Vegetable diet is one of the most useful. It will not harm the body, but can saturate it with vitamins and minerals. For 7 days, you can reduce the amount of extra pounds and restore harmony to the figure. The article will discuss the features of a vegetable diet, its advantages and disadvantages.
General rules
The vegetable nutrition system is based on the following rules:
- A day is recommended to drink two to three liters of water. This volume should not include tea and juices. It is best to drink purified table water of medium mineralization.
- Sometimes they take green tea without sugar. Thanks to him, you can reduce your appetite and cleanse the body of toxins and toxins.
- If there are no contraindications, it is necessary to combine the process of weight loss with physical activity. This will prevent sagging skin that can occur as a result of rapid weight loss.
- The frequency of meals per day should be 5 times a day.
- It is best to include fresh vegetables in the menu, but not all losing weight will be able to eat them constantly. Therefore, they can be eaten boiled, stewed, baked or steamed.
Such rules will facilitate the observance of a vegetable diet and will allow you to quickly achieve a positive result.
The principles and essence of diet
A vegetable-based nutrition system is fast and efficient. Seven days you need to eat only vegetables. In some methods, it is allowed to use other products.
During the vegetable diet, it is not necessary to follow the principles of raw food diet. It is allowed to cook vegetables: bake, stew or boil. At this time, you need to control the amount of fat that enters the body during the preparation of dietary food.
Nutritionists advise alternating the use of raw vegetables and heat-treated foods.
When following a diet, the following points should be considered:
- On the day you need to eat 1.5 kg of vegetables. Diet dishes and salads are prepared from them.
- Allowed to include in the diet: low-fat yogurt, oatmeal, apples, skim milk, cottage cheese and diet bread.
- It is forbidden to eat: fatty, smoked, flour and sweet.
- 2 times in 7 days, low-fat dairy products (cottage cheese, milk, kefir) are introduced into the diet.
- For a change, vegetable juices are introduced into the diet. It is important that they are freshly prepared. This will saturate the body with vitamins and nutrients.
- In the diet, it is necessary to limit the amount of salt and sugar.
- The allowed drinks include: clean water, freshly squeezed juices, sugar-free green tea and herbal infusions.
All these principles will allow you to achieve a positive effect and accelerate the process of weight loss, if losing weight will strictly follow all the recommendations.
The best vegetables for weight loss
The basis of the diet is fresh vegetables. Their selection is huge, so you can choose the most suitable. During the period of weight loss should focus on the following vegetables:
- Roots. These include carrots, celery, beets, horseradish, parsley root.
- Legumes: beans, chickpeas, peas.
- Dill, parsley, spinach, basil, green onion feathers and others.
- Melon: watermelons, melons and pumpkins.
Vegetables should be of high quality:
- The less time has passed from the time of collection to cooking, the better, because nutrients have the ability to collapse.
- Damage to vegetables is a bad sign, because the shelf life is reduced as a result.
- It is necessary to take into account the calorie content of products. Preference should be given to vegetables such as carrots, bell peppers, tomatoes, cucumbers, green peas and others.
- It is best to include in the vegetable diet for 7 days products that are grown in the place of residence of the losing weight. This eliminates the use of chemicals that are used to transport and increase the shelf life of the goods.
You can use different color vegetables. After all, various pigments are responsible for their color, which can positively affect the human body.
Vegetable diet menu
The food system has certain features and includes dishes presented in the table.
| Day of the week | Breakfast | Dinner | High tea | Dinner |
| Monday | Cabbage and apple salad, berry compote | Okroshka, a cup of green tea | Grated carrots with olive oil | Stuffed Pepper, Berry Drink |
| Tuesday | Natural Yogurt with Fresh Berries | Greek salad, kissel | Two baked apples | Cabbage broth, 200 ml green tea |
| Wednesday | Radish, greens, 200 ml green tea | Vegetable soup, dried fruit compote | Baked Eggplant | Vegetable stew, berry compote |
| Thursday | Cabbage broth, a cup of green tea | 2 baked potatoes, sauerkraut, a cup of green tea | Grated boiled beets with prunes | Vegetable salad, a glass of fat-free kefir |
| Friday | Natural Banana Yogurt | Pea puree, 200 ml green tea | Peking cabbage with slices of orange | Baked pumpkin, compote |
| Saturday | Vegetable broth, a cup of green tea | Beetroot, cup of jelly | Cucumber and Tomato Salad | Baked zucchini, tomatoes with garlic and basil, green tea |
| Sunday | Fruit salad with yogurt, berry compote | Pea puree, fresh cucumber and tomato | Grated carrots with olive oil | Glass of biokefir, ratatouille |
The diet menu is approximate, losing weight can independently compose their diet based on personal preferences.
Fasting day
If those who have lost weight have managed to reach their ideal weight, then to maintain it you can move on to fasting days. His diet is quite simple.
The vegetable day diet menu is presented below.
| Breakfast | Lunch | Dinner | High tea | Dinner |
Grated carrot salad with oat or corn flakes, low fat content yogurt is recommended | 2 cucumbers | Vegetable salad, 2 potatoes seasoned with vegetable oil, 2 slices of rye bread | Bell pepper | Fresh Vegetable Salad Dressed with Olive Oil |
Holding fasting days on vegetables at least 2-3 times a month will saturate the body with useful substances and maintain a stable weight.
Protein and vegetable diet
There are many options for a vegetable diet, which allows a person to lose weight on the method that will appeal to him the most. One of the most significant ways is considered a protein-vegetable diet.
There are several options for the power system. Known diet, which lasts 5 days. As a result of the technique, you can get rid of 4-5 kg of excess weight. For this, it is necessary to observe dietary nutrition and exclude soda, alcohol, sugar, potatoes from the menu.
The allowed products include different types of cabbage, zucchini, bell peppers, eggplant, cucumbers, tomatoes and other vegetables.
The diet includes boiled or baked poultry, beef, fish, unsweetened tea, mushrooms.
The menu of the protein-vegetable diet for 5 days is presented in the table below.
| Day | Breakfast | Dinner | Dinner |
| 1 day | All day use 2 liters of tomato juice, a few slices of black bread, boiled vegetables | | |
| 2 day | Toast, butter, unsweetened tea | Chicken stock, bread, boiled beans, baked chicken breast | Low-fat cottage cheese, 2 boiled eggs |
| 3 day | Toast, unsweetened tea | Chicken stock, bread, boiled beans, baked chicken breast | Boiled poultry or fish |
| 4 day | Low-fat cottage cheese, 2 green apples | Vegetable soup, toast, grapefruit | Low-fat cottage cheese, boiled vegetables |
| 5 day | Low-fat cottage cheese, 2 any fruit | Vegetable soup, a slice of bread | Low-fat cottage cheese, vegetable salad |
As a snack, you can use fruit. Do not forget about drinking regimen. 2 liters of water and unsweetened herbal tea should be drunk per day.
As a result, diets lose 4-5 kg of excess body weight in 5 days.
Also popular is a weight loss technique of 20 days. This system of weight loss will appeal to many, as the diet consists of a vegetable day and a protein day. This will get rid of 10 or more kilograms of excess weight.
On days 1, 2 and 7, they drink 1.5 liters of kefir and eat 2 diet toasts.
Breakfast 3, 4, 8 and 9 days consists of boiled lean meat or 2 boiled eggs. Lunch includes chicken stock and 150 g of boiled meat. For dinner - low-fat cottage cheese and a glass of kefir.
For 5, 6, 10 and 11 days, vegetables are included in the menu in any form. From day 12, repeat the diet menu.
During weight loss should not drink carbonated drinks. Preference is given to water without gas, fresh vegetables and herbal tea without sugar.
Variety of vegetable nutrition system
Vegetable diet "Minus 10 kg" refers to the strict. Losing weight during the week this way is quite difficult. The duration of the food system should not be more than a week, because there are no fats and proteins in the menu.
The diet of a vegetable diet is presented below.
| Days | Breakfast | 2 breakfast | Dinner | High tea | Dinner |
| 1, 3 and 5 day | Salad of cucumbers, tomatoes, herbs, sweet pepper | Braised zucchini with herbs and tomatoes | Vegetable soup of tomatoes, cabbage, carrots, celery and onions | Salad of carrots and Jerusalem artichoke seasoned with lemon juice | Tomato, onion and cauliflower stew |
| 2, 6 day | Vegetable mix of sweet pepper, celery, red cabbage | Boiled potatoes with herbs | Pepper, Cauliflower and Parsley Vegetable Broth | Salad of tomatoes, herbs and peppers | Stewed eggplant, carrots and onions |
| 4, 7 day | Celery with carrots | Baked Pumpkin | Vegetable soup of cabbage, green peas and bell pepper | Vegetable salad of cucumbers, tomatoes and herbs | Braised Eggplant with Cabbage and Sweet Peppers |
During the vegetable diet, there should be not only a varied diet, but also the correct drinking regimen, because this affects the process of losing weight. It is important that the diet contains water, not just tea and juice.
Recipes
To achieve an effective result, during the period of compliance with such a nutrition system, it is necessary to eat healthy dishes.
A well-known recipe for a vegetable diet includes assorted vegetables. To do this, take the following products:
- 1 carrot;
- 1 zucchini;
- 2 stalks of celery;
- a slice of ginger root;
- stem of leek;
- two tablespoons of soy sauce;
- 0.5 teaspoon lemon zest;
- some salt;
- two tablespoons of lemon juice;
- black pepper.
Boil carrots and zucchini and cut into strips. Grind celery, leek, ginger. Sliced vegetables are mixed, soy sauce, spices and cilantro are added.
For vegetable stew you need: carrots, onions, white and cauliflower, sweet peppers and potatoes.
All vegetables are chopped, carrots are triturated, salted, put in a pan and a little water is added. The capacity is put in the oven and the dish is cooked.
The following components are necessary for the preparation of Vitamin salad:
- dill;
- green onions;
- basil;
- 0.5 cups kefir;
- green apples
- raw beets;
- carrot;
- 1/4 part fork of white cabbage.
Vegetables need to be prepared in advance. Finely chop the cabbage, grate apples, beets and carrots. Mix everything and add chopped greens. Dress with low-fat kefir. For a spicy taste, you can add a little garlic.
The dish has a cleansing effect and even an anthelmintic effect.
White cabbage salad consists of the following components:
- a bunch of parsley;
- ground black pepper;
- Tomatoes
- two tablespoons of vegetable oil;
- half a head of cabbage.
All ingredients must be prepared. Finely chop the cabbage, sprinkle with lemon juice. Stir, add greens and vegetable oil.
Put in a salad bowl and garnish with tomato slices. Prepare the dish before serving.
Advantages and disadvantages of a diet
The vegetable nutrition system has many advantages:
- Diet is able to fill the body with useful substances.
- As a result, you can get rid of four to five kilograms of weight.
- Improve the appearance of hair, nails and skin.
- Vegetables are able to remove all unnecessary from the body. They will get rid of cellulite.
- In this technique, a minimal amount of fat is observed, so a person loses two times less calories and quickly loses excess weight.
- Thanks to coarse fiber, intestinal motility improves, constipation disappears and the digestion process accelerates.
- Due to the presence of complex carbohydrates in vegetables, the blood sugar level is at an appropriate level, which is completely incomparable with the use of confectionery. As a result, the risk of diabetes is minimized.
- People who choose plant foods feel much better. They are always energetic and active, less likely to run the risk of colds.
If you follow a vegetable diet for a week, the result will not be long in coming. Excess weight will go away, and health will improve.
With all its advantages, such a power system has disadvantages:
- In some cases, the body does not respond correctly to the use of vegetables and stool disorders may occur. Then it is better to abandon the diet, and in the menu enter rice, semolina or drink jelly.
- From vegetables, the body receives not only a feeling of fullness, but also a feeling of hunger.
- The diet is low in calories. It is best to follow a diet in summer and early fall, when there is no shortage of vegetables.
Therefore, before observing the nutritional system, it is necessary to consult a doctor. This is done so as not to harm the body and achieve a positive effect.
The opinions of those who have lost weight
Reviews about the vegetable diet have developed different.
One group of women is completely satisfied with the method of losing weight and the results obtained. They enjoyed during the week to eat all kinds of vegetables dishes. After all, from them you can cook not only salads, but also soups, stews and caviar.
The second group of women could not maintain a similar diet. It was very difficult for them to eat vegetables alone. Therefore, for seven days they could not maintain such a diet. At the same time, it was not difficult for women to observe a protein-vegetable diet. As a result, they manage to get rid of three to four kilograms of weight.
Vegetable diet is an effective technique that can lose weight in a short period. Subject to all the rules, achieving a positive result is not difficult. However, it is most quickly achieved by people who are lovers of vegetables.
Before starting a diet, you need to get specialist advice to prevent negative effects on the body.