups, fresh salads, sauces, cocktails are allowed. Soups should be without passivation, and salads - without mayonnaise, sour cream and other industrial sauces. It is allowed to fill dishes with olive, corn or linseed oil, soy sauce. Add greens, corn and oatmeal to the vegetarian menu. Drink plenty of fluids daily: up to 2 liters of still water, freshly squeezed vegetable juices and herbal teas.

The vegetable diet menu contains mostly raw vegetables. You can not fry and stew them. It is allowed to process products for a couple, and you can cook only in the process of preparing dietary soups. A vegetable diet is low in calories. The daily diet is no more than 1300 kcal - this is 1.5 kg of different vegetables, but you need to know the measure in them. If you eat corn, potatoes and boiled beets on the same day, then forget about harmony.

With a vegetable diet, it is forbidden to eat bread, bakery and flour products. Inadmissible: meat, fish, seafood and soups from them. Avoid fatty dairy products, hard cheeses, fruits and fruit juices. Alcohol, cocoa, coffee, industrial juices, carbonated drinks, black tea are not welcome during weight loss.

The duration of weight loss on vegetables ranges from 2-3 days to a month. Nutritionists do not recommend using such a diet for longer, otherwise you will harm your health. As for the results, it depends on the duration of the diet and the individual characteristics of the organism. On average, a vegetable diet brings a week - minus 10 kg in 7 days. Such a strict technique for weight loss is recommended by doctors for obese people. Sample menu weekly menu for one day:

• Breakfast - fat-free cottage cheese (100 g), vegetable salad, herbal tea.
• Lunch - one glass of low-fat kefir.
• Lunch - okroshka on low-fat kefir, cauliflower soup puree, grated raw carrots with 1 tsp. olive oil.
• Dinner - Bulgarian pepper stuffed with tomatoes and eggplant, a glass of low-fat yogurt.

The menu for 10 days is not particularly different from the weekly one. But this is a longer option for losing weight, so it is allowed to introduce whole grain bread into the diet. There are two weight loss methods: strict and easy. Approximate menu of a strict diet:

• Breakfast - oatmeal with low fat milk, one grated carrot without oil.
• Lunch - one medium cucumber.
• Lunch - vegetable soup, 2 slices of rye bread, 2 boiled potatoes.
• Afternoon snack - 2 sweet peppers.
• Dinner - fresh vegetables.

Less Strict 10 Day Vegetable Slimming:

• Breakfast - fat-free cottage cheese (100 g), 1 piece of rye bread, vegetable salad with 1 tsp. grows. oils, green tea.
• Lunch - green vegetables.
• Lunch - vegetable stew.
• Dinner - raw vegetables, 2 slices of rye bread, a glass of fat-free yogurt.

Do not lean on exotic vegetables, it is better to eat foods grown in our climatic conditions, because the body is already adapted to them. Combine vegetables in salads and soups in any order - they will only benefit your health. Do not forget about vegetable juices - liquid foods are absorbed faster. Remember that food should be varied. When losing weight, give preference to vegetable products that have a low glycemic index: pumpkin, cabbage, spinach, celery, tomatoes, bell peppers, green peas, beans, carrots, cucumbers, herbs, etc.

There are several options for vegetable weight loss: this is a strict diet on vegetable juices, and a vegetable diet with the addition of fruits, and a protein-vegetable menu. Depending on the severity of the menu, the range of products varies. With sparing options, it is allowed to add lean fish, steamed or oven-cooked cereals, and dietary breads to the menu. The stricter the diet, the shorter in time it should be. Consider the most popular vegetable diet options.

The protein-vegetable diet is the easiest to tolerate: reviews and results confirm this. The mechanism of the diet is that without restrictions it is allowed to introduce meat, fish, fruits, dairy products, seeds, nuts, mushrooms, vegetables in any form into the daily menu.

It is necessary to exclude from the diet bread and confectionery, cereals and spices, potatoes, salt, sugar. With protein-vegetable nutrition, the calorie content of products is naturally limited (due to the exclusion of carbohydrates), which leads to weight loss, improvement of the functionality of the digestive tract and general improvement of the body.

Fruit and vegetable menu for weight loss is effective. It allows you to cleanse the intestines of toxins and toxins, saturate it with useful substances, strengthen the immune system, make hair shiny, strong nails. With the help of a fruit and vegetable diet, you will establish a sleep pattern, strengthen the nervous system, and normalize metabolism.

If it is difficult to immediately switch to vegetables and fruits, organize one fasting day a week on these products so that the body gradually accustoms. If you want to lose weight quickly, then go on a fruit and vegetable diet, excluding other foods from the menu. The essence of the diet is vegetables and fruits in the amount of 1.5 kg per day with any heat treatment, except for frying. Limit your intake of bananas, grapes, potatoes.

A vegetable salad diet is a storehouse of minerals and vitamins. You just need to take those products that have ripened naturally, so this weight loss is relevant in the summer. Nuances of the salad diet:

• low-calorie vegetables: eggplant, carrots, cabbage, cucumbers, herbs, bell peppers and the like;
• dressing salads is only allowed to grow. oils, lemon juice or soy sauce;
• eat up to six times a day in small portions;
• you can not carry out a salad diet for more than 7 days in a row.

Even a multi-day vegetable soup diet will not leave you hungry. It is allowed to consume any amount of soup and at any time, so the feeling of hunger is completely excluded. The effectiveness of such a diet is based on negative calorie content, since the body's energy expenditure during the digestion of foods exceeds the energy contained in them. The more negative calorie foods you eat, the better your weight loss will be.

An important condition for a diet on vegetable soups is the duration - no more than a week. Then take a break during which add protein foods to the diet. A second course is recommended after 2 weeks. Lost weight per week ranges from 4 to 8 kilograms.

Dishes for a vegetable diet are prepared lean, but this does not make them less tasty. Foods are prepared without fats, oils and overcooking. Unrefined vegetable oil is allowed to be added to them only after preparation. We bring to your attention several easily digestible vegetable recipes that are suitable for a diet table, weight loss, and a healthy diet.

When boiling some vegetables, their glycemic index increases significantly, which is not suitable for weight loss. It is easy to avoid this if you eat foods without heat treatment in their raw form.

Ingredients:

• 2-3 pcs. raw beets;
• 2-3 pcs. raw carrots;
• two cloves of garlic;
• 1 tbsp oils (any vegetable);
• 1 tbsp freshly squeezed lemon juice;
• fresh greens.

Cooking:

1. Peel, chop or grate vegetables.
2. Finely chop the greens.
3. Finely mince the garlic.
4. Mix the ingredients, season with oil and lemon juice.

Soup diets burn fat intensely, and they are very easy to prepare. The most popular among those who lose weight is Bonn soup, the main product of which is white cabbage.

Ingredients:

• half a kilo of cabbage;
• 5 pieces. carrots;
• half a kilo of green beans;
• 2 bell peppers (green);
• parsley dill.

Cooking:

1. Clean the products, randomly cut.
2. Place in a saucepan, cover with water, bring to a boil.
3. Cook on low heat for 15 minutes.
4. Consume in small portions with finely chopped parsley.

For this dietary dish, any vegetables that you can find in the supermarket will do. But for weight loss, the dish is prepared without adding salt and fat. It is allowed to add 1 tsp to the plate after cooking. vegetable oil.

Ingredients:

• eggplant;
• vegetable marrow;
• carrot;
• tomato;
• onion;
• Bell pepper;
• garlic;
• greens.

Cooking:

1. Cut products randomly.
2. Pour some water into the pan, add vegetables.
3. Simmer until vegetables give juice and there is no water left in the pan (30-40 minutes).
4. Add chopped herbs and garlic after turning off the fire.

Kira, 23 years old: After giving birth, I tried many diets, but none impressed me like a vegetable one. After following the vegetable diet, I got an amazing result: minus 10 kg in 7 days. But I do not recommend eating only vegetables for those who have chronic diseases of the digestive system, so as not to provoke a deterioration in health.

Nika, 27 years old: I constantly think about what to eat in order to lose weight right away, and the answer, it turns out, is vegetables on the surface. After 10 days, tested only on vegetable dishes, the weight loss was 6 kilograms. In a week I will repeat the vegetable diet again so that the result lasts a long time.

Tatyana, 25 years old: A vegetable diet for weight loss of 10 kilograms per week turned out to be too extreme for me. Although she lost 5 kg in 5 days, she could no longer stand salads and soups without meat and salt. I returned to my previous diet, and am in search of a more sparing diet.

Very popular nowadays healthy eating(see our section on healthy eating), and every day the number of followers of a healthy lifestyle is growing. The importance of a healthy diet is told by the pages of glossy magazines, scientific and entertainment TV shows, and radio programs.

Proper and healthy nutrition is only part of a huge set of measures aimed at healthy lifestyle. Nowadays, people have more information about the dangers of certain products, about what diseases they cause, and how destructive these or other food components are for the body. Slimness is a sign of leading a healthy lifestyle, which is why many people are so eager to shed unwanted pounds.

One of the healthiest diets is vegetable diet for weight loss. It is better to sit on a vegetable diet for no more than one month. The minimum period is a week. Some manage to lose weight on vegetables by 10 kg in 7 days, but sudden weight loss is quite harmful and stressful for the whole body, so doctors recommend gradual weight loss. In a month you can get rid of an average of 2 to 7 kg of excess weight. Sitting on this diet is not recommended more than 1 time per year. It is not balanced, but the body during the diet receives enough vitamins and minerals. In addition, in losing weight:

• complexion improves;
• improves the structure of nails and hair;
• there is vigor and a desire to lead an active lifestyle, lightness throughout the body;
• the symptoms of chronic diseases are reduced;
• weight is reduced;
• immunity increases;
• mood improves, and symptoms of depression disappear.

Also this diet is great. prevention of many diseases such as atherosclerosis, obesity, diseases of the gastrointestinal tract, diseases of the cardiovascular system, beriberi, anemia, etc. A vegetable diet is a wonderful option for cleansing the body.

Starting a vegetable diet for weight loss is best in the "season" - summer or autumn when you can find an abundance of inexpensive vegetables and fruits in the markets and supermarkets. After all, buying fresh vegetables out of season, you risk going broke, and even get poisoned, since most of the out-of-season fruits are stuffed with chemicals. It is advisable to choose fresh products, only plucked from the beds, or buy them from the hands of those who do not treat plants with pesticides during the growing process. But if this is not possible, then ordinary products that you can get will do.

Choose fruits and vegetables that grow in your area and that your body is used to. With caution, introduce overseas fruits into the diet, as the body must get used to them. In addition, products delivered from abroad often cost much more than fruits grown in your country. Therefore, in order to save give preference to the "domestic manufacturer". This fact will make the vegetable diet also cheap.

Vegetable diet for weight loss can rightfully be called a delicious diet. It is diverse, despite the fact that the main products in the diet of losing weight are fruits and vegetables. After all, there are a huge number meals, salads, drinks thanks to which you will experience a surge of strength and lose weight. So, what fruits and vegetables can you eat while on a diet?

• zucchini;
• cucumbers;
• tomatoes;
• eggplant;
• radish;
• carrot;
• salad;
• beans;
• cabbage;
• mushrooms;
• sweet pepper, etc.

vegetable, which should be avoided - potatoes, since eating potatoes contributes to weight gain rather than weight loss.

Advice: if you decide to go on a vegetable diet for weight loss in winter or spring, when there are few fresh vegetables, you can buy frozen vegetable mixes. Such products undergo shock freezing, that is, they are frozen immediately after collection. Therefore, all vitamins and minerals in them are kept almost in their original form. From these mixtures, you can cook vegetable soups and cook stews and saute vegetables.

From fruits, give preference green apples. Sometimes you can afford melon, watermelon, peaches, apricots.

In addition to vegetables and fruits in the diet of losing weight should be present:

• low-fat kefir;
• skim cheese;
• skimmed milk;
• yogurt with a fat content of 0%;
• oat groats;
• Rye bread;
• eggs.

Products allowed boil, steam, bake in the oven or grill, eat raw. Salads are best seasoned with lemon juice or olive oil in a small amount. You can also use your favorite spices and a small amount of salt when cooking.

Try to make your menu so that it is as diverse as possible. Introduce something new into your diet every day. Set a goal try the maximum number of vegetables during the diet. You should eat about 1.5 kg of vegetables. If you manage to eat less, it means that the process of losing weight will go much faster.

We offer you an approximate menu of a vegetable diet for weight loss for a week:

Second day:

• Breakfast: oatmeal in water or low-fat milk with a little added sugar, tea;
• Dinner: zucchini baked with cheese;
• Afternoon snack: peach;
• Dinner: fresh vegetable salad (white cabbage, tomatoes, cucumbers, grated carrots, canned corn, seasoned with olive oil), kefir.

Day three:

• Breakfast: fat-free cottage cheese with raspberries, tea;
• Dinner: baked eggplants with tomatoes, onions and cheese;
• Afternoon snack: orange;
• Dinner: grilled vegetables (eggplant, mushrooms, onions, tomatoes).

Day four:

• Breakfast: toast with tomato, tea;
• Dinner: mushroom soup with vegetables;
• Afternoon snack: fat-free yogurt;
• Dinner: stewed cabbage with chicken meat.

Day five:

• Breakfast: 2 boiled eggs, 2 cucumbers, tea;
• Dinner: eggplant caviar, rye bread, fruit compote;
• Afternoon snack: pear;
• Dinner: mushrooms baked with cheese, herbal tea.

Day six:

• Breakfast: fat-free cottage cheese, freshly squeezed carrot juice;
• Dinner: bean and tomato lobio;
• Afternoon snack: a few pieces of melon;
• Dinner: ratatouille tea.

Day seven:

• Breakfast: oatmeal, tea;
• Dinner: vegetable soup, vegetable stew, tomato juice;
• Afternoon snack: 2 peaches;
• Dinner: vegetable casserole with egg, kefir.

A vegetable diet for weight loss for a month suggests a similar diet. You can slightly expand and diversify the menu offered by us at the expense of your own imagination and recipes.

On our site you can find a huge number of recipes for vegetable dishes in the Recipes section.

Recipes for popular low-calorie vegetable dishes. Video

Vegetable cream soup

Ingredients

• 300g chicken fillet;
• celery 1 pc.;
• carrots 2 pcs.;
• onion 1 pc.;
• potatoes 3 pcs.;
• flour 5 tablespoons;
• skim milk 300 ml;
• salt, pepper, spices to taste, for example, suneli hops.

Cooking method

1. Cut the chicken fillet into pieces and dip into boiling salted water.
2. Cut the carrots and celery into small cubes, scroll the onion in a blender or through a meat grinder. Simmer all vegetables in a skillet over low heat.
3. Peel the potatoes, cut them into cubes, and add to the pan with the vegetables. Salt, add your favorite seasonings. Simmer for 5-10 minutes, and add to the pan with chicken fillet.
4. Whisk flour with milk until smooth. Add it to the soup, and cook, stirring for another 10 minutes.
5. Blend the soup in a blender until smooth. Cream soup is ready.

Video recipe for vegetable soup with a calorie content of 57 kcal:

fitness salad

Ingredients

• tomato 1 pc.;
• cucumber 1 pc.;
• Feta cheese 40 g;
• lettuce a few leaves;
• pitted olives 6 pcs.;
• olive oil 30 g;
• Yalta onion (purple);
• salt, spices to taste, for example, oregano.

Cooking method

1. Chop the lettuce a little and put them on a plate.
2. Cut the cucumber into thin circles, cut the tomato into slices resembling garlic.
3. Cut the Yalta onion into thin half rings.
4. Cut feta cheese into cubes.
5. Lay all ingredients in layers, add oregano, drizzle with olive oil. Diet salad is ready.

Fitness Salad Video Recipe:

Vegetable cutlets

Ingredients

• cauliflower 200 g;
• carrots 1 pc.;
• potatoes 3 pcs.;
• flour 100 g;
• salt, pepper, spices to taste, for example, curry.

Cooking method

1. Grate all vegetables on a fine grater.
2. Add flour and spices. Make minced meat.
3. Form small balls and fry them in a pan in a sufficient amount of oil for 2 minutes on each side.
4. Transfer the finished cutlets to a paper towel to absorb excess oil. If you don't want to fry the patties, you can steam them, bake them in the oven, or microwave them.

Video recipe for vegetable cutlets:

Vegetable stew

Ingredients

• zucchini 1 pc.;
• carrots 1 pc.;
• tomato 1 pc.;
• eggplant 1 pc.;
• red bell pepper 1 pc.;
• tomato paste 100 g;
• salt, pepper, spices to taste.

Cooking method

1. Cut the zucchini and onion into small cubes. Fry in a skillet with a little sunflower oil.
2. Grate carrots on a coarse grater, add to vegetables, stew.
3. Cut the bell pepper into cubes, add them to the vegetable mass. Put everything in a deep saucepan, add a little water and start simmering.
4. Dice the tomato and add to the vegetable stew. Stir, simmer for 10 minutes over low heat. At the end, add 100 g of tomato paste for color and a pleasant sour taste. Tomato paste may or may not be added. Salt and pepper the stew.

Video recipe for vegetable stew:

Chic vegetable dish - Ratatouille

Ingredients

• zucchini 1 pc.;
• tomato 3 pcs.;
• eggplant 1 pc.;
• garlic 2 cloves;
• tomato paste 2 tbsp. spoons;
• olive oil 2 tbsp. spoons;
• salt, spices to taste, for example, a mixture of Provence herbs (basil, marjoram, sage, rosemary, oregano, thyme, mint).

Cooking method

1. Cut the zucchini, eggplant and tomatoes into thin slices. Arrange the vegetables in a rimmed ovenproof dish, standing up, alternating between the zucchini, tomato, and eggplant. Vegetables should be tightly packed.
2. The second step is to prepare the ratatouille sauce. This will require three-quarters of a glass of hot water, in which you need to dissolve the tomato paste and 2 tablespoons of Provence herbs. After that, crushed garlic, salt and pepper if desired, olive oil should be added to the sauce. Mix everything.
3. Pour the sauce over the vegetables. Cover the pan with a lid, or cover tightly with baking foil.
4. Bake in the oven for 1 hour at 200 degrees. At the end, bake the ratatouille without a lid for another 10 minutes. This is necessary to get a golden crust. Ratatouille is ready!

Video recipe for a vegetable dish Ratatouille:

The book "Vegetarian Diets: Everyday Soup Cleansing"

On our site you can download the book "Vegetarian diets: everyday, cleansing soup", written by Yulia Bebneva. It talks about the benefits of vegetable diets, provides a lot of simple recipes for vegetable dishes that help you lose weight. Download Vegetarian Diets: Everyday, Soup Cleansing Book for free in fb2 format you can on our website. Below you will find an archive for download, in which, in addition to the book, there is an installation file for the fb2 reader.

Reviews and results of those who have lost weight with photos Before and After

Alina, 31 years old:
I decided to go on this diet in the middle of summer. At the end of the summer I was going to the sea and really wanted to lose at least 5 kilograms. I don’t like very strict diets, from which the body is under a lot of stress. In addition, I liked the diet with an abundance of fruits and vegetables, because many diets limit these foods. And I really love vegetable salads, fresh juices, fruits, and I look forward to the start of the vegetable season. I was on a diet for about 3 weeks. Sometimes she could eat only vegetable salads all day, or for example, she could eat 1 melon in a whole day. The weight went well, I felt light, and at the same time I practically did not feel hunger. I dropped 4 kg, and happy went to the sea. So this is an ideal summer diet for those who want to correct their figure a little.

I have been on this diet about once a year for 1 month for several years now. The diet is very light and quite simple. I never cook complex dishes with tricky names, which, as a rule, are written on the menu for a vegetable diet. Most often I give him raw fruits and vegetables, sometimes I make juices or milkshakes. I often cook vegetable soups for myself from vegetables frozen for the winter, if there is no time to go to the market or it is not the season for some products. I lose 5-6 kg per month stably. In the summer, I don't really feel like eating because of the heat, so I eat a little, and I manage to lose weight well.

Natalia, 49 years old:
Vegetable diet is ideal for the summer-autumn period. During the heat, you want to drink more than eat. And fruits and vegetables perfectly saturate and quench thirst, besides, they are not expensive and healthy. I love stewed vegetables, as well as grilled vegetables. Coming to a restaurant with my husband, I always know what to order - grilled vegetables and freshly squeezed juices. This is the most delicious diet I have ever tried. It's great for shedding pounds. Sometimes I can eat a piece of boiled meat or baked fish for a change. But that doesn't stop me from losing weight. My result: 7 kg in 4 weeks.

Vegetables are a universal product, containing almost all the necessary vitamins and minerals. At the same time, they have a minimum of calories and a maximum of fiber useful for the smooth functioning of the digestive system and cleansing the body. That is why often choose a vegetable diet for weight loss. With proper observance and following all the recommendations, it allows you to remove 6 or more extra pounds per month without harm to health. At the same time, the diet is varied. Losing weight on such a system is easy, the results appear very quickly.

• Pros and cons of a vegetable diet
• List of allowed products
• Basic principles of a vegetable diet
• vegetable diet for 3 days
• Vegetable diet for 5 days
• Vegetable diet for 7 and 10 days
• Features of a vegetable diet for a month
• Weight maintenance and dieting

The main advantage of a vegetable diet over many other food systems is affordability. All year round, plant-based products are on the shelves of stores, and their cost is relatively low. In addition to cheapness, a vegetable diet has a lot of other advantages:

1. Low fat content. Thanks to this, not only body weight is reduced, but also the risk of cardiovascular diseases, and blood pressure is stabilized.
2. High content of dietary fiber. Fiber removes toxins from the body, helps the intestines to work properly, enhances its motility, promotes rapid satiety.
3. Diversity. Vegetables are a big food group. There are thousands of recipes for interesting, delicious dishes. If you make some effort, then losing weight will be easy, at ease, bring only pleasure.

Like any other food system, vegetables also have their drawbacks. So, vegetables are quickly digested, saturation occurs quickly due to fiber, but not for long. In order not to break the diet, you need to eat regularly. It is advisable to eat at least 5-6 times a day.

In addition, it should be remembered that the absence of animal products leads to a deficiency of certain vital substances. Additional intake of vitamin-mineral complexes during the diet is recommended.

To make vegetable diets more satisfying and healthier, medium and low-fat dairy products are often added to them. Kefir, cottage cheese, yogurts help replenish amino acids, give energy, make the menu of a losing weight person more diverse.

When following a diet, the use of almost all types of vegetables is allowed. It is recommended to give preference to seasonal products grown in your area. Imported and greenhouse fruits are less beneficial to the body. During storage, many useful substances are destroyed. Often, imported vegetables are treated with special compounds before transportation, which prevent spoilage of the product.

Main permitted products:

• zucchini, zucchini;
• tomatoes;
• pumpkin;
• common beans, green beans;
• carrot;
• onions of different types;
• radish, radish;
• cabbage of all varieties.

You can add to the diet all kinds of greens, leafy salads. They will improve, diversify the taste of dishes, become an additional source of vitamins.

Interesting! There is an opinion among the people that potatoes get fat. In fact, the calorie content of a boiled tuber is only 82 kcal. This is a lot for a vegetable, but quite a bit compared to cereals, meat and other food products. If you do not add oil and fatty sauces to potatoes, then it is quite possible to use it even on a diet.

During a vegetable diet, you can not eat fruits and berries, bakery and other flour products, meat products in any form, fish and seafood. It is necessary to completely abandon sugar, fruit juices, industrial drinks, including alcoholic ones. Coffee and cocoa are reduced to one cup per day.

The average daily calorie content of the diet should not exceed 1300 kcal. Since the energy value of vegetables is low, it is not difficult to adhere to the recommended corridor. If you follow the sample menu, then you do not need to count calories.

Vegetables can be consumed raw, boiled, stewed and baked. In the warm season, it is recommended to give preference to fresh salads, cold soups, cocktails, smoothies and other dishes from raw vegetables: this way the maximum of useful substances is preserved. Mayonnaise and other fatty sauces are not added to salads. Corn, olive, sunflower oil are used as dressings, which help vitamins to be absorbed almost in full. You can add mustard, lemon juice, soy sauce, various herbs and spices.

In winter and autumn, the basis of the diet is hot first courses, mashed potatoes and stews. They help the body warm up, give a feeling of satiety, while having a low calorie content. But do not forget about fresh vegetables, which are a source of fiber and important substances.

A big mistake of many losing weight is a sharp increase in physical activity. Any diet is stressful for the body. Additional loads can be harmful and lead to a breakdown in the diet. During vegetable weight loss, outdoor walks, swimming, light running, cycling are recommended. No exhausting workouts if a person has never done this.

The shorter the diet, the more monotonous and stricter the diet. The menu for 3 days involves the use of only vegetables. Of course, you can choose one product and use only it, for example, cucumbers or cabbage. But sticking to a monotonous diet will be quite difficult.

Breakfast: coleslaw with 1 tsp. oils, herbs and lemon juice.
Second breakfast: apple.
Lunch: lean cabbage soup, rosehip compote.
Lunch: salad of fresh cucumbers, tomatoes, herbs and spices.
Dinner: peppers stuffed with vegetables.

Tip: From a large number of fresh vegetables, increased gas formation, bloating, discomfort in the abdomen can be observed. An aqueous decoction of dill seeds will help reduce discomfort. You can use pharmacy fennel.

The menu of a five-day vegetable weight loss is distinguished by the introduction of kefir. It can be replaced with natural yogurt or low-fat yogurt. Drinking a fermented milk drink is recommended at the end of the day.

Breakfast: boiled beetroot salad with butter and herbs.
Snack: apple.
Lunch: green cabbage soup from sorrel, vegetable puree from carrots with cabbage.
Snack: vegetable or squash caviar.
Dinner: stewed green beans.
Late dinner: a glass of kefir.

During the day you need to drink at least two liters of water. You can use green and black tea, herbal decoctions, compotes from apples, rose hips. All drinks are prepared without added sugar.

A vegetable diet for more than five days is considered a long one. Low-fat dairy products are introduced into the diet. Recommended kefir and milk up to 1%, cottage cheese up to 2.5%. Sweet fruits, berries, cereals and bread are still banned.

Breakfast: cottage cheese with herbs, tea.
Snack: apples.
Lunch: okroshka or hot vegetable soup, cauliflower puree.
Afternoon snack: pumpkin puree.
Dinner: eggplant, tomato and zucchini ratatouille.
At night: kefir.

Vegetable dishes can be consumed in unlimited quantities. A serving of dairy products and apples should not exceed 250 g per day.

It is allowed to introduce a small amount of rye bread and cereal cereals into the diet of a long-term diet. It is better to eat one thing a day, you can use cereal bread. Below is an example of a menu for two different days with the addition of bread and porridge.

Breakfast: oatmeal porridge on the water, tea.
Snack: salad of cucumbers and herbs with butter.
Lunch: vegetable soup, tomato and pepper salad.
Afternoon snack: apple, kefir.
Dinner: vegetable stew.

Breakfast: cottage cheese, apple, tea.
Snack: vegetable casserole, greens.
Lunch: lean borscht or okroshka, 2 slices of bread.
Afternoon snack: fat-free kefir.
Dinner: peppers stuffed with eggplant and carrots.

So that vegetable weight loss is not short-term, the lost weight does not return, you need to exit the diet competently. Meat products, cereals, eggs are introduced gradually.

Basic rules for exiting a vegetable diet:

1. The use of all those products that were allowed during the diet. It is not recommended to change the diet drastically.
2. The introduction of previously prohibited products one by one every 2 days in small portions.
3. It is not necessary in the first weeks to eat polished rice, flour products, including pasta. The sharp rise and fall in blood glucose will lead to severe hunger, which will be difficult to control.
4. Portion size control. No need to pounce on a previously banned product. It is better to eat it at the end of a meal or add it to a vegetable dish.
5. Fluid control. Water is important for the body not only at the stage of vegetable weight loss, but also to maintain the results achieved.

It should be remembered: Eating a large amount of fresh vegetables is contraindicated in case of problems with the digestive organs and kidneys. It is not recommended to follow a diet for children under 16 years of age. In all other cases, vegetable weight loss will only bring benefits, help cleanse the body, give lightness and get rid of extra pounds.

General rules

Vegetable diet refers to low-calorie express diets and allows you to reduce body weight in a short period of time. The importance of vegetables in human nutrition cannot be overestimated, since their absence in the diet does not allow providing the body with physiologically complete nutrition. The nutritional value of vegetables is determined by their biological composition, which includes a wide range of macro- and micronutrients. Vegetable crops contain carbohydrates, vitamins, macro- and microelements, organic acids, essential oils in a form available for absorption by the body.

The content of carbohydrates in vegetables varies from 3 to 10%, the maximum amount of which contains carrots (up to 7%) and beets (up to 10.8%). Vegetable carbohydrates are predominantly complex carbohydrates ( pectin, starch, fiber) and, to a lesser extent, simple carbohydrates - sugars in the form of glucose (pumpkin, cabbage, cucumbers) and sucrose (carrots, onions, beets). High starch vegetables include potatoes, legumes, and root crops.

The benefits of vegetables are also due to the high content of fiber, which contributes to the excretion of cholesterol, improvement of peristalsis and normalization of intestinal biocenosis. Vegetables are rich in vitamins ( IN 1, AT 6, To, R, ascorbic, folic acid, routine) and micro / macro elements (sodium, potassium, phosphorus, iodine, copper, cobalt, calcium, manganese, molybdenum, sulfur). So, parsley leaves, onions, green peas, parsnips and cabbage contain a lot of phosphorus; root crops and leafy vegetables - potassium; cauliflower, salads, garden greens, spinach - calcium; cucumbers, beets, lettuce and tomatoes - iron. Vegetable crops also play an important role as a source of vegetable proteins.

In general, vegetables and dishes from various vegetables cover a significant part of the body's need for water-soluble vitamins, maintain acid-base balance, stimulate the secretion of gastric juice and bile formation, the motor function of the gastrointestinal tract, improve the absorption of animal proteins, fats and carbohydrates, allow you to diversify the diet and stimulate appetite . The value of vegetable dishes and raw vegetables increases significantly, given that the energy value of the vast majority of vegetables varies between 15-50 Kcal/100 g of product. For guidance, below is a table of the calorie content of the main raw vegetables.

A diet on vegetables allows the inclusion of many vegetables in the menu, with the exception of vegetables rich in starch (potatoes, corn, squash, radishes, pumpkins, radishes) and reduced consumption of moderately starchy vegetables (carrots, turnips, beets, eggplant, zucchini, soybeans). Potatoes can only be used in baked form. The rest are non-starchy species: cucumber, all types of cabbage (except cauliflower), green peas, asparagus, spinach, onions (leek, onion, shallot, chives), garlic, lettuce, sweet peppers, celery (greens) should take most of the daily vegetable diet.

Vegetable crops can be consumed raw and as boiled, steamed and stewed dishes. When cooking, it is recommended to combine several vegetables in one dish and actively use garden greens. It is allowed to prepare smoothies based on them and include freshly squeezed juices in the diet.

For weight loss, you can use various options for a vegetable diet, both strictly vegetable and more gentle options (protein-vegetable and fruit-vegetable). A strict version of the diet provides for the presence in the diet of only permitted vegetables in the amount of 1.5-1.8 kg / day, which are divided into 5-6 doses. You can use them both raw in the form of salads, seasoned with lemon juice or with a teaspoon of olive oil and garden herbs, and stewed, boiled or in the form of vegetable soups. The diet involves the exclusion / restriction of salt and sugar.

The amount of free liquid at the level of 1.5-2.0 l / day, in the form of rosehip broth, mineral still water, vegetable juice, unsweetened green or herbal tea. This diet option has a low calorie content, about 900-1200 Kcal / day and is extremely unbalanced - the body practically does not receive proteins and fats. The duration of such hard diet options should not exceed 3 days. Longer periods of being on such a diet increase the risk of developing protein starvation and a deficiency in the intake of unsaturated fatty acids and fat-soluble vitamins. In addition, such a diet is a strong stress for the body.

For longer periods (7-15 days), protein-vegetable diets are recommended, the diet of which is expanded due to products containing protein - lean fish, dietary meats, cottage cheese, chicken eggs, low-fat sour-milk products, dried grain bread. At the same time, you can use both all these products, and only one of them, for example, chicken breast or fish.

In general, vegetable-based weight loss diets have a number of significant disadvantages. The diet is physiologically inadequate in terms of macro- and micronutrients, which can cause weakness and a decrease in overall performance, concentration, and slow reactions. Eating a lot of vegetables and especially cabbage can cause fermentation in the intestines with pain and flatulence. The diet is psychologically difficult.

With a diet for more than 7 days, the correct way out of it is extremely important:

• Expand your diet and increase portions gradually. First, introduce red lean meats, seafood, red fish, cheeses, dried bread into the diet. Continue to include enough vegetables in your diet. Eat dairy products for dinner. Drink plenty of fluids.
• After 3-5 days, introduce foods containing simple carbohydrates (honey, jams, preserves, small amounts of sugar) into the diet, and even later - sausages, white bread, smoked meats, fatty and fried foods. Don't overeat.

In a vegetable diet, it is allowed to use many different vegetables, mostly non-starchy types - all types of cabbage (except cauliflower), cucumber, asparagus, green peas, garlic, onions (leek, shallot, onion, chives), spinach, lettuce, celery (greens) sweet peppers, from which you can cook soups (cream soups) and main dishes - vegetable stews, casseroles, stewed, boiled and baked vegetables.

Also, these vegetables can be consumed raw in the form of a variety of salads, for dressing which you can use lemon juice or olive oil (1 teaspoon per day). With sparing diet options, 150-200 g / day of dietary meat (turkey meat, rabbit meat, or skinless chicken) and lean types of river or sea fish can be included in the diet. It is allowed to include chicken eggs, vegetable oils, low-fat cottage cheese and sour-milk products in the diet. For drinking, mineral water without gas, rosehip broth, herbal / green teas are used.

Vegetables and greens

баклажаны1,20,14,524капуста белокочанная сушеная15,01,448,0278капуста брокколи3,00,45,228капуста брокколи вареная3,00,44,027капуста брюссельская4,80,08,043капуста кольраби2,80,010,742капуста краснокочанная0,80,07,624капуста пекинская1,20,22,016капуста савойская1,20 ,16,028boiled cauliflower1,80,34,029watercress2,30,11,311red onion1,40,09,142bulb onion1,40,010,441carrots1,30,16,932cucumbers0,80,12,815olives0,810,76,3115radish pepper1,37,1,30 20,13,419arugula2,60,72,125celery0,90,12,112tomatoes0,60,24,220dill2,50,56,338zucchini1,50,23,016garlic6,50,529,9143

Fruit

apples0,40,49,847

Dairy

fermented milk products3,26,54,1117kefir 1%2,81,04,040

Meat products

rabbit21,08,00,0156

Bird

steamed chicken breast23,61,90,0113

Eggs

chicken eggs12,710,90,7157

Fish and seafood

seaweed0,85,10,049

Oils and fats

linseed oil 0.099.80.0898 olive oil 0.099.80.0898

Soft drinks

mineral water 0.00.00.0-soluble chicory 0.10.02.811 green tea 0.00.00.0-

Juices and compotes

rosehip juice0,10,017,670

Wholly or partially restricted products

The diet does not allow the inclusion of fatty meats and products from them (bacon, ham, sausages, offal, sausages, canned meat), animal fats, white rice, cereals, pasta. All smoked meats, salted vegetables, conservation are excluded. It is forbidden to use sugar, jam, honey, chocolate, jam, bakery products, ice cream, sweets and cream-containing products, butter. Completely excluded from the diet: fatty dairy products - cream, cheese, sour cream, kefir / fermented baked milk with a high fat content. Salt intake is limited. It is forbidden to drink alcohol-containing and carbonated sweet drinks, coffee and sweet black tea.

Vegetables and greens

vegetables legumes9,11,627,0168potatoes2,00,418,180

Fruit

oranges 0.90.28.136 bananas 1.50.221.895 grapefruit 0.70.26.529 mangoes 0.50.311.567 tangerines 0.80.27.533

Berries

grapes0,60,216,865

Mushrooms

mushrooms3,52,02,530

Nuts and dried fruits

nuts15,040,020,0500

Snacks

potato chips5,530,053,0520

Cereals and cereals

cereals3,31,222,1102rice6,70,778,9344white rice6,70,778,9344

Flour and pasta

pasta10,41,169,7337pancakes6,112,326,0233vareniki7,62,318,7155fritters6,37,351,4294

Bakery products

buns7,26,251,0317bread7,52,146,4227

Confectionery

jam0,30,263,0263jam0,30,156,0238candy4,319,867,5453cookie7,511,874,9417cake3,822,647,0397dough7,91,450,6234

Cakes

cake4,423,445,2407

Chocolate

chocolate5,435,356,5544

Raw materials and seasonings

Dairy

milk3,23,64,864 condensed milk7,28,556,0320

Cheese and cottage cheese

cheese24,129,50,3363 amber processed cheese7,027,34,0289 cottage cheese 18% (fatty)14,018,02,8232

Meat products

fat pork11,449,30,0489 pork fat1,492,80,0841 lard2,489,00,0797

Sausages

boiled sausage13,722,80,0260smoked sausage28,227,50,0360smoked sausage9,963,20,3608wieners10,131,61,9332 sausages12,325,30,0277

Bird

smoked chicken27.58.20.0184 duck16.561.20.0346 goose16.133.30.0364

Eggs

eggs12,710,90,7157

Fish and seafood

fish18.54.90.0136salted fish19.22.00.0190caviar36.010.20.0123canned fish17.52.00.088prepared fish12.56.714.7209

Oils and fats

butter 0.582.50.8748

Alcoholic drinks

white dessert wine 16%0.50.016.0153vodka0.00.00.1235cognac0.00.00.1239liqueur0.31.117.2242beer0.30.04.642

Soft drinks

cola0.00.010.442coffee0.20.00.32pepsi0.00.08.738sprite0.10.07.029energy drink0.00.011.345

* data are per 100 g of product

Vegetable Diet Menu for Weight Loss (Diet)

The vegetable diet menu is determined by the set of products allowed for inclusion in the diet. Eating 4-5 times a day, with a feeling of hunger, you can additionally snack on vegetables. Below is a sample menu for the week:

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Recipes for dietary vegetable dishes

Vegetable dishes for weight loss are relatively simple and do not require any special culinary skills and knowledge. Dietary vegetable dishes for weight loss are quite numerous, and using them in various combinations and many ways of cooking vegetables allows you to diversify the menu as much as possible - these are vegetable soups, dietary stews, a variety of salads that use a lot of vegetables, cabbage cutlets, vegetable pilaf, casserole.

vegetable soup

Vegetables - 350 g (celery, carrots, parsley, leeks, sweet peppers, broccoli, garden greens), 1.5 liters of water, pepper, bay leaf.

How to cook vegetable broth? Wash the celery root and carrots, peel and cook for 30 minutes until cooked, while the liquid should boil down to one liter. How to make vegetable broth soup? Add leeks, sweet peppers, broccoli cabbage to the prepared broth and boil for another 5-7 minutes, add allspice and bay leaf. Let it brew. Strain. Season with herbs.

How to cook thick soup from vegetables. As a rule, vegetable puree soup or vegetable cream soup is prepared for this. The recipe for a diet vegetable puree soup is simple and contains almost the same ingredients, but the technology for preparing it is somewhat different. Below are such soups with photos.

Vegetables: potatoes, carrots, broccoli, spinach, garlic, spices to choose from.

Boil the vegetables until cooked and beat everything with a blender until the consistency of the cream. If the puree is too liquid, you can add a spoonful of starch and beat well with a blender again. Add spices, garden greens and green peas to the finished soup puree. Place a teaspoon of yogurt on a plate before serving.

Vegetable stew recipe

Vegetables: eggplant, zucchini, onion, tomatoes, bell peppers, tomatoes, carrots, herbs, spices, garlic.

To prepare the stew, cut eggplant, zucchini, bell peppers, carrots into slices, put in a saucepan, add a tablespoon of vegetable oil, and simmer until tender. Add the onion, cut into rings, garlic, spices and tomatoes (tomato paste). Simmer another 5 minutes. You can also use pre-stewed vegetables.

Zucchini, bell peppers, eggs, leeks, broccoli, carrots, low-fat cheese, spices.

Cut the vegetables into small pieces, put in a saucepan and add water, simmer for 5-7 minutes. Put the stewed vegetables in a baking dish, pre-greasing its walls and bottom with vegetable oil. Whisk the egg and pour over the vegetables. The casserole is cooked at a temperature of 180 degrees for 15 minutes. 3 minutes before cooking, sprinkle the casserole with finely grated cheese.

Diseases of the gastrointestinal tract, childhood, anemia, diabetes, allergic diseases, pregnancy and lactation period.

), and every day the number of followers of a healthy lifestyle is growing. The importance of a healthy diet is told by the pages of glossy magazines, scientific and entertainment TV shows, and radio programs.

Quick article navigation:

Proper and healthy nutrition is only part of a huge set of measures aimed at healthy lifestyle. Nowadays, people have more information about the dangers of certain products, about what diseases they cause, and how destructive these or other food components are for the body. Slimness is a sign of leading a healthy lifestyle, which is why many people are so eager to shed unwanted pounds.

Vegetable diet for weight loss

One of the healthiest diets is vegetable diet for weight loss. It is better to sit on a vegetable diet for no more than one month. The minimum period is a week. Some manage to lose weight on vegetables by 10 kg in 7 days, but sudden weight loss is quite harmful and stressful for the whole body, so doctors recommend gradual weight loss. In a month you can get rid of an average of 2 to 7 kg of excess weight. Sitting on this diet is not recommended more than 1 time per year. It is not balanced, but the body during the diet receives enough vitamins and minerals. In addition, in losing weight:

• complexion improves;
• improves the structure of nails and hair;
• there is vigor and a desire to lead an active lifestyle, lightness throughout the body;
• the symptoms of chronic diseases are reduced;
• weight is reduced;
• immunity increases;
• mood improves, and symptoms of depression disappear.

Also this diet is great. prevention of many diseases such as atherosclerosis, obesity, diseases of the gastrointestinal tract, diseases of the cardiovascular system, beriberi, anemia, etc. A vegetable diet is a wonderful option for cleansing the body.

How to choose products

Starting a vegetable diet for weight loss is best in the "season" - summer or autumn when you can find an abundance of inexpensive vegetables and fruits in the markets and supermarkets. After all, buying fresh vegetables out of season, you risk going broke, and even get poisoned, since most of the out-of-season fruits are stuffed with chemicals. It is advisable to choose fresh products, only plucked from the beds, or buy them from the hands of those who do not treat plants with pesticides during the growing process. But if this is not possible, then ordinary products that you can get will do.

Choose fruits and vegetables that grow in your area and that your body is used to. With caution, introduce overseas fruits into the diet, as the body must get used to them. In addition, products delivered from abroad often cost much more than fruits grown in your country. Therefore, in order to save give preference to the "domestic manufacturer". This fact will make the vegetable diet also cheap.

What can you eat on a vegetable diet

Vegetable diet for weight loss can rightfully be called a delicious diet. It is diverse, despite the fact that the main products in the diet of losing weight are fruits and vegetables. After all, there are a huge number meals, salads, drinks thanks to which you will experience a surge of strength and lose weight. So, what fruits and vegetables can you eat while on a diet?

• zucchini;
• cucumbers;
• tomatoes;
• eggplant;
• radish;
• carrot;
• salad;
• beans;
• cabbage;
• mushrooms;
• sweet pepper, etc.

vegetable, which should be avoided - potatoes, since eating potatoes contributes to weight gain rather than weight loss.

Advice: if you decide to go on a vegetable diet for weight loss in winter or spring, when there are few fresh vegetables, you can buy frozen vegetable mixes. Such products undergo shock freezing, that is, they are frozen immediately after collection. Therefore, all vitamins and minerals in them are kept almost in their original form. From these mixtures, you can cook vegetable soups and cook stews and saute vegetables.

From fruits, give preference green apples. Sometimes you can afford melon, watermelon, peaches, apricots.

In addition to vegetables and fruits in the diet of losing weight should be present:

• low-fat kefir;
• skim cheese;
• skimmed milk;
• yogurt with a fat content of 0%;
• oat groats;
• Rye bread;
• eggs.

Products allowed boil, steam, bake in the oven or grill, eat raw. Salads are best seasoned with lemon juice or olive oil in a small amount. You can also use your favorite spices and a small amount of salt when cooking.

Diet menu for the week

Try to make your menu so that it is as diverse as possible. Introduce something new into your diet every day. Set a goal try the maximum number of vegetables during the diet. You should eat about 1.5 kg of vegetables. If you manage to eat less, it means that the process of losing weight will go much faster.

We offer you an approximate menu of a vegetable diet for weight loss for a week:

The first day:

• Breakfast: omelet with tomatoes, tea;
• Dinner: vegetable soup from any vegetables, a slice of rye bread;
• Afternoon snack: green apple;
• Dinner: vegetable casserole, fat-free kefir.

Second day:

• Breakfast: oatmeal in water or low-fat milk with a little added sugar, tea;
• Dinner: zucchini baked with cheese;
• Afternoon snack: peach;
• Dinner: fresh vegetable salad (white cabbage, tomatoes, cucumbers, grated carrots, canned corn, seasoned with olive oil), kefir.

Day three:

• Breakfast: fat-free cottage cheese with raspberries, tea;
• Dinner: baked eggplants with tomatoes, onions and cheese;
• Afternoon snack: orange;
• Dinner: grilled vegetables (eggplant, mushrooms, onions, tomatoes).

Day four:

• Breakfast: toast with tomato, tea;
• Dinner: mushroom soup with vegetables;
• Afternoon snack: fat-free yogurt;
• Dinner: stewed cabbage with chicken meat.

Day five:

• Breakfast: 2 boiled eggs, 2 cucumbers, tea;
• Dinner: eggplant caviar, rye bread, fruit compote;
• Afternoon snack: pear;
• Dinner: mushrooms baked with cheese, herbal tea.

Day six:

• Breakfast: fat-free cottage cheese, freshly squeezed carrot juice;
• Dinner: bean and tomato lobio;
• Afternoon snack: a few pieces of melon;
• Dinner: ratatouille tea.

Day seven:

• Breakfast: oatmeal, tea;
• Dinner: vegetable soup, vegetable stew, tomato juice;
• Afternoon snack: 2 peaches;
• Dinner: vegetable casserole with egg, kefir.

A vegetable diet for weight loss for a month suggests a similar diet. You can slightly expand and diversify the menu offered by us at the expense of your own imagination and recipes.

On our site you can find a huge number of recipes for vegetable dishes in the Recipes section.

Recipes for popular low-calorie vegetable dishes. Video

Vegetable cream soup

Ingredients

• 300g chicken fillet;
• celery 1 pc.;
• carrots 2 pcs.;
• onion 1 pc.;
• potatoes 3 pcs.;
• flour 5 tablespoons;
• skim milk 300 ml;
• salt, pepper, spices to taste, for example, suneli hops.

Cooking method

1. Cut the chicken fillet into pieces and dip into boiling salted water.
2. Cut the carrots and celery into small cubes, scroll the onion in a blender or through a meat grinder. Simmer all vegetables in a skillet over low heat.
3. Peel the potatoes, cut them into cubes, and add to the pan with the vegetables. Salt, add your favorite seasonings. Simmer for 5-10 minutes, and add to the pan with chicken fillet.
4. Whisk flour with milk until smooth. Add it to the soup, and cook, stirring for another 10 minutes.
5. Blend the soup in a blender until smooth. Cream soup is ready.

Video recipe for vegetable soup with a calorie content of 57 kcal:

fitness salad

Ingredients

• tomato 1 pc.;
• cucumber 1 pc.;
• Feta cheese 40 g;
• lettuce a few leaves;
• pitted olives 6 pcs.;
• olive oil 30 g;
• Yalta onion (purple);
• salt, spices to taste, for example, oregano.

Cooking method

1. Chop the lettuce a little and put them on a plate.
2. Cut the cucumber into thin circles, cut the tomato into slices resembling garlic.
3. Cut the Yalta onion into thin half rings.
4. Cut feta cheese into cubes.
5. Lay all ingredients in layers, add oregano, drizzle with olive oil. Diet salad is ready.

Fitness Salad Video Recipe:

Vegetable cutlets

Ingredients

• cauliflower 200 g;
• carrots 1 pc.;
• potatoes 3 pcs.;
• flour 100 g;
• salt, pepper, spices to taste, for example, curry.

Cooking method

1. Grate all vegetables on a fine grater.
2. Add flour and spices. Make minced meat.
3. Form small balls and fry them in a pan in a sufficient amount of oil for 2 minutes on each side.
4. Transfer the finished cutlets to a paper towel to absorb excess oil. If you don't want to fry the patties, you can steam them, bake them in the oven, or microwave them.

Video recipe for vegetable cutlets:

Vegetable stew

Ingredients

• zucchini 1 pc.;
• carrots 1 pc.;
• tomato 1 pc.;
• eggplant 1 pc.;
• red bell pepper 1 pc.;
• tomato paste 100 g;
• salt, pepper, spices to taste.

Cooking method

1. Cut the zucchini and onion into small cubes. Fry in a skillet with a little sunflower oil.
2. Grate carrots on a coarse grater, add to vegetables, stew.
3. Cut the bell pepper into cubes, add them to the vegetable mass. Put everything in a deep saucepan, add a little water and start simmering.
4. Dice the tomato and add to the vegetable stew. Stir, simmer for 10 minutes over low heat. At the end, add 100 g of tomato paste for color and a pleasant sour taste. Tomato paste may or may not be added. Salt and pepper the stew.

Video recipe for vegetable stew:

Chic vegetable dish - Ratatouille

Ingredients

• zucchini 1 pc.;
• tomato 3 pcs.;
• eggplant 1 pc.;
• garlic 2 cloves;
• tomato paste 2 tbsp. spoons;
• olive oil 2 tbsp. spoons;
• salt, spices to taste, for example, a mixture of Provence herbs (basil, marjoram, sage, rosemary, oregano, thyme, mint).

Cooking method

1. Cut the zucchini, eggplant and tomatoes into thin slices. Arrange the vegetables in a rimmed ovenproof dish, standing up, alternating between the zucchini, tomato, and eggplant. Vegetables should be tightly packed.
2. The second step is to prepare the ratatouille sauce. This will require three-quarters of a glass of hot water, in which you need to dissolve the tomato paste and 2 tablespoons of Provence herbs. After that, crushed garlic, salt and pepper if desired, olive oil should be added to the sauce. Mix everything.
3. Pour the sauce over the vegetables. Cover the pan with a lid, or cover tightly with baking foil.
4. Bake in the oven for 1 hour at 200 degrees. At the end, bake the ratatouille without a lid for another 10 minutes. This is necessary to get a golden crust. Ratatouille is ready!

Video recipe for a vegetable dish Ratatouille:

Vegetarian Diets: Everyday Soup Cleansing Book

Vegetables are recommended foods for any type of weight loss. Why? The fact is that vegetables are perfectly absorbed by the body, contain few calories, but at the same time they perfectly saturate - filling the stomach with the presented products is much more useful, since there is no characteristic bloating. Therefore, there is a special vegetable diet for weight loss that allows you to lose up to 5 kg of excess weight in a week. At the same time, the feeling of hunger for losing weight does not bother, which prevents numerous breakdowns and other troubles.

Moreover, the vegetable diet is easy to follow - cooking does not take much time, since it is recommended to eat vegetables fresh and only sometimes after heat treatment. Simplicity also lies in the lack of observance of the time of meals - yes, it is advisable to do this, but if the person who is losing weight began to worry about hunger, you can have a snack with any allowed vegetable right on the go. The diet food discussed below includes additional products in the menu, which gives scope for imagination in the combination of what is allowed. A vegetable diet is often recommended by doctors to people with serious illnesses at the time of a critical situation - with the help of a diet, you can not only lose weight, but also improve your health. All the arguments presented lead to the desire to study the basics and principles of a vegetable diet, which will be discussed in detail in the article.

As mentioned above, a vegetable diet is not only effective in losing weight, but is also recommended by doctors for the treatment of certain diseases.

The following factors are in favor of vegetables:

• vegetables contain a large amount of vitamins, minerals, fiber and other useful trace elements, which makes a vegetable diet harmless to the body;
• the diet acts as an excellent prevention of vascular diseases, atherosclerosis, oncological manifestations;
• low-calorie diet - 1 kg of cucumbers contains only 150 kcal, and 1 kg of tomato - 190 kcal;
• vegetables contain little protein, fats and carbohydrates, but due to the amount consumed, the body will receive its daily allowance - these are the most balanced foods.

It is almost impossible to eat more than 1200 kcal per day of a vegetable diet, so there is no need to strictly monitor the weight of portions and calorie content of dishes. You can stick to a diet for weight loss for more than a month, subject to efficiency and the absence of poor health.

Advantages and disadvantages of losing weight on a vegetable diet

Vegetable diet, like any other, has its advantages and disadvantages. The positives include:

• low calorie vegetables will lead to quick results;
• during cooking, it is practically forbidden to use salt and spices - this helps to remove excess fluid from the body;
• vegetables contain a lot of fiber, which helps in bowel function;
• vegetables contain complex carbohydrates, and they do not lead to an increase in blood sugar levels - patients with diabetes can also follow the diet (only after consulting a specialist);
• a large list of allowed vegetables leads to a variety of diets.

But we should not forget about the disadvantages of a vegetable diet for weight loss, where the following factors are distinguished:

• Excessive fiber intake, on the contrary, can provoke intestinal upset;
• a small amount of protein can lead to its deficiency, so meat or fish, stewed or steamed, is periodically included in the diet;
• products allowed for weight loss are quickly digested in the stomach, so very quickly after eating there comes a feeling of hunger;
• a vegetable diet should be resorted to only in the summer, since in winter the lack of protein food can lead to serious consequences for the body.

Be that as it may, reviews about losing weight on a vegetable diet are only positive. People note the characteristic lightness, increased efficiency and other positive aspects - even the feeling of hunger does not seem to be such a terrible torment.

The essence of vegetable nutrition for weight loss

A diet on vegetables is the use of not only vegetables alone, but also additional permitted foods, on the basis of which you can create dishes yourself or use ready-made recipes.

The essence of the diet is presented in the following principles:

• no more than 1.5 kg of any permitted vegetables are necessarily eaten during the day (starchy varieties are introduced into the diet in reduced quantities);
• during the day, it is allowed to use crackers prepared independently, from rye or black bread;
• fermented milk products are allowed without sugar and other additives, with a low fat content;
• flakes seasoned with low-fat fermented milk products are allowed;
• seasonings and additives in the form of ginger, basil, horseradish, cinnamon, parsley are allowed;
• you can drink freshly squeezed juices from citrus fruits, cook compotes from berries, but without adding sugar.

The diet is not so strict, but without fail for breakfast, lunch and dinner, a salad of fresh vegetables seasoned with a fermented milk product or vegetable oil is consumed. During the day, you should drink at least 1.5 liters of pure water, and if you have a lot of excess weight - at least 2 liters. Mostly, the menu should include dishes from raw vegetables in salads - stewed, boiled and baked go only as an addition.

Menu for a week for weight loss

It is easy to hold out on allowed foods for a week - this is a quick and effective diet on vegetables, with which you can lose weight as much as 6-7 kg.

An exemplary menu is presented in the table.

A vegetable diet for a week allows you to change the menu for the next week and beyond - in the absence of unpleasant symptoms, the menu presented in the table can be followed for a long time.

Menu for 10 days for weight loss

If there is a desire and need to lose more weight, it is recommended to use a different menu designed for longer weight loss.

Here you can stick to a roughly compiled menu, which is given in the table.

In 10 days, you can lose up to 10 kg of excess weight. If you maintain a similar diet for a month, you can lose up to 20 kg of excess weight, depending on the initial.

Simple cooking recipes

On a diet, you can use a few simple recipes that do not take much time to prepare. You should give several cooking options for allowed and recommended dishes that you can please your family with.

lazy cabbage rolls

Lazy stuffed cabbage implies the absence of that laborious work of shaping. To prepare, follow these steps:

• Prepare cabbage leaves - cut them into squares with sides of 7-8 cm.
• Prepare the "stuffing" - here you can mix tomatoes, bell peppers, carrots, add some greens and other products as desired. Add one raw egg to the resulting mixture, mix thoroughly.
• Start cooking by putting a brazier on the fire, pouring a little vegetable oil into it. Put the pre-chopped carrots and tomatoes - do the usual overcooking.
• Now lay out the cabbage leaves - lightly salt and pepper, you can add allowed spices.
• After stewing the cabbage for 10-15 minutes under the lid, put the previously prepared vegetable mixture formed into “meatballs” on the sheets. Simmer for another 15 minutes covered.

Serve the dish sprinkled with herbs. Such lazy cabbage rolls can be used not only on a diet and for losing weight - this is an excellent replacement for the usual stew.

Vegetable soup

The diet in question cannot do without soup, so you should cook it almost every day using the following recipe:

• Pour a small amount of oil into the pan and put the grated carrots, diced tomatoes.
• After overcooking, throw all the products used into the soup - some potatoes, white cabbage, broccoli or cauliflower (they can be combined), bell peppers and others.
• Boil for another 15 minutes.

Serve diet soup with chopped herbs and a little sour cream. Such a soup for weight loss is recommended to be consumed with permitted rye bread or crackers. A vegetable diet is welcomed by nutritionists and is often recommended for weight loss for people with a large amount of excess weight. Nutrition is based on the frequent use of food, making it easier for them to stick to it, preventing the temptation to break into starchy foods and sweets. In between meals, you can eat some raw vegetables so as not to suffer from hunger. If previously losing weight consumed more than 3500 kcal per day, he should reduce the daily calorie content on the diet to 2000 kcal at the initial stage. Gradually reduce calories.

Overweight problems, both in women and men, have reached widespread proportions. All the methods and techniques that exist in the world to get rid of excess weight are aimed only at making money, but not at all for help, and even more so for solving existing problems. If there is a desire to lose weight, then you need to do it yourself using the existing method of losing weight minus 10 kg per week using a vegetable diet. What is this process of a vegetable diet, what are its features and whether it is really effective in the fight against excess weight, we will find out further.

Menu for the week

A vegetable diet is a really effective way to lose weight, since eating wholesome food in itself contributes to such a positive result.

We will consider the features of the diet in the next section, but for now we will find out what the menu for the week is.


1 day : the vegetable diet is quite simple, so for breakfast it is allowed to eat one chicken egg, vegetable salad, but without mayonnaise, as well as tea. For lunch, you can saturate your stomach with vegetable soup with a salad of various types of vegetables, both fresh and boiled. During dinner, it is best to eat battered cauliflower with tea without sugar.

2 day : for breakfast, prepare a vegetable salad, and during lunch, eat stewed cabbage with kefir. Moreover, kefir must be consumed fat-free, which is an excellent tool for cleansing the body. For dinner, you should prepare a salad with ingredients such as asparagus, broccoli, olive oil and lemon juice.

It is also unforgettable that during the diet it will be useful to make snacks and afternoon snacks. During these sittings, it is recommended to eat vegetables, fruits or yoghurts.

3 day : in the morning again prepare a salad of vegetables, for example, tomatoes with herbs. For lunch, you can make such a popular salad as vinaigrette. Salad should be consumed without bread, and at the end, drink tea. For dinner, cook a vegetable stew that will be healthy and nutritious.

4 day : in the morning, eat a salad of grated carrots with the addition of yogurt. Yogurt must be low fat. For lunch, you are allowed to cook yourself boiled potatoes with herbs, as well as a salad of fresh vegetables. Diversify dinner with jam with tea or fresh vegetables.

Day 5: for breakfast, you can eat fresh vegetables, such as: tomatoes, cucumbers or carrots. For lunch, prepare a soup of vegetables, as well as a salad of fresh herbs. For dinner, make a salad of vegetables, which must be seasoned with olive oil.

On the sixth and seventh day, you can diversify your daily diet through a vegetable diet with the help of all the same favorite vegetables. Recipes for making salads can be found in this material, but which dish, when it is better to cook, you need to decide on your own. In any case, if you stick to the above menu, then as a result you can lose 8-10 kg in a week. It is important, after the end of the vegetable diet, not to rush to return to your usual diet, but rather to review and correct it.

Basic Rules

Any diet means under its feature of malnutrition, and even a feeling of hunger. The feeling of hunger or malnutrition entails stress for the body, which even women of strong character are unable to cope with. Therefore, if you decide to lose weight with a vegetable diet minus 7 kg per week, then you need to do this after 100% certainty that such a test is within your power.

What are the features of the vegetable diet and its main conditions, we will consider further.

1. Training . This method of losing weight should be taken not just seriously, but psychologically prepared. Indeed, formally, a vegetable diet does not represent anything like that, but from the first day you can feel the stress and discomfort of this technique. But it is the discomfort in the form of a feeling of hunger that is the main point that contributes to weight loss. To tune in positively to such a technique, you need to imagine what you will get at the end of the procedure. This is the main incentive to prepare for a vegetable diet.
2. Drinking. Be sure to drink liquids in the daily diet. The amount of fluid per day should not be less than 1.5 liters, which actually has a positive effect on the metabolic process.
3. It is forbidden to eat foods that are not included in the menu during the diet. After completing the vegetable diet, it is important to exclude from the diet such harmful foods as salt, sugar, seasonings, flour, and alcoholic beverages. This is the only way to get a positive result and reduce the risk of recovering again in the future.
4. Strict adherence to the regime. Throughout the week, it is necessary to control the time of eating and the number of sittings. Only such a strict attitude to the process contributes to a positive reaction to the process of losing weight.
5. If you connect sports to the diet, then in the end you can get a double result. Therefore, about how much you can throw off in a week on a vegetable diet, it all depends on the person himself and his attitude to the process of losing weight. Only confidence and desire will help not only lose weight, but become even slimmer and more beautiful.

Therefore, you should not simply try various methods and techniques for losing weight, you must choose the one that you like and it is with it that you can achieve positive results.

Diet options for vegetables

Consider also the equally popular options for diets on vegetables, which allow you to get rid of excess weight as quickly and efficiently.

Protein-vegetable diet

A simple version of the vegetable diet, in which it is necessary to alternate the consumption of vegetables and protein foods. A sample menu for a week with a protein-vegetable diet is as follows:

1. The diet begins with a vegetable diet. In the morning you can eat salad with bread. For lunch, cook vegetable soup or stew vegetables, and for dinner again make a fresh salad.
2. On the second and third days, you should include the use of foods such as butter with bread during breakfast in the diet. For lunch, cook chicken broth, as well as beans or mushrooms. For dinner, cook a boiled chicken breast, bake fish or enjoy 2 boiled eggs.
3. On the fourth and fifth days, the diet should be varied with vegetables and fruits. In the morning you need to eat cottage cheese with fruits or dried fruits. At lunch, the diet is characterized by the use of vegetable soup, and in the evening again cottage cheese, only with vegetables. Snacks are supplemented in the form of eating any fruit.

Fruit and vegetable diet

Vegetables and fruits are a complex source of vitamins, minerals and trace elements, which are actually lacking in our body. But during the fruit and vegetable diet, you can only eat certain vegetables and fruits, for example, it is forbidden to eat grapes and potatoes.

Features of this kind of diet are built on the following recommendations and properties:

1. Fruit and vegetable products should be consumed mainly with the skin, since it is in it that there are many useful things.
2. Portions for the use of fruit and vegetable products should not exceed the norm of 300 grams.
3. The norm of water per day is two liters, but it is important to use it throughout the day, and not drink it in an hour.
4. No time limits. That is, a person can eat even at 21.00 and after that go to bed.

The fruit and vegetable diet menu consists of nuts, dried fruits, salads, various fruits, etc. It is best to resort to this method of losing weight in the summer, when the diet can be varied as your heart desires.

Vegetable diet for 10 days

This type of diet differs from the seven-day duration. In fact, this is the same thing, only the result, which is obtained after 10 days, exceeds seven days, but only in the case of the right approach to losing weight.

The ten-day version of the vegetable diet is divided into two types.:

• strict;
• sparing.

The strict version is characterized by the following menu picture:

1. For breakfast, you should eat oatmeal with skim milk and carrot salad.
2. During a snack, amuse yourself with one cucumber.
3. For lunch, prepare a salad of fresh vegetables with boiled potatoes and vegetable oil.
4. During the afternoon snack, it is allowed to eat bell peppers.
5. In the evening, enjoy fresh vegetables.

To a sparing diet option, you can add bread, coffee, and liver to the diet.

For 10 days of a vegetable diet, you can lose weight up to 10 kg, subject to all recommendations.

vegetable recipes

Consider the recipes of some dishes with which every woman can diversify her diet.

Vegetable diet: reviews and results

The popularity of diets is simply inexhaustible, every woman strives and tries to lose weight with her sparing methods, while getting the most positive result. What can you get from a vegetable diet for a week? We learn from the reviews of our readers.

Valentina, 29 years old:“When I learned about the vegetable diet, I immediately realized that this is what will really help me lose weight. I immediately learned all the subtleties and pitfalls. There are stones, but not many. The biggest of them is to cope with the inexorable desire to eat throughout the entire period of weight loss. To be honest, I tried it on myself and realized that everything is not so scary. Girls, everything is real, you just need to want. In addition, when I felt hungry, I simply took an apple or carrot and chewed it. This was enough to quench my thirst for a while. In a week I managed to lose 7 kg, which I am very happy about.

Natalia, 35 years old:“A friend lost 10 kg in 10 days, after which she informed me about it. I did not believe it right away, but on the same day she visited me, and I did not recognize her. After the survey, I found out that she succeeded in this thanks to the method of losing weight with the help of a vegetable diet, which is designed for 7-10 days. Without thinking twice, I also decided to make my dream come true. What to say? In 7 days I lost 6 kg, but decided not to stop and continued the technique for up to 10 days. On the 11th day I got on the scales and was surprised, in three days another 2.5 kg was gone. The result is stunning and now I feel 5 years younger.”

Carolina, 25 years old: “I am very grateful to my sister, who made it possible for me to lose 8 kg using a vegetable diet. I weighed 85 kg, but in a week my weight dropped to 75.5 kg, which caused me a lot of positive emotions. Now I'm taking a 30-day break and I'm thinking of repeating the technique and losing another 5-8 kg. But even at this stage, I am glad that everything worked out for me and I can happily tell you that the vegetable diet really works and helps to find happiness. ”