Hello my wonderful readers. Today I propose to talk about classics in dietetics. This is a vegetable diet for weight loss. I will describe the menu of this nutrition program to you in detail. But let's start getting acquainted with this unloading system by carefully studying its advantages and disadvantages.

There are many advantages to such an unloading power system. Here are some of them:

• low calorie foods that are present in the diet of a person losing weight;
• saturation of the body useful vitamins, organic acids, mineral compounds and other vital substances;
• The fiber contained in vegetables improves the digestion process and helps cleanse the intestines;
• hearty diet;
• prevention of many diseases, etc.

However, there is always a fly in the ointment that will spoil the barrel of honey. And this tar is the disadvantages of a vegetable diet. One of the disadvantages is that some raw vegetables can cause flatulence. And also cause digestive upset.

And if you sit on vegetables alone for a long time, your body will quickly get used to such a diet. After this, it will be difficult to return to normal eating. Therefore, exiting the vegetable diet and entering the menu of cereals and protein products should be smooth. Otherwise, digestive problems will arise.

Vegetable diet - reviews

How effective this unloading nutrition system is can be judged by reviews. And I will introduce you to some of them.

Nyusha: This is the coolest diet in the summer-autumn period. I cook all kinds vegetable dishes. especially a stew of tomatoes, zucchini, bell peppers, onions and potatoes. This is how I eat in the summer for 1-2 weeks when my husband is on a business trip. During this time I lose up to 5 kilos)))

Lina : Not a diet, but torture. I thought I wouldn’t survive. I really wanted to eat meat. I held out with grief for a whole week. During this time I lost almost 3 kilos. But I won’t do this kind of weight loss again. A vegetable fasting day is welcome, but a full diet is not.

glad : I like that vegetables are low in calories, so you can eat them in large quantities. I do sometimes fasting days. They help keep weight at a certain level. When I’m really hungry, I cook meat or fish without salt.

Lucy : I did vegetable weight loss for a month. During this period, the plumb line is minus 7 kilos. True, I also worked out in the gym and went for walks before bed. It’s really satisfying to sit on it – you don’t really feel like eating. In addition to vegetables and fruits, my diet also included fermented milk.

Tanya : No... I can’t eat vegetables alone. I also added boiled meat and fish to them. And I sat like that for 2 weeks. There were no additional loads. But during this period I easily lost 5 kg

The essence of a vegetable diet

In general, a vegetable diet is quick and effective. The name of this power system speaks for itself. For a certain period of time you need to eat exclusively vegetables. Although there is another option. I described it in the article “diet on vegetables and fruits”.

But to lose weight you need to choose the right products. Otherwise, you will not lose kilos, but, on the contrary, you will gain them. You need to eat up to 1.5 kilos of vegetables per day for 5-6 meals. You can follow such a diet from a week to half a month without harm to your health. During this period, you can lose up to 6 kg of excess weight.

This program does not require you to strictly follow the principles of a raw food diet when eating. Vegetables can be subjected to heat treatment - baked, boiled, stewed. The main thing is to control the amount of fat used during cooking during this period. dietary dishes.

If you do vegetable salads, fill them up a small amount olive oil or lemon juice.

For variety, you can add vegetable juices. Try to make sure that these are freshly squeezed juices - they contain maximum content nutritional components and vitamins. It’s just important to remember that some juices have their own consumption characteristics. For example, to understand carrot juice, you need to add a couple of drops of vegetable oil to it.

The best vegetables for weight loss

When losing weight, green leafy vegetables are considered the best option. These include celery, spinach, asparagus, cabbage of any kind, green bean, any greens, lettuce leaves. These vegetable crops are low calorie. They contain folic acid, fiber and vitamin C. These vegetables are also rich in potassium, magnesium, beta-carotene and other substances.

These vegetables are incredibly healthy, especially for diabetics. This is due to the low glycemic index And high content dietary fiber.

You also need to introduce other vegetables into your diet. It could be asparagus, tomatoes, bell pepper, pumpkin, cucumbers, etc. It's just worth paying attention Special attention selection of products. Because there are exceptions to the “rules”. These include high-calorie vegetables, which I presented in the table below.

High-calorie vegetables should be excluded from your diet. Their consumption can negate all efforts to lose weight.

Vegetable diet - menu for the week

I have prepared an approximate menu for you for the week. I wrote out the menu for the first five days in detail in the form of a plate. This way you definitely won't get confused.

This menu is written for every day. If during this period you are overcome by a strong feeling of hunger, you can have a small snack. For example, eat a salad or natural yogurt.

Also drink plenty of fluids during this period. Drink at least 1.5 liters of water per day. Liquid during a diet is very important.

Contraindications

This unloading nutrition system is well tolerated. However, it also has contraindications. For those who suffer from cholelithiasis or gastrointestinal diseases, it is better to avoid such weight loss. In addition, pregnant and lactating women should not get carried away with diets.

Vegetable diet options

There are many options vegetable diets. Here are some of them:

1. 1. Protein-vegetable. It lasts for a decade - during this period you can lose up to 5 kilos. Detailed menu read the article protein diet for 10 days.
   2. Fruit and vegetable. The duration of weight loss is determined by the person losing weight (but not more than 3 weeks).
   3. Tvorozhno-vegetable. The duration of the diet is 7-10 days (you can lose up to 6 kg).
   4. Rybno-vegetable. This strict nutrition system lasts about 2 weeks. The promised result is -6 kilos.
   5. Liquid vegetable. You cannot sit on such a program for a long time - it is mainly used as a one-day fasting program. The main focus for such weight loss is on vegetable soups and decoctions, as well as fresh juices.
   6. Milk-vegetable. Designed for a week: promises a plumb line of -4 kilos. For the menu, see the article “dairy diet options”.

1. Kurino-vegetable. A very simple nutrition system that you can stick to for up to a month.
2. Grechnevo-vegetable. You can sit for about a week.
3. Kefirno-vegetable. The duration depends on the health of the person losing weight - generally from 5 days to 2 weeks. For details, see the article “all about the kefir diet”.
4. Oatmeal-vegetable. It is designed for 2 weeks, but if necessary this period can be adjusted.

Diet recipes

On raw vegetables Of course, it is useful to lose weight, but, as I already said, you need to alternate. That is, eat vegetables that have undergone heat treatment, and raw. There are so many delicious and healthy diet dishes you can prepare at home. And here are the recipes for these dishes.

How to cook vegetable stew with zucchini in a slow cooker

For this dish you will need:

• 200 g zucchini;
• 200 g cherry tomatoes;
• 200 g eggplants;
• 2 large onions;
• 200 g carrots;
• a couple of garlic cloves;
• about 2 tbsp. olive oil;
• spices (pepper + salt).

Wash the eggplants, zucchini and carrots, peel them and cut into small pieces. Chop the onion into half rings. Halve the cherry tomatoes and chop the garlic in a garlic press.

Dietary vegetable stew - a universal second lunch dish and a completely independent dinner. However, some people use stew both as a sandwich spread for breakfast and as a snack. However, not all dishes in this category are suitable for losing weight. It should be understood that the calorie content of such food depends on how much oil the vegetables absorb - and their ability to absorb fat is quite high. Therefore, vegetable stew should never be fried or topped with additional fatty sauces. Well, as for the ingredients, they really can be anything.

With country-style potatoes

1 kg of potatoes, 1.5 kg of cabbage, 2-3 carrots, 2-3 onions, low-fat yogurt, low-fat cheese for baking.

Boil potatoes, cabbage and cook in a double boiler. The onion can be lightly fried in olive oil, or simply cut into rings. Season the vegetables with yogurt, salt and pepper, place in a baking dish, sprinkle with grated cheese, and bake for 20 minutes in the oven at 180 degrees.

With cauliflower

1 kg, a couple of carrots, some green peas, shallots or white onions, olive oil.

Fry the onion in a deep frying pan. Cauliflower disassemble into “flowers” ​​and scald with boiling water. Grate the carrots, peel the peas, rinse or defrost. Place all the vegetables in a stewing dish, add boiled water and simmer until the cabbage becomes soft.

With mushrooms and cabbage

1 kg white cabbage, 400 g champignons, 2 large potatoes, a little grated root celery, salt, pepper, a little olive oil, 1 white onion.

Lightly fry the onion with the mushrooms, and the cabbage in a double boiler separately. Add celery root to the cabbage, place all the vegetables in a stewing bowl, add water, and simmer until the cabbage is soft. Boil the potatoes separately and cut into cubes, add at the very end of cooking.

Zucchini

1 kg zucchini or zucchini, 1 onion, vegetable seasonings, a little olive oil.

Lightly fry the onion in oil, drain off excess oil, cut into cubes, place in a stewing bowl, add onion, a little water and simmer until the zucchini is soft.

Eggplant

1 kg eggplants, 2 red onions, 300 g fresh tomatoes, garlic, basil, optional walnuts.

Soak the eggplants in salted water for half an hour, then cut into strips. Chop the rest of the vegetables, put them in a stewing dish, add water, and simmer for 20-30 minutes. Before serving, add low-fat yogurt and a little walnuts. Sometimes, to prepare this stew, they use equal parts eggplant and zucchini.

Pumpkin

1 kg of pumpkin or half a kilogram of pumpkin and cauliflower, 100 g of raisins or dried apricots, 2 sour apples or one sweet onion, a little cinnamon, 2 tablespoons olive oil and 1 tablespoon lemon juice.

Soak in lemon juice. Grate the apples coarse grater and heat in the bottom of a stewing dish along with cinnamon and olive oil. Add diced pumpkin, add water so that the liquid covers the vegetables. Simmer for about an hour, then add the raisins along with the rest of the lemon juice, mix thoroughly, and serve chilled. Pre-baking the pumpkin in the oven until half cooked or cooking it in a double boiler helps reduce cooking time. Sometimes instead of apples, 1 lightly fried sweet onion is added to this stew. Usually with this recipe you take half a kilogram of pumpkin and cauliflower. In this version, the stew is not too sweet. Then you don’t have to add raisins.

Low-calorie dietary vegetable stew with zucchini

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As we continue the zucchini season, I want to remind you that there is a simple and cheap dish that is ideal for proper nutrition diabetic. Dietary vegetable stew with zucchini is a must-have in the world of nutrition-conscious people.

The greatest benefit of this dish is its richness and useful substances. Such a stew will become great side dish with a piece of lean veal, baked fish or diabetic bread.

Ingredients:

• 1 kg white cabbage (half a medium head)
• 1 zucchini
• 1 carrot
• 1 onion
• 3 tomatoes
• 3 cloves garlic
• 3 tbsp olive oil

How to cook the most dietary vegetable stew with zucchini:

1. The preparation is very simple, and does not differ from the preparation of other types of stew.
2. Shred the cabbage and finely chop the zucchini. Fry over low heat and pour into a separate saucepan.
3. We also sauté finely chopped onions and carrots separately and add them to the pan.
4. Peel the tomatoes. This is very easy to do if you quickly pour boiling water over them. Add finely chopped tomatoes to the vegetables.
5. Chop and add garlic. Salt the vegetables, add a little water and put on low heat.
6. The longer the stew simmers, the more tender it will be. But I advise you not to overdo it and turn the stew into vegetable porridge. 10-15 minutes is enough. Then let the vegetable stew brew.

Serve the dish deliciously, sprinkled with fresh herbs. I also advise people who have no contraindications to add a little chili pepper for some piquancy. Spicy food speeds up metabolism, which is very important for diabetes.

Calorie content per 100 grams:

Carbohydrates – 5 grams

Fats – 1 gram

Proteins – 1 gram

Calories – 37 kcal

Eat this stew as often as possible during zucchini season. It improves the functioning of the gastrointestinal tract and the overall well-being of the body.

Other types of delicious dietary stew look .

Also remember that a stew is just a mixture different ingredients which were fried and stewed. Therefore, you can add any vegetable, mushrooms, meat to this recipe, or remove your unloved ingredients. To conveniently calculate the calorie content and XE of your dishes, use

Calories: 437.07
Proteins/100g: 0.96
Carbohydrates/100g: 5.38

Ingredients:
- zucchini (fruit) – 1 pc.,
- tomato (fruits) – 2 pcs.,
- carrots (root vegetable) – 1 pc.,
- onion – 1 pc.,
- pepper (salad) – 1 pc.,
- oil (preferably olive) – 1-2 tbsp.,
- salt - to taste,
- spices, herbs, garlic - to taste.

How to cook at home

We wash the young zucchini. If the pulp is dense and homogeneous, then we simply cut it into cubes, and if the seeds have already appeared, then first we remove them, and only then we cut them.



Peel the carrot root, wash and chop.



Peel and rinse onions cold water and chop finely.





Rinse salad pepper and cut in half, and then cut out the stalk and seeds. After this, cut the pepper into cubes.



Place all the vegetables in a saucepan, add a little water (you don’t need a lot, as the vegetables will release juice during cooking) and olive oil. Place on low heat and simmer for about 10 minutes.



Then scald the tomatoes with boiling water and remove the skins. Next, cut them into cubes and add
in the stew along with chopped garlic, bring it to a boil and turn off.



Place the dish on plates and add herbs if desired.





Try our recipe for delicious

Easy, useful and tasty dish — great combination various vegetable flavors. The stew is generally very a good option combinations various ingredients. Sometimes there is a little left in the refrigerator different vegetables, which are no longer enough for independent dish. That's when stew comes to the rescue. Although I often cook on purpose.

This stew is very light on the stomach. Women will be able to appreciate this. For men, it’s better to supplement it with some meat dish, otherwise most of them will start looking into the refrigerator in an hour in search of something to eat.

For dietary stew you will need:

• carrots - 1-2 pcs.;
• onion - 1 large head;
• zucchini - 2 pcs. (small);
• cabbage - as much as you don’t mind or as much as is left (a little);
• potatoes - 4 pcs.;
• vegetable oil - 2 tbsp;
• salt, black ground pepper- taste;
• favorite spices - to taste.

This time I decided to cook without tomatoes or tomato juice. I cook with it more often. Then you need to roughly chop 2-3 tomatoes or pour in half a glass of thick tomato juice when the vegetables are almost ready and simmer together. In this case, you will still need to add a little sugar.

Preparation:

1. Cut the zucchini into small cubes.

Salt them and let them sit for a while so that excess liquid comes out.

2. Cut carrots and onions randomly.

3. Lightly fry them over low heat with vegetable oil, stirring occasionally.

4. While the carrots and onions are fried, peel and chop the potatoes into small pieces. Add to the vegetables, mix, add salt, pepper and fry until the potatoes are browned but not burnt.

5. Place the zucchini in a colander to drain the juice and add to the potatoes.

Mix and simmer together.

6. Chop the cabbage and also add it to the vegetables. Sprinkle with your favorite spices. I have a vegetable seasoning that includes red and black pepper, dried garlic and dill, turmeric, Greek hag and coriander. Stir and simmer over low heat, covered, until the vegetables are ready (15-20 minutes), stirring occasionally and not letting the vegetables burn.