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 the usefulness of a plant-based diet and how long you can sit on it.
The benefits of a plant-based diet
As the name already makes clear, the main part of the diet is vegetables.Absolutely everyone knows about its 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 macroelements, thanks to which all our internal organs and systems can perform their functions without problems.When they are deficient, which occurs against the background of a small consumption of vegetables in the diet, a vitamin deficiency occurs, which is characterized by hair loss, brittle nails, deterioration of the skin, increased irritability, lack of attention and much more.But the most important thing is that a deficiency of vitamins and minerals can lead to 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 the fact that vegetables contain many vitamins and minerals, they also contain a lot of plant fiber, which has a beneficial effect on intestinal function.This means that its daily use prevents the appearance of stagnation and promotes regular cleansing of the intestines, which also has a good effect on the general condition of the body.
Diet characteristics
So that a plant-based diet to lose weight is not a torment for you, you will need an incentive to help you endure it to the end.And this incentive is undoubtedly the results it allows you to achieve.
Naturally, they depend on the duration of the diet itself.It can last a week or a whole month.Weight loss ranges from 3 to 10 kg!
The results, of course, are good, but remember that doctors strongly do not recommend following such a 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 recommendations for plant-based diets
If you want to lose weight and have chosen a plant-based diet to achieve your goal, then you should follow some recommendations.
- Every day throughout the diet you will need to eat 1.5 kg of fresh vegetables.
- Approximately 60% of the total weight of raw vegetables should be consumed.The remaining 40% can be steamed, baked or simply boiled.Up to you.
- The daily menu should include zucchini, carrots, pumpkins, cucumbers, tomatoes and herbs.
- In addition to vegetables, the consumption of rye bread and dairy products, the fat content of which does not exceed 1%, is allowed.
- 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.
Frozen vegetables or vegetables brought from other countries, for which it is unknown how they were processed to increase their shelf life, are strictly prohibited.
What types of plant diets exist?
Plant diets vary.Its most popular options are:
- diet based on vegetable soups;
- protein-vegetable diet;
- fruit and vegetable diet;
- a purely vegetable diet that lasts only 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, making them ideal for losing weight.They should 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 bell peppers (it is better to use green peppers for diet soup).
Finely chop the vegetables and place them in a pan.Then fill them with 2 liters of water, salt lightly and let them cook.As soon as 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 (except for bananas and grapes), low-fat dairy products, cottage cheese and boiled beef.But it is worth noting that all these products should make up only 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;
- dad;
- all products containing flour (bread, rolls, pasta, cookies, etc.);
- dad;
- sugar and salt.
But at the same time you eat everything you want and when you want, but your main diet should consist of:
- fresh vegetables (they can be eaten raw, stewed and boiled);
- lean meats and fish;
- fresh seasonal fruits;
- low-fat dairy products and fermented dairy products;
- walnuts;
- seeds;
- fresh mushrooms.
By eating only these foods, you deliberately reduce the daily calorie content of your diet, but its 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, because in this case the body receives everything it needs for normal functioning.
Fruit and vegetable diet.
This version of the plant 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 days of fruits and vegetables.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.You cannot eat all types of vegetables and fruits.Forbidden:
- grapes;
- bananas;
- peas;
- carrot;
- dad;
- mango;
- 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 kilos easily and quickly.During it, you are allowed to eat all types of vegetables, both raw and boiled.
That is, you can simply chop vegetables during 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, in addition to potatoes.After all, it contains a large amount 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 a day.It is best to do this in small portions, but frequently.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, as you can get very bored with the diet and simply will not last until the end.
When you get tired of the vegetable diet, you can diversify your menu with corn or oatmeal porridge.But remember that the use of sugar and butter is not allowed when preparing them.
In addition to vegetables, green apples are allowed, but no more than 2 per day.By the way, they can also be added to salads.This will give them acidity and diversify your menu.
Every diet requires compliance with the drinking regimen.And the plant-based diet is no exception.Nutritionists recommend drinking at least 1.5 liters of purified drinking water per day (mineral water can be used, but only still water).Instead of water, it is allowed to drink green tea, but only without adding sugar, honey, cinnamon and lemon.
The vegetable diet for a week and all the previous diets require combining them with physical activity.Because only by practicing sports can you achieve the best results.Also, doing sports while losing weight will prevent your skin from sagging and make your body slim and fit.