Lentil diet up to 10 kg

General rules

Lentils are considered one of the most suitable foods for weight loss. Beans contain a very small amount of fat and a high concentration of easily digestible vegetable protein. Lentils are not able to accumulate toxins and nitrates , which is very important when following a dietary diet. The most important rule of any diet is the absence of harm to health. In this regard, lentils for weight loss meet the specified requirement, because. It contains a huge number of useful components.

• Protein. Lentils are famous for their high protein content: 25 g of vegetable protein per 100 grams of legumes. Protein is a building material and is simply necessary for the body in a dietary diet.
• Dietary fiber, cellulose. It is known that you can reduce your appetite by introducing foods high in fiber into your diet. The feeling of hunger appears only after 4-5 hours. Fiber has a positive effect on the functioning of the digestive tract, normalizes stool, which allows you to lose weight. Dietary fiber, like a brush, cleanses the intestines, improving its function and absorption of beneficial substances. Boiled lentils contain 12-13 g of fiber per 100 grams of product (daily value 25-30 g).
• Iron. Replenishing iron allows you to cope with fatigue and exhaustion, which are frequent companions of any diet. Normalization of hematopoietic processes is observed.

• Vitamin B3 . Under the influence of nicotinic acid, peripheral blood circulation improves, fat breakdown occurs, which is very important when losing weight.
• Magnesium. Simply necessary for the normal functioning of the endocrine, cardiovascular, digestive, and nervous systems. of B vitamins improves .

Is it possible to gain weight by eating lentils?

Consuming the product, subject to certain rules, does not lead to weight gain, because... Lentils have a low glycemic index and relatively low calorie content. However, if you add lentils to dishes with smoked meat or any other high-calorie product, you can actually gain weight.

What are lentils

This is a bright representative of the legume family, which is not often found in the modern daily menu. In Ancient Rus', lentils and dishes made from them were considered the main food; moreover, they helped more than one generation survive in a famine year. Nowadays, the lentil diet is again in demand among the masses, but not everyone who wants to lose weight will be able to cook this cereal correctly and tasty. In fact, it is a complete protein that is great as a side dish for breakfast, lunch and even dinner.

Compound

The benefits of lentils for weight loss are obvious, and with proper use of this natural product, you can quickly lose weight without an unbearable feeling of hunger. This is explained by its unique composition, which is sure to interest all women on a diet. For example, the amount of fat in beans is minimal, and the low glycemic index makes the product itself unique if you want to lose a few kilograms or correct problem areas of an imperfect figure.

Even a professional nutritionist insists on including such a food ingredient in the daily menu of a person losing weight. However, before choosing an interesting recipe for preparing lentils for weight loss, it is important to carefully study the natural composition of this member of the legume family. So:

1. Cellulose. Per 100 grams of natural product there are 12 - 13 grams of plant fiber.
2. Natural proteins. 100 grams of fresh beans contain about 25 grams of concentrated protein.
3. Minerals, trace elements. The composition is dominated by potassium, iron, magnesium and copper, which are necessary for the normal conduction of nerve impulses and stable functioning of the cardiovascular system.
4. Vitamins. These are folic acid (vitamin A), thiamine (vitamin B3), which contribute to better absorption of nutrients and normal brain activity.

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Benefits and harms

Many interested people are asking the main question, what are the benefits of lentils for losing weight, and whether it is worth including such a food ingredient in the diet menu at all. The answer is definitely in the affirmative, since in terms of its properties it is a natural fat burner, thanks to the presence of which adipose tissue literally melts before our eyes, and a person noticeably loses weight. The benefits of lentils do not end there; it is necessary to note the following benefits of the product for the body:

• quick saturation with minimal serving sizes;
• prevention of atherosclerosis, diabetes, cardiovascular diseases;
• blood sugar controls;
• ensuring energy reserves for a long period of time;
• strengthening the immune system;
• splitting of the fat layer;
• skin rejuvenation.

Varieties

Strict mono-diet for 3-5 days

The presented diet allows you to get rid of 5 extra pounds in a short period. The diet should not be followed for more than 5 days, so as not to cause irreparable harm to health. You can repeat it no more than once a month. The essence of the diet is to eat 1 single dish - lentil porridge without salt and oil. You can eat porridge in any quantity, not forgetting to drink plenty of fluids. At night you need to drink 1 glass of low-fat kefir. In 1 day, about 1 kg of excess weight is burned.

Delicious lentil diet for 10 days

The diet involves eating the same menu every day. In 10 days you can get rid of 7 extra pounds. Additionally, the body is cleansed of slag accumulations and toxins.

One day menu

Lentil diet: minus 10 kg

The most effective, but also the most restrictive diet option is to eat only lentils. Absolutely all meals should consist of cereals prepared to your taste. Additionally, you can use non-starchy vegetables.

The results of a mono-diet on lentils are impressive. In just 2 weeks, with a very large initial weight, you can lose up to 10 kg of weight. However, doctors do not recommend getting carried away with mono-diets and advise following a monotonous menu of lentils for no more than a week.

Authorized Products

The main product is, of course, lentils. When boiled, it can be added to absolutely any dish: salads, first course, second course, snacks. It is allowed to consume fermented milk products with minimal fat content: yogurt, kefir, cottage cheese and milk. You can use dried fruits and muesli as snacks. Dishes can be varied by adding mushrooms and vegetables. Porridge can be supplemented with pieces of fruit and berries. It is allowed to eat fish. The drinking regime is standard on diets: you can drink still water and green tea.

Table of permitted products

Can you eat lentils on a diet?

There are many factors in favor of consuming lentils as a dietary product.

• Boiled cereal has only 118 calories per 100 g of finished product.
• The large amount of protein in lentils allows it to replace meat. For example, in veal, for every 3 g of protein there is 1 g of fat. In lentil cereals, 1 g of fat accounts for as much as 18 g of protein. By following a diet, you will get the required amount of protein, which means you will not lose muscle mass.
• The porridge is not greasy, but nutritious. During the entire time of losing weight, you will not experience a strong desire to eat something extra. As a rule, lentil dishes can completely satisfy your hunger.
• Cereals are not only nutritious, but also represent a real storehouse of nutrients. It contains vitamin B6, folic acid, zinc, copper, potassium, phosphorus, iron, manganese.
• A large amount of fiber helps not only to quickly satiate, but also normalizes digestion, without which healthy weight loss is simply impossible.
• You can make a surprisingly wide variety of dishes from lentils. The cereal is tasty even when cold, which greatly simplifies the nutrition plan and allows you not to interrupt it during working hours.

Fully or partially limited products

Bananas and grapes are prohibited from fruits due to their high sugar content. You cannot eat fast food or sweets. Avoid high-calorie, fatty foods. All juices, alcoholic drinks and coffee are prohibited. You should not eat flour products.

Table of prohibited products

Lentil diet, menu for 7 days (Meal plan)

The most gentle method of losing weight is a 7-day diet, which allows you to get rid of 7 extra pounds. In between meals, be sure to drink plenty of water or weakly brewed green tea.

Day I

Day II

Day III

Day IV

Day V

Day VI

Day VII

Lentils for weight loss

The calorie content of the product is 100-200 kcal, depending on the choice of dish. There are 93.5 kcal in porridge, 108.2 kcal in lentil puree soup, and 211 kcal in lentil cakes. The body receives nutritional satiety, but you don’t want to eat for another 3-4 hours after such a dietary meal. This natural product dulls the feeling of hunger, so with relatively small portions, a losing weight person gets full. It acts on the principle of a fat burner and is able to productively eliminate even long-standing fat deposits. All that remains is to decide on the choice of dish, drink more liquid during the day.

Green

This variety has a pungent taste, so it is best to add the product to vegetable salads to provide a piquant taste. When losing weight, you want variety, and green lentils provide just that. The main thing is not to overdo it with the dietary ingredient, otherwise the dish loses all its piquancy and is impossible to eat. It is better to strictly follow the proportions from the recipe.

Sprouted

This is a universal ingredient that can be safely added to soups, salads and main courses for the productive elimination of fatty tissue. Take any variety of your choice, for example, red or brown, and germinate it in water at home for further use for the purpose of productive weight loss. It’s better not to cook sprouted lentil cutlets, but combining legumes with fresh cucumbers and tomatoes is very healthy and appropriate.

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For breakfast

Having decided on the answer whether it is possible to eat lentils while losing weight, all that remains is to find out how and when to cook the specified ingredient. Its use is appropriate in the morning, as the body receives an energy supply for the whole day. If the diet is classic, you can skip the lentil dish for breakfast, and if you follow a strict weight loss method, replace all daily meals with it. Overall, this is a great way to fuel up in the morning; alternatively, you can make porridge, toast with lentil pate or a warm salad.

For the night

Dinner also includes this ingredient, but it is better not to overeat or even skip the last meal. Recipes should be varied, it is important not to repeat themselves. Otherwise, the chosen diet will very soon cause melancholy and despondency, and the resulting weight loss results will not be pleasing. More often, beans are soaked in water before going to bed in order to prepare a dietary dish in the first half of the next day. The nutritional satiety of the product does not suffer from this, and extra calories will not appear.

What to eat lentils with when losing weight

Riboflavin is not the only value this natural product contains. Lentils for weight loss provide the body with a unique vitamin complex and prevent the development of vitamin deficiency against the background of a limited daily diet. It is recommended to combine this natural ingredient with fresh vegetables, herbs, and other legumes; harmoniously complement stews of turkey, chicken, and rabbit. But it is advisable to limit the addition of vegetable and butter oils.

Recipes for dietary lentil dishes

Lentil flatbreads

Main ingredients:

• lentils 200 g;
• bulb;
• flour;
• chicken egg.

Recipe

Boil 200 grams of lentils until pureed, then add the pre-chopped onion, 1 egg and a tablespoon of flour. Mix the resulting mixture thoroughly, form cakes of the desired size and bake in the oven. As a sauce, you can use whipped cottage cheese with seasonings and herbs.

Lentil hedgehogs or meatballs

Ingredients:

• 150 g lentils;
• chicken egg;
• medium onion;
• ground pepper;
• flour.

Recipe

Boil the lentils until pureed. Add 1 egg, a tablespoon of flour, chopped onion and ground pepper. Form into balls and place everything in the oven. As a side dish for meatballs, you can stew mushrooms in sour cream.

Lentil soup recipe

Main ingredients:

• half a glass of lentils;
• potatoes 2 pcs.;
• celery root 100 g;
• onion 1 pc.;
• carrots 1 pc.;
• vegetable broth or water 2 liters.

Recipe

Rinse the lentils and fill them with broth or water. After bringing to a boil, skim off any foam that forms on top. Cut the potatoes into small cubes. Chop onions and carrots. Cook over low heat until the lentils and potatoes are fully cooked (20-25 minutes).

You can add a piquant taste to the soup by adding a spoon of lemon juice or half a lemon, cut into slices. Before serving, sprinkle pre-chopped herbs on top. The calorie content of such a dish is only 30 kcal per 100 grams of product.

Lentil porridge

Before preparing classic porridge, it is recommended to sort out the lentil beans and rinse thoroughly. If you soak the lentils in advance, the dish will be softer.

Fill the beans with water at a ratio of 1:2 and bring to a boil. You can add peppercorns or bay leaves to taste. Cook over low heat: red beans – 15-20 minutes, black and green beans – 40 minutes.

Try not to add salt, because... it retains fluid in the body. Constantly monitor the process, because... Lentils absorb water very well and may require additional liquid. After cooking, you can add herbs to the finished porridge to taste. The calorie content of the presented dish is 94 kcal per 100 grams of product.

Lentil pate

Main ingredients:

• red lentils;
• carrots 1 pc.;
• onion 1 pc.;
• garlic 1 clove.

Recipe

Finely chop the onion and carrots and fry in three tablespoons of vegetable oil. Boil the lentils and mix with fried vegetables. Add the pressed garlic. Bring the resulting mass to a homogeneous state using a blender. The calorie content of the pate is 192 kcal per 100 grams of product.

Lentils for a protein diet

A lentil diet can be called a protein diet. After all, 100 g of cereal contains 24 g of valuable vegetable protein. Combining lentils with dietary meat or fish will create a real protein diet. And protein weight loss programs are known to be the most effective both for weight loss and for gaining a truly beautiful figure with strong and elastic muscles.

The most popular variety is green lentils. However, experts recommend using red varieties in the diet. Dishes made from them are more aromatic and pleasant to the taste. Red cereals cook faster than others; they make delicious pureed soups and other dishes. Brown lentils go well with meat and vegetables. When cooked, it releases a delicate nutty scent. The variety of cereal varieties makes the diet not boring, and also allows you to experiment with preparing a variety of dishes.

How to properly boil lentils? It is better to soak the cereal first so that it softens and cooks faster in the future. The easiest way is to fill the product with water and leave it overnight, but if you decide to cook it in the evening, then soak it in the morning for at least 8 hours. Pour into the pan exactly twice as much water as the cereal itself. Cook over low heat for 20-40 minutes, checking the lentils occasionally for tenderness.

Quitting the diet

Proper exit from the diet will allow you to maintain the results achieved. To do this, new low-calorie ingredients must be added gradually. The menu should still not include fried foods or fatty foods. Drink water as often as possible, following the recommended drinking regimen. Avoid all sweets, cakes and pastries.

Try to eat porridge for breakfast, and meat soups and broths for lunch. The last meal is 4 hours before going to bed. Don’t forget about physical activity: gymnastics, light fitness, cardio training, cycling, swimming, etc. Take a contrast shower in the morning. Visiting a sauna or bathhouse is useful. Lymphatic drainage massages and care for problem areas are effective.

Advantages and disadvantages

Adviсe

There are several varieties of lentils on the shelves in Russian stores. They differ somewhat in their appearance, shape, color and properties. All types contain a huge amount of vitamins and nutrients, but each has its own cooking characteristics. Red lentils, or as they are also called, Egyptian lentils, are more suitable for weight loss. Compared to other varieties, it cooks faster and has a milder taste. You can follow the recommendations, or you can rely on your personal preferences, because... Everyone has a different taste perception.

• Green. This variety of lentils is more suitable for salads, because... practically does not lose its shape after cooking. It takes 20-25 minutes to prepare. When boiled, the calorie content of green lentils is 120 kcal.
• Brown. Has a mild nutty taste. More suitable for preparing first courses. It takes 20-25 minutes to cook. Calorie content – ​​110 kcal.
• Red. Suitable for making porridges and purees, because... boils down pretty quickly. Cooking time – 15 minutes. Calorie content – ​​up to 100 kcal.
• Yellow. A version of green lentils only without the shell. It only takes 15 minutes to cook. Calorie content – ​​105 kcal.
• Black. The most expensive variety of lentils. Suitable for preparing vegetable and meat stews and side dishes. Cooking time: 25 minutes. Calorie content – ​​100 kcal.

Many who are planning to lose weight have a question: how much lentils should they eat so that the weight does not gain, but goes away. Indeed, if we draw an analogy with other cereals, at first glance it may seem that the presented diet can only increase weight, and not vice versa. But this is not true: simple lentils will prevent you from gaining extra pounds. But if you cook purees and soups with fatty meat broths, and eat white bread, then your weight can really go up. The lentil diet for weight loss requires following simple rules:

• soak cinnamon and green lentils for 8 hours before cooking;
• follow the drinking regime (green tea, plain still water), lentils love water.

Comments from nutritionists

According to nutritionists, the lentil diet is one of the options for a protein diet. There are practically no carbohydrates in the diet, but there is a large amount of protein, the digestion of which the body spends a lot of energy. People with diseases of the digestive tract may experience exacerbations, because... On a protein diet, there is a restructuring of the production of enzymes, which can negatively affect the functioning of the pancreas and gall bladder.

epigastric discomfort or pain occurs, be sure to seek help from your doctor and discuss the possibility of continuing to eat according to the diet presented. It is unacceptable to lead a sedentary lifestyle for a week on a limited diet. The correct way out of the diet is important, which will allow you to maintain the results achieved.

Lentil diet: reviews and results

Lentils are not only healthy, but also a tasty product with which you can easily adjust your weight. An undeniable advantage is the absence of hunger on lentils, because... Legumes take a long time to digest and provide saturation. It is important to remember that each body is special and reacts to diet in its own way, individually.

The plumb line is different for everyone, but the diet works and has proven its effectiveness in more than one review. The first days of the diet may be accompanied by a mild feeling of heaviness in the epigastrium, but everything goes away by the third day. On a diet there is no feeling of weakness or loss of strength, because... The product is rich in useful microelements and substances. Cooking consists mainly of boiling lentils, so it is not difficult and does not require special culinary skills. Reviews of the diet are mostly positive.

Camilla, 19 years old: “... I used this diet and I can share these results. You really lose weight by eating lentils, and you almost don’t have that terrible feeling of hunger. I can't stand fasting at all. I tried to eat lentils with vegetables. It took quite a lot of time to cook; we had to wait a long time for the lentils to boil. What I liked the most was the soups. My body tolerated the diet without consequences: there was no heaviness, pain, and there was no weakness either, on the contrary, a surge of strength and good mood, when every day you see how the scale arrow registers weight loss. No wonder this diet is praised. I lost 4 kg in 7 days, but I’m not obese, I just wanted to remove my sides and a little tummy. If you have a lot of weight, then the plumb line will be significant. Do not use starvation diets, this is already a thing of the past. Nutritionists have developed safer options. In general, I recommend it."

Lentil diet

Losing weight on lentils is also possible by following an express diet, which resembles a balanced diet. It is designed for a week and during this time it is possible to lose up to 7 kg, depending on the initial weight.

Basic diet rules:

1. Do not overeat and ensure that portions are no more than 300 g on average, including vegetables, side dish and meat dish. In order not to feel hungry, you need to eat every 2.5-3 hours.
2. Drink a lot of plain clean water. This is necessary to speed up metabolism, satisfy hunger and improve digestion. Proteins are quite difficult and take a long time to digest, and following a drinking regime will help facilitate this process.
3. Completely avoid sweets, starchy foods and junk food.
4. During the cooking process, food for weight loss using lentils can be boiled, stewed, baked, cooked on a non-stick coating, steamed or grilled, but not fried in vegetable oils.

Sample menu for the week:

If at the end of the diet there is a need to repeat it, then this can be done after 3-4 weeks without harm to health.