Plant diet for effective weight loss

The loss of vegetables is based on the consumption of low-calorie foods that can be consumed in large quantities. This nutritional system provides the body with essential vitamins, minerals and fiber. The length and route of plant diets vary. But it is not recommended to sit on it for more than a month - it can damage your health.

Principles of weight loss on vegetables

The diet is based on replacing high-calorie foods with low-energy foods. The diet of dieting is completely changing. Carbohydrates are replaced by sweet vegetables, and fats are replaced by foods high in fiber. This method of nutrition reduces weight, heals the body.

Rapid weight loss of vegetables will not work. The end result depends on the person’s age, initial weight, and level of physical activity. Affects diet results and duration:

  • 3 days - 1, 5-2 kg;
  • 7 days - 3-5 kg;
  • 14 days - 5-7 kg;
  • 30 days - 7-10 kg.

Weight loss is due to the beneficial properties of vegetables:

  • removal of excess fluid;
  • decreased appetite;
  • purification from toxins and toxins;
  • burning body fat;
  • acceleration of metabolism.
slimming vegetables

Vegetable diet rules

Weight loss will be successful if you follow the rules of eating:

  1. Eat up to 1, 5 kilograms of vegetables per day. Half of this amount is consumed raw. The rest is boiled, steamed or fried.
  2. Add frozen or canned vegetables to your diet if they do not contain harmful food additives.
  3. Check the energy value of your daily diet - 1200 kcal for women and 1800 kcal for men.
  4. Take food 4-5 times a day. Serving Size - 250-300 g.
  5. Provide a varied diet - eat a variety of vegetables.
  6. Use lemon juice, low-fat yogurt, apple cider vinegar or olive oil for salad dressings.
  7. Observe the level of water consumed - 8-10 glasses. Unsweetened green tea is allowed.
  8. Take it twice a week in your diet of low-fat dairy products - kefir, whey, yogurt, hard cheese.
  9. Exercise in the morning, walk or run more.
  10. Replace table salt with sea salt.
  11. Try to go to bed before 11 p. m. Sleep should be 1/3 of the day.
  12. Avoid stress or anxiety to eliminate the risk of failure.
fried vegetables for weight loss

Replacing high-calorie foods with low-calorie foods

Many vegetables are natural fat burners. Eat fewer calories to lose weight than your body uses. However, the amount of food does not decrease - you can consume more but fewer calories. The dietary fiber and water found in vegetables will prevent hunger until the next meal. A good solution is to cook your favorite foods from low-calorie ingredients.

Think ahead for each meal, with a variety of options. This makes it easier to control calories and prevents overeating. It is important to consume all diet products at the time of day when the food you eat is most beneficial.

During breakfast

The morning diet should be nutritious - 300-400 kcal. If you are low in calories at breakfast, you will not have enough energy until lunch. If you eat high-calorie foods - you feel tired because your body is digesting high-energy foods for a long time.

Nutrition tips to replace high-calorie foods:

  • Reduce the amount of oatmeal for breakfast by replacing half the serving with tomatoes or cucumbers.
  • Swap 1 egg from your breakfast meal for a salad or spinach.
  • Eat 2 slices of cheese instead of 1, replace the second with mushrooms.
tomatoes and cucumbers for weight loss

At lunch

Lunch accounts for 45% of your daily calories. Nutrition tips:

  • Place a sliced tomato or cucumber on the sandwich instead of meat or cheese. This reduces the caloric content of the food and the amount of food remains the same.
  • Bring the soup to a boil with beans, carrots or broccoli. Place the vegetables in the pasta and broth.
  • Eat steamed zucchini or eggplant instead of half a serving of pasta.

For dinner

Evening dinner is the easiest. It should be easily digestible while providing satiety until morning. Tips for exchanging products:

  • Use asparagus and roasted peppers as a side dish with meat instead of starchy potatoes.
  • Plan your dinner menu so that 60-70% of the portion is legume, leafy vegetables.
  • Eat 50 grams of spinach 2 hours before bedtime. Reduces hunger, burns calories during sleep.
spinach for weight loss

Vegetable snacks up to 100 calories

You can reduce your weight with snacks. They should consist of low calorie vegetables:

  • Olives- contain iron and vitamin E, which improve the condition of the skin and prevent aging. It contains only 68 kcal in 20 olives, they saturate the stomach well.
  • Boiled soybeans- has an ideal balance between fats, carbohydrates and proteins. 50 g of young cooked beans contains 72 kcal. This amount is enough for an appetizing snack that will help you lose weight, prevent vascular and heart disease.
  • Steamed broccoli- applies to low-calorie snacks - 27 kcal / 100 g.
  • Roasted bulgarian pepper- considered as a dietary snack - 36 kcal / 100 g. Such a snack eliminates the craving for sweets due to the carbohydrate content in the pepper.
  • Pumpkin puree- suitable for pre-lunch and afternoon snacks. The container contains only 68 kcal / 200 g.
  • Tomato juice- refers to tasty, healthy snacks - 50 kcal / 1 cup. It is not recommended to add salt to the drink.
  • Homemade popcorn- with the addition of grated maize cheese. Calorie content 100 g - 70 kcal.
olive tomato juice and broccoli vegetables for diet

The best vegetables for weight loss

Almost all vegetables contribute to weight loss. It all depends on how it is made and consumed. The best diet vegetables:

  1. cabbage- White, colored and broccoli helps you lose weight. All varieties contain phytochemicals that eliminate body fat. Cauliflower relieves bloating during a vegetable diet.
  2. Carrot- Contains 17 kcal in 1 medium root vegetable. Carrots speed up metabolism. Consume it raw to cleanse your intestines of toxins.
  3. Cucumber- consists of water, free of fat and carbohydrates. The energy value of 100 g of vegetables is 13 kcal, which is ideal for weight loss, even when pickled.
  4. Celery- differs in different caloric content in the root - 70 kcal, in the leaves - 6 kcal. Celery juice mixed with apple juice cleanses the body of toxins when drunk on an empty stomach in the morning.
  5. Mushroom- for a diet it is better to use mushrooms. Their caloric content depends on the cooking method. 100 g of steamed mushrooms - 54 kcal, fried - 30 kcal, steamed - 27 kcal. Meat, eggs and cheese instead of mushrooms.
  6. Chili- activates fat metabolism, burns calories. 1 sleeve contains only 8 kcal. Chile eliminates the sweet and salty cravings. Regular consumption of pepper prevents diabetes and obesity.
  7. Lettuce leaves- contains only 15 kcal / 100 g. Add the leaves to the meat so it is easier to digest and no fat is deposited on the stomach.
  8. Garlic- speeds up metabolism, digestion. 1 clove contains 7 kcal. Add garlic to salads, cottage cheese or sandwiches.
  9. Zucchini- contains a lot of fiber, which reduces appetite. 100 g of vegetables contains 15 kcal. Add the raw zucchini to the salads, bake in the oven.
fat burning vegetables for weight loss

Prohibited foods during the diet

In order to lose weight during a strict vegetable diet, the use of the following is prohibited:

  • products made from flour, except wholemeal rye bread;
  • fatty meat and fish;
  • vegetable and animal fats - 2 tablespoons allowed. l. sunflower or olive oil daily;
  • whole milk, cream, sour cream;
  • fruits, sugar, honey, other confectionery;
  • fast food, canned food, pickles and smoked meats;
  • mayonnaise, fatty sauces, starch;
  • salt more than 5 g per day;
  • alcohol, sweet soda, coffee, compotes, juices.

Benefits of consuming vegetables

There are several benefits to losing weight with a vegetable diet:

  1. Ability to consume almost all vegetables. The diet only limits the consumption of potatoes and corn because they are high in calories.
  2. Fiber content. Vegetables and vegetables contain more of it than other products. Dietary fiber improves the work of the digestive system, speeds up metabolism and removes harmful substances.
  3. Assembling a varied menu. The vegetables can be used to make delicious salads, soups, snacks and sandwiches.
  4. Consuming large amounts of food. With a vegetable diet, it is impossible to stay hungry - you can eat a lot and often.
  5. Lack of carbohydrates. Vegetable salads and juices do not burden the liver, they are easy to digest and give strength.
  6. The fat content is minimal. It promotes weight loss and prevents the development of cardiovascular diseases.
  7. Lack of tyrosine. This amino acid provokes the production of substances that increase blood pressure.
  8. Cancer prevention. Vegetables contain phytoestrogens and selenium, which prevent the development of malignancies.

Health risks

The vegetable diet also has its drawbacks. There are health risks associated with losing weight:

  • Nutrient deficiency. Vegetables contain very little protein and fat, so the diet is forbidden for adolescents, pregnant and lactating women.
  • Immune system problems. The long-term diet is not suitable for the elderly, people with weakened immune systems. Consuming vegetables alone does not protect the body from infections or viruses.
  • Indigestion. Raw vegetables are coarse foods that cause bloating, intestinal complaints in people with digestive problems.
  • Changing your diet. Sharp changes in eating habits can exacerbate chronic diseases.