If you have been trying to lose extra pounds for a long time, but all your efforts do not bring results, you should try a plant-based diet.It comes in a wide variety of variations, which we will discuss below.In the meantime, let's discuss how useful a plant-based diet is and how long you can "sit" on it.
The benefits of a plant-based diet
As the name suggests, the main component of the diet consists of vegetables.Absolutely every person knows their benefits, but unfortunately not all people focus on them in their diet.But in vain.
After all, vegetables are a storehouse of useful micro and macro elements, thanks to which all our internal organs and systems can smoothly perform their functions.With a deficiency that occurs against the background of a small consumption of vegetables in the diet, vitamin deficiency occurs, which is characterized by hair loss, brittle nails, skin deterioration, increased irritability, inattention and much more.Above all, a lack of vitamins and minerals can lead to diseases of the cardiovascular system, kidneys and liver.
Therefore, eating vegetables is simply necessary.They should make up about 40% of the average person's daily diet.And if you want to lose weight, then the full 70%.
In addition to the fact that vegetables contain many vitamins and minerals, they also contain a lot of vegetable fiber, which has a positive effect on intestinal function.This means that when used daily, you prevent the occurrence of stagnation and promote regular cleansing of the intestines, which also has a positive effect on the general condition of the body.
Diet features
To prevent a plant-based weight loss diet from becoming torture for you, you need an incentive that will keep you going until the end.And that incentive is undoubtedly the results you can achieve with it.
Of course, they depend on the duration of the diet itself.It can take either a week or a whole month.Weight loss is between 3 and 10 kg!
The results, of course, are good, but remember that doctors strongly advise against following such a diet for more than 30 days and repeating it more often than once a year.This can have a negative impact on your well-being.Finally, a plant-based diet almost completely excludes the consumption of foods containing fats and proteins of animal origin.But they are also necessary for our body.
Basic recommendations for plant-based nutrition
If you want to lose weight and have chosen a plant-based diet to achieve your goal, you must follow some recommendations.
- During the entire diet you need to eat 1.5 kg of fresh vegetables every day.
- You should consume around 60% of the total weight of vegetables raw.The remaining 40% can be steamed, baked in the oven or simply boiled.It's up to you.
- The daily menu must contain zucchini, carrots, pumpkin, cucumbers, tomatoes and herbs.
- In addition to vegetables, the consumption of rye bread and dairy products is allowed, the fat content of which does not exceed 1%.
- You can drink unsweetened green tea, but you must be 100% sure of its quality.
- Only eat seasonal vegetables.This point is very important.
Frozen vegetables or vegetables brought from other countries that are not known to be processed to extend their shelf life are strictly prohibited.
What types of plant-based nutrition are there?
Vegetable diets vary.The most popular options are:
- diet with vegetable soups;
- protein-vegetable diet;
- fruit and vegetable diet;
- a purely plant-based diet that only lasts 7 days.
Let's take a closer look at each of these plant-based diet options.
Vegetable soup diet
Vegetable soups are very tasty and low in calories and therefore ideal for losing weight.They must be taken at least three times a day.Furthermore, the paradox is that the more soup you eat, the faster you lose weight.Therefore, you definitely won't feel hungry.
To prepare such a “magic” soup that promotes weight loss, you will need:
- 5-6 pieces of onions;
- 400 grams of white cabbage;
- several tomatoes (if you don't have fresh ones, you can also use canned tomatoes);
- a stalk of celery;
- 2 carrots;
- 2 peppers (for dietary soup it is better to use green peppers).
Chop the vegetables finely and put them in a pan.Then fill with 2 liters of water, season lightly with salt and let it boil.Once the soup comes to a boil, reduce the heat slightly and continue cooking until all the vegetables are soft.
In addition to soup, you are allowed to eat fresh fruits (except bananas and grapes), low-fat dairy products, cottage cheese and boiled beef.However, it should be noted that all of these products should make up only 10% of the daily diet.
The remaining 90% should only consist of vegetable soup.
Protein-vegetable diet
This diet completely excludes the following foods from your diet:
- cereal porridge;
- Confectionery;
- Potato;
- all flour-containing products (bread, rolls, pasta, cookies, etc.);
- Potato;
- sugar and salt.
But at the same time, you eat as much and when you want, but your main diet should consist of:
- fresh vegetables (can be eaten raw, stewed and boiled);
- lean meat and fish;
- fresh seasonal fruit;
- low-fat dairy products and fermented milk products;
- walnuts;
- seeds;
- fresh mushrooms.
By eating only these foods, you consciously reduce the daily calorie content of your diet, but the amount remains the same.This is probably the most important and for some the decisive “plus” of this diet.
At the same time, you can sit on it for as long as you want, because in this case the body receives everything it needs for normal functioning.
Fruit and vegetable diet
This variant of the plant-based diet is ideal for anyone who not only wants to lose weight, but also improve the condition of their hair, nails and skin.
The essence of the diet is to alternate fruit and vegetable days.First, you “sit” on two vegetable days and on each of them you need to eat 1.5 kg of fresh vegetables, then you move on to 2 fruit days and on each of them you eat 1.5 kg of fresh fruit.
However, there are some limitations.Not all vegetables and fruits can be eaten.Forbidden:
- Grapes;
- bananas;
- green peas;
- Carrot;
- Potato;
- Mango;
- Kiwi.
Such a diet allows you to lose 4 to 6 kg.However, doctors recommend not continuing to take it for more than 8 days.
Vegetable diet for a week
With a plant-based diet in 7 days you can easily and quickly lose extra pounds.Meanwhile, it is allowed to eat all kinds of vegetables, both raw and cooked.
This means that you can simply snack on vegetables throughout the day or prepare various dishes from them.The main thing is not to use vegetable oils or butter.When preparing dishes, you can use skimmed milk, as well as tofu cheese, which is low in calories and at the same time very tasty.
It is advisable to season salads with natural yogurt.It contains many useful substances and is low in calories compared to olive oil.
In this diet, you can use almost all vegetables besides potatoes.After all, it contains a lot of starch and other substances that do not have an optimal effect on the weight loss process.
You need to eat about 1.5 kg of vegetables per day.It is better to do this in small portions, but often.Divide this amount of vegetables into 4-5 equal parts and consume them throughout the day.At the same time, the diversity of the menu is very important.Combine vegetables in different ways and try not to cook the same dishes, otherwise you could get very bored with the diet and simply not last to the end.
If you get bored with the vegetable diet, you can diversify the menu with corn or oat porridge.However, remember that the use of sugar and butter is not allowed in its preparation.
In addition to vegetables, green apples are also allowed, but no more than 2 per day.By the way, they can also be added to salads.This gives them acidity and adds variety to your menu.
Any diet requires compliance with the drinking regime.And the plant-based diet is no exception.Nutritionists recommend drinking at least 1.5 liters of purified drinking water every day (you can use mineral water, but only still water).Green tea can also be drunk instead of water, but only without added sugar, honey, cinnamon and lemon.
A plant-based diet for a week and all of the above diets require combination with physical activity.Because the best results can only be achieved through sport.In addition, exercise while losing weight prevents the skin from sagging and ensures a slim and fit body.