If you have been trying to lose extra pounds for a long time, but all your efforts do not bring any results, then you should try a plant-based diet.It exists 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 makes clear, the main part of the diet is vegetables.Absolutely everyone knows about their benefits, but, unfortunately, not everyone focuses on them in their diet.But in vain.
After all, vegetables are a storehouse of useful micro- and macroelements, thanks to which all our internal organs and systems can perform their functions without any problems.When they are deficient, which occurs in a context of little consumption of vegetables in the diet, vitamin deficiency occurs, which is characterized by hair loss, brittle nails, deterioration of the skin, increased irritability, inattention and much more.But the most important thing is that vitamin and mineral deficiency can cause the development of 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 are trying to lose weight, then 70%.
In addition to containing many vitamins and minerals, vegetables also contain a lot of vegetable fiber, which has a beneficial effect on intestinal function.This means that by using them daily, you prevent the appearance of stagnation and promote regular bowel cleansing, which also has a good effect on the general condition of the body.
Diet Features
To ensure that a plant-based diet for weight loss is not a torment for you, you will need an incentive to help you stick with it until the end.And this incentive is undoubtedly the results it allows us to achieve.
Naturally, they depend on the duration of the diet itself.It can last a week or a whole month.Weight loss varies from 3 to 10 kg!
The results, of course, are good, but remember that doctors strongly do not recommend sticking to this diet for more than 30 days and repeating it more than once a year.This can have a negative impact on your well-being.After all, 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 plant-based diet recommendations
If you want to lose weight and have chosen a plant-based diet to achieve your goal, then you need to follow some recommendations.
- Every day during the diet you will need to eat 1.5 kg of fresh vegetables.
- You should eat about 60% of the total weight of raw vegetables.The remaining 40% can be steamed, baked in the oven or simply boiled.You decide.
- The daily menu should include zucchini, carrots, pumpkin, cucumbers, tomatoes and herbs.
- In addition to vegetables, it is allowed to consume rye bread and dairy products, the fat content of which does not exceed 1%.
- You can drink green tea without sugar, but you must be 100% sure of its quality.
- Eat only seasonal vegetables.This point is very important.
Vegetables that are frozen or brought from other countries, where it is not known how they were processed to increase their shelf life, are strictly prohibited.
What types of plant-based diets are there?
Plant-based diets vary.Your most popular options are:
- diet based on vegetable soups;
- protein-vegetable diet;
- fruit and vegetable diet;
- a purely plant-based diet that lasts just 7 days.
Let's take a look at each of these plant-based diet options.
Vegetable Soup Diet
Vegetable soups are very tasty and low in calories, making them ideal for losing weight.They must be consumed at least 3 times a day.Also, the paradox here is that the more soup you eat, the faster you lose weight.Therefore, you will definitely not feel hungry.
So, to prepare such a “magical” soup that promotes weight loss, you will need:
- 5-6 pieces of onion;
- 400 grams of white cabbage;
- several tomatoes (if you don't have fresh ones, you can use canned ones);
- a stalk of celery;
- 2 carrots;
- 2 sweet peppers (it is better to use green peppers for dietary soup).
Finely chop the vegetables and place them in a pan.Then fill them with 2 liters of water, lightly salt and let them cook.Once the soup boils, reduce the heat slightly and continue cooking until all the vegetables are soft.
In addition to soup, it is allowed to eat fresh fruits (with the exception of bananas and grapes), low-fat dairy products, cottage cheese and boiled meat.But it is important to emphasize that all these products should only represent 10% of the daily diet.
The remaining 90% should consist of vegetable soup only.
Protein-vegetable diet
This diet completely excludes foods such as:
- cereal porridge;
- confectionery;
- potato;
- all products containing flour (bread, rolls, pasta, biscuits, etc.);
- potato;
- sugar and salt.
But at the same time, you eat as much as you want and when you want, but your main diet should consist of:
- fresh vegetables (can be eaten raw, boiled and stewed);
- lean meats and fish;
- fresh seasonal fruits;
- low-fat dairy and fermented milk products;
- nuts;
- seeds;
- fresh mushrooms.
By eating only these foods, you deliberately reduce the daily calorie content of your diet, but their volume remains the same.This is probably the most important and, for some, decisive “plus” of this diet.
At the same time, you can sit on it as long as you want, since in this case the body receives everything it needs for normal functioning.
Fruit and vegetable diet
This version of the plant-based diet is ideal for those who want not only to lose weight, but also to 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 should eat 1.5 kg of fresh vegetables, after which you move on to 2 fruit days and on each of them you eat 1.5 kg of fresh fruit.
But, there are some restrictions.Not all types of vegetables and fruits can be consumed.Prohibited:
- grapes;
- bananas;
- green peas;
- carrot;
- potato;
- sleeve;
- kiwi.
With this diet you can lose 4 to 6 kg.However, doctors do not recommend continuing it for more than 8 days.
Vegetable diet for a week
A plant-based diet in 7 days allows you to lose extra pounds easily and quickly.During it, you are allowed to eat all types of vegetables, both raw and cooked.
That is, you can simply nibble 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 recommended to season salads with natural yogurt.It contains many useful substances and is low in calories compared to olive oil.
Maintaining this diet, you can use almost all types of vegetables besides potatoes.After all, it contains a lot of starch and other substances that do not have the best effect on the weight loss process.
You will need to eat about 1.5 kg of vegetables per day.It's best to do this in small portions, but often.Divide this amount of vegetables into 4-5 equal parts and consume throughout the day.At the same time, menu diversity is very important.Combine vegetables in different ways and try not to cook the same dishes, as you may get very bored with the diet and simply not last until the end.
When you get tired of the plant-based diet, you can diversify your menu with corn or oat porridge.But remember that the use of sugar and butter is not allowed in the preparation.
In addition to vegetables, green apples are allowed, but no more than 2 per day.In fact, they can also be added to salads.This will give them acidity and diversify your menu.
Every diet requires compliance with the drinking regime.And the plant-based diet is no exception.Nutritionists advise drinking at least 1.5 liters of purified drinking water per day (you can use mineral water, but only still water).Instead of water, it is allowed to drink green tea, but without added sugar, honey, cinnamon and lemon.
A plant-based diet for a week and all of the above diets require combining them with physical activity.Because only by practicing sports can you achieve the best results.Furthermore, playing sports during weight loss prevents sagging skin and makes the body slim and fit.