Vegetable diet. Easy weight loss based on raw vegetables

Vegetables are a universal product, containing almost all the necessary vitamins and minerals. At the same time, they contain a minimum of calories and a maximum of fiber useful for the smooth functioning of the digestive system and cleansing the body. This is why people often choose a vegetable diet for weight loss. If properly observed and followed all the recommendations, it allows you to remove 6 or more extra pounds per month without harm to your health. At the same time, the diet is varied. It’s easy to lose weight with such a system, the results appear very quickly.

1. Low fat content. Thanks to this, not only body weight is reduced, but also the risk of cardiovascular diseases, and blood pressure is stabilized.
2. High content of dietary fiber. Fiber removes toxins from the body, helps the intestines work properly, enhances its motility, and promotes rapid saturation.
3. Diversity. Vegetables are a large group of products. There are thousands of recipes for interesting, delicious dishes. If you make some effort, losing weight will be easy, relaxed, and bring only pleasure.

Like any other food system, the vegetable one also has its drawbacks. So, vegetables are quickly digested, saturation occurs quickly due to fiber, but not for long. To stay on your diet, you need to eat regularly. It is advisable to eat at least 5-6 times a day.

In addition, it should be remembered that the lack of animal products leads to a deficiency of some vital substances. It is recommended to take additional vitamin and mineral complexes during the diet.

To make vegetable diets more filling and healthier, medium- and low-fat dairy products are often added to them. Kefir, cottage cheese, yoghurts help replenish amino acids, give energy, and make the menu of a losing weight person more varied.

Video: Vegetable diet, minus 2 - 8 kg, sample menu

List of approved products

If you follow a diet, you can eat almost all types of vegetables. It is recommended to give preference to seasonal products grown in your area. Imported and greenhouse fruits have less benefits for the body. During storage, many beneficial substances are destroyed. Often, imported vegetables are treated with special compounds before transportation that prevent spoilage of the product.

Main permitted products:

• zucchini, zucchini;
• tomatoes;
• pumpkin;
• regular beans, green beans;
• carrot;
• onions of different types;
• radish, radish;
• cabbage of all varieties.

You can add all types of greens and leafy salads to your diet. They will improve and diversify the taste of dishes and become an additional source of vitamins.

Interesting! There is an opinion among people that potatoes make you fat. In fact, the calorie content of a boiled tuber is only 82 kcal. This is a lot for a vegetable, but quite a bit compared to cereals, meat and other food products. If you do not add oil and fatty sauces to potatoes, then they can be consumed even on a diet.

During a vegetable diet, you cannot eat fruits and berries, baked goods and other flour products, meat products in any form, fish and seafood. You need to completely give up sugar, fruit juices, industrial drinks, including alcoholic ones. Coffee and cocoa are reduced to one cup per day.

Basic principles of a vegetable diet

The average daily calorie intake should not exceed 1300 kcal. Since the energy value of vegetables is low, it is not difficult to adhere to the recommended corridor. If you follow the sample menu, you don't need to count calories.

Vegetables can be consumed raw, boiled, stewed and baked. In the warm season, it is recommended to give preference to fresh salads, cold soups, cocktails, smoothies and other dishes made from raw vegetables: this way, the maximum nutrients are preserved. Mayonnaise and other fatty sauces are not added to salads. Corn, olive, and sunflower oils are used as dressings, which help vitamins to be absorbed almost completely. You can add mustard, lemon juice, soy sauce, various herbs and spices.

In winter and autumn, the basis of the diet is hot first courses, mashed potatoes and stews. They help the body warm up, give you a feeling of fullness, while being low in calories. But don’t forget about fresh vegetables, which are a source of fiber and important substances.

A big mistake many people make when losing weight is a sharp increase in physical activity. Any diet is stressful for the body. Additional stress can be harmful and lead to a breakdown in your diet. During vegetable weight loss, walks in the fresh air, swimming, light jogging, and cycling are recommended. No exhausting training if the person has never done this.

Vegetable diet for 3 days

The shorter the diet, the more monotonous and strict the diet. The menu for 3 days involves eating only vegetables. Of course, you can choose one product and eat only it, for example, cucumbers or cabbage. But sticking to a monotonous diet will be quite difficult.

Sample menu for one day

Breakfast: cabbage salad with 1 tsp. oils, herbs and lemon juice.
Lunch: apple.
Dinner: lean cabbage soup with cabbage, rosehip compote.
Afternoon snack: salad of fresh cucumbers, tomatoes, herbs and spices.
Dinner: peppers stuffed with vegetables.

Advice: A large amount of fresh vegetables may cause increased gas formation, bloating, and discomfort in the abdomen. A water decoction of dill seeds will help reduce discomfort. You can use pharmaceutical fennel.

Vegetable diet for 5 days

The five-day vegetable weight loss menu is distinguished by the introduction of kefir. It can be replaced with natural yogurt or low-fat yogurt. It is recommended to drink fermented milk drink at the end of the day.

Example of a vegetable menu for the day

Breakfast: Boiled beet salad with butter and herbs.
Snack: apple.
Dinner: green cabbage soup from sorrel, vegetable puree from carrots and cabbage.
Afternoon snack: vegetable or squash caviar.
Dinner: stewed green beans.
Late dinner: a glass of kefir.

During the day you need to drink at least two liters of water. You can drink green and black tea, herbal decoctions, apple and rosehip compotes. All drinks are prepared without added sugar.

Vegetable diet for 7 and 10 days

A vegetable diet for more than five days is considered long-term. Low-fat dairy products are introduced into the diet. We recommend kefir and milk up to 1%, cottage cheese up to 2.5%. Sweet fruits, berries, cereals and bread are still prohibited.

Sample menu for one day

Breakfast: cottage cheese with herbs, tea.
Snack: apples.
Dinner: okroshka or hot vegetable soup, cauliflower puree.
Afternoon snack: pumpkin puree.
Dinner: ratatouille made from eggplant, tomatoes and zucchini.
For the night: kefir.

Vegetable dishes can be consumed in unlimited quantities. A serving of dairy products and apples should not exceed 250 g per day.

Features of a vegetable diet for a month

It is allowed to introduce a small amount of rye bread and cereal porridge into the long-term diet. It is better to eat one thing a day; you can use grain breads. Below is an example of a menu for two different days with the addition of bread and porridge.

Sample menu for the first day

Breakfast: oatmeal porridge with water, tea.
Snack: salad of cucumbers and herbs with butter.
Dinner: vegetable soup, tomato and pepper salad.
Afternoon snack: apple, kefir.
Dinner: vegetable stew.

Sample menu for the second day

Breakfast: cottage cheese, apple, tea.
Snack: vegetable casserole, greens.
Dinner: Lenten borscht or okroshka, 2 slices of bread.
Afternoon snack: low-fat kefir.
Dinner: pepper stuffed with eggplant and carrots.

Weight retention and dieting

To ensure that vegetable weight loss is not short-term and that the lost weight does not return, you need to exit the diet wisely. Meat products, cereals, eggs are introduced gradually.

Basic rules for quitting a vegetable diet:

1. Consumption of all those foods that were allowed during the diet. It is not recommended to change your diet suddenly.
2. Introduction of previously prohibited foods one at a time every 2 days in small portions.
3. In the first weeks you should not eat polished rice, flour products, including pasta. A sharp rise and fall in blood glucose will lead to severe hunger, which will be difficult to control.
4. Controlling portion size. There is no need to attack a previously prohibited product. It is better to eat it at the end of a meal or add it to a vegetable dish.
5. Control of the liquid you drink. Water is important for the body not only at the stage of vegetable weight loss, but also for maintaining the achieved results.

Things to remember: Eating large amounts of fresh vegetables is contraindicated for problems with the digestive system and kidneys. It is not recommended to follow the diet for children under 16 years of age. In all other cases, vegetable weight loss will only bring benefits, help cleanse the body, give lightness and get rid of extra pounds.

Beauties Demi Moore and Angelina Jolie know how to get rid of 3 kg in 3 days and rejuvenate your body. And you? Learn more about the raw diet, get 14 diet options and enjoy the results!

Raw, thermally unprocessed food contains all the substances inherent in nature, due to which it brings maximum benefits to the body. That is why the raw food diet is gaining more and more popularity every year, as is the raw diet, the menu of which is compiled according to the principles of this nutrition system.

Unlike a raw food diet, a raw weight loss program is usually based only on a plant-based diet, milk and eggs, while raw foodists can eat meat and fish that are not cooked.

The essence and features of a raw food diet

A weight loss technique based on a raw food diet provides not only rapid weight loss, but also significant rejuvenation, cleansing, and healing of the entire body. The essence of this diet is quite simple - you need to eat only raw foods. When processed in the digestive tract, they do not form waste, but only supply the body with a large amount of vitamins, minerals and other nutrients. In addition, raw food contains fewer calories along with complex carbohydrates, which promotes active fat burning and loss of extra pounds.

While losing weight on such a system, you are allowed to consume:

• vegetables, fruits, dried fruits;
• seeds, nuts, sprouted grains;
• herbs, spices;
• freshly prepared fruit or vegetable juices;
• lactic acid products;
• eggs (chicken, quail).

In addition to these products, you can drink only clean water, excluding any tea, coffee, and other similar drinks.

The disadvantages of a raw diet include the following:

• the body does not receive all the necessary nutrients, especially proteins, microelements, vitamins, and other nutrients;
• if the diet is too limited and hungry, dizziness, nausea, weakness may appear, and the likelihood of breakdowns increases;
• there is no opportunity to fully engage in sports due to limited protein intake and lack of energy;
• Lost weight can quickly return if you go off the diet incorrectly.

Also, the disadvantages of a raw food diet include the presence of some contraindications associated with diseases of the digestive system, which require a special nutrition system. In all other cases, you can safely use a raw food weight loss system, choosing the most suitable one from the large number of offered options - in terms of duration or composition of products.

Menu

The essence and principles of a raw food diet are such that you can follow it all your life. However, there are weight loss techniques that impose fairly strict dietary restrictions, so you only need to follow them for the recommended number of days. This is especially true for too rigid programs designed for 3 days.

For 3 days

A juice diet is considered one of the most effective ways to lose weight. It has a powerful cleansing effect, while saturating the body with essential substances. But it should be borne in mind that only freshly prepared natural juices can be beneficial, and not packaged drinks from the store.

Rules

The juice weight loss method is designed for 3 days. This is exactly the time that is enough for high-quality cleansing and loss of 2-3 extra pounds. In this case, the following rules must be observed:

• you can drink any freshly squeezed juices from berries, fruits, vegetables, herbs;
• it is advisable to dilute too concentrated fresh juices (for example, orange or apple) in half with clean water to reduce the load on the organs of the digestive system;
• the volume of juices drunk should be 2 liters per day, regardless of whether they are diluted with water or not;
• You should additionally drink 1 liter of clean water;
• you need to choose juices taking into account your health status; you should be especially careful when consuming sour fresh juices, which are contraindicated for gastritis, ulcers, and pancreatitis;
• juice with pulp contains fiber, which promotes better satiety, cleansing and weight loss, so you need to include more of these drinks in your menu;
• Vegetable juices are lower in calories and provide more effective weight loss, but contain fewer vitamins.

Juices should be prepared immediately before consumption, as they quickly lose their beneficial properties.

It is best to use a juicer, but you can grind the fruits on a grater or in a blender to get delicious thick smoothies and cocktails.

Sample menu

You can create a diet at your own discretion - from different juices every day or alternate their use by day. Approximately the menu and power plan should look like this:

• on an empty stomach – 1–2 glasses of clean water;
• 8:00 – 250 ml apple juice with pulp;
• 10:00 – 250 ml of a cocktail of lemon, pineapple, grapefruit juice, taken in equal proportions;
• 12:00 – 250 g of smoothie from vegetables, chopped in a blender (beets, carrots, spinach) with the addition of lemon juice;
• 14:00 – 250 ml of any fruit juice;
• 16:00 – 250 ml of cocktail from apple, orange, carrot juice;
• 18:00 – 250 g of fruit and berry smoothie;
• 20:00 – 250 ml of tomato juice with herbs;
• before bed – 250 of any vegetable juice.

You don’t have to stick to exactly this diet for all 3 days; you can make your own changes by following the basic principles of the juice diet.

It should be borne in mind that mono-diets with juices are the most effective. For example, if you drink a glass of fresh grapefruit every 2 hours for 3 days, you can significantly speed up the process of fat breakdown. Apple juice can improve metabolism, so after an apple-juice mono-diet, the risk of regaining lost kilograms is reduced. And lemon juice has the strongest fat-burning and cleansing properties.

If there are no contraindications to drinking lemon, it is recommended to spend all 3 days of the diet on this juice. In this case, you need to dilute it with water in a proportion suitable to your taste (for example, 1:2 or 1:3).

Losing weight with lemon juice gives the best results - minus 4-5 kg ​​in 3 days, but thoughtless use can harm the health of the digestive system.

It's even better to mix lemon juice with carrot, cabbage, beet, celery or other vegetable juice of your choice. It will significantly improve the taste of such drinks, increase the fat-burning effect and enrich the vitamin and mineral composition.

Birch sap gives excellent results in weight loss. It has a less aggressive effect on the digestive organs, but, unfortunately, is available only in the spring during sap flow. Canned birch sap, even home-made, is not suitable for such purposes, since it will not have such a powerful cleansing effect. In addition, many diseases have been treated with birch sap at all times. Its benefits for weight loss are manifested in the ability to normalize all metabolic processes, eliminate swelling, remove toxins, and activate metabolism, which ultimately leads to the breakdown of fat deposits and weight loss.

In addition to the indicated juices, almost any other drinks prepared independently can be used in dietary programs. If such a weight loss process is too difficult to follow or ends in failures, it is better to use gentler methods designed for a week.

For 7 days

The best weekly raw diet is considered to be beetroot. The basis for the high effectiveness of using beets for weight loss is the content of two substances in this root vegetable:

• betaine, which can oxidize fat cells, depriving them of blood vessels, and then remove them from the body;
• curcumin, which prevents the formation of new fat cells, which prevents the storage of fat in reserves even with too high-calorie diet.

In addition, beets are a source of fiber, various vitamins and minerals, which not only helps you lose weight, but also determines the healing effect of a beetroot diet.

Rules

There are no special requirements for this diet - you just need to follow the menu of the selected option. The volume of water drunk daily should be at least 2 liters to enhance the cleansing effect of beets.

Sample menu

The raw beetroot diet exists in two versions - strict, beetroot-kefir, and gentle, which involves eating not only beets. In the second diet, you can add some carrots, nuts, garlic, spices and low-fat fermented milk drinks for salad dressing. This approach allows you to diversify the taste of beetroot dishes and increase their nutritional value with the missing elements.

Gentle option

There are two options for the beetroot diet menu. Nutrition according to this method is based on 3 meals a day according to the following scheme:

• breakfast – 200 g of raw beets, 200 ml of carrot juice;
• lunch – 150 g of beetroot and carrot salad with garlic, nuts, yogurt;
• dinner – 200 ml kefir, 200 g raw beets.

• lunch – 150 g of beetroot salad with herbs;
• dinner – 200 ml beetroot-kefir smoothie.

• breakfast – 200 g of raw beets, 200 ml of fresh carrot and beetroot;
• lunch – 200 g beetroot-carrot salad with 1 tsp. olive oil, garlic, herbs;
• dinner – 200 ml carrot juice, 100 g raw beets.

• breakfast – 200 g of grated raw beets with yogurt and herbs;
• lunch – 200 g of carrot-beet salad with nuts and ground pepper;
• dinner – 250 ml of beetroot-kefir smoothie.

• breakfast – 200 ml carrot-beet juice, 100 gr. pureed beets with grated nuts;
• dinner – 250 ml kefir, 100 g raw beets.

• breakfast – 200 g of raw beets, 200 ml of yogurt;
• lunch – 200 g of beetroot and carrot salad with garlic, nuts, yogurt;
• dinner – 300 ml beetroot-carrot smoothie with kefir.

• breakfast – 200 g of beet salad with prunes;
• lunch – 200 ml beetroot-carrot salad with 1 tsp. olive oil, 200 ml beetroot-lemon juice;
• dinner – 200 g of raw beets, 50 g of nuts.

After 7 days of such a diet, you need to switch to a healthy diet, leaving a sufficient number of raw beet dishes on the menu to maintain the results. During weight loss, the weight loss is usually 4–8 kg, depending on the initial weight and individual characteristics. If there is a need to lose more extra pounds, you can use a more strict version of the raw beetroot diet - only beets and kefir.

Strict version

The beetroot-kefir diet is quite strict, but effective: in 1 week you can lose up to 10 kg of excess weight. In this case, the diet is structured as follows:

• the daily menu consists of 1 kg of raw beets, 1.5 liters of low-fat kefir, 1 liter of clean water;
• beets can be consumed together with kefir or alternately;
• Water should be drunk between meals, without reducing the specified amount to avoid dehydration, since the combination of beets and kefir has a pronounced diuretic effect.

To avoid strong feelings of hunger, you need to eat small meals. Although on such a diet it will be quite difficult to overcome hunger, and in some cases even impossible. If you cannot prevent breakdowns, it is better to pay attention to the previous gentle option or use a 2-week weight loss method with a more varied menu.

For 14 days

A raw diet for 14 days is a fairly balanced weight loss program that involves eating a wide variety of vegetables, fruits, and berries. Such a wide range of permitted products allows you to create a rich menu and lose weight with pleasure. If you strictly follow the recommendations given, you can lose 9–12 extra pounds in 2 weeks.

Rules

For one day of such a diet, 3 kg of any vegetables or fruits are allocated. They can be consumed together or separately, choosing according to your taste, as well as in their natural form or in salads, juices, smoothies. It is allowed to include nuts, dried fruits, and herbal teas in the diet.

Sample menu

The entire specified amount of food (3 kg) must be distributed throughout the day in such a way as to prevent the feeling of hunger.

The daily menu should be built according to the following scheme:

• breakfast – fruit salad, herbal tea;
• lunch – smoothie made from vegetables, fruits or a mixture of them;
• lunch – vegetable salad with nuts, fresh fruit;
• afternoon snack - fruit salad or 50 grams of dried fruits;
• dinner - vegetable salad;
• at night - fresh fruit and vegetables.

You need to gradually switch to your normal diet after losing weight. At the same time, it is advisable to make the diet correct, balanced and as healthy as possible.

If none of these raw food weight loss methods are suitable, you can choose another one - with a completely different composition that will suit your personal tastes and goals.

Diet options

Since the list of products allowed in a raw food diet is quite diverse, you can create a variety of menu options from them. The most popular are diets based on raw vegetables.

On raw vegetables

It is easiest to eat raw vegetables - they are always available, do not require time to cook, and can be consumed in large quantities, which prevents strong feelings of hunger.

Rules

The diet can be composed of any vegetables, except potatoes, in unlimited quantities. You can use them to prepare salads, juices, smoothies, or eat them in their natural form. The duration of this weight loss technique depends on your goals and willpower. Nutritionists recommend following a raw vegetable diet for 7–10 days, during which you can lose 3–5 kg, respectively.

Sample menu

• breakfast – cabbage salad, carrot juice;
• lunch – carrot-ginger smoothie with spinach;
• lunch – vegetable salad with green onions and lemon juice, beetroot and tomato juice;
• afternoon snack – cucumber smoothie with dill and garlic;
• dinner - vegetable salad, pumpkin juice with mint.

The most varied diet can be made up of seasonal vegetables if you carry out such a diet in late summer or autumn.

During this period, the most popular weight loss methods are cucumbers, tomatoes, pumpkins, and especially zucchini.

On raw zucchini

Zucchini is an ideal dietary product with low calorie content, rich vitamin and mineral composition, high fiber and liquid content. The most common option for losing weight using raw zucchini is to use a variety of salads based on them.

Rules

For weight loss, it is recommended to take only young zucchini with thin skin and unformed seeds. Their use has a beneficial effect on the functioning of the gastrointestinal tract, perfectly cleanses the intestines, and helps improve metabolism.

The daily intake of zucchini is 1.5 kg. In addition, you can use spices, herbs, herbs, and lemon juice.

Sample menu

The rules of this technique do not provide for a strict scheme for eating dishes. You need to prepare salads from the specified amount of zucchini and eat them 5-6 times a day, dividing them into equal portions. You can use the following recipes to prepare dishes.

Recipe 1 – with garlic and dill

Ingredients:

• zucchini – 1 pc.;
• garlic – 3 cloves;
• dill;
• lemon juice;
• ground black pepper.

The zucchini is chopped into very thin strips, lemon juice is poured on top, pepper and garlic are added. Everything is mixed carefully.

Recipe 2 – with honey-garlic dressing

Ingredients:

• zucchini – 1 pc.;
• liquid honey – 1 tsp;
• garlic – 2 cloves;
• greenery.

The zucchini is cut into thin slices. The dressing is prepared separately - crushed garlic is ground with honey and chopped herbs. Squeeze out the juice from the zucchini, transfer it to a dish, pour over the dressing, and leave for 15–20 minutes.

Recipe 3 – Korean zucchini

• zucchini – 1 pc.;
• carrots (raw) – 1 pc.;
• sweet pepper – 1 pc.;
• garlic – 3 cloves;
• ground red pepper - to taste;
• lemon juice – 2 tbsp. l.;
• cilantro or parsley.

Vegetables are grated on a special grater to create long strips. The remaining components are added, everything is mixed and infused for 10 minutes.

Recipe 4 – zucchini with ginger sauce

• zucchini – 1 pc.;
• peeled sunflower seeds – 2 tbsp. l.;
• dried ginger – 1 tsp;
• lemon juice – 2 tsp;
• garlic – 2 cloves;
• any greens to taste.

The zucchini is cut into thin long strips. To make the sauce, the seeds are soaked in water for 2-3 hours, then mixed with the rest of the ingredients, placed in a blender and crushed to form a sauce with the gradual addition of 0.5 cups of water. Then you can mix the zucchini with the sauce or eat it by dipping strips of the vegetable in it.

These recipes can be used alternately to diversify the daily menu or prepare one type of salad for the whole day. This diet can be followed for 10–14 days. Weight loss during this period can amount to 7–8 extra pounds.

It is not recommended to lose weight on zucchini or other vegetables in the spring, since by this time there are few useful substances left in them, and greenhouse vegetables do not have all the necessary properties. During this period, a diet based on raw fruits is more suitable.

In addition, this food option will be more acceptable for those who find it difficult to do without sweets.

On fruit

A fruit diet provides tasty and relatively non-starving weight loss, while enriching the body with most of the necessary vitamins, minerals, trace elements and other important substances. Fruits consist mainly of water and fiber, so they perfectly cleanse the intestines, dull the feeling of hunger, and promote active weight loss.

Rules

You need to lose weight with fresh fruits in the same way as with vegetables. They can be consumed in their natural form, in salads, juices, cocktails or smoothies. It is recommended to use those fruits that promote weight loss:

• apples are the most affordable and popular, very rich in vitamins and iron;
• pineapples - valued in dietary nutrition for the presence of a special enzyme, bromelain, which neutralizes fats and helps eliminate cellulite;
• grapefruits – have a “minus” calorie content, that is, their digestion requires more energy than they supply to the body;
• oranges - have properties similar to grapefruits, contain a lot of plant fibers, due to which they maximally cleanse the intestines of harmful substances;
• bananas - are high in calories, but thanks to this they completely eliminate the feeling of hunger;
• peaches – can reduce appetite and activate intestinal motility.

You can also include any berries except grapes in your diet.

Sample menu

There are a large number of varieties of raw fruit diets - for every taste and budget. They differ only in the set of products included in the diet, while their consumption follows almost the same pattern:

• breakfast – 200 ml of juice, 1-2 any fruits;
• lunch – smoothie or cocktail;
• lunch - salad;
• afternoon snack – 200 ml juice;
• dinner - salad, juice or cocktail.

The duration of such a weight loss system should be 5–7 days. If well tolerated, it is allowed to extend the duration to a maximum of 10 days. Weight loss reaches 5–6 kg per week.

To achieve better results, you should adhere to a mono-diet based on eating only one type of fruit. To minimize the likelihood of failure and make the weight loss process comfortable, it is better to use a mixed method that allows the use of any fruit.

If a plant-based diet is contraindicated or does not suit your personal taste preferences, you can try to lose weight more extreme - on raw eggs or only on yolks.

On raw eggs

Losing weight using raw eggs is considered one of the most effective. These products are valuable in dietary nutrition due to their ability to quickly induce a feeling of fullness, as well as a very useful composition, rich in essential vitamins, minerals, amino acids, which are completely preserved due to the lack of heat treatment.

Rules

The main requirement of the raw egg diet is the use of a high-quality product, since eggs often become the cause of an acute infectious disease - salmonellosis. Before use, they should be washed thoroughly with soap or soda.

Sample menu

You can drink eggs directly from the shell by piercing them on both sides to make it easier for the egg mass to flow out, or by making one large hole. The second option for use is preparing dietary eggnog. To do this, you need to take the egg whites, beat them in a blender with spices or chopped herbs, and then add the yolks and stir well.

In one day you are allowed to eat no more than 5-6 eggs, and also drink at least 2 liters of clean water. It should be borne in mind that even this amount of egg white is too much stress on the kidneys. In addition, in its raw form it is absorbed only 60%. To reduce this harmful effect, it is better to use only yolks instead of whole eggs.

On raw yolks

Losing weight with raw yolks is considered very extreme, but most effective. The speed of action of this technique is due to the presence of vitamin H (biotin) in the yolk. It helps to activate lipid and carbohydrate metabolism, as a result of which fat reserves are burned and new ones are not created, which makes the weight loss process even more intense.

Rules

In one day of such a diet you need to eat 4 yolks and 1 grapefruit. The rest of the diet should consist only of low-calorie plant foods. You should also drink 2 liters of clean water daily.

Sample menu

The main condition of the diet is strict adherence to the recommended menu for 3 days.

Menu for the day:

• 8:00 – beaten yolks, 1 grapefruit or its juice, diluted with water 1:2;
• 13:00 – 200 grams of raw vegetables;
• 18:00 – apple.

Before going to bed, you can drink 200 ml of freshly prepared vegetable or diluted citrus juice. As a result, you can lose up to 3 kg of excess weight in 3 days. If this method seems too harsh, then you can achieve similar weight loss using a more acceptable raw diet - the well-known buckwheat or buckwheat-kefir diet.

On raw buckwheat

A diet program based on raw buckwheat ensures rapid weight loss due to the cleansing properties of the cereal and its great benefits for the body. In addition, the absence of heat treatment allows you to preserve the entire rich set of microelements and vitamins included in its composition.

Rules

Eating according to this method involves eating buckwheat, previously filled with kefir (0-1% fat) or cold water. To prepare the dish, you need to take cereal (preferably green) and 2 times more liquid - usually 1 glass of buckwheat to 2 glasses of water or kefir. The product will be ready for use in 2-3 hours, but it is better to leave it overnight.

Sample menu

A special feature of this weight loss program is the absence of a specific menu. Buckwheat filled with kefir or water can be consumed in any quantity, eliminating overeating. In between meals, you need to drink 2 liters of clean water or 1 liter of water and low-fat kefir.

The duration of such a diet is 5–7 days, during which you can lose 6–8 kg, as well as remove waste, toxins, and excess fluid from the body. For those who do not like buckwheat, you can replace it with oatmeal. A diet based on raw oatmeal will be less effective, but easier to follow.

On raw oatmeal

Oatmeal is a healthy and practically the most popular product not only for dietary, but also for healthy eating. Raw oatmeal contains much more useful and nutritious substances than cooked oatmeal; it helps to better cleanse the body and remove excess fluid.

Rules

For dietary nutrition, you need to choose oatmeal without additives, not instant. Coarsely ground “Extra” flakes are best, which can be ground in a coffee grinder if desired. At the same time, the coarse structure of the fibers will be preserved, which promotes better cleansing of the intestines and stimulation of its work.

Sample menu

To prepare oatmeal, take 4 cups of water per glass of cereal, add and leave for at least 2 hours, but preferably overnight. The longer the flakes are in the water, the more they will lose starchy substances and become softer.

You can soak larger quantities of oatmeal and then store it in the refrigerator for 2-3 days, using it as needed. Before use, you can add berries, pieces of fruit, dried fruit or grated vegetables. If a one-time portion is being prepared, all additives can be introduced immediately when soaking the flakes, so that the mixture is infused together, soaked in healthy plant juices.

Eat this dish throughout the day every 2-3 hours in small portions, which will not contribute to overeating. In between taking oatmeal, you should drink at least 2 liters of clean water.

It is recommended to follow a strict raw oatmeal mono-diet for no more than 5–7 days, during which you can lose 3–5 kg. If this is not enough to normalize weight, then you can slightly diversify the menu with other healthy products, increasing the duration to 2 weeks. In this case, weight loss can be 8–10 kg over the entire period.

Since eating raw cereals all day long is not suitable for everyone, an excellent alternative to the raw buckwheat and oatmeal diet can be a completely special weight loss method - raw rice, which should be eaten only for breakfast, and the rest of the time you eat as usual.

On raw rice

The raw rice diet is an excellent gentle weight loss method that allows you to easily and almost imperceptibly lose 5-6 kg without debilitating feelings of hunger and harm to your health. This program is widely known as the 13-day Japanese cleansing diet, which, indeed, first of all helps to cleanse the body, and as a result, lose weight.

Rules

The main dish on which the principle of losing weight using this method is based is rice prepared in a special way. For these purposes, only brown or unparboiled rice with high glassiness is suitable. If your body weight does not exceed 65 kg, your daily rice intake should be 2 tbsp. l., with a higher initial weight - 3 tbsp. l.

Before consumption, each portion of rice should be soaked in water for 4 days. To do this you need:

• on the first day, pour a portion of washed rice into a glass with cold water so that it reaches half a glass;
• on the second day, put a second glass like this, and rinse the rice in the first and fill it with water again;
• Repeat this for 4 days so that you end up with 4 glasses of rice.

On day 5, rice from the first glass is ready to eat.

Sample menu

In the morning you need to drain the water and eat rice from the first glass on an empty stomach (or 2 hours after drinking even plain water) without any additives, without drinking anything or eating anything. You can eat food or any drinks only after 3 hours.

The diet can be normal, with the exception of:

• pickles, marinades;
• spicy, sour dishes;
• lard, smoked products.

Smoking and drinking alcoholic beverages is also prohibited.

After using one portion of rice, you need to soak a new one again. You need to adhere to this diet for another 12 days, and soak the rice for 9 days.

All versions of raw diets are quite effective for weight loss, cleansing, healing and rejuvenation.

That is why they are often used by famous Hollywood beauties, who always strive to keep themselves in excellent shape and, judging by their appearance, achieve great success in this. But each of them brings its own characteristics to such a weight loss program.

Celebrity Raw Diets

In fact, the author of the raw diet is considered to be Carol Alt, a fashion model who was once recognized as the most beautiful woman in the world. Proponents of this weight loss system are other superstars - Angelina Jolie and Demi Moore, who have their own weight loss systems using raw foods.

From Carol Alt

Rules

Vegetables, fruits, nuts, seeds, wheat sprouts, and herbs are allowed for consumption. You can only drink pure water or juices.

Sample menu

The menu of such a diet may consist of different products, but the nutritional principle should remain as follows:

• breakfast - salad of any fruit with almonds, pumpkin seeds and wheat germ, 200 ml of skim milk;
• lunch - a salad of any vegetables with lentils, seasoned with a small amount of olive oil;
• dinner - puree soup from raw grated vegetables, sunflower seeds, raspberries, a piece of cheese.

Carol Alt claims that after switching to a raw diet, she lost weight, stopped taking medications, began to sleep better, and got rid of headaches and colds.

From Demi Moore

Demi Moore believes that only raw food can cleanse the body of toxins. Her favorite drinks are thick tomato cocktail and cherry juice. This famous actress’s weight loss method is also designed for 10 days, during which she gets rid of 3-4 extra pounds.

Rules

The principles of losing weight using this method are somewhat different from all previous diets, since raw meat is present here. Demi Moore includes carpaccio on her menu - pieces of raw veal, drizzled with olive oil and lemon juice, sprinkled with ground black pepper and grated Parmesan.

Sample menu for each day:

• breakfast – fruit salad;
• lunch – a portion of carpaccio;
• dinner - vegetables, sushi without rice.

Between three meals a day, you can drink water (from 2 liters per day) and freshly prepared fruit juices (no more than 1 liter).

From Angelina Jolie

Angelina Jolie's weight loss method is based on eating raw vegetables and fruits, low-fat dairy products and buckwheat and oatmeal porridges, not boiled, but soaked in water. The duration of such a diet is also 10 days and the loss of up to 5 kg of excess weight.

Sample menu

Angelina Jolie's daily diet consists of the following products:

• breakfast - oatmeal with fruit, any juice;
• second breakfast – fruit juice, nuts;
• lunch – vegetable salad, ginger tea;
• afternoon snack – low-fat cottage cheese with pieces of fruit;
• dinner - vegetable juice, fruit salad with nuts, seeds and yogurt.

Nutritionists positively evaluate Jolie's diet. The menu is very simple, but quite balanced. Therefore, it can be used for a month, during which you can lose 8–10 kg.

The results of a raw diet largely depend on the nutritional program chosen. For quick weight loss, strict buckwheat weight loss systems are more suitable. To get rid of extra pounds without resorting to strict restrictions, it is better to use more gentle methods with a varied menu.

How to get out of a diet

Today, the raw food diet is becoming so popular that many of those who try to lose weight on a raw diet remain adherents of this nutrition system for life. However, most of those who have lost weight are in a hurry to return to their usual diet, often forgetting that this must be done carefully and smoothly. If you leave the diet chaotically, pouncing on your favorite foods, then all the lost weight will return in a few days.

To consolidate the results obtained, you need to gradually introduce familiar foods into your diet, first the healthy ones and then the forbidden ones. Although it is advisable to abandon the latter completely. It is best if porridge and soups are included in the menu for the first 2 days, then low-fat dairy products and eggs, and after another couple of days, boiled lean meat and wholemeal bread. Only after this can you try sweet, fried and other foods harmful to your figure. Be sure to leave a large amount of vegetables, fruits, freshly prepared juices and water in your diet.

During weight loss, the body will not only burn fat reserves, but also cleanse itself efficiently, becoming saturated with vitamins, minerals, and other beneficial substances. To prevent stretch marks or sagging skin from appearing during the process of losing weight, it is recommended to combine a diet with moderate physical activity. It is also important to get out of losing weight gradually, and in the future maintain a healthy diet. Then the results obtained will be truly impressive, since not only your figure will be transformed - your well-being, mood and appearance will greatly improve.

The most common advice to those losing weight is: “Eat more vegetables!” They say that if you replace bread, cakes and other high-calorie foods with “radish-carrots,” your waist will become aspen and your health will improve. And in many ways this is true. Vegetables are rich in fiber, vitamins and other substances beneficial for healthy metabolism and weight loss. But you also need to use these products wisely, because not all “greens” are so safe for your figure. About which vegetables contribute to the “plumb”, and the menu of a vegetable diet for weight loss for a week - in our material.

To evaluate the benefits of a vegetable diet for the problem of extra pounds, it is important to understand the nature of this food group. Cooking vegetables include edible tubers and plant leaves. With proper nutrition, a healthy person is recommended to eat at least half a kilo of such plant foods per day.

Vegetables and weight loss: which ones harm and which ones help

There are many ways to prepare food from vegetables. You can boil, stew, bake, dry and pickle. So, such a diet can surprise you with the variety of its menu and you won’t have to go hungry. Judge for yourself how rich a “herbaceous diet” can be: vegetables are divided into eleven groups.

1. Tuberous. This includes potatoes and Jerusalem artichokes.
2. Bulbous. These are garlic and all types of onions.
3. Root vegetables. This group includes beets, carrots, radishes, parsley, horseradish.
4. Salad. These include spinach, lettuce, and sorrel.
5. Legumes. This includes beans, peas, beans.
6. Brassicas. These are all varieties of cabbage.
7. Solanaceae. These include tomatoes, peppers, and blueberries.
8. Melons. These are cucumbers, pumpkin, zucchini.
9. Spicy. There's basil and dill here.
10. Dessert. These are, for example, artichoke and asparagus.
11. Cereals. A representative of this group is corn.

Within the framework of dietary nutrition, vegetables should be divided into three categories. Some are simply safe for your figure. These are, for example, tomatoes, eggplants, carrots, zucchini. Others specifically address the problem of burning excess fat deposits. These include cabbage, cucumbers, beets, peppers and celery. And in the third category there is only one vegetable, but it is very dangerous for people prone to obesity. So, they get better from starchy potatoes.

From diet to proper nutrition

During the vegetable diet marathon, you don’t have to waste much time at the stove, because the recipes in such diets are very simple. In general, it is believed that for those losing weight, the best vegetable dish is one that is prepared from raw ingredients. It is in this form that products have the maximum fat-burning effect.

By the way, fresh vegetables can be frozen for the winter - it is storage at low temperatures that allows you to preserve the maximum beneficial properties of the product.

Natural, thermally unprocessed food is rarely on our usual table in sufficient quantities. Many people find it easier to have a quick snack with scrambled eggs or a sandwich than to wash “tomatoes and cucumbers” and cut up “green” assortments.

A vegetable diet will teach you to eat differently and tell you how to get the maximum benefit from vegetables for your figure and health. For example, you learn that vegetables need to be cut and cooked just before consumption. It is better to chop larger pieces and cook until half cooked and in the peel.

The vegetable weight loss program not only helps you lose weight. Such changes in diet contribute to the formation of healthy eating habits. This means you can improve your health and painlessly maintain the results achieved during the diet.

Why do the kilograms disappear?

Why is losing weight on vegetables effective? These plant products regulate intestinal function, promote rapid saturation, and activate the production of gastric juice.

In this food group there are practically no representatives high in fat. But the composition of “greens” includes complex carbohydrates, which are not retained in the body, but at the same time help maintain a balanced menu. For example, with the same protein diet, vegetables will not harm, like, for example, flour. On the contrary, they will fill you with energy, which is so important during a stressful period of dieting.

Lots of benefits, few calories

A separate plus is the low calorie content of plant foods. In the table below you can see data on the energy and nutritional value of the 27 most common vegetable products. The calculation is based on the number of calories and useful components in 100 g of fresh edible part.

Table - Calorie content and nutritional value of fresh vegetables

Losing weight on vegetables is not difficult. You don’t even have to give up other food. The main thing is to accustom yourself to combine any delicacy with “greens” in a ratio of 1:2 - 1:4, depending on the fat content and calorie content of the main dish. This is exactly the approach to nutrition that French nutritionist Claude Godard recommends. He claims: vegetables neutralize calories. And green beans, lettuce, radishes, broccoli and Brussels sprouts solve this problem best of all.

Vegetable diet options

In the fight against the hated kilos, girls have already tried many vegetable techniques. Here you can find a fat-burning miracle cabbage soup, special vegetable juices, and fermented milkshakes with “greens.” There are often variations of the fruit and vegetable diet, which are praised for their richness in vitamins and quick results.

“Eating” excess weight on strawberries, peaches and zucchini

What menu does this method require? Most often this is a system of alternating vegetable, fruit and berry days. And also one day the body will receive support in the form of protein and fats from fermented milk products. Moreover, you can eat practically without quantitative restrictions. The main thing is not to exceed the healthy daily caloric intake - 1500 kcal.

You don't have to eat only raw foods. It is allowed to make casseroles, salads, smoothies, and juices. You need to drink a lot. But the diet will be without salt, sugar and oil. The table below outlines an approximate menu for the week, which will help you adjust your weight on vegetables and fruits.

Table - Weekly menu for weight loss on fruits and vegetables

In a week, if you follow all the recommendations listed, you can lose about five kilos. But this method of weight correction is only suitable for people with very good health. The food is extremely unbalanced, although the menu is rich in vitamins and minerals. This diet should not be practiced more than once a year. It is better to use it as an unloading option during the warm season.

Popular express methods

No matter how much nutritionists talk about the dangers of losing weight quickly, people still continue to practice such methods. When there is a chance to achieve a quick and significant “plumb”, all warnings about the imminent return of lost kilos, attacks on the immune system and digestive organs are ignored. So, if you believe the reviews of those who have lost weight, then it is worth highlighting the following types of vegetable diet related to express methods.

• Milk-vegetable diet. It is designed for a week, after which you can see a “plumb line” of up to four kilos. It is assumed that the daily diet will look like this: one and a half kilograms of vegetables that promote weight loss, two crackers from black bread and a liter of fermented milk products at your discretion. Kefir, milk, yoghurts and other milks should be chosen with a small percentage of fat content. If someone who is losing weight experiences weakness, then it is permissible to add a portion of oatmeal boiled in water to breakfast. Prohibited are salt, sugar, alcohol, seasonings, and oil. It is recommended to drink about two liters of clean water without gas daily. You need to eat often, but in small portions.
• Fish and vegetable diet. It lasts 14 days, during which you can say goodbye to six extra kilos. This system provides for a mandatory daily restriction of calories consumed to 1500. During the entire first week, you are allowed to eat exclusively fish. You need to buy low-fat varieties like hake and pollock. It can be stewed, boiled, baked, but not fried. The next week is considered a smooth exit from a strict protein diet. And the first helpers here are vegetables. You can even use boiled potatoes. Following vegetables, bread, milk, cereals, fruits, cheese and red meat are also added to the menu. Prohibited are salt, sugar, alcohol, seasonings, and oil. It is recommended to drink about two liters of clean water without gas daily. You need to eat often, but in small portions.
• Kefir-vegetable diet. A week of such a diet allows you to lose about three kilos. A prerequisite is that you need to drink up to one and a half liters of kefir per day, the fat content of which is one and a half percent. In addition, you can eat any low-calorie vegetables of your choice. They are recommended to be baked, boiled or eaten raw. Oil is not used during cooking, and in salads it is replaced with lemon juice. As with previous nutritional plans, salt, sugar, alcohol, and seasonings are prohibited. Clean water without gas should be consumed about two liters daily. You need to eat often, but in small portions.
• Curd and vegetable diet. It lasts no more than ten days. This time is enough to lose five kilos. It is good for summer. Your menu will be as follows: salads from fresh vegetables, no more than 200 g of cottage cheese with five percent fat content and low-calorie fruits. The amount of plant food is not limited. The main thing is to eat small portions and follow the rule: “Do not eat after six.” You can combine “greens” and cottage cheese to suit your taste. You can also supplement your food with a teaspoon of honey and two teaspoons of vegetable oil per day. Salt, sugar, alcohol, seasonings are prohibited. Clean water without gas should be consumed about two liters daily.
• Buckwheat-vegetable diet. In a week you can achieve a “plumb line” of up to seven kilos, depending on your initial data. The food is as follows: steamed buckwheat and low-calorie vegetables. Cereals for such a diet are usually poured with boiling water in a ratio of 1:2 and left to “cook” overnight, wrapped in a thick towel. During the day, you can eat buckwheat with selected vegetables, and also eat a few apples, two teaspoons of honey and drink a glass of one percent kefir. Eat small meals. After 18:00 - the refrigerator “closes”. Salt, sugar, alcohol, seasonings, and oil are prohibited. Clean water without gas should be consumed about two liters daily.
• Meat and vegetable diet. With this menu you can lose up to a kilo a day. Much depends on the starting weight. They say that such a vegetable diet for weight loss can even bring minus 10 kg in a week and a half. But you need to take into account that such an impressive “plumb” will occur mainly due to the excretion of fluid and fecal matter, so such a diet should not be maintained for more than three to five days. Every day you can eat any vegetables except potatoes. Total - kilogram. And also half a kilo of lean meat or fish. Choose gentle cooking methods and drink plenty of fluids. Salt, sugar, alcohol, seasonings, and oil are prohibited. It is better to eat small meals and not eat at least four hours before going to bed.

A gentle way to correct weight using fiber and proteins

If you focus on the results of those who have lost weight, then the safest, fastest and most effective diet based on vegetables is the one that contains protein foods. But you shouldn’t take the hard express options described above. It would be wiser to choose the most nutritious protein and vegetable diet.

For example, the following weight correction scheme in certain variations is recommended even for pregnant women. Of course, under the supervision of a doctor.

How does it work? You are allowed to eat a certain range of foods without restrictions. Cook any meat, any fish, vegetables, fruits, consume all fermented milk, seeds, nuts and mushrooms. Moreover, you can eat soups and broths, as well as combine products.

You will gradually remove unhealthy cakes, rolls, pasta, and potatoes from your diet. And delicately reduce the amount of calories you consume without burdening your body with food restrictions. At the same time, you will continue to get animal fats from dairy products, and vegetable fats from nuts and seeds. Carbohydrates will come from vegetables and fruits.

Protein and vegetable menu for 7 days

This unloading can be done once a month. Duration - from four days to two weeks. Below is a possible option for a weekly menu of a protein-vegetable weight correction system for every day.

Monday

• First breakfast. Cottage cheese.
• Second breakfast. Nuts. Kefir.
• Dinner . Vegetable soup. Boiled chicken breast. Cabbage salad.
• Reinforcement. Apple. Kefir.
• Dinner . Salad of cucumbers, tomatoes and cabbage. Fish casserole with eggplant.

Tuesday

• First breakfast. Yogurt.
• Second breakfast. Carrot-apple salad.
• Dinner . Beef Goulash. Broth with herbs. Casserole of zucchini, tomatoes, mushrooms and onions.
• Reinforcement. Kefir. Seeds.
• Dinner . Salad of cucumbers, tomatoes and cottage cheese. Vegetable stew.

Wednesday

• First breakfast. Zucchini fritter. Chicken breast.
• Second breakfast. Yogurt.
• Dinner . Fish baked with mushrooms, cheese and onions. Cabbage and cucumber salad. Ear.
• Reinforcement. Curd paste with dill, garlic and parsley.
• Dinner . Chicken breast. Radish and cucumber salad. Baked apples with cottage cheese.

Thursday

• First breakfast. Cheese with nuts.
• Second breakfast. Kefir. Seeds.
• Dinner . Cottage cheese casserole with apples. Tomato soup. Fish cutlets.
• Reinforcement. Cabbage pancakes.
• Dinner . Fish and vegetable casserole. Apple and carrot salad. Yogurt.

Friday

• First breakfast. Cottage cheese with nuts and kefir.
• Second breakfast. Seeds. Apple.
• Dinner . Mushroom soup. Beef stew with broccoli. Salad of tomatoes, cucumbers and celery.
• Reinforcement. Yogurt.
• Dinner . Salad of boiled chicken breast, stewed mushrooms and tomatoes. Orange. Kefir.

Saturday

• First breakfast. Yogurt with apples and plums.
• Second breakfast. Nuts. Tomato juice.
• Dinner . Borsch. Fish cutlets. Cabbage and cucumber salad.
• Reinforcement. Kefir.
• Dinner . Peppers stuffed with minced chicken and carrots and onions. Apple.

Sunday

• First breakfast. Salad of boiled fish, bell peppers and tomatoes.
• Second breakfast. Baked pears with nuts.
• Dinner . Meatball soup. Eggplant pancake with tomatoes and garlic. Carrot-apple salad.
• Reinforcement. Kefir.
• Dinner . Tomatoes stuffed with curd paste with dill, parsley and garlic. Cucumber and radish salad.

In this case, all dishes on the menu for a week of vegetable diet must be prepared without salt, sugar, or butter. Lemon juice is acceptable in salads. Eating is allowed until 19:00. And it is worth regulating calorie content - no more than 1200 kcal per day. You have to control your water balance and drink a lot of liquids: still water, tea. You can also have coffee. You should also constantly walk in the fresh air and, if possible, do basic exercises.

If you are thinking about trying to lose weight on a plant-based diet, then keep in mind that a diet based on vegetables is not suitable for everyone. There are categorical medical contraindications: diseases of the digestive system, kidney problems, increased acidity. It is better not to cut down on your usual diet without first consulting with your doctor-supervisor.

12350 Atkins diet: description and detailed menu for 14 days show more

Vegetable diet Anna

Vegetable diet rating

Efficiency

Safety

Variety of products

Total: A vegetable diet allows you to lose up to 3 kg in a week, is rich in vitamins, but the lack of meat and fish makes it unbalanced. Pros: lots of vegetables, good results. Cons: possible diarrhea, imbalance.

3.2 You can also try

When it comes to losing weight and what you can eat without harming your figure, we usually have a food association - vegetables. Everyone knows about their usefulness, and if a person decides to go on a diet, they are one of the first components of its products.

The benefits of vegetables

Even if we consider each vegetable separately, we can find in any of them a whole storehouse of vitamins, minerals, carbohydrates, organic substances and virtually no fat. And at the same time, many vegetables, when combined with each other, increase the absorption of each, thereby increasing the benefits of their consumption. In other words, no matter how you eat vegetables, combining them or separately, there will be no harm, but only good.

It is these products that have a beneficial effect on the coordinated functioning of the whole body, and especially on the gastrointestinal tract. Improving metabolic processes in the internal organs leads to the fact that the facial skin becomes smooth, smooth, nails, hair, and teeth become stronger. The eyes begin to shine and radiate health, the person loses weight and looks good.

Vegetable diet rules

A vegetable diet is considered one of the most useful methods for losing weight and healing the body. Due to the fact that there are a lot of vegetables and you can prepare a large number of different dishes from them, the diet is easy and unnoticeable. A person does not feel very hungry, a snack in the form of a carrot or an apple is always at hand, and stewed stew or cabbage cutlets are generally a complete meal!

The diet lasts from a week to a month, during which time you can lose 3, 5 and all 7 kilograms. Everything will depend on your mood, adherence to nutritional rules and body constitution.

A vegetable diet for weight loss can be either a mono-diet (cabbage, cabbage and even potato) - when one product is eaten in unlimited quantities throughout the day, or consisting of a menu of various dishes - salads, stews, soups and fresh vegetable juices.

Garden fruits delight with their diversity, availability and excellent taste. We get the optimal amount of nutrients from vegetables that are not subject to heat treatment, although some of them are eaten only in cooked form - potatoes, zucchini, corn, eggplant, for example. As you know, vegetables boiled in water lose more vitamins than those baked on the grill or in the oven - this point is worth paying attention to when choosing a cooking method.

Depending on the season, you can focus on one type of vegetable - cucumbers, tomatoes, zucchini, only supplementing them with others. You can eat potatoes, carrots, beets, white and red cabbage, greens and onions all year round.

As an easy short-term diet, you can spend fasting days on vegetables.

Such fasting days are used not only for the purpose of losing weight, but also to cleanse the body of toxins, prevent urolithiasis, and simply for lightness in the body. Vegetable fasting days involve consuming up to 1.5 kg of fresh vegetables per day. That is, you choose vegetables for the whole day, divide them into 5-6 meals. It is better on this day to give preference to raw vegetables and cook them. This cleaning can be done 1 day a week. If you tolerate such fasting days well, you can increase their number to 2-3 days, but then do it no more than once every 2-3 weeks.

You can spend a fasting day either in the form of a mono-diet (for example, carrot or cabbage) or in the form of a salad day. If you decide to give preference to salads, then you can season them with low-fat sour cream, natural yogurt or olive oil, but without salt.

If this method of losing weight lasts more than three days, it is allowed to eat a small slice of grain bread a day, season salads with vegetable oil, preferably olive oil and lemon juice, drink a glass of skim milk or kefir once every two days, add fruits and sometimes cottage cheese to your diet . When preparing soups, you can add a small handful of oatmeal or buckwheat flakes - this technique will not harm the diet, but will only diversify the diet.

Advice! The best time of year to go on this diet is autumn and summer. Vegetables ripen in their own time, take all their beneficial properties naturally - from the earth and the sun, which means that during this period a person will receive the maximum benefit. Although losing weight on vegetables for three days or even a week can be beneficial all year round.

The three-day diet is based on the consumption of raw vegetables in their entirety, salads and fresh vegetable juices. At the same time, you must not forget to drink the right amount of clean water - up to 2 liters per day. If you take any vegetable as the main product, for example cabbage, zucchini, pumpkin, you can prepare boiled, stewed, baked dishes from them.

Vegetable diet for a week (7 days)

A vegetable diet for a week is prepared in such a way that every day you can eat 1.5 kilograms of different vegetables, either raw whole or in the form of a salad, or steamed, boiled, stewed and baked, but it’s better to forget about frying vegetables.

And it should be noted that quantitative preference is given to green vegetables, such as cabbage, cucumbers, zucchini, fresh legumes, and salads. And such as corn, carrots, beets, and especially potatoes contain starch and sugar - their consumption should be reduced to a minimum.

A vegetable diet, the menu of which is compiled for seven days, can also form the basis of a monthly vegetable weight loss program. The main thing is to adhere to the basic rules of nutrition, while it is advisable to use your imagination and not be afraid to experiment in creating new recipes. In the 7-day vegetable diet menu you will find links to recipes containing detailed descriptions of preparation and photos.

Day	Eating	Vegetable diet dish
1st day	Breakfast	, green tea with honey
	Snack	Cucumber and tomato salad with olive oil
	Dinner	Vegetable cabbage soup, Tea
	Dinner	Carrot casserole with yogurt, herbal infusion
	Snack	Apple/pear
2nd day	Breakfast	Grain bread toast with tomato and cheese, tea
	Snack	Pumpkin and carrot stew
	Dinner	Borsch, baked potatoes with vegetables, tea
	Dinner	Iceberg lettuce, arugula and tomato salad. Season with olive oil
	Snack	A glass of kefir
3rd day	Breakfast	Grated carrots with apple, seasoned with yogurt, green tea
	Dinner	Cabbage soup jacket potatoes with a salad of sweet peppers, onions and boiled green beans, tea
	Dinner	Sauteed eggplant and herbs, tea
	Snack	A glass of kefir
4th day	Breakfast	Omelette with spinach Coffee or tea without sugar
	Lunch	1 apple
	Dinner	Bean soup, a slice of whole grain bread
	Dinner
	Snack	Warm milk
5th day	Breakfast	Sweet peppers stuffed with vegetables, slice of bread, green tea
	Snack	Fresh carrot and celery
	Dinner	or broccoli
	Dinner	vinaigrette, chicory coffee
	Snack	apple
6th day	Breakfast	Pumpkin puree with yogurt, tea, grain bread
	Snack	Lettuce leaves with cucumber, seasoned with lemon juice and olive oil, tea
	Dinner	Cabbage soup, Potato casserole with zucchini and leeks, Green tea
	Dinner	, tea
	Snack	A glass of kefir
7th day	Breakfast	Tomato, lettuce and sweet pepper salad, tea with honey
	Snack	Baked apples with yogurt, coffee with chicory
	Dinner	Vegetable soup with green peas, Cauliflower casserole, tea
	Dinner	jacket potatoes with vegetable oil, dill and garlic, tea
	Snack	A glass of milk

Pros and cons of a vegetable diet

Each diet has its advantages and disadvantages. Before choosing and giving preference to a vegetable diet, you should weigh the pros and cons.

• The most convincing advantage is that in this method there is a negligible amount of fat, due to this a person receives half as many calories per day and successfully loses weight. And with a normal weight, the risk of heart disease decreases, high blood pressure returns to normal, which has a positive effect on well-being.
• The presence of coarse fibers and fiber activates peristalsis, constipation disappears in obese people, the intestines successfully cope with incoming processed food and at the same time remove harmful toxins from the body.
• Due to the presence of complex carbohydrates, blood sugar levels are always at the appropriate level, which cannot be said if a person consumes confectionery and sugar. The risk of diabetes is reduced to a minimum.
• People who prefer plant-based foods feel much better, are more energetic and active, get sick less often and live longer.

If you periodically go on a vegetable diet and do fasting days, the results will not take long to arrive, excess weight will be lost and your health will improve.

With all the advantages, there are small and disadvantages to this diet.

• The body may react incorrectly to vegetables, and diarrhea may occur. Then it is better to stop the diet, or introduce cereals into the menu - rice, semolina, drink jelly.
• You should know that vegetables quickly make you feel full, but also quickly make you feel hungry. Be prepared for this, and remember - after a short time, the body will rebuild itself and hunger will disappear.
• A vegetable diet is low in calories, and when it’s cold or there aren’t enough vitamins to restore the energy lost during the day, you need animal protein and fats. This mainly occurs in winter and spring. Also, chronic diseases often worsen in late autumn. Therefore, a vegetable diet is indicated in summer and early autumn, when it is hot and there is no shortage of vegetables.

It’s easy to get out of a vegetable diet; gradually add a little lean meat and cereals and sour-milk products to your diet. Butter, fats, confectionery - you can start eating everything, but in small quantities.

During the diet, and at the end, you should establish a drinking regime - drink up to two liters of clean filtered water per day. Try to add as little salt as possible to all dishes, and exclude white bread from your menu.

When vegetables form the basis of all food consumed per day, there will be no problems with obesity and excess weight and the risk of many diseases will be minimized. Feeling good is the key to a successful life, and a good figure increases self-confidence. Be healthy!

Contents [Show]

Vegetables occupy a place of honor in the human diet because of their beneficial properties. They saturate the body with vitamins, microelements, minerals, are rich in fiber, and help speed up metabolism. If you need to quickly remove excess fat deposits, then you cannot find a more healthy and effective diet than a vegetable one. When losing weight with vegetables, the body is less stressed, because it receives the necessary elements for life. Let's take a closer look at the benefits of a vegetable diet.

A diet based on vegetables is devoid of the main drawback of all strict weight loss menus - with it you will not feel hungry. The advantages of a vegetable diet for weight loss include:

1. Low amount of fat. This promotes weight loss, reducing the risk of cardiovascular disease and blood pressure.
2. Predominance of complex carbohydrates. Unlike fast carbohydrates contained in sugar, complex carbohydrates are slowly absorbed, providing the body with additional energy.
3. Lots of fibre. It removes toxins, activates intestinal function, enhances metabolism, and burns fat.
4. Lack of the amino acid tyrosine. With tyrosine, which is part of animal protein, organisms produce hormones that increase blood pressure.

The disadvantages of the vegetable menu include too rapid digestion and a lack of certain vitamins of animal origin. When losing weight on vegetables for a long time, introduce low-fat fermented milk products into your diet to replenish the necessary amino acids. The body needs extra energy, especially in cold climates, so it needs animal proteins to function properly.

The main point of losing weight with vegetables is to eat allowed vegetables every day. They are eaten not only raw - they can also be prepared into soups, fresh salads, sauces, and cocktails. Soups should be without sauteing, and salads should be without mayonnaise, sour cream and other industrial sauces. It is allowed to season dishes with olive, corn or linseed oil, and soy sauce. Add greens, corn flakes and oatmeal to your vegetarian menu. Drink plenty of fluids daily: up to 2 liters of still water, freshly squeezed vegetable juices and herbal teas.

The vegetable diet menu contains mainly raw vegetables. You cannot fry or stew them. Steaming of products is allowed, but cooking can only be done during the preparation of dietary soups. A vegetable diet is low in calories. The daily diet is no more than 1300 kcal - this is 1.5 kg of various vegetables, but you need to know when to stop them. If you eat corn, potatoes and boiled beets on the same day, then forget about being slim.

With a vegetable diet, it is prohibited to eat bread, bakery and flour products. Inadmissible: meat, fish, seafood and soups made from them. Avoid fatty dairy products, hard cheeses, fruits and fruit juices. Alcohol, cocoa, coffee, industrial juices, carbonated drinks, and black tea are not recommended during weight loss.

The duration of losing weight on vegetables ranges from 2-3 days to a month. Nutritionists do not recommend using this diet for longer, otherwise you will harm your health. As for the results, it depends on the duration of the diet and the individual characteristics of the body. On average, a vegetable diet for a week brings minus 10 kg in 7 days. This strict method of weight loss is recommended by doctors for people who are obese. Sample menu weekly menu for one day:

• Breakfast – low-fat cottage cheese (100 g), vegetable salad, herbal tea.
• Lunch – one glass of low-fat kefir.
• Lunch – low-fat kefir okroshka, cauliflower soup, grated raw carrots with 1 tsp. olive oil.
• Dinner – bell peppers stuffed with tomatoes and eggplants, a glass of low-fat yogurt.

The menu for 10 days is not particularly different from the weekly one. But this is a longer option for losing weight, so it is allowed to introduce whole grain bread into the diet. There are two methods of losing weight: strict and easy. Approximate strict diet menu:

• Breakfast - oatmeal with low-fat milk, one grated carrot without butter.
• Lunch – one medium cucumber.
• Lunch – vegetable soup, 2 pieces of rye bread, 2 boiled potatoes.
• Afternoon snack – 2 sweet peppers.
• Dinner – fresh vegetables.

Less strict 10 day vegetable weight loss:

• Breakfast – low-fat cottage cheese (100 g), 1 piece of rye bread, vegetable salad with 1 tsp. raises oils, green tea.
• Lunch – green vegetables.
• Lunch – vegetable stew.
• Dinner - raw vegetables, 2 slices of rye bread, a glass of low-fat yogurt.

Don’t rely heavily on exotic vegetables; it’s better to eat foods grown in our climatic conditions, because the body is already adapted to them. Combine vegetables in salads and soups in any order - all of them will only benefit your health. Don't forget about vegetable juices - liquid food is digested faster. Remember that food should be varied. When losing weight, give preference to vegetable products that have a low glycemic index: pumpkin, cabbage, spinach, celery, tomatoes, bell peppers, green peas, beans, carrots, cucumbers, herbs, etc.

There are several options for vegetable weight loss: a strict diet of vegetable juices, a vegetable diet with the addition of fruits, and a protein-vegetable menu. Depending on the severity of the menu, the range of products changes. With gentle options, it is allowed to add low-fat fish, steamed or oven-cooked cereals, and dietary types of bread to the menu. The stricter the diet, the shorter the time it should be. Let's consider the most popular options for a vegetable diet.

The easiest to tolerate protein-vegetable diet: reviews and results confirm this. The mechanism of the diet is that without restrictions it is allowed to introduce meat, fish, fruits, dairy products, seeds, nuts, mushrooms, vegetables in any form into the daily menu.

You need to exclude bread and confectionery, cereals and spices, potatoes, salt, and sugar from your diet. With a protein-vegetable diet, the calorie content of foods is limited naturally (by eliminating carbohydrates), which leads to weight loss, improved functionality of the digestive tract and overall health of the body.

A fruit and vegetable menu for weight loss is effective. It allows you to cleanse the intestines of toxins and waste, saturate it with useful substances, strengthen the immune system, make hair shiny, and nails strong. With the help of a fruit and vegetable diet, you will improve your sleep patterns, strengthen your nervous system, and normalize your metabolism.

If it is difficult to immediately switch to vegetables and fruits, organize one fasting day a week on these products so that your body can gradually get used to it. If you want to lose weight quickly, then switch to a fruit and vegetable diet, excluding other foods from the menu. The essence of the diet is vegetables and fruits in the amount of 1.5 kg per day with any heat treatment, except frying. Limit your consumption of bananas, grapes, potatoes.

A diet based on vegetable salads is a storehouse of minerals and vitamins. You just need to take those products that have ripened naturally, so this kind of weight loss is important in the summer. Nuances of the salad diet:

• low-calorie vegetables: eggplants, carrots, cabbage, cucumbers, greens, bell peppers and the like;
• Salad dressings are only allowed when growing. oils, lemon juice or soy sauce;
• you should eat up to six times a day in small portions;
• You cannot follow a salad diet for more than 7 days in a row.

Even a multi-day diet on vegetable soup will not leave you hungry. You are allowed to consume any amount of soup at any time, so the feeling of hunger is completely eliminated. The effectiveness of such a diet is based on negative calories, since the body’s energy expenditure during the digestion of foods exceeds the energy contained in them. The more negative calorie foods you eat, the more effective your weight loss will be.

An important condition for a diet on vegetable soups is the duration - no more than a week. Then take a break, during which you introduce protein foods into your diet. A repeat course is recommended after 2 weeks. The weight lost per week ranges from 4 to 8 kilograms.

Dishes for a vegetable diet are prepared lean, but this does not make them any less tasty. Products are prepared without fats, oils or overcooking. Unrefined vegetable oil is allowed to be added to them only after cooking. We bring to your attention several easily digestible vegetable recipes that are suitable for diet, weight loss, and healthy eating.

When boiling some vegetables, their glycemic index increases significantly, which is not suitable for weight loss. This can be easily avoided if you eat raw foods without heat treatment.

Ingredients:

• 2-3 pcs. raw beets;
• 2-3 pcs. raw carrots;
• two cloves of garlic;
• 1 tbsp. oil (any vegetable);
• 1 tbsp. freshly squeezed lemon juice;
• fresh greens.

Preparation:

1. Peel, cut or grate the vegetables.
2. Finely chop the greens.
3. Roughly chop the garlic.
4. Mix the ingredients, season with oil and lemon juice.

Soup diets burn fat intensely and are very easy to prepare. The most popular among those losing weight is Bonn soup, the main product of which is white cabbage.

Ingredients:

• half a kilo of cabbage;
• 5 pieces. carrots;
• half a kilo of green beans;
• 2 bell peppers (green);
• parsley dill.

Preparation:

1. Clean the products and cut them as desired.
2. Place in a saucepan, add water, bring to a boil.
3. Cook over low heat for 15 minutes.
4. Eat in small portions with finely chopped parsley.

Any vegetables that you can find in the supermarket are suitable for this dietary dish. But for weight loss, the dish is prepared without adding salt and fat. It is allowed to add 1 tsp to the plate after cooking. vegetable oil.

Ingredients:

• eggplant;
• zucchini;
• carrot;
• tomato;
• onion;
• Bell pepper;
• garlic;
• greenery.

Preparation:

1. Cut the products as desired.
2. Pour some water into the pan and add vegetables.
3. Simmer until the vegetables release juice and there is no water left in the pan (30-40 minutes).
4. Add chopped herbs and garlic after turning off the heat.

Kira, 23 years old: After giving birth, I tried many diets, but none impressed me as much as the vegetable one. After following a vegetable diet, I got an amazing result: minus 10 kg in 7 days. But I do not recommend eating only vegetables for those who have chronic diseases of the digestive system, so as not to provoke deterioration in health.

Nika, 27 years old: I constantly think about what to eat to immediately lose weight, but the answer, it turns out, is on the surface - vegetables. After 10 days tested only on vegetable dishes, the weight loss was 6 kilograms. In a week I will repeat the vegetable diet again so that the results last a long time.

Tatyana, 25 years old: A vegetable diet for losing 10 kilograms in a week turned out to be too extreme for me. Although I lost 5 kg in 5 days, I could no longer stand salads and soups without meat and salt. I have returned to my previous diet and am in search of a more gentle diet.

Very popular nowadays healthy eating(see our section on healthy eating), and every day the number of followers of a healthy lifestyle is growing. The pages of glossy magazines, scientific and entertainment television programs, and radio programs talk about the importance of a healthy diet.

Proper and healthy nutrition is only part of a huge range of measures aimed at healthy lifestyle. Nowadays, people have more information about the dangers of certain foods, what diseases they cause, and how harmful certain food components are to the body. Being slim is a sign of leading a healthy lifestyle, which is why many people strive so much. get rid of hated kilograms.

One of the healthiest diets is vegetable diet for weight loss. It is better to stay on a vegetable diet for no more than one month. The minimum period is a week. Some people manage to lose 10 kg in 7 days on vegetables, but sudden weight loss is quite harmful and stressful for the whole body, so doctors recommend gradual weight loss. In a month you will be able get rid of an average of 2 to 7 kg of excess weight. It is not recommended to follow this diet more than once a year. It is not balanced, but the body receives during the diet sufficient amounts of vitamins and minerals. In addition to this, a person losing weight:

• improves complexion;
• the structure of nails and hair improves;
• there is cheerfulness and a desire to lead an active lifestyle, lightness throughout the body;
• symptoms of chronic diseases decrease;
• weight decreases;
• immunity increases;
• Mood improves and symptoms of depression disappear.

This diet is also great prevention of many diseases, such as atherosclerosis, obesity, diseases of the gastrointestinal tract, diseases of the cardiovascular system, vitamin deficiency, anemia, etc. A vegetable diet is a wonderful option for cleansing the body.

It’s best to start a vegetable diet for weight loss in “season” - summer or autumn, when you can find an abundance of inexpensive vegetables and fruits in markets and supermarkets. After all, if you buy fresh vegetables out of season, you risk going broke and even getting poisoned, since most of the out-of-season fruits are filled with chemicals. It is advisable to choose fresh products, only picked from the beds, or buy them secondhand from those who do not treat plants with pesticides during the growing process. But if this is not possible, then ordinary products that you can get will do.

Choose fruits and vegetables that grow in your region and to which your body is accustomed. Introduce overseas fruits into your diet with caution, as the body must get used to them. In addition, products delivered from abroad are often much more expensive than fruits grown in your country. Therefore, in order to save give preference to “domestic producers”. This fact will make the vegetable diet also cheaper.

A vegetable diet for weight loss can rightfully be called a tasty diet. It is varied, despite the fact that the main products in the diet of a person losing weight are fruits and vegetables. After all, there is a huge number dishes, salads, drinks, thanks to which you will experience a surge of strength and lose weight. So, what fruits and vegetables can you eat while dieting?

• zucchini;
• cucumbers;
• tomatoes;
• eggplant;
• radish;
• carrot;
• salad;
• beans;
• cabbage;
• mushrooms;
• sweet pepper, etc.

The vegetable that should be avoided - potatoes, since eating potatoes promotes weight gain rather than weight loss.

Advice: if you decide to go on a vegetable diet for weight loss in winter or spring, when there are few fresh vegetables, you can buy frozen vegetable mixtures. Such products undergo blast freezing, that is, they are frozen immediately after collection. Therefore, all the vitamins and minerals in them are preserved almost in their original form. From such mixtures you can cook vegetable soups and prepare stews and sautés of vegetables.

Give preference to fruits green apples. Sometimes you can afford melon, watermelon, peaches, apricots.

In addition to vegetables and fruits must be present in the diet of a person losing weight:

• low-fat kefir;
• skim cheese;
• skimmed milk;
• 0% fat yogurt;
• oat groats;
• Rye bread;
• eggs.

Products allowed boil, steam, bake in the oven or grill, eat raw. Salads are best seasoned with lemon juice or olive oil in small quantities. It is also allowed to use your favorite spices and a small amount of salt when cooking.

Try to create your menu so that it is as varied as possible. Introduce something new into your diet every day. Set a goal try as many vegetables as possible during the diet. You should eat about 1.5 kg vegetables. If you manage to eat less, it means that the weight loss process will go much faster.

We offer you a sample menu of a vegetable diet for weight loss for a week:

Second day:

• Breakfast: oatmeal with water or low-fat milk with a little added sugar, tea;
• Dinner: zucchini baked with cheese;
• Afternoon snack: peach;
• Dinner: fresh vegetable salad (white cabbage, tomatoes, cucumbers, grated carrots, canned corn, seasoned with olive oil), kefir.

Day three:

• Breakfast: low-fat cottage cheese with raspberries, tea;
• Dinner: baked eggplants with tomatoes, onions and cheese;
• Afternoon snack: orange;
• Dinner: grilled vegetables (eggplant, mushrooms, onions, tomatoes).

Day four:

• Breakfast: toast with tomato, tea;
• Dinner: mushroom soup with vegetables;
• Afternoon snack: low-fat yogurt;
• Dinner: stewed cabbage with chicken meat.

Day five:

• Breakfast: 2 boiled eggs, 2 cucumbers, tea;
• Dinner: eggplant caviar, rye bread, fruit compote;
• Afternoon snack: pear;
• Dinner: mushrooms baked with cheese, herbal tea.

Day six:

• Breakfast: low-fat cottage cheese, freshly squeezed carrot juice;
• Dinner: lobio from beans and tomatoes;
• Afternoon snack: a few pieces of melon;
• Dinner: Ratatouille, tea.

Day seven:

• Breakfast: oatmeal, tea;
• Dinner: vegetable soup, vegetable stew, tomato juice;
• Afternoon snack: 2 peaches;
• Dinner: vegetable casserole with egg, kefir.

A vegetable diet for weight loss for a month involves a similar diet. You can slightly expand and diversify the menu we offer using your own imagination and recipes.

On our website you can find a huge number of recipes for vegetable dishes in the Recipes section.

Recipes for popular low-calorie vegetable dishes. Video

Vegetable cream soup

Ingredients

• 300g chicken fillet;
• celery 1 pc.;
• carrots 2 pcs.;
• onion 1 pc.;
• potatoes 3 pcs.;
• flour 5 tablespoons;
• low-fat milk 300 ml;
• salt, pepper, spices to taste, for example, khmeli-suneli.

Cooking method

1. Cut the chicken fillet into pieces and place in boiling salted water.
2. Cut the carrots and celery into small cubes, grind the onion in a blender or through a meat grinder. Simmer all vegetables in a frying pan over low heat.
3. Peel the potatoes, cut them into cubes, and add to the pan with the vegetables. Salt and add your favorite seasonings. Simmer for 5-10 minutes and add to the pan with the chicken fillet.
4. Whisk the flour and milk until smooth. Add it to the soup and cook, stirring for another 10 minutes.
5. Blend the soup with a blender until smooth. The cream soup is ready.

Video recipe for vegetable soup with a calorie content of 57 kcal:

Fitness salad

Ingredients

• tomato 1 pc.;
• cucumber 1 pc.;
• Feta cheese 40 g;
• lettuce several leaves;
• pitted olives 6 pcs.;
• olive oil 30 g;
• Yalta onion (purple);
• salt, spices to taste, for example, oregano.

Cooking method

1. Chop the lettuce leaves a little and place them on a plate.
2. Cut the cucumber into thin slices, cut the tomato into cloves resembling garlic.
3. Cut the Yalta onion into thin half rings.
4. Cut Feta cheese into cubes.
5. Layer all the ingredients, add oregano, pour olive oil. The diet salad is ready.

Fitness salad video recipe:

Vegetable cutlets

Ingredients

• cauliflower 200 g;
• carrots 1 pc.;
• potatoes 3 pcs.;
• flour 100 g;
• salt, pepper, spices to taste, for example, curry.

Cooking method

1. Grate all the vegetables on a fine grater.
2. Add flour and spices. Make minced meat.
3. Form small balls and fry them in a frying pan in enough oil for 2 minutes on each side.
4. Place the finished cutlets on a paper towel to absorb excess oil. If you don't want to fry the cutlets, you can steam them, bake them in the oven or microwave.

Video recipe for vegetable cutlets:

Vegetable stew

Ingredients

• zucchini 1 pc.;
• carrots 1 pc.;
• tomato 1 pc.;
• eggplant 1 pc.;
• red bell pepper 1 pc.;
• tomato paste 100 g;
• salt, pepper, spices to taste.

Cooking method

1. Cut the zucchini and onion into small cubes. Fry in a frying pan with a little sunflower oil.
2. Grate the carrots on a coarse grater, add to the vegetables, and simmer.
3. Cut the bell pepper into cubes and add them to the vegetable mixture. Place everything in a deep saucepan, add a little water and start simmering.
4. Dice the tomato and add to the vegetable stew. Stir and simmer for 10 minutes over low heat. At the end, add 100 g of tomato paste for color and a pleasant sour taste. You don't need to add tomato paste. Season the stew with salt and pepper.

Video recipe for vegetable stew:

Gorgeous vegetable dish - Ratatouille

Ingredients

• zucchini 1 pc.;
• tomato 3 pcs.;
• eggplant 1 pc.;
• garlic 2 cloves;
• tomato paste 2 tbsp. spoons;
• olive oil 2 tbsp. spoons;
• salt, spices to taste, for example, a mixture of Provençal herbs (basil, marjoram, sage, rosemary, oregano, thyme, mint).

Cooking method

1. Cut the zucchini, eggplant and tomatoes into thin slices. Place vegetables in a rimmed ovenproof dish while standing, alternating zucchini, tomato and eggplant. Vegetables should fit tightly in the pan.
2. The second stage is preparing the sauce for ratatouille. To do this, you will need three-quarters of a glass of hot water, in which you need to dissolve tomato paste and 2 tablespoons of Provencal herbs. After this, add crushed garlic, salt and pepper if desired, and olive oil to the sauce. Mix everything.
3. Pour the resulting sauce over the vegetables. Cover the pan with a lid or cover tightly with baking foil.
4. Bake in the oven for 1 hour at 200 degrees. Finally, bake the ratatouille uncovered for another 10 minutes. This is necessary to get a golden brown crust. Ratatouille is ready!

Video recipe for vegetable dish Ratatouille:

Book "Vegetarian Diets: Everyday, Soup Cleanse"

On our website you can download the book “Vegetarian Diets: Everyday, Soup Cleansing”, written by Yulia Bebneva. It talks about the benefits of vegetable diets and provides a lot of simple recipes for vegetable dishes that help you lose weight. Download the book "Vegetarian Diets: Everyday, Soup Cleanse" for free in fb2 format you can on our website. Just below you will find an archive for downloading, which in addition to the book contains an installation file for the fb2 reader.

Reviews and weight loss results with Before and After photos

Alina, 31 years old:
I decided to go on this diet in the middle of summer. At the end of summer I was going to the seaside and really wanted to lose at least 5 kilograms. I don’t like very strict diets, which put the body under a lot of stress. In addition, I liked the diet because of the abundance of fruits and vegetables, because many diets limit these foods. And I really love vegetable salads, freshly squeezed juices, fruits, and I’m looking forward to the start of the vegetable season. I was on a diet for about 3 weeks. Sometimes I could eat only vegetable salads all day, or, for example, I could eat 1 melon in a whole day. The weight came off well, I felt light, and at the same time I practically did not feel hungry. I lost 4 kg and went to the sea happy. So this is an ideal summer diet for those who want to slightly correct their figure.

I have been on this diet about once a year for 1 month for several years now. The diet is very easy and quite simple. I never cook complex dishes with fancy names, which, as a rule, are written on the menu for a vegetable diet. Most often I give him raw fruits and vegetables, sometimes I make juices or milkshakes. I often make myself vegetable soups from vegetables I have frozen for the winter, if I don’t have time to go to the market or it’s no longer the season for some products. I consistently lose 5-6 kg in a month. In the summer I don’t really feel like eating because of the heat, so I eat little by little and I manage to lose weight well.

Natalya, 49 years old:
A vegetable diet is ideal for the summer-autumn period. During the heat, you want to drink more than eat. Fruits and vegetables perfectly satiate and quench your thirst, and they are also inexpensive and healthy. I really like stewed vegetables and grilled vegetables. When I go to a restaurant with my husband, I always know what to order – grilled vegetables and freshly squeezed juices. This is the most delicious diet I have ever tried. It sheds kilos wonderfully. Sometimes I can eat a piece of boiled meat or baked fish for variety. But that doesn't stop me from losing weight. My result: 7 kg in 4 weeks.

Vegetables are a universal product, containing almost all the necessary vitamins and minerals. At the same time, they contain a minimum of calories and a maximum of fiber useful for the smooth functioning of the digestive system and cleansing the body. This is why people often choose a vegetable diet for weight loss. If properly observed and followed all the recommendations, it allows you to remove 6 or more extra pounds per month without harm to your health. At the same time, the diet is varied. It’s easy to lose weight with such a system, the results appear very quickly.

• Pros and cons of a vegetable diet
• List of approved products
• Basic principles of a vegetable diet
• Vegetable diet for 3 days
• Vegetable diet for 5 days
• Vegetable diet for 7 and 10 days
• Features of a vegetable diet for a month
• Weight retention and dieting

The main advantage of the vegetable diet over many other food systems is accessibility. Products of plant origin are available on store shelves all year round, and their cost is relatively low. In addition to being cheap, a vegetable diet has many other advantages:

1. Low fat content. Thanks to this, not only body weight is reduced, but also the risk of cardiovascular diseases, and blood pressure is stabilized.
2. High content of dietary fiber. Fiber removes toxins from the body, helps the intestines work properly, enhances its motility, and promotes rapid saturation.
3. Diversity. Vegetables are a large group of products. There are thousands of recipes for interesting, delicious dishes. If you make some effort, losing weight will be easy, relaxed, and bring only pleasure.

Like any other food system, the vegetable one also has its drawbacks. So, vegetables are quickly digested, saturation occurs quickly due to fiber, but not for long. To stay on your diet, you need to eat regularly. It is advisable to eat at least 5-6 times a day.

In addition, it should be remembered that the lack of animal products leads to a deficiency of some vital substances. It is recommended to take additional vitamin and mineral complexes during the diet.

To make vegetable diets more filling and healthier, medium- and low-fat dairy products are often added to them. Kefir, cottage cheese, yoghurts help replenish amino acids, give energy, and make the menu of a losing weight person more varied.

If you follow a diet, you can eat almost all types of vegetables. It is recommended to give preference to seasonal products grown in your area. Imported and greenhouse fruits have less benefits for the body. During storage, many beneficial substances are destroyed. Often, imported vegetables are treated with special compounds before transportation that prevent spoilage of the product.

Main permitted products:

• zucchini, zucchini;
• tomatoes;
• pumpkin;
• regular beans, green beans;
• carrot;
• onions of different types;
• radish, radish;
• cabbage of all varieties.

You can add all types of greens and leafy salads to your diet. They will improve and diversify the taste of dishes and become an additional source of vitamins.

Interesting! There is an opinion among people that potatoes make you fat. In fact, the calorie content of a boiled tuber is only 82 kcal. This is a lot for a vegetable, but quite a bit compared to cereals, meat and other food products. If you do not add oil and fatty sauces to potatoes, then they can be consumed even on a diet.

During a vegetable diet, you cannot eat fruits and berries, baked goods and other flour products, meat products in any form, fish and seafood. You need to completely give up sugar, fruit juices, industrial drinks, including alcoholic ones. Coffee and cocoa are reduced to one cup per day.

The average daily calorie intake should not exceed 1300 kcal. Since the energy value of vegetables is low, it is not difficult to adhere to the recommended corridor. If you follow the sample menu, you don't need to count calories.

Vegetables can be consumed raw, boiled, stewed and baked. In the warm season, it is recommended to give preference to fresh salads, cold soups, cocktails, smoothies and other dishes made from raw vegetables: this way, the maximum nutrients are preserved. Mayonnaise and other fatty sauces are not added to salads. Corn, olive, and sunflower oils are used as dressings, which help vitamins to be absorbed almost completely. You can add mustard, lemon juice, soy sauce, various herbs and spices.

In winter and autumn, the basis of the diet is hot first courses, mashed potatoes and stews. They help the body warm up, give you a feeling of fullness, while being low in calories. But don’t forget about fresh vegetables, which are a source of fiber and important substances.

A big mistake many people make when losing weight is a sharp increase in physical activity. Any diet is stressful for the body. Additional stress can be harmful and lead to a breakdown in your diet. During vegetable weight loss, walks in the fresh air, swimming, light jogging, and cycling are recommended. No exhausting training if the person has never done this.

The shorter the diet, the more monotonous and strict the diet. The menu for 3 days involves eating only vegetables. Of course, you can choose one product and eat only it, for example, cucumbers or cabbage. But sticking to a monotonous diet will be quite difficult.

Breakfast: cabbage salad with 1 tsp. oils, herbs and lemon juice.
Second breakfast: apple.
Lunch: lean cabbage soup with cabbage, rosehip compote.
Afternoon snack: salad of fresh cucumbers, tomatoes, herbs and spices.
Dinner: peppers stuffed with vegetables.

Advice: A large amount of fresh vegetables may cause increased gas formation, bloating, and discomfort in the stomach. A water decoction of dill seeds will help reduce discomfort. You can use pharmaceutical fennel.

The five-day vegetable weight loss menu is distinguished by the introduction of kefir. It can be replaced with natural yogurt or low-fat yogurt. It is recommended to drink fermented milk drink at the end of the day.

Breakfast: boiled beet salad with butter and herbs.
Snack: apple.
Lunch: green sorrel cabbage soup, vegetable puree from carrots and cabbage.
Afternoon snack: vegetable or squash caviar.
Dinner: Stewed green beans.
Late dinner: a glass of kefir.

During the day you need to drink at least two liters of water. You can drink green and black tea, herbal decoctions, apple and rosehip compotes. All drinks are prepared without added sugar.

A vegetable diet for more than five days is considered long-term. Low-fat dairy products are introduced into the diet. We recommend kefir and milk up to 1%, cottage cheese up to 2.5%. Sweet fruits, berries, cereals and bread are still prohibited.

Breakfast: cottage cheese with herbs, tea.
Snack: apples.
Lunch: okroshka or hot vegetable soup, cauliflower puree.
Afternoon snack: pumpkin puree.
Dinner: ratatouille of eggplant, tomatoes and zucchini.
At night: kefir.

Vegetable dishes can be consumed in unlimited quantities. A serving of dairy products and apples should not exceed 250 g per day.

It is allowed to introduce a small amount of rye bread and cereal porridge into the long-term diet. It is better to eat one thing a day; you can use grain breads. Below is an example of a menu for two different days with the addition of bread and porridge.

Breakfast: oatmeal porridge with water, tea.
Snack: cucumber and herb salad with butter.
Lunch: vegetable soup, tomato and pepper salad.
Afternoon snack: apple, kefir.
Dinner: vegetable stew.

Breakfast: cottage cheese, apple, tea.
Snack: vegetable casserole, greens.
Lunch: lean borscht or okroshka, 2 slices of bread.
Afternoon snack: low-fat kefir.
Dinner: peppers stuffed with eggplants and carrots.

To ensure that vegetable weight loss is not short-term and that the lost weight does not return, you need to exit the diet wisely. Meat products, cereals, eggs are introduced gradually.

Basic rules for quitting a vegetable diet:

1. Consumption of all those foods that were allowed during the diet. It is not recommended to change your diet suddenly.
2. Introduction of previously prohibited foods one at a time every 2 days in small portions.
3. In the first weeks you should not eat polished rice, flour products, including pasta. A sharp rise and fall in blood glucose will lead to severe hunger, which will be difficult to control.
4. Controlling portion size. There is no need to attack a previously prohibited product. It is better to eat it at the end of a meal or add it to a vegetable dish.
5. Control of the liquid you drink. Water is important for the body not only at the stage of vegetable weight loss, but also for maintaining the achieved results.

It should be remembered: Eating large amounts of fresh vegetables is contraindicated if you have problems with the digestive organs and kidneys. It is not recommended to follow the diet for children under 16 years of age. In all other cases, vegetable weight loss will only bring benefits, help cleanse the body, give lightness and get rid of extra pounds.

General rules

A vegetable diet is a low-calorie express diet and allows you to reduce body weight in a short period of time. The importance of vegetables in human nutrition cannot be overestimated, since their absence in the diet does not provide the body with physiologically adequate nutrition. The nutritional value of vegetables is determined by their biological composition, which includes a wide range of macro- and micronutrients. Vegetables contain carbohydrates, vitamins, macro- and microelements, organic acids, and essential oils in a form accessible to the body for absorption.

The carbohydrate content in vegetables varies from 3 to 10%, the maximum amount of which contains carrots (up to 7%) and beets (up to 10.8%). Vegetable carbohydrates are predominantly represented by complex carbohydrates ( pectin, starch, fiber) and to a lesser extent simple carbohydrates - sugars in the form of glucose (pumpkin, cabbage, cucumbers) and sucrose (carrots, onions, beets). Vegetable crops with a high starch content include potatoes, legumes, and root vegetables.

The benefits of vegetables are also due to their high fiber content, which promotes excretion from the body. cholesterol, improvement of peristalsis and normalization of intestinal biocenosis. Vegetables are rich in vitamins ( IN 1, AT 6, TO, R, ascorbic acid, folic acid, routine) and micro/macroelements (sodium, potassium, phosphorus, iodine, copper, cobalt, calcium, manganese, molybdenum, sulfur). Thus, parsley leaves, onions, green peas, parsnips and cabbage contain a lot of phosphorus; root vegetables and leafy vegetables - potassium; cauliflower, salads, garden greens, spinach - calcium; cucumbers, beets, lettuce and tomatoes - iron. Vegetables also play an important role as a source of plant proteins.

In general, vegetables and dishes made from various vegetables cover a significant part of the body’s need for water-soluble vitamins, maintain acid-base balance, stimulate the secretion of gastric juice and bile formation, motor function of the gastrointestinal tract, improve the absorption of animal proteins, fats and carbohydrates, allow you to diversify the diet and stimulate appetite . The importance of vegetable dishes and raw vegetables increases significantly if we consider that the energy value of the vast majority of vegetables varies between 15-50 Kcal/100 g of product. For orientation, below is a table of caloric content of basic raw vegetables.

Product name	Calorie content of fresh vegetables (Kcal per 100 g)
White cabbage	27
Cauliflower	32
Brussels sprouts	44
Broccoli	34
Kohlrabi	42.6
Carrot	37
Eggplant	24.8
Zucchini	25
Bulb onions	41
Green peas	74
Bulgarian pepper	27
Ground cucumbers	14
Potato	81
Radish	35
Tomatoes	22
Parsley greens	48
Beet	42
Celery (root)	32
Garlic	46
Leaf lettuce	16
Pumpkin	25
Dill	31
Sorrel	19
Radish	21

A vegetable diet allows the inclusion of many vegetables in the menu, with the exception of vegetable crops rich in starch (potatoes, corn, squash, radishes, pumpkin, radish) and reduced consumption of moderately starchy vegetables (carrots, turnips, beets, eggplants, zucchini, soy). Potatoes can only be used baked. The rest are non-starchy types: cucumber, all types of cabbage (except cauliflower), green peas, asparagus, spinach, onions (leeks, shallots, chives), garlic, lettuce, bell peppers, celery (greens) should occupy most of the daily vegetable diet.

Vegetables can be consumed raw and in the form of boiled, steamed and stewed dishes. When preparing dishes, it is recommended to combine several vegetables in one dish and actively use garden herbs. You can prepare smoothies based on them and include freshly squeezed juices in your diet.

To lose weight, you can use various options for a vegetable diet, both strictly vegetable and more gentle options (protein-vegetable and fruit-vegetable). A strict version of the diet provides for the presence in the diet of only permitted vegetables in the amount of 1.5-1.8 kg/day, which are divided into 5-6 meals. They can be consumed raw in the form of salads, seasoned with lemon juice or with a teaspoon of olive oil and garden herbs, or stewed, boiled or in the form of vegetable soups. The diet involves eliminating/limiting salt and sugar.

The amount of free liquid is 1.5-2.0 l/day, in the form of rosehip decoction, still mineral water, vegetable juice, unsweetened green or herbal tea. This diet option has a low calorie content, about 900-1200 Kcal/day and is extremely unbalanced - the body receives practically no proteins and fats. The duration of such strict diet options should not exceed 3 days. Longer periods of stay on such a diet increase the risk of developing protein starvation and a deficiency in the supply of unsaturated fatty acids and fat-soluble vitamins. In addition, such a diet is very stressful for the body.

For longer periods (7-15 days), protein-vegetable diets are recommended, the diet of which is expanded to include products containing protein - lean fish, dietary meats, cottage cheese, chicken eggs, low-fat fermented milk products, dried grain bread. At the same time, you can use all of these products, or only one of them, for example, chicken breast or fish.

In general, vegetable-based weight loss diets have a number of significant disadvantages. The diet is physiologically deficient in macro- and micronutrients, which can cause weakness and a decrease in overall performance, concentration, and slower reactions. Eating large amounts of vegetables and especially cabbage can cause fermentation in the intestines with pain and flatulence. The diet is psychologically difficult to bear.

When following a diet for more than 7 days, the correct exit from it is extremely important:

• Expand your diet and increase portions gradually. First, introduce red lean meats, seafood, red fish, cheeses, and dried bread into your diet. Continue to include enough vegetables in your diet. Eat fermented milk products for dinner. Drink enough fluids.
• After 3-5 days, introduce foods containing simple carbohydrates into the diet (honey, jams, preserves, small amounts of sugar) and even later - sausages, white bread, smoked meats, fatty and fried foods. Don't overeat.

In a vegetable diet, it is allowed to use many different vegetables, mainly non-starchy types - all types of cabbage (except cauliflower), cucumber, asparagus, green peas, garlic, onions (leeks, shallots, onions, chives), spinach, lettuce, celery (greens) sweet peppers, from which you can prepare soups (cream soups) and main courses - vegetable stews, casseroles, stewed, boiled and baked vegetables.

These vegetables can also be eaten raw in the form of a variety of salads, for dressing which you can use lemon juice or olive oil (1 teaspoon per day). With gentle diet options, you can include 150-200 g/day of dietary meat (turkey, rabbit, or skinless chicken) and lean types of river or sea fish in your diet. It is allowed to include chicken eggs, vegetable oils, low-fat cottage cheese and fermented milk products in the diet. For drinking, still mineral water, rosehip decoction, herbal/green teas are used.

Vegetables and greens

eggplants 1,20,14,524 dried white cabbage 15,01,448,0278 broccoli 3,00,45,228 boiled broccoli 3,00,44,027 Brussels sprouts 4,80,08,043 kohlrabi cabbage 2,80,010,742 red cabbage 0,8 0.07.624 Peking cabbage 1.20.22.016 Savoy cabbage 1.20 ,16,028 boiled cauliflower 1,80,34,029 watercress 2,30,11,311 red onion 1,40,09,142 onions 1,40,010,441 carrots 1,30,16,932 cucumbers 0,80,12,815 olives 0,810,76,3115 salad peppers 1, 30.05.327 radish1, 20,13,419 arugula 2,60,72,125 celery 0,90,12,112 tomatoes 0,60,24,220 dill 2,50,56,338 zucchini 1,50,23,016 garlic 6,50,529,9143

Fruits

apples0,40,49,847

Dairy

fermented milk products3,26,54,1117kefir 1%2,81,04,040

Meat products

rabbit21,08,00,0156

Bird

steamed chicken breast23.61.90.0113

Eggs

chicken eggs12,710,90,7157

Fish and seafood

seaweed0.85.10.049

Oils and fats

linseed oil0.099.80.0898 olive oil0.099.80.0898

Non-alcoholic drinks

mineral water0.00.00.0-instant chicory0.10.02.811green tea0.00.00.0-

Juices and compotes

rosehip juice0,10,017,670

Fully or partially limited products

The diet does not allow the inclusion of fatty meats and products made from them (bacon, ham, sausages, offal, sausages, canned meat), animal fats, white rice, cereals, pasta. All smoked meats, salted vegetables, and preserves are excluded. The consumption of sugar, jam, honey, chocolate, preserves, baked goods, ice cream, sweets and cream-containing products, and butter is prohibited. Completely excluded from the diet: fatty fermented milk products - cream, cheese, sour cream, kefir/fermented baked milk with a high fat content. Salt consumption is limited. It is prohibited to drink alcohol-containing and carbonated sweet drinks, coffee and sweet black tea.

Vegetables and greens

vegetables legumes9,11,627,0168potatoes2,00,418,180

Fruits

oranges0,90,28,136bananas1,50,221,895grapefruit0,70,26,529mango0,50,311,567tangerines0,80,27,533

Berries

grapes0,60,216,865

Mushrooms

mushrooms3,52,02,530

Nuts and dried fruits

nuts15,040,020,0500

Snacks

potato chips5,530,053,0520

Cereals and porridges

porridge3,31,222,1102rice6,70,778,9344white rice6,70,778,9344

Flour and pasta

pasta10,41,169,7337pancakes6,112,326,0233dumplings7,62,318,7155pancakes6,37,351,4294

Bakery products

buns7,26,251,0317bread7,52,146,4227

Confectionery

jam0,30,263,0263jam0,30,156,0238candy4,319,867,5453cookies7,511,874,9417cake3,822,647,0397dough7,91,450,6234

Cakes

cake4,423,445,2407

Chocolate

chocolate5,435,356,5544

Raw materials and seasonings

Dairy

milk3,23,64,864condensed milk7,28,556,0320

Cheeses and cottage cheese

cheese24,129,50,3363processed amber cheese7,027,34,0289cottage cheese 18% (fat)14,018,02,8232

Meat products

fatty pork11,449.30.0489pork lard1,492.80.0841fat2,489.00.0797

Sausages

boiled sausage13,722,80,0260smoked sausage28,227,50,0360smoked sausage9,963,20,3608sausages10,131,61,9332sausages12,325,30,0277

Bird

smoked chicken27.58.20.0184duck16.561.20.0346goose16.133.30.0364

Eggs

eggs12.710.90.7157

Fish and seafood

fish18,54,90,0136salted fish19,22,00,0190caviar36,010,20,0123canned fish17,52,00,088semi-finished fish products12,56,714,7209

Oils and fats

butter 0.582.50.8748 butter margarine 0.582.00.0745 coconut oil 0.099.90.0899 animal fat 0.099.70.0897 cooking fat 0.099.70.0897

Alcoholic drinks

white dessert wine 16%0.50.016.0153vodka0.00.00.1235cognac0.00.00.1239liqueur0.31.117.2242beer0.30.04.642

Non-alcoholic drinks

cola0,00,010,442coffee0,20,00,32pepsi0,00,08,738sprite0,10,07,029energy drink0,00,011,345

* data is per 100 g of product

Vegetable diet menu for weight loss (Diet)

The vegetable diet menu is determined by the set of products allowed to be included in the diet. Eating 4-5 times a day; if you feel hungry, you can additionally snack on vegetables. Below is a sample menu for the week:

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Recipes for dietary vegetable dishes

Vegetable dishes for weight loss are relatively simple and do not require any special cooking skills or knowledge. Dietary vegetable dishes for weight loss are quite numerous, and using them in various combinations and many ways of cooking vegetables allows you to diversify the menu as much as possible - these include vegetable soups, dietary stewed vegetables, a variety of salads that use a lot of vegetables, cabbage cutlets, vegetable pilaf, casserole.

Vegetable soup

Vegetables - 350 g (celery, carrots, parsley, leeks, sweet peppers, broccoli, garden herbs), 1.5 liters of water, pepper, bay leaf.

How to cook vegetable broth? Wash the celery root and carrots, peel and cook for 30 minutes until tender, while the liquid should boil down to one liter. How to make soup from vegetable broth? Add leeks, sweet peppers, broccoli to the prepared broth and simmer for another 5-7 minutes, add allspice and bay leaf. Let it brew. Strain. Season with herbs.

How to cook thick soup from vegetables. As a rule, vegetable puree soup or vegetable cream soup is prepared for this. The recipe for dietary vegetable puree soup is simple and contains almost the same ingredients, but the technology for its preparation is somewhat different. Below are such soups with photos.

Vegetables: potatoes, carrots, broccoli, spinach, garlic, spices of your choice.

Boil the vegetables until tender and beat everything with a blender until it reaches a creamy consistency. If the puree turns out to be too liquid, you can add a spoonful of starch and beat well with a blender again. Add spices, garden herbs and green peas to the finished puree soup. Place a teaspoon of yogurt on a plate before serving.

Recipe for dietary vegetable stew

Vegetables: eggplant, zucchini, onions, tomatoes, bell peppers, tomatoes, carrots, herbs, spices, garlic.

To prepare the stew, cut eggplants, zucchini, bell peppers, carrots into slices, place in a saucepan, add a tablespoon of vegetable oil, and simmer until tender. Add onion, cut into rings, garlic, spices and tomatoes (tomato paste). Simmer for another 5 minutes. You can also use pre-stewed vegetables.

Zucchini, bell peppers, eggs, leeks, broccoli, carrots, low-fat cheese, spices.

Cut the vegetables into small slices, place in a saucepan and add water, simmer for 5-7 minutes. Place the stewed vegetables in a baking dish, first greasing its walls and bottom with vegetable oil. Beat the egg and pour it over the vegetables. The casserole is cooked at 180 degrees for 15 minutes. 3 minutes before cooking, sprinkle the casserole with finely grated cheese.

Gastrointestinal diseases, childhood, anemia, diabetes, allergic diseases, pregnancy And lactation period.