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 exists in a wide variety of variations, which we will talk about below.In the meantime, let's talk about 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 already suggests, the main part of the diet is 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.When they are deficient, which occurs in the context of low consumption of vegetables in the diet, vitamin deficiency occurs, characterized by hair loss, brittle nails, deterioration of the skin, increased irritability, inattention and much more.But most importantly, 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, the full 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 you use them daily, you prevent the appearance of congestion and promote regular cleansing of the intestines, which also has a good effect on the general condition of the body.
Characteristics of the diet
To ensure 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 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 varies from 3 to 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.After all, a plant-based diet almost completely excludes the consumption of foods that contain fats and proteins of animal origin.But they are also necessary for our body.
Basic recommendations of plant-based diets
If you want to lose weight and have chosen a plant-based diet to achieve your goal, then you need to follow some advice.
- Every day during the diet you will have 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 up to you.
- The daily menu must include courgettes, carrots, pumpkin, cucumbers, tomatoes and aromatic herbs.
- In addition to vegetables, the consumption of rye bread and dairy products is allowed, in which the fat content does not exceed 1%.
- 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.
Vegetables that are frozen or brought from other countries and are not known how they have been processed to prolong their 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 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, and therefore ideal for losing weight.They should be consumed at least 3 times a day.Moreover, the paradox is that the more soup you eat, the faster you lose weight.Therefore, you will definitely not be hungry.
So, to prepare such a “magical” 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, salt them lightly and let them cook.As soon as the soup boils, lower the heat slightly and continue cooking until all the vegetables are soft.
In addition to soup, you can 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 consist of vegetable broth only.
Protein-vegetable diet
This diet completely excludes from your diet foods such as:
- cereal porridge;
- confectionery;
- potato;
- all products containing flour (bread, focaccia, 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, stewed and boiled);
- lean meats and fish;
- fresh seasonal fruit;
- 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 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 much 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-based diet is ideal for those who want not only to lose weight, but also to improve the condition of 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 switch to 2 fruit days and in each of them you eat 1.5 kg of fresh fruit.
But there are some restrictions.Not all fruits and vegetables can be consumed.Prohibited:
- grape;
- 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.
Vegetable diet for a week
A plant-based diet in 7 days allows you to lose extra pounds easily and quickly.During this period it is allowed to eat all kinds of vegetables, both raw and boiled.
That is, you can simply munch on vegetables throughout the day, or you can prepare various dishes from them.The important thing is not to use vegetable oils or butter.When preparing dishes, you can use skimmed milk and tofu cheese, which is low in calories and at the same time very tasty.
We recommend dressing salads with natural yogurt.It contains many useful substances and is lower in calories than olive oil.
While maintaining this diet, you can use almost all types of vegetables, in addition to 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 around 1.5kg of vegetables per day.It is best to do this in small portions, but often.Divide this quantity of vegetables into 4-5 equal parts and consume them 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, because you may get very bored with the diet and simply will not resist to the end.
When you get tired of the plant-based diet, you can diversify its menu with corn or oatmeal porridge.However, remember that the use of sugar and butter is not permitted in their preparation.
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 consumption regime.And the plant-based diet is no exception.Nutritionists recommend drinking at least 1.5 liters of purified drinking water per day (you can use mineral water, but only plain water).Instead of water it is allowed to drink green tea, but only without adding sugar, honey, cinnamon and lemon.
A plant-based diet for a week and all the above-mentioned diets require combination with physical activity.Because only by doing sport do you get the best results.Furthermore, playing sports while losing weight prevents sagging skin and makes your body slim and fit.