Bean diet: description, menu, reviews and results. Beans for weight loss

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Legumes have been used by people for quite a long time, because they can not only be used to cook delicious dishes, but also get energy boost for the whole body. Lentils, beans, beans, soybeans, peas contain many useful substances, in particular, they are a storehouse of protein, needed by the body person. Still, many people consider such food to be heavy on the stomach, so legumes are not often used for weight loss. Let’s find out what you should know about these unique fruits, whether they can be used for diet and in what quantity. Find out, .

What is the legume family like?

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

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

Energy value of beans per 100 g:

• Calorie content: 298 kcal;
• Proteins:21 g
• Fats: 2 g;
• Carbohydrates: 47 g;
• Dietary fiber: 12 g;
• Water 14 g.

Legumes for weight loss: benefit or harm

Often, when thinking about legumes, peas and beans come to mind, followed by soybeans. These are the main fruits that are common and available to consumers in our region. also in Lately They began to use lentils and beans more intensively for food; some people prefer chickpeas, but it is already more difficult to find in our supermarkets.

There are people who adore all beans, soy or peas, and also lovers proper nutrition, because these products contain a large number of protein, include fats, carbohydrates, starch, and a vitamin-mineral complex. Despite this, scientists have proven that the bean diet for weight loss is quite effective and allows you to lose weight without compromising your health.

What helps you lose weight on legumes:

1. They are rich in dietary fiber and 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. The presence of dietary fiber and starch reduces the absorption of glucose and fats.
3. The satiety of the products allows you to have a small portion of lunch 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, as well as use them as the main menu.

Disadvantages of legumes and to whom they are contraindicated

Not everyone can use legumes for weight loss. They contain proteins that are difficult to digest and take a long time to digest by the stomach, so this diet is not recommended for 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 absorbed 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 is not suitable. To cook peas, beans, and soybeans faster, it is recommended to pre-soak them in cold water.

The disadvantage of undercooked fruits can be attacks of flatulence. They also happen when excessive consumption of these products for food. Small portions and drinking plenty of fluids. As for raw use, they are eaten only in their unripe green form, green beans, green peas.

Among the variety of bean-based diets, the most effective are those in which animal fats are completely excluded from the diet. In other words, you cannot eat any meat; this can also be considered a disadvantage for those who cannot imagine their life without such a delicacy.

Therefore, a diet based on beans without meat is not suitable for meat eaters.. But there is another option when the diet includes legumes, lean meat, and fish. But in any case, you will have to give up sweets and baked goods.

What are the benefits of losing weight on legumes?

This diet will be an excellent solution for those who love this kind of 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 you will need 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 value calorie content.

The benefits of a diet based on beans, peas, lentils

• Muscle tissue is strengthened;
• The body receives sufficient quantity energy;
• The acids contained in the composition help accelerate metabolism;
• The body's immune defense increases;
• Thanks to fiber, the body is cleansed of toxins;
• At correct menu the functioning of the gastrointestinal tract is normalized.

Due to the fact that eating legumes for weight loss in most cases excludes the inclusion of fat 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 legume diets for which you can create a variety of menus. Some suggest using meat with legumes, while others categorically reject this. Both the first and second options give results when consuming 1000 calories per day, but you can lose more on a purely legume diet. Sweets, fatty, fried, smoked, and baked goods are completely excluded from the diet.

Diet for weight loss on legumes

The menu should be formed from these products in such a way that the daily energy value is no more than 1000 kcal. You can prepare any salads, soups, add peanuts as a snack, and drink a glass of kefir at night.

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

Sample menu for the day:

• Breakfast: Skim 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;
• No later than 2 hours before bedtime, you can drink a glass of low-fat kefir.

Diet for weight loss on meat and legumes

It’s hard to go on any diet, even if it includes meat, you always want sweets. The diet with meat is designed for a maximum of 14 days, then you will be able to see results in weight loss. It will take 4-5 kilograms, which is not much, but without harm to the body. After all, a diet is not bean-based diet pills that they promise in a week.

This is painstaking work, and in order for it to be as effective as possible, it should be done in parallel with sports. IN this menu includes vegetables, fruits, dairy products, rye bread, hard cheese, lean meat, as well as all types of legumes. The diet excludes sweets and fatty foods and is calculated at a daily rate of 1000 kcal. Dinner no later than 19:00, including 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 low-fat fermented baked milk or kefir;
• Lunch: Boiled beans 100 g, vegetable salad or a glass of tomato juice;
• Dinner: Boiled lentils, vegetable salad, fruit juice 200 g.

The diet is quite gentle; instead of meat, you can add lean fish to the menu, as well as green peas and canned beans. A big plus will be soups, peas, beans, perfect for lunch. You can cook a joint dish in a slow cooker, beans with meat, vegetables, without adding fat. You should definitely drink a lot of water; if you really want to eat in the evening, a glass of low-fat kefir is allowed.

Thanks to the undoubted benefits beans and other legume products, as well as the presence of “dietary” protein in them, diets with a predominance of legumes are becoming increasingly popular in modern world. It is known that when creating a diet for weight loss, it is important to take care of a sufficient amount squirrel, thanks to which you can preserve muscle tissue and get rid, first of all, of fat. If you add exercise to your diet sports, then the effect will be simply stunning.

Beans will also enrich your body with a number of rare and useful substances and will help improve the functioning of many body systems. This article will be useful to you if you want to learn about exactly how to eat on a bean diet and how other types of legumes are beneficial.

Beneficial properties of beans: why can beans help you lose weight? (VIDEO)

Beans- it is nutritious and useful product, which can help in the fight against overweight. Perhaps, among all legumes, beans are the most popular and valuable product.

Let's take a closer look at it beneficial properties and consider the features of its dietary value.

• Beans are capable interfere with the absorption of light carbohydrates in the body, thereby blocking the entry of excess calories into the body.
• Beans are rich in easily digestible vegetable protein, which is an excellent alternative to meat and fish protein.
• Thanks to the availability vitamins(B, E, PP, C), microelements and other useful substances, beans perfectly strengthen the immune system and promote
• Amazing property beans is to stimulate production in human body hormone responsible for appetite suppression.
• Beans control cholesterol level and can lower blood sugar.
• Beans, like all legumes, contain a large amount fiber. Thanks to these plant fibers, the work of all digestive system and cleanses the intestines, which promotes general health the body and the removal of waste and toxins.

Variety of Legumes: What's in the Legume Diet?

White, red and black beans are the most affordable and popular legume products, however, in addition to them, lentils (red and brown), peas, soybeans, chickpeas, and mung beans have similar properties.

Lentils o It usually appears on our tables infrequently, but it is no less useful product than beans or peas. Treat yourself to lentil soup, or even better, use it as a nutritious side dish rich in vitamins (especially B vitamins) and microelements (cobalt, selenium). Like other legumes, lentils contain a lot of quickly digestible protein (26%) and dietary fiber. Lentils also contain folic acid in large quantities.

In light peas chickpeas protein contains about 30%. This variety of legumes contains rare and necessary for a person trace elements such as selenium, silicon, molybdenum, copper.

Peas extremely useful due to the presence of dietary fiber, vitamin C, carotene and the absence of fat. Peas contain a lot of vitamin PP, which is necessary for normalizing the functioning of the cardiovascular system. In addition, peas can slow down skin aging and help the body cope with infectious diseases.

Not everyone knows that everyone knows peanut is not a nut, but a type of legume. It ranks one of the first places in energy value and contains a small amount of fat. Peanuts contain many beneficial antioxidants. In addition, it has a beneficial effect on memory, attention, and general well-being of a person.

Soya beans– this is also valuable food product, which contains a lot of proteins and valuable nutrients, especially vitamins D and E. They help normalize fat metabolism and maintaining the balance of beneficial microflora in the intestines.

Mash is a favorite legume product in China, called golden bean. Mung bean contains dietary light protein and a lot of nutrients. It heals the body as a whole, helps cope with cardiovascular diseases and normalizes hormonal background both men and women.

Pros and cons of a legume diet

Bean diet considered one of the most effective and healthy diets for our body. Thanks to her, you can quickly throw off overweight And

Undoubted benefits of bean diet:

• Since legumes contain a large amount of highly digestible protein, it is recommended to combine it with physical exercise– the effect is not long in coming.
• Pulses fill the body quickly thanks to the large amount of fiber, so you will not experience constant feeling hunger, but at the same time they contain a minimum of calories.
• By following such a diet, you can effectively cleanse your body of waste and toxins.
• Legumes contain a lot of useful substances, vitamins and antioxidants, so your body will not lack them.
• This diet will not require any special material costs from you.
• Beans and other legumes are available throughout the year, so seasonality does not affect your ability to stick to this eating plan.

TO cons of the legume diet The following points can be included:

• It is imperative to drink enough water - for an adult this is an average of 2-2.5 liters per day, since during such a diet the body will actively get rid of toxins.
• Legumes contain large amounts of purines, substances that can cause diseases such as gout.
• It is recommended to soak some varieties of legumes for several hours before eating.
• Pulses often cause this unpleasant phenomenon like flatulence.

Doctors' opinions on the bean diet: who is it contraindicated for?

No matter what wonderful properties beans and other legumes have, for some people it can be severe. contraindicated. These primarily include:

• Individual intolerance to legumes
• People with work disabilities gastrointestinal tract
• , increased acidity stomach
• Cholecystitis
• Stomach ulcer
• Gout

Types of bean diet

There are two types of bean diets.

1. Proper nutrition with a predominance of beans: With such a diet, a person learns to eat properly, but at the same time enriches his diet with dishes made from beans.
2. Mono-diets with beans: During such a diet, a person eats mainly grain-legume products for some time.

More balanced And useful option considered, of course, proper nutrition with a predominance of bean dishes. However, if you need lose a few extra pounds for a limited amount of time (for example, for some special event), then you can use and. However, you shouldn't get carried away with them.

The duration of the bean mono-diet should not be more than weeks, during this time you will safely get rid of 3-5 extra pounds. Do not forget about the need to drink plenty of water, you can also add. Before going to bed, to normalize digestion, it is advisable to drink 200 grams of kefir or natural unsweetened yogurt.

Sample bean diet menu for a week

If you decide to follow a seven-day bean diet, then an approximate menu for such a diet will be useful to you. Its convenience lies in the fact that you know exactly what products and in what quantities you will need over the next seven days.

Monday

• Breakfast: a glass of low-fat kefir, a sandwich (whole grain bread, cheese)
• Lunch: orange or grapefruit (second breakfast remains the same throughout the week)
• Lunch, dinner: 100 grams of boiled beans and some fresh vegetables

Tuesday

• Breakfast: 150 grams of cottage cheese, you can add some dried fruits or fresh fruits
• Dinner: 100 grams of beans and 100 grams of boiled fish
• Dinner: 100 grams of beans and some fresh vegetables

Wednesday

• Breakfast: a glass of low-fat kefir, a boiled egg
• Dinner: 100 grams of boiled beans (preferably green beans) and 100 grams of boiled chicken fillet
• Dinner: 100 grams of beans, a piece of boiled fish and some fresh vegetables or herbs

Thursday

• Breakfast: natural unsweetened yogurt, sandwich (whole grain bread, cottage cheese, garlic, herbs)
• Dinner: green bean soup (without adding meat or frying), some fresh vegetables
• Dinner: 100 grams of boiled beans (preferably red),

Friday

• Breakfast: tea without sugar, oatmeal cookies
• Dinner: 150 grams of boiled green beans, a piece of lean boiled fish, a glass of tomato juice
• Dinner: boiled egg, some vegetables, kefir 1%

Saturday

• Breakfast: tea without sugar, sandwich (bread and cheese)
• Dinner: bean soup, vegetable juice, tomato
• Dinner: 100 grams of boiled green beans and some vegetables

Sunday

• Breakfast: unsweetened natural yogurt
• Dinner: 100 grams of boiled red beans, 100 grams of cottage cheese
• Dinner: 100 grams of boiled green beans, orange or orange juice

Thanks to this diet, your body will receive a large supply useful substances and valuable squirrel, necessary muscle tissue. Moreover, as can be seen from sample menu for a week, the diet will not require any special financial expenditure from you. It is beans and other legumes that will help you get rid of excess weight with health benefits and avoid starvation during the diet.

Recipes for dietary dishes with legumes

If you adhere to proper nutrition or any diet, this does not mean that you should eat bland and monotonous dishes. Our recipes will help you diversify your diet. dietary dishes with legume products that will please everyone in your family.

Vegetables with beans baked in a pot

It is not only tasty and healthy food, but also beautiful original dish, which you can surprise your family or guests with. To prepare it you will need special ceramic pots– they are intended for cooking in the oven. In fact, this is a home version of a multicooker that allows you to create a real culinary masterpiece with your own hands. The dish is served in the same pots, which will give your dinner a unique charm. Guests will certainly be delighted not only with the taste, but also with the appearance.

An effective and at the same time safe method of losing weight is the bean diet. But it turns out that legumes include not only peas and beans, which we all know well from childhood, but also soybeans, lentils, peanuts, chickpeas and even clover and mimosa.

Benefits of legumes

Almost all legumes eaten are very beneficial for the body; they are rich in vegetable proteins, fats, carbohydrates, minerals and vitamins, for which they are popularly called “vegetable meat”.

In addition to those listed earlier general 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 in calories, but very nutritious, and thanks to the valuable substances in their composition, they not only support protective functions body, but also improves immunity, prevents the development of various infections. In addition, its presence is highly desirable in the diet of diabetics, since it is rich in unsaturated sugars that are essential 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 complete absence contains cholesterol in its composition, despite the fact that it contains 50% fat. In addition, it contains antioxidants that prevent early aging and reducing 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 remember the presence of selenium in its composition in large quantities, 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 simply a storehouse of useful substances. So why not start eating them more often and lose those extra pounds along the way on a bean diet?

Types of diet

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

The first type of diet is considered strict; if followed, it is allowed to eat only a certain product, and depending on this main product, the diet can be peas, beans, lentils, or soybeans.

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.
• Before lunch, drink another glass of water. Have lunch and dinner with boiled lentils and vegetables.
• Before going to bed, you can drink any unsweetened fermented milk drink.

This diet lasts approximately 7 days.

Light diet

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

1. Firstly, no sweets or starchy foods.
2. Secondly, forget about semi-finished products, canned food, smoked foods, fried and fatty foods.
3. Third, avoid alcohol completely.

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

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

Menu

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

Advantages, disadvantages, precautions

• The undoubted advantage of the diet is that the products that make up the main part of the diet are available to everyone at all times; you can “sit” on it at any time of the year.
• Because of huge amount vegetable protein in the diet fat mass will disappear, but the muscle will remain in place.
• Fiber swells in the stomach, which speeds up saturation and prevents you from eating too much. The body is enriched useful microelements, and thanks to the large amount of fiber, the feeling of hunger will be alien to you throughout the entire period of your diet.
• Can't help but appreciate beneficial influence it affects the functioning of the digestive system - the intestinal walls are cleansed of toxins, metabolism accelerates.
• Nutritionists advise sticking to a non-strict bean diet for 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 suffer from diseases of the gastrointestinal tract, liver or kidneys, then a bean diet will not only not be beneficial, but can also cause serious harm.
• In addition, adherents of the diet need to avoid increased physical activity - due to the low calorie content of foods consumed for quite a long time, your body may begin to wear out.

Dishes made from peas, beans, and 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.

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

What will you need to eat on such a diet? As they say, not just peas. The list of legumes, fortunately, is quite extensive. To prepare dietary dishes, you can safely use soybeans, beans, lentils, chickpeas, cocoa beans and the already mentioned peas.

The bean diet, just like many others, is based on certain dietary restrictions. True, it must be said that there will definitely be no need for a hunger strike. At the same time, all products allowed in this food system must only be low-calorie.

The most important quality of legumes is their protein content. This is very beneficial for muscles - in the process of losing weight they will not lose their mass. They are also in large quantities contain fiber. It is she who needs to say “thank you” for quick satiety and the absence of an obsessive feeling of 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, provides beneficial influence on metabolism. It's no secret that just metabolic processes plays a leading role in weight loss. Often fat deposits and their natural result are overweight and additional centimeters - occur when they are violated.

Any, even the most, is a kind of shake-up for the body. Legumes are good because they effectively eliminate its consequences. How? With the help of many useful substances in the composition. Lentils, peas and beans contain incredible amounts of high-quality plant protein, as well as vitamins and various minerals. They also abound in fats. Only plant-based. This healthy fats- they do not provoke weight gain. Lentils contain a lot of protein, but, on the contrary, little fat and carbohydrates. By the way, it is absorbed better than other legumes. And one more fact in favor of lentils: to ensure daily norm 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 advantages include:

• The undeniable benefits of legumes for the body.
• Good nutritional balance. Fill your diet with fermented milk, fruits and other nutrients.
• Variety of daily diet.

The disadvantages are:

• Lack of animal proteins in the diet.
• The diet is contraindicated for people with gastrointestinal diseases and some other diseases.
• The need for a competent exit from the diet. If you neglect it, the weight will gain again and quickly.

Meal schedule for 1 week

Let's summarize

Dishes made from lentils, peas or beans are liked by many due to their nutritional value and wonderful taste. In addition, they will most likely appeal to the rest of the family. And this will save you from having to prepare food for everyone separately.

By “sitting” on legumes, you will provide your body with a decent supply of essential nutrients, and also, as already mentioned, enrich it greatly valuable protein. Your muscles will thank you. Legumes will not only help you lose extra pounds, but will do it as efficiently as possible, without harm to the body. And this is the most important thing in every nutrition system.

Diet type- low-calorie

Weight loss- 4-5 kg

Application period- 7 days

Legumes are the best choice for weight loss. They contain a large amount of vegetable protein, a lot of fiber, a sufficient amount of vitamins and microelements, as well as fats. In addition, legumes (beans, peas, lentils) are quite low in calories. All this makes them irreplaceable dietary products. Therefore, the site recommends using legumes not only for diets, but also for a healthy diet. Because of great content Protein legumes are also called plant meat. They have been known since ancient times - beans, peas and lentils were found in the tombs of the pharaohs.

The bean diet is designed for 7 days and allows you to lose 4-5 kg, but for this you need to follow some rules:

Sweet, fatty, starchy foods, as well as alcohol should be excluded from the menu;

In current drink more than usual every day drinking water, tea and coffee without sugar;

At night, you can drink a glass of low-fat kefir to improve bowel function.

Bean diet menu for a week

Reviews. Bean diet Quite satisfying and allows you to lose weight without feeling hungry. However, excessive physical exercise It is better to exclude diets for the entire time.