Bean Diet. Advantages, disadvantages and bean diet menu. Types of bean diet. The disadvantages of legumes and to whom they are contraindicated

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Legumes have been used by people for a long time, because they can not only be used to cook delicious food but also to get energy supply for the whole organism. Lentils, beans, beans, soybeans, peas, contain many useful substances in particular, they are a storehouse of protein, necessary for the body person. Nevertheless, many consider such food heavy for the stomach, so legumes are not often used for weight loss. What you should know about these unique fruits, whether they can be used for a diet and in what quantity, let's figure it out. Find out, .

What is the legume family

Not everyone knows that in addition to beans, beans, lentils, soybeans, chickpeas, peas, legumes also include peanuts, cocoa beans, from which chocolate is made. Fruits are massively used in all cuisines of the world, they prepare first and second courses, snacks, salads, and canned. We will now consider the species common in our region, they are inexpensive, they are quite popular, these are soybeans, beans, peas, lentils, and beans. In addition to standard ripened fruits, there are varieties that are eaten green, peas, beans in pods.

We also note that soy meat is made from soybean, which is rich in protein, which belongs to legume products for weight loss. Exists whole list soy products, with which vegetarians have long been familiar, are oils, pastes, semi-finished products that replace meat and are used for diet food. All varieties are of great value, which allows them to be included in diets. different type. This applies to both recovery diets and weight loss menus.

Energy value of beans per 100 g:

• Calories: 298 kcal;
• Proteins: 21 g
• Fat: 2 g;
• Carbohydrates: 47 g;
• Dietary fiber: 12 g;
• Water 14 g.

Legumes for weight loss: benefit or harm

Often, when thinking of legumes, peas and beans come to mind, followed by soybeans. These are the main fruits that are common and available to the consumer in our region. also in recent times began to use lentils, beans more intensively in food, some prefer chickpeas, but it is already more difficult to find it in our supermarkets.

There are people who love everything beans, soybeans or peas, as well as lovers proper nutrition, because these products contain a large amount of protein, include fats, carbohydrates, starch, a vitamin-mineral complex. Despite this, scientists have proven that the bean diet for weight loss is quite effective and allows you to do so without compromising health.

What contributes to weight loss on legumes:

1. They are rich in dietary fiber, contain complex carbohydrates, protein. Once in the human body, each of these substances performs its own tasks, one of the components of which is weight control.
2. Availability dietary fiber and starch helps to reduce the absorption of glucose and fats.
3. Satiety of products allows you to dine in a small portion and not feel hungry for a long time which is important when dieting.
4. The low fat content makes it possible to include these products in different diets, and also use them as the main menu.

The disadvantages of legumes and to whom they are contraindicated

Not everyone can use legumes for weight loss. They contain difficult-to-digest proteins, are digested for a long time by the stomach, so this diet is not recommended for use in case of problems with the gastrointestinal tract. It is forbidden to add them to the menu and for diseases of the biliary tract.

In order for food to be digested and processed faster, it should be subjected to intense and prolonged heat treatment. For those who are reluctant to cook or do not have time for this, losing weight on beans will not work. To cook peas, beans, soybeans faster, it is recommended to pre-soak them in cold water.

The disadvantage of undercooked fruits can be bouts of flatulence. They also occur with excessive consumption of these products in food. Avoid flatulence will allow small portions and plentiful drink. As for raw use, they are only eaten in unripe green form, green beans, green peas.

Among the variety of types of diets on beans, the most effective are those in which fats of animal origin are completely excluded from the diet. In other words, you can’t eat any meat, this can also be attributed to the minuses for those who cannot imagine their life without such a delicacy.

Therefore, meat-eaters diet on beans without meat is not suitable.. But there is another option here, when legumes, lean meats, and fish are included in the diet. But in any case, you will have to give up sweets and pastries.

What are the benefits of losing weight on legumes

This diet will great solution for those who love such food, who cannot lose weight on other diets, due to constant breakdowns, and it is also relevant as an imperceptible weight loss without intense stress. But this does not mean at all that it will be necessary to sit on only one bean, balanced diet nutrition allows you to eat vegetables, fruits, dairy products, but at the same time, not exceeding daily allowance calories.

The benefits of a diet on beans, peas, lentils

• Muscle tissue is strengthened;
• The body receives enough energy;
• The acids included in the composition contribute to the acceleration of metabolism;
• rises immune defense organism;
• Thanks to fiber, the body is cleansed of toxins;
• At right menu the work of the gastrointestinal tract is normalized.

Due to the fact that the use of legumes for weight loss in most cases excludes the inclusion of fats in the diet plant origin, the course of such diets recommended by nutritionists is 14 days.

Bean diet and its features

Let's say right away that there are two types of bean diets for which you can make varied menus. Some involve the use of legume meat while others vehemently reject it. Both the first and second options, when consuming 1000 calories per day, give results, yet you can lose more on a purely bean diet. Sweet, fatty, fried, smoked, baked goods are completely excluded from the diet.

Diet for weight loss on legumes

From these products, the menu should be formed in such a way that the daily the energy value was no more than 1000 kcal. You can cook any salads, soups, add a snack with peanuts, drink a glass of kefir at night.

• Beans, peas, lentils, chickpeas, soybeans, other legumes;
• Sour-milk fat-free products;
• Vegetables, fruits, berries, fresh juices;
• Green tea, still mineral water;
• Kashi from different cereals;
• Mushrooms, soy meat and other soy products;
• Unroasted, unsalted dry peanuts, tree nuts.

Sample menu for the day:

• Breakfast: Fat-free cottage cheese 100 g, berries 120 g, green tea;
• Second breakfast: Apple or other non-sweet fruit;
• Lunch: Legumes 100 g, vegetables 150 g, herbal or green tea;
• Afternoon snack: Snack with nuts (peanuts 5 pcs.);
• Dinner: Soy meat 100 g, any porridge up to 70 g, tea;
• Not later than 2 hours before bedtime, you can drink a glass of fat-free yogurt.

Diet for weight loss on meat and legumes

Sitting on any diet is hard, even if it includes meat, you always want sweets. The diet with meat is designed for a maximum of 14 days, then you can see the results in weight loss. It will take 4-5 kilograms, this is not much, but without harm to the body. After all, a diet, not bean diet pills, which are promised in a week.

This is painstaking work, and in order for it to be as effective as possible, it should be paralleled with playing sports. This menu includes vegetables, fruits, dairy products, rye bread, hard cheese, lean meat, and all types of legumes. The diet excludes sweet, fatty, is calculated at a daily rate of 1000 kcal. Dinner no later than 19:00, from drinks Fresh Juice, unsweetened tea, plenty of water.

Approximate daily menu:

• Breakfast: Cottage cheese with raisins or toast rye bread with a thin piece of cheese;
• Second breakfast: A glass of fat-free fermented baked milk or kefir;
• Lunch: Boiled beans 100 g, vegetable salad or a glass tomato juice;
• Dinner: Boiled lentils, vegetable salad, fruit juice 200 g.

The diet is quite sparing, instead of meat, you can add fish to the menu low-fat varieties, as well as green peas, canned beans. A big plus will be soups, pea, bean, perfect for lunch. You can cook a joint dish in a slow cooker, beans with meat, vegetables, without adding fat. Be sure to drink plenty of water, if you really want to eat in the evening, a glass of fat-free kefir is allowed.

Those who set out to get rid of extra pounds, probably know a couple of diets that contribute to weight loss. Often, many methods of losing weight involve the use of only a few types of products or significantly reduce the calorie content of the diet, which gives and, as a result, possible breakdowns. Yes, and you must admit, eating the same dishes for a week or more is so boring.

If you want to get rid of 3-4 kg in a week, and at the same time lose fat, and not muscle mass body, a bean diet will help you. It's not only enough varied way nutrition, because beans are beans, peas, chickpeas, corn, lentils and so on. The meaning of this diet is that you eat foods rich in protein and fiber, as well as B vitamins and various trace elements. The first two components help to reduce hunger and get enough protein, as well as speed up the metabolism. The bean diet, of course, limits the amount of food consumed, but does not suggest "sitting on beans." You can also eat fruits (except bananas and grapes), vegetables, low-fat cheese, as well as drink kefir and unsweetened tea or coffee. Detailed menu below. After seven days, you will be pleased to find that the arrow of the scales has deviated significantly to the left (i.e., your weight has decreased), your health has become better, and skin cleaner (due to colon cleansing).

Bean diet: menu for the week

So, you decided to try this particular regimen, which is scheduled according to the days of the week and the main meals.

Day 1

You are recommended to have breakfast with a toast of grain or black bread with a slice of low-fat cheese and a glass of kefir. If you are used to eating second breakfast, then cook from oranges, apples and half a kiwi. For lunch - the main meal, boil 100 g of beans (dry weight), season the porridge with a spoonful of vegetable oil, drink a glass of vegetable juice. You can take a tomato, as well as squeeze out carrots, celery and so on. And for dinner, prepare a small portion vegetable salad with dressing from lemon juice and balsamic vinegar. Drink all this with a glass of fruit juice, preferably without sugar.

Day 2

Start your morning with fat-free cottage cheese with a handful of raisins. You can skip the second breakfast or eat a couple of apples or other favorite fruits (however, bananas and grapes are prohibited). For lunch, make green onions, which can be seasoned a small amount vegetable oil. Also boil a hundred-gram serving of beans. Dinner is offered with fish, boiled or steamed, as well as 100 g of green peas, canned.

Day 3

For breakfast, you can eat the same set of foods that you had on the first day of the diet. The second meal allows only fruits. Lunch will delight you with hearty pea porridge (boil 5-6 tablespoons of peas), as well as vegetable salad, which is best seasoned with a mixture of lemon juice and balsamic vinegar. Make it for dinner light soup from beans, and it is best to cook it on a vegetable, and not meat broth, the menu will also include a salad and a glass of tomato juice.

Day 4

The bean diet is close to completion, and within the first three days you have probably said goodbye to 1-3 kg of weight. On this day, have breakfast with toast, cheese and kefir, then, before lunch, you can eat a couple of fruits or make a salad out of them. Main reception food will consist of 100 g of beans, boiled fish (up to 150 g) and a small bowl of vegetable salad. But dinner will not please you with satiety and variety - you will have to be content with 250 g of pea soup and a couple of slices of black or bran bread.

Day 5

This time, breakfast will consist of low-fat cottage cheese and raisins. Then, until noon, you can please yourself fresh fruit. For lunch, prepare a glass of vegetable broth, 200 g of boiled lentils and a salad of sauerkraut. And dinner will consist of stewed eggplant and a small piece of rye bread.

Day 6

Breakfast for this diet day must be prepared in advance. In about a day, germinate 150 g of beans. it healthy dish you need to drink any vegetable juice. Before lunch, as usual, you can have a snack with fruit. The main meal includes 250 g of pea soup and the already familiar vegetable salad without oil. If you really want to eat, you can add a slice of rye bread to this menu. And we're cooking for dinner vegetable stew, but the addition of vegetable oil should be minimal, and it is forbidden to add potatoes and beets from the ingredients.

Day 7

For breakfast, low-fat cottage cheese is offered. Lunch will also not please with variety - cook 100 g of stewed green peas or beans, as well as sauerkraut salad. Between meals, you can snack on fruit. Dinner on this day will consist of pea porridge, 100 g of meat without fat and 1-2 slices of black bread.

So, the bean diet for weight loss is complete. But for better consolidation of the result, as well as for those who need to lose a sufficiently large amount of weight, this menu must be repeated from the very beginning and the second week. Due to the fact that it is quite diverse, it is not difficult to withstand even 14 days. And, of course, the second a week will pass much easier than the first. Your body will already get used to some restrictions, cleanse itself, will not require sweets or fatty foods. The bean diet, the reviews and characteristics of which are quite positive, will really help get rid of 3-5 kg ​​(or more) in two weeks. Most importantly, do not sit on it for more than the specified time, and if you feel unwell, contact your doctor. Remember, even if you drop excess weight, you need to continue to eat right, keep a moderate caloric intake, and also play sports. In this case, the lost kilograms will never return to you.

Efficient and at the same time safe technique weight loss is a bean diet. But it turns out that legumes include not only peas and beans that are well known to all of us since childhood, but also soybeans, lentils, peanuts, chickpeas, and even clover with mimosa.

The benefits of legumes

Almost all legumes eaten are very useful for the body, they are rich in vegetable proteins, fats, carbohydrates, minerals and vitamins, for which they received the name "vegetable meat" among the people.

In addition to the previously listed common properties each member of the family is unique and irreplaceable in its own way.

• Peas, for example, contain a lot of starch, ascorbic acid, carotene, B vitamins.
• Beans are low-calorie, but very nutritious, and thanks to the valuable substances in its composition, it not only supports protective functions body, but also improves immunity, prevents the development various infections. In addition, its presence is highly desirable in the diet of diabetics, because it is rich in unsaturated sugars that are indispensable for them.
• Lentils are the champion in iron content among legumes. A large amount of potassium and calcium is found in soy, products from which help in the prevention and treatment of cardiovascular diseases.
• Peanuts are famous total absence in its composition of cholesterol, despite the fact that it contains 50% fat. In addition, it contains antioxidants that prevent early aging and reduce the impact of harmful free radicals on the body.
• Undeservedly rarely used by us, low-calorie chickpeas are known for their rich content of methionine, an amino acid that improves liver function and acts as an antidepressant. And if we recall the presence of selenium in its composition in in large numbers, which prevents the development oncological diseases and increasing mental activity, then chickpeas will rightfully take pride of place on our table.

As you can see, representatives of the legume family are just a storehouse of useful substances. So why not start consuming them more often and ditch the bean diet along the way. overweight?

Types of diet

In general, the bean diet is divided into two main types.

The diet of the first type is considered strict, if it is observed, it is allowed to eat only specific product, and depending on this main product, the diet can be pea, bean, lentil, soy.

Strict lentil

Let's take a closer look at the strict lentil diet, which involves 3 meals a day.

Menu

• In the morning you drink a glass of water, after 1.5-2 hours - a cup of green tea or coffee without adding sugar, milk or cream.
• Drink another glass of water before dinner. Lunch and dinner boiled lentils with vegetables.
• Before going to bed, you can drink any unsweetened fermented milk drink.

This diet lasts for about 7 days.

light diet

The second type bean diet is less restrictive and more enjoyable. There is no need to torture yourself with monotonous food, but there are still certain restrictions.

1. Firstly, no sweet and starchy foods.
2. Secondly, forget about semi-finished products, canned food, smoked meats, fried and fatty foods.
3. Third, cut out alcohol completely.

As with most diets, you need to drink plenty of water, green tea, herbal infusions, natural juices. Low-fat boiled meat and fish, vegetables (except potatoes), fruits, brown rice, light soups in vegetable broth, lean stews, sour-milk products are welcome, but in moderation.

The daily diet is divided into 4 meals, the main part of two of them are boiled or stewed legumes.

Menu

• Breakfast - unsweetened sour-milk drink, a sandwich of grain bread with cheese.
• Snack - an apple or 2 kiwi, a glass of water.
• Lunch - boiled beans with finely chopped greens, seasoned with olive oil, unsweetened tea or coffee.
• Dinner - lentil porridge, herbal tea.
• Before going to bed, drink a glass of fat-free kefir.

Advantages, disadvantages, precautions

• The undoubted advantage of the diet is that the products that make up the bulk of the diet are available to everyone and always, you can “sit” on it at any time of the year.
• because of huge amount vegetable protein in the diet fat mass will disappear, while the muscle will remain in place.
• Fiber swells in the stomach, which speeds up satiety and prevents you from eating too much. The body is enriched with useful trace elements, and due to the large amount of fiber, the feeling of hunger will be alien to you throughout the entire period of dieting.
• It is impossible not to appreciate beneficial effect her to work digestive system- the walls of the intestines are cleansed of toxins, the metabolism is accelerated.
• Nutritionists advise to adhere to non-strict bean diet no more than two weeks, during which you will lose from 2 to 5 kg. Then you should take a break for 2 months, after which the diet can be repeated if desired.
• Before starting a diet, be sure to consult a therapist! If you are suffering from diseases gastrointestinal tract, liver or kidneys, then the bean diet will not only not be beneficial, but can also seriously harm.
• In addition, adherents of the diet should avoid increased physical exertion - due to the low calorie content of foods consumed for quite a long time, your body may begin to work for wear and tear.

Dishes from peas, beans, lentils are not only healthy, nutritious and quite tasty. Delight your household with dishes of Mexican, European, Italian, Turkish, Indian, Ukrainian and even Greek cuisine made from legumes, and you will not leave anyone indifferent.

Recommended by experts for weight loss. Any types of legumes are very useful for the body with their composition - they contain a large amount of vegetable proteins, fats, vitamins, minerals. For example, beans have a lot of protein, pectin, and fiber. In addition, it is low in calories, can quickly satisfy hunger, strengthen the immune system, due to special substances it protects the body from intestinal infections.

The second example is lentils. Contains a lot of easily digestible protein minimal amount carbohydrates and fat. In order to ensure daily requirement body in vitamins B, trace elements, especially iron, you need 80 grams of lentils.

very valuable food product legume family - green peas, which are rich in valuable vegetable proteins, complex carbohydrates- starch, B vitamins, carotene, ascorbic acid, as well as potassium, manganese, phosphorus.

With the help of legumes, you can reduce your weight by five kilograms. We recommend you a few simple rules. During the diet, drink plenty of non-carbonated water, coffee and tea without sugar. At night you need to drink any fermented milk product(fat content not higher than 2.5%) to normalize bowel function. Do not consume sweet, starchy, fatty, and alcohol. The diet should last no more than two weeks.

Bean diet menu for a week

Tuesday
Breakfast - fat-free cottage cheese - 150 grams, tea without sugar, a cup of coffee.
Second breakfast - two fruits (bananas are excluded).
Lunch - boiled beans - 100 grams, sauerkraut salad with one tablespoon sunflower oil.
Dinner - boiled green peas - 100 grams, boiled fish- 100 grams, green tea without sugar.
One glass of yogurt before bed.

Wednesday
Breakfast - a piece of cheese, toast, kefir - 200 grams.
The second breakfast is any one fruit. Dinner - pea porridge- 5-6 tablespoons, vegetable salad, tea or coffee without sugar. Dinner - one serving of bean soup (without meat), vegetable salad, tomato juice.
One glass of yogurt before bed.

Thursday
Breakfast - toast with cheese, kefir - one glass.
The second breakfast is a salad of orange, kiwi, apple.
Lunch - boiled beans - 100 grams, boiled fish - 150 grams, vegetable salad - 200 grams, one glass of pumpkin or tomato juice.
Dinner - one serving of pea soup with two slices of rye bread, one glass of tea without sugar.
One glass of yogurt before bed.

Friday
Breakfast - 150 grams of cottage cheese with raisins, tea or coffee without sugar.
Second breakfast - any fruit (two pieces).
Lunch - one serving of vegetable broth, boiled lentils - 200 grams, sauerkraut.
Dinner - stewed eggplant - 250 grams, green tea without sugar, one slice of black bread.
One glass of yogurt before bed.

Saturday
Breakfast - one serving of sprouted beans, one glass of juice.
The second breakfast is any fruit.
Lunch - one serving of pea soup, lean vegetable salad - 250 grams, tea without sugar, one slice of black bread.
Dinner - vegetable stew (without beets and potatoes) - 300 grams, tea without sugar with lemon.
One glass of yogurt before bed.

Sunday
Breakfast - cottage cheese 150 grams, tea or coffee without sugar.
Second breakfast - any one piece of fruit.
Lunch - sauerkraut salad, stewed green peas or beans - 100 grams, one cup of tea.
Dinner - one serving of pea porridge, boiled meat - 100 grams, a few slices of rye bread, tea without sugar or juice.
One glass of yogurt before bed.

We also invite you to familiarize yourself with weight loss. Reviews of the bean diet can be found below.

Before you start a bean diet, be sure to consult a dietitian.

Specialists in the field of nutrition and healthy eating created the bean diet as a safe and effective way to combat overweight. It really justifies itself, because in 14 days it allows you to part with 3-5 kg. Of course, there are faster and more efficient power systems. However, it is this diet that makes it possible at the same time to reduce weight and adhere to proper nutrition. Surely many, after reading the name, will decide that for weight loss they will have to eat only beans. It's not like that at all. In fact, the diet on this diet is distinguished by an enviable variety. If you supplement it with a daily physical activity, nice results make you happy even faster.

What do you need to eat on such a diet? As they say, not only peas. The list of legumes, fortunately, is quite extensive. For cooking diet meals you can safely use soy, beans, lentils, chickpeas, cocoa beans and the already mentioned peas.

The bean diet, just like many others, is based on certain food restrictions. True, it must be said that there will definitely not be a need for a hunger strike. However, all foods allowed in this food system should only be low-calorie.

The most important quality of legumes is their enrichment with protein. This is very beneficial for the muscles - in the process of losing weight, they will not lose their mass. Also they are in large quantities contain fiber. It is she who needs to say “thank you” for the quick saturation and absence obsessive feeling hunger. And that's not all. Fiber makes an invaluable contribution to the functioning of the digestive system. She, like a professional cleaner, diligently cleans the intestinal walls from adhering toxins and, accordingly, has favorable influence on metabolism. It's no secret to anyone that just metabolic processes plays a leading role in weight loss. Often fat deposits and their natural result - overweight and additional centimeters - occur when they are violated.

Any, even the most - a kind of shake-up for the body. Legumes are good because they qualitatively eliminate its consequences. How? With the help of many useful substances in the composition. Lentils, peas, and beans are packed with incredible amounts of high-quality plant-based protein, as well as vitamins and various minerals. They are also rich in fats. Only vegetable. it healthy fats- they do not provoke an increase in body weight. There is a lot of protein in lentils, but on the contrary, there are few fats and carbohydrates. By the way, it is absorbed better than other legumes. And one more fact in favor of lentils: in order to provide yourself daily allowance vitamins from group B and iron, you will need to consume only 80 g of this legume.

How to diet properly

Positive and negative sides

The pluses include:

• The undeniable benefits of legumes for the body.
• Good nutritional balance. The fullness of the diet with sour milk, fruits and other benefits.
• Variety of daily diet.

The cons are:

• Lack of animal proteins in the diet.
• Diet contraindication for people with gastrointestinal diseases and some other diseases.
• The need for a competent exit from the diet. If they are neglected, the weight will gain again and quickly.

Meal schedule for 1 week

Let's summarize

Many people like dishes made from lentils, peas or beans due to their nutritional value and wonderful taste. In addition, they are likely to please the rest of the family. And this will save you from having to cook food for each separately.

"Sitting" on legumes, you will provide your body with a decent supply of the most important nutrients, and also, as already mentioned, enrich it with a very valuable protein. Your muscles will thank you. Legumes will not only help you lose those extra pounds, but they will do it with the highest quality, without harm to the body. And this is the most important thing in every food system.