Beans for weight loss: what are the benefits of legume diets? Hearty legumes for weight loss: eat deliciously and not gain weight.

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 for their complete absence of cholesterol, despite the fact that they contain 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 weight on a bean diet along the way? overweight?

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 green tea or coffee without added 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 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 her to work 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 illnesses gastrointestinal tract, liver or kidneys, then the bean diet will not only not bring any benefit, 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.

Legumes are a traditional product on the table of many peoples of the world. They are recognized useful doctors different areas of medicine, they are included in diets for weight loss. There is a developed system for losing weight using large quantity Legumes are sources of vegetable protein, which provides quick and long-lasting satiety.

Read in this article

Is it possible to eat legumes for weight loss?

All representatives of legumes are distinguished by their rich composition:

• vitamins PP, C, K, A, E and almost the entire B line;
• , phosphorus, magnesium;
• iron, manganese, zinc;
• easily digestible amino acids;
• pectins, fiber;
• lysine, phytates.

All of these elements take an active part in metabolic processes and, when sufficiently supplied to the body, this affects the burning of fat cells. Benefits of legumes for weight loss:

• toxins, waste and excess fluid are removed from the body - swelling disappears, changes in better side complexion;
• the intestines are cleared of accumulated feces, its walls begin to absorb only useful material from already digested food;
• turns out to be weak choleretic effect– the digestion process improves, blood sugar levels normalize and stabilize, and “bad” cholesterol is eliminated.

Thanks to the high content of B vitamins, all representatives of legumes improve brain function (increase concentration, make memory stronger) and stabilize the psycho-emotional background - stress becomes rare and goes away. depressive states, the desire to “seize” problems and troubles disappears.

Legumes are considered for weight loss excellent choice and because of their low calorie content. And doctors specifically highlight the ability of such products to provide a film on the gastric mucosa, which prevents the rapid absorption of large amounts of fats and carbohydrates. This leads to the complete transformation of the latter into glucose, which ensures a long-lasting feeling of satiety.

From harmful properties can only be highlighted increased gas formation– this is a “side effect” when consuming any representatives of legume plants. But you can make it less intense with the help of fennel or mint - they are consumed simultaneously with “harmful” foods.

Contraindications for use

Beans, lentils, and beans may not be eaten by all people. Doctors identify several internal diseases, in which they will be contraindicated:

• pancreatitis (inflammation of the pancreas);
• joint pathologies;
• rheumatism;
• gastritis (inflammation of the gastric mucosa);
• kidney diseases that are severe and have complications.

Legumes are not allowed on the menu for people and with some dermatological diseases– these products remove excess fluid from the body, along with which calcium and iron “leave”.

Before you start losing weight on a diet with legumes, you should be examined by a therapist, even if there are no diagnosed internal diseases.

Watch this video about the benefits and harms of legumes:

Diet on legumes

It has a varied diet and is characterized by the absence of attacks of hunger, dizziness and nausea, even with a limited diet. Maximum term following the diet - 2 weeks, a repeat course of weight loss can be carried out no earlier than after 3 months. You need to leave the bean diet carefully: gradually increase the calorie content of your meals, and do not overeat on sweets and fatty foods.

The best option would be to further maintain rational nutrition, but with a small amount of legumes on the menu and meat. Then, even during breaks between weight loss courses, the weight will decrease or, at a minimum, remain at the achieved values.

A legume diet will be more effective if a person plays sports. Moderate physical exercise will only speed up the weight loss process.

Advantages and disadvantages

The main “advantage” of such weight loss is considered to be its benefits for the body as a whole. Doctors highlight the following advantages of a legume diet:

• weight loss proceeds evenly and slowly - you will be able to get rid of 5 - 8 kg in 2 weeks, which is optimal for obtaining sustainable results;
• the body does not experience stress, does not begin to store additional fat reserves and does not torment a person with bouts of acute hunger;
• the diet is balanced, there is no excess or deficiency of any elements;
• There are a lot of permitted products; there will be no difficulties in creating a varied menu.

The disadvantages of the bean diet include: complete absence meat on the menu - for many people this factor can be decisive. And not because of a lack of protein in the body (there is just enough of it from the product in question), but against the background of psychological discomfort. In some cases, the lack of animal protein leads to irritation, unmotivated aggression, mood swings, which negatively affects the functioning of the nervous system.

Products

Nutritionists say that the menu can include almost all food products, except meat. Naturally, you will need to give up any pastries, sugar, sweets and cakes with milk and fermented milk products with a high percentage of fat and alcohol.

The list of permitted products includes:

• porridge from any cereals, cooked in water without butter;
• fish low-fat varieties(some nutritionists recommend abandoning this product);
• whole milk and any fermented milk products;
• dried fruits - raisins, dried apricots, but dates should be discarded;
• fresh vegetables and fruits or after heat treatment;
• rye bread (preferably dried or, but not more than 200 g per day);
• any ;
• compotes, green and black tea, coffee - all without sugar, milk;
• jelly.

And this list is not the main one, it is only an addition to legumes!

Menu

To understand how a menu for a diet on legumes is compiled, it is worth carefully studying the example for one day:

• morning – 2 pieces of dried + hard (50 g) + 200 ml of kefir without sugar;
• day – boiled beans + pickled onions and a minimum amount vegetable oil;
• evening – boiled river or sea ​​fish(100 g) + canned or fresh green peas (100 g).

It is highly advisable not to have snacks, but if the feeling of hunger is too intense, then you are allowed to eat some fresh vegetables or fruits - sour apples, carrots, pears, White cabbage, citrus fruits, kiwi.

To get the desired weight loss results, you need to take into account only one nuance when creating a menu: You should not eat legumes in the morning; it is better to save them for lunch and dinner. Moreover, in one meal you are allowed to eat no more than 100 g of the main product.

Recipes

You can prepare many different dishes from legumes. They retain all vitamins and micro/macroelements; the recipe is designed in such a way that additional components do not increase the calorie content of the daily menu.

Bean soup

As a main product, you can take lentils, beans or white/red beans. Place carrots cut into strips or cubes in 2 liters of water, onion and put on fire. The legumes need to be washed in running water until the drained liquid becomes clear - the specified amount of water will require ½ cup. As soon as the vegetables boil, add the main ingredient and cook until tender.

• if beans are used, they are soaked several hours before cooking in hot water;
• You can add a little salt to the soup, but it is advisable to avoid this spice;
• add 1 tablespoon of vegetable oil to the finished product;
• To improve the taste, add fresh herbs to the bowl of soup;
• You can eat 150 ml of this dish in one meal.

Pea “mash”

This is a porridge that satisfies even with limited consumption. You need to thoroughly rinse the peas, add water in the proportion of 2 cups of legumes to 5 cups of liquid, bring to a boil and cook over low heat. During the cooking process, the “grout” can be salted. As soon as the peas are ready, they need to be crushed into puree - this is done in the pan in which the porridge was cooked. You can simplify the process and beat it with a blender.

According to the recipe, a little butter and chopped dill are added to the finished “rout.” To reduce the calorie content of a dish, you should take vegetable oil and reduce its amount to the minimum possible.

Warm bean salad

The legumes are boiled until tender; first, they are soaked in hot water for several hours. By the time the beans are ready, you need to fry any mushrooms in vegetable oil with onions (champignons, oyster mushrooms). All salad ingredients must be warm; you cannot add sour cream to the finished dish - it is already quite fatty and filling. It can be improved taste qualities salt and ground black pepper.

Warm bean salad can be eaten for lunch; it is too heavy for the evening.

To learn how to prepare a warm salad with beans, watch this video:

Bean tablets and capsules for weight loss

For the especially lazy, bean capsules and tablets are available for sale. According to manufacturers, they actively burn fat, normalize metabolic processes, reduce appetite and eliminate cravings for sweets.

Options

For weight loss, bean tablets and capsules are produced, which supposedly contain a concentrate of all the elements that make up beans, lentils, and peas. It is believed that the shape of tablets and capsules has the shape of a bean, which is why they have such a name. But nutritionists warn:

• the packaging indicates that the tablets and capsules contain convalia marine extract (algae) - in fact, this type of marine flora is not mentioned in any encyclopedia;
• tablets and capsules are not medicine- it's biological active additives(dietary supplements), which are intended only to improve the digestion process;
• this drug should be accompanied by drinking plenty of clean water;
• Long-term use of capsules or tablets causes side effects - nausea with uncontrollable vomiting, dizziness, diarrhea, decreased blood pressure, decreased concentration of memory and attention.

Methods of administration

There are several options for taking the Magic Beans dietary supplement:

• 1 piece per day half an hour before the first meal;
• 2 pieces per day, one before lunch and dinner;
• 1 piece every 2 days before breakfast for 2.5 months.

Packages of 18, 36 and 60 capsules are available for sale - some sellers claim that only three of these packages will give real weight loss results, so they need to be purchased for the entire course at once. But here it is necessary to make individual calculations. For example, if a person has grade 2 - 3 obesity, then he will need to drink 2 capsules per day for 1 month.

Expert opinion

Yulia Mikhailova

Nutrition expert

It is strictly forbidden to increase the number of Magic Bean capsules consumed - maximum 2 pieces per day. One course of weight loss lasts 30 days; repeated courses are carried out only after examination by a therapist and nutritionist. Throughout the entire period of losing weight with capsules, you must follow drinking regime– at least 2 liters of clean water per day.

Will there be a result

Given the high likelihood of serious side effects, it can be assumed that the weight loss capsules contain “something prohibited, chemical and hazardous to health.” And since the manufacturer does not indicate this ingredient, it means that he has something to hide. Official medicine claims that taking Magic Bean capsules does not lead to weight loss.

Some people who want to get their figure in order claim that their weight drops by 5 kg in a week. But it is quickly coming back, maybe even in greater numbers.

The bean diet gives real weight loss only if it is strictly observed and accompanied by physical activity. No capsules or tablets will give similar effect! On the contrary, unreasonable use of dietary supplements, refusal to correct nutrition and exercise can lead to a significant deterioration in health.

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 stick to it at the same time. proper nutrition. 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. For cooking 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.

Bean diet - benefit or harm

Legumes are unique in their composition. Vegetable protein, which they contain, is nutritious and low in calories. The benefits of legumes are in amino acids that have a beneficial effect on nervous system, and pectin neutralizes cholesterol, removing it from the body even before absorption.

Doctors recognize the therapeutic properties of legumes. They can be used even by allergy sufferers and diabetics.

Besides healthy proteins, these plants contain vegetable fats, starch, as well as iron, magnesium and phosphorus.

Lentils, peas and beans have about 300 kcal, soybeans - about 400, but beans contain only 60 kcal, so they are recommended to eat when losing weight.

Contraindications to the bean diet include diseases of the liver, kidneys, and gastrointestinal tract. Since the diet is low in calories, avoid strenuous exercise.

If you are unsure whether a bean diet will benefit you, we recommend consulting with your doctor before starting it.

There are complex legume diets, when you can eat different dishes from different varieties of legumes throughout the day, and legume mono-diets, where the main product is only peas, beans or lentils. Which one to choose is up to you.

Holistic Bean Diet

This comprehensive diet is considered simple, since its diet is varied. You should stick to it for one to two weeks, during which you can lose up to 10 kg.

Weekly menu The legume diet is described below.

Day 1

Breakfast:

Lunch: fruit salad (any kind will do, except banana).

Dinner: stewed beans – 140 g, a glass of tomato or carrot juice.

Dinner: 100 g of steamed lentils, vegetable salad seasoned with olive oil, a glass of orange juice.

Day 2

Breakfast: cottage cheese 0% fat with the addition of raisins.

Lunch: fruit (grapefruit or a couple of apples).

Dinner: 100 g boiled beans or beans, sauerkraut mixed with green onions– 200 g.

Dinner: 120 g green peas and 110 g baked or boiled lean fish(pollock, hake or mackerel are suitable).

Day 3

Breakfast: 50 g cheese, piece bran bread, a glass of biokefir.

Lunch: fruit salad.

Dinner: 140 g of pea puree, vegetable salad with olive oil - 200 g.

Dinner: pea soup without potatoes – 250 g, piece rye bread, vegetable salad.

Day 4

Breakfast: 50 g of cheese, a piece of bran bread, a glass of biokefir.

Lunch: fruit salad, required component which is kiwi.

Dinner: boiled beans - 110 g, boiled or baked fish (hake, pollock) in foil - 110 g, vegetable salad - 240 g.

Dinner: 200 g bean soup, 1 tomato or cup of tomato juice.

Day 5

Breakfast: 110 g cottage cheese 0% fat with raisins.

Lunch: any of your favorite fruits, excluding bananas.

Dinner: 200 g boiled lentils, 100 g sauerkraut, mixed with greens.

Dinner: eggplant (stewed or baked), a glass of fruit juice, a slice of rye bread.

Day 6

Breakfast: sprouted beans – 100-140 g, cup apple juice.

Lunch: grapefruit or orange.

Dinner: pea soup, vegetable salad without oil.

Dinner: vegetable stew (potatoes cannot be added).

Day 7

Breakfast: a glass of biokefir or unsweetened yogurt.

Lunch: a couple of apples.

Dinner: 110 g sauerkraut and 140 g stewed beans or beans.

Dinner: 100 g steamed chicken or turkey fillet, 100 g pea puree.

The same menu should be followed for the second week of the diet.

The complex bean diet contains a number of rules, the observance of which will be useful in your weight loss:

• you can’t eat flour or sweets;
• coffee and tea are prohibited;
• Light physical activity is required.

The process of losing weight usually involves limiting calories and fat. It is often not taken into account that weight loss will not be effective enough without protein in the diet. Numerous studies confirm that losing weight is difficult if food contains minimal amount proteins. These high molecular weight organic matter help to use fat for the body's needs, rather than muscle mass.

Protein sources include meat, fish and legumes. Although weight loss programs based on beans are not very common, nutritionists approve of them, considering them quite effective, loyal, and allowing you to lose weight without severe starvation. Such diets are of particular value for vegetarians who do not eat meat.

Beneficial properties of beans for weight loss

The legume family includes up to 17 thousand species, including beans, peas, soybeans, lentils, as well as the beans themselves - an annual vegetable crop, one of the most ancient on Earth. Judging by ancient chronicles, the Vicia faba plant has been known in the Middle East for 8 millennia; it was considered the food of the gods and was used to treat many diseases, including obesity. Russian farmers have been cultivating it since the reign of the Rurik princes.

There are about 2 dozen varieties of beans, among them the common European ones: white, green, black, asparagus (cowpeas), as well as the exotic for us snake beans, mung, chickpeas (lamb peas). In terms of composition and benefits for weight loss, they differ slightly; the main advantages are a fairly modest calorie content, a large amount of fiber and proteins. The structure of these proteins is similar to those that make up meat, but unlike meat or fish, vegetables contain almost no fat.

Fiber (dietary fiber) cleanses the intestines, promotes digestion, and also suppresses the feeling of hunger for a long time, which helps control appetite. When using legumes in the treatment of obesity, it was found that the weight of people in whose diet they were included decreases faster than in patients in the control group. Bean seeds contain about 35% protein, so 100-150 g of this product is enough to meet the daily protein requirement.

In addition, the fruits of Vicia faba serve as a source of useful substances necessary to stabilize the functioning of all organs and systems, strengthen the immune system, improve metabolism, useful for weight loss:

• vitamins: A, C, PP, as well as 5 representatives of group B;
• macroelements - potassium, calcium, sodium, magnesium, phosphorus;
• microelements - iron, manganese, copper, selenium, zinc;
• amino acids formed from proteins - arginine, glycine, serine, cysteine, tyrosine, proline;
• essential amino acids - histidine, leucine and isoleucine, methionine, tryptophan, phenylalanine.

A significant advantage legume diets for weight loss is a combination high efficiency easily tolerated - despite the satiety of the diet, the daily calorie content usually does not exceed 1000 Kcal. For this reason, they are often chosen by those who are unable to withstand other, more stringent nutritional methods. Unripe beans are especially useful; they have a richer composition and a more delicate taste.

Attention! There are capsules for weight loss called “Magic Beans”, they are recommended to be taken 2-3 per day. But this drug does not contain legumes; it is made on the basis of extracts of garcinia, sea convalia, dietary and animal fiber and L-carnitine.

Harm

Beans contain not only useful substances. They contain purines that can trigger an attack of gout; phytates, which interfere with the absorption of iron and calcium, and excess proteins can lead to the development of uric acid diathesis or urolithiasis.

Due to the presence of large amounts of Vicia faba seeds coarse fiber their use can cause irritation of the gastrointestinal mucosa, digestive disorders, increased gas formation, flatulence, intestinal colic. There are also cases of developing an allergy to proteins; in the presence of such a reaction, the vegetable product is completely excluded from the diet.

Carefully! Mature beans must undergo heat treatment. In their raw form, they pose a danger to the human body because they contain toxins that can cause serious poisoning. At high temperatures these toxic substances are destroyed.

Diets

Popular among weight loss methods fasting days on legumes, as well as one- to two-week comprehensive programs that include the use of enough big list additional products.

Protein fasting day

This short-term diet is great for those who want to quickly remove excess fat from the stomach and thighs (the so-called abdominal fat). The diet is not too strict, it includes 700 g of protein food:

• beans;
• lean meat (chicken, turkey, beef);
• lean fish (cod, pike, hake);
• low-fat cottage cheese;

The ratio of components is arbitrary; products can be boiled, baked or stewed without fat. The number of daily meals is 4, the last one should be no later than 3 hours before bedtime. On this diet you can lose 2 kg in one day; it is recommended to repeat fasting days no more than once every two weeks.

The menu could be like this:

• Breakfast: 100 g of meat and unsweetened herbal tea.
• Lunch: 200 g of stewed beans and fresh vegetables.
• Afternoon snack: 200 g of fish or 2 hard-boiled eggs and choleretic tea.
• Dinner: 200 g of cottage cheese and mineral water without gas.

Bean soup diet

This diet is designed for 7 days. It is quite strict, but for weight loss it gives a decent result: according to reviews, during this time you can get rid of 7 kg. You can repeat the diet using this method after 2 months.

The diet does not change throughout the week. The main course is a stew made from beans, carrots and bell peppers (you can add onions if desired). Additional Products: stewed vegetables, low-fat kefir. Meat and fish dishes are not included in the menu. It is recommended to drink a glass of water an hour before meals.

• Breakfast - coffee or tea without sugar.
• Lunch: bean soup.
• Dinner - boiled beans with a side dish of stewed vegetables.
• Before going to bed - a glass of kefir.

Important recommendations! To maintain your weight loss results and not gain back the lost pounds, after completing the diet regimen, the transition to normal eating should be smooth. Meat and fish are allowed to be included in the diet no earlier than after 5 days. For at least 10 days, it is recommended to take food in small portions, increase calorie content gradually, avoid eating fatty, fried and sweet foods, and limit the amount of salt.

Comprehensive protein diet

This dietary program is quite gentle and easily tolerated. It is followed for 7 or 14 days; in one week you can lose 5 kg. According to the rules, the lunch and dinner menus must include legume dishes. It is also allowed to use:

• lean meat and fish;
• porridge;
• vegetables;
• fruits;
• berries;
• low-fat dairy products (including hard cheese);
• fresh fresh juices;
• unsweetened tea and coffee.

You should drink 1.5-2 liters of water per day. Meals are four times a day, the last meal is until 18:00.

Sample menu for the week

You can prepare dishes according to your own recipes, adhering to the requirements specified in the methodology, or use the cooking methods suggested below.

Recipes

Bean soup

This is a basic dish in many protein diets for weight loss.

Ingredients:

• 250 g green beans;
• carrot;
• bulb;
• 2 sweet peppers;
• parsley or celery;
• 1 tbsp. l. olive oil.

Soak dry grains overnight in cold water. Then replace the water with fresh water and cook the stew for about an hour over low heat. Add finely chopped carrots, onions, peppers, cook for another 15-20 minutes. Add herbs, oil and salt at the very end of cooking.

Country soup

Ingredients:

• white bean (you can use canned food) - 400 g;
• fresh tomatoes without skin - 400 g;
• onion - 1 pc.;
• pasta (preferably small) - 1/3 cup;
• oregano, basil or dill;
• vegetable broth - 1.5 l.

If dry grains are used, they should first be soaked in cold water for several hours, then boiled. The canned product does not require such preparation. Load broth and chopped vegetables into the pan, cook for about an hour, then add pasta, a tablespoon of vegetable oil, salt and keep on low heat for another 10 minutes. When serving, sprinkle with finely chopped herbs.

Bean puree

Pour dry bean seeds for half a day cold water, then cook over low heat for 1.5-2 hours until soft. Rub through a sieve, add a couple of tablespoons of cream, salt, allspice, mix thoroughly. Serve the puree hot.

Lobio

Ingredients:

• young green bean fruits - 300-400 g;
• 1 carrot;
• 1 onion;
• tomato paste - 2 tbsp. l.;
• vegetable oil - 2 tbsp. l.

Cut the onion into rings and grate the carrots. Place all ingredients in a thick-walled saucepan or slow cooker, add half a glass of water, cook for about an hour.

Bean dumplings

Grind the cooked beans in a blender or pass through a meat grinder. Add soaked bread, egg, finely chopped onion, and salt. Mix thoroughly, form small dumplings, roll them in breadcrumbs. Cook without fat - steam or in the oven. The ratio of ingredients is arbitrary.

Vegetable stew

The components of this tasty and nutritious vegetarian dish can include any seasonal vegetable crops:

• asparagus bean;
• bell pepper;
• tomatoes;
• broccoli, cabbage or Brussels sprouts;
• onion;
• carrot;
• sweet potato.

It is best to cook stew in a slow cooker. To do this, vegetables are washed, peeled and cut into small cubes (onion half rings). Pour a little water into the bottom of the multicooker container, add a couple of tablespoons of vegetable oil, then place the rest of the ingredients there. Cooking mode: “Stewing”. The stew can be served hot or cold.

Salad "Hercules"

This low-calorie, but satisfying snack dish is prepared in a few minutes.

Ingredients:

• green beans (preferably milky ripe);
• red bell pepper;
• fresh herbs (dill, parsley, basil);
• low fat hard cheese.

Boil the grains, cut the peppers into cubes, grate the cheese on a coarse grater, chop the greens with a knife. Mix everything, put in a salad bowl, season with 10% sour cream or yogurt.

Hot salad

Soak chickpeas in water for a day and boil. Peel the eggplants, cut into cubes, cover with salted water for 10 minutes, then squeeze and bake in the oven. Combine eggplants, chickpeas, finely chopped green onions, dill or parsley. Lightly add salt and mix gently. Serve hot.

Bean broth

Acts as a bowel cleanser and promotes weight loss. To prepare a daily portion of the decoction, pour 2 tablespoons of green beans of milky ripeness with two glasses of boiling water, hold in a water bath for 15-20 minutes, then cool. Divide the drink into 4 parts and drink throughout the day.

Contraindications

Not everyone can follow the bean diet for weight loss. Restrictions on its use are associated both with the composition of this vegetable crop and with the characteristics of its absorption.

• Because of high content in the seeds of legumes there are substances that promote the crystallization of salts uric acid- purines - this diet is prohibited for diseases of the kidneys, liver, pancreas, uric acid diathesis, urolithiasis, gout, arthritis, rheumatism.
• The presence of a sufficiently large amount of phytates (the so-called phytic acid compounds) reduces the bioavailability of microelements, including iron. This makes legumes a forbidden food for certain blood diseases.
• This type of diet is not recommended for weight loss for older people, as well as for diseases of the digestive system. The reason is the difficult digestibility of legume fiber, its irritating effect on the mucous membrane (the result is increased gas formation, flatulence, and stool disorders).