Contents
Losing weight up to 8 kg in 14 days.
The average daily calorie content is 660 Kcal.
The legume diet is a loyal and effective way to lose weight. As a rule, 5-8 kilograms leave the body in two dietary weeks. It is not recommended to follow this diet longer. Do not be alarmed, you will not have to eat purely beans for all 14 days.
Bean diet requirements
According to the rules of the legume diet, you need to base your diet on fruits, vegetables, whole grain or rye bread, low-fat cottage cheese, lean meat and fish, and various legumes. It is recommended to eat four times a day, organizing dinner until 18 pm. You can eat fresh foods and cooked foods (except for frying). You need to drink plenty of clean non-carbonated water, you can also drink unsweetened tea and coffee.
Of course, exercise will make the diet more effective. Sports training will help not only to lose more pounds, but also to tighten the figure. After all, you probably want to find not only slim, but also fit body shapes. Then do not be lazy to work hard for your beauty and health.
If you want to lose weight quite a bit or you lack the willpower to sit on a full-fledged diet, you can ask for help bean fasting day… Popular, for example, are the mini-diet on beans. On this day, you need to have breakfast with boiled beans (half a glass), and have a snack with a handful of your favorite berries or non-starchy fruit (an apple is a good choice). For lunch, use a glass of boiled beans and a salad of green vegetables (about 200 g). And dinner should consist of half a glass of boiled beans and 100 g of any lean boiled meat, you can also afford a cucumber or other vegetable containing a small amount of starch. If beans are not to your liking, use a different type of beans. In any case, unloading with their help will be more comfortable than with the use of vegetables or fruits. After all, the beans will help keep you feeling full longer, and the desire to eat something extra will be minimal.
Bean diet for a week
Day 1
Breakfast: a toast of whole grain bread and a thin slice of cheese with minimal fat content; a glass of kefir.
Snack: salad of kiwi, apple and half an orange.
Lunch: 100 g of boiled beans, slightly seasoned with vegetable oil; vegetable juice (glass).
Dinner: a couple of tablespoons of boiled lentils; cucumber and tomato salad; a glass of fruit juice.
Day 2
Breakfast: low-fat curd with a little raisins.
Snack: apple.
Lunch: boiled beans; salad of sauerkraut and green onion, seasoned with a few drops of vegetable oil.
Dinner: 100 g of boiled lean fish fillet and the same amount of green peas.
Day 3
Breakfast: toast with a slice of cheese; kefir (200-250 ml).
Snack: apple and pear salad.
Lunch: pea porridge; salad of fresh cucumbers and white cabbage.
Dinner: a bowl of bean soup; cucumber and tomato salad; A glass of tomato juice.
Day 4
Breakfast: toast with cheese; a glass of kefir or empty yogurt.
Snack: kiwi and orange salad.
Lunch: boiled or baked fish (150 g); 100 g of boiled beans.
Dinner: a bowl of pea soup and 1-2 slices of rye bread.
Day 5
Breakfast: low-fat cottage cheese with raisins.
Snack: 4-5 plums.
Lunch: up to 200 ml of vegetable broth; 200 g of boiled lentils and 2 tbsp. l. sauerkraut.
Dinner: stewed eggplant with a slice of rye bread.
Day 6
Breakfast: 150 g of any boiled legumes and a glass of citrus juice.
Snack: grapefruit or a couple of kiwi.
Lunch: pea soup (about 250 ml); Vegetable Salad; a slice of rye or black bread.
Dinner: A serving of stew made from any vegetables, except beets and potatoes.
Day 7
Breakfast: 100 g of low-fat cottage cheese, which can be slightly seasoned with natural yogurt or kefir.
Snack: 3-4 apricots or a couple of small peaches.
Lunch: 100 g of stewed beans and 3-4 tbsp. l. sauerkraut.
Dinner: 100 g of boiled lean meat (preferably chicken fillet); 2 tbsp. l. pea porridge and a piece of rye bread.
Note… During the second week, the menu must be repeated from the beginning. Fruits and vegetables can be substituted for any other, but try to avoid those that contain a lot of starch.
Contraindications to the bean diet
- It is not recommended to follow a legume diet in case of diseases of the gastrointestinal tract or kidneys, with gout.
- She also has a standard taboo during pregnancy, during lactation.
- Children and the elderly should not be on a diet.
- To make sure that the technique does not harm your health, it is advisable to consult with a qualified specialist before starting it.
Benefits of the Bean Diet
- Sitting on a legume diet, a person does not experience an acute feeling of hunger. Due to the fact that the main diet foods are rich in protein, muscle mass during dieting will not suffer, but unnecessary fat will leave the body.
- Beans contain a significant amount of fiber, which means that the work of your digestive system will only improve. The intestinal walls will get rid of toxins and other harmful substances that can harm health and provoke a deterioration in well-being.
- At the same time, the metabolism is accelerated, the disturbances of which, as you know, in themselves can already lead to the accumulation of extra pounds.
- Also, representatives of legumes will help enrich the body with various minerals, vitamins and other useful components. For example, beans contain a lot of pectins, which have a beneficial effect on digestion and metabolic processes.
- Eating beans helps to strengthen the immune system and minimize the likelihood of meeting intestinal infections.
- Potassium, manganese, phosphorus, vitamins of groups A, B and C and the leading amount of plant-type protein among legumes is contained in green peas.
- Lentils are also very rich in protein, while they contain a minimum of fat. It is remarkably absorbed by the human body. Only about 80 grams of lentils eaten per day can cover our daily need for vitamin B and iron.
- At the same time, almost all legumes have few calories (which is why, in fact, weight is melting). All of these characteristics make the legume diet one of the safest weight loss strategies for your health.
Disadvantages of the bean diet
- Some nutritionists criticize this diet for its lack of animal protein. Adherents of this opinion note that the plant component in the diet is good, but the body needs food of animal origin for normal functioning.
- Sometimes the manifestations of the bean technique are flatulence and bloating. If any of these sensations are frequent, then this diet is not for you.
- Let us warn you that it is possible to gain the lost weight (and even more kilograms) in the event of an inadvertent exit from the diet. Therefore, you need to hang it up very smoothly. After leaving the diet, it is recommended that for 10 days (or better longer) organize yourself a fractional meal 5-6 times a day until 18:00 and do not forget about physical activity.
Repeating the bean diet
It is advisable to repeat the bean diet no earlier than 3-4 months after its initial completion.