If you have been trying to lose extra pounds for a long time, but all your efforts have not brought any results, then you should try a plant-based diet.It comes in a wide variety of variations, which we'll discuss below.In the meantime, let’s discuss why a plant-based diet helps and how long you can “sit still.”
The benefits of a plant-based diet
As its name already indicates, vegetables constitute the bulk of the diet.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 macro elements, thanks to which all our internal organs and systems can smoothly perform their functions.When they are deficient, which occurs against the background of low consumption of vegetables in the diet, vitamin deficiency occurs, characterized by hair loss, brittle nails, skin deterioration, increased irritability, inattention and much more.But above all, a deficiency of vitamins and minerals 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're 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 when using them daily, you avoid the appearance of stagnation and promote regular cleansing of the intestines, which also has a positive effect on the general condition of the body.
Diet Features
So that a plant-based diet for weight loss is not torment for you, you will need an incentive that will help you endure it to the end.And this incentive is undoubtedly the results that it allows to achieve.
Naturally, they depend on the duration of the diet itself.This could 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 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 plant-based diet recommendations
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.
- You should eat about 60% of the total weight of vegetables raw.The remaining 40% can be steamed, baked or simply boiled.It's yours.
- The daily menu should include zucchini, carrots, pumpkin, 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 unsweetened green tea, but you need to be 100% sure of its quality.
- Eat only seasonal vegetables.This point is very important.
Frozen vegetables or vegetables imported from other countries, where it is not clear how they have been processed to increase shelf life, are strictly prohibited.
What types of plant-based diets are there?
Plant-based diets vary.Its most popular options are:
- diet based on 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 weight loss.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 “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 use canned ones);
- a stalk of celery;
- 2 carrots;
- 2 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, lightly salt them and let them cook.As soon as the soup boils, reduce the heat slightly and continue cooking until all the vegetables are tender.
In addition to soup, you are allowed to eat fresh fruits (except 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 be vegetable soup only.
Protein-vegetable diet
This diet completely excludes foods such as:
- cereal porridge;
- confectionery;
- potato;
- all products containing flour (bread, brioches, 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 (they can be eaten raw, cooked and boiled);
- lean meats and fish;
- fresh seasonal fruit;
- low-fat dairy products and fermented milk products;
- nut;
- seeds;
- fresh mushrooms.
By eating only these foods, you voluntarily reduce the daily calorie intake 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 for as long as you want, because in this case the body receives everything it needs to function normally.
Fruit and vegetable diet
This version of the plant-based diet is ideal for those who not only want 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 in each of them you need to eat 1.5 kg of fresh vegetables, after which you move on to 2 fruit days and in each of them you eat 1.5 kg of fresh fruit.
But there are certain restrictions.Not all types of vegetables and fruits can be eaten.Forbidden :
- grapes;
- bananas;
- green peas;
- carrot;
- potato;
- mango;
- kiwi.
With such a diet, you can lose 4 to 6 kg.However, doctors do not recommend continuing it for more than 8 days.
Plant-based diet for a week
A 7-day plant-based diet allows you to lose excess pounds easily and quickly.During this time, it is allowed to eat all types of vegetables, raw and boiled.
That is, 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, 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.
While maintaining this diet, you can use almost any type of vegetable, in addition to potatoes.After all, it contains a lot of starch and other substances that do not have the best effect on the process of losing weight.
You will need to eat around 1.5 kg of vegetables per day.It is best to do this in small portions, but often.Divide this amount of vegetables into 4 to 5 equal portions and consume them throughout the day.At the same time, the diversity of the menus is very important.Mix vegetables in different ways and try not to cook the same dishes, as you may get very bored with the diet and simply won't last until the end.
When you are tired of the plant-based diet, you can diversify its menu with corn or oatmeal porridge.But remember that when preparing them, the use of sugar and butter is not allowed.
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.
Each 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 plain water).Instead of water, you are allowed to drink green tea, but only without adding 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 doing sports can you achieve the best results.Additionally, doing sports while losing weight will prevent your skin from sagging and make your body slim and fit.