Pumpkin cooking recipes for weight loss

Pumpkin is great for those on a diet. Due to its low calorie content, this product can be eaten without fear of gaining weight. It contains a large amount of nutrients necessary for the body. At the same time, this vegetable refutes the assertion that dietary dishes are tasteless. “Golden Beauty” is delicious in any form: boiled, baked, in soups, pies, jam and various desserts.

What are the benefits of pumpkin for weight loss?

In dietetics, pumpkin is often used for weight loss because of its low calorie content - 28 kcal per 100 grams. Pumpkin consists of 90% water, which ensures a low calorie content.

In addition, the vegetable contains a large amount of vitamins and microelements: vitamins A, group B, C, D, E, K, calcium, zinc, iron, potassium. Thanks to the carnitine contained in the plant, pumpkin is widely used for weight loss and cleansing. Carnitine speeds up metabolism, removes waste products from the body, breaks down fats and prevents obesity.

Health Benefits of Pumpkin

Among the generally beneficial properties are:

Positively affects the functionality of the gastrointestinal tract.
The risk of developing many diseases of the cardiovascular system is reduced to zero.
Stimulates kidney function and accelerates biochemical processes in the liver.
Helps cope with diseases such as gastritis and colitis.
Strengthens vision and even helps improve it.
Rids the body of toxic substances and waste.
Significantly strengthens the body's immunity.
Promotes the dissolution of stones that are localized in the bladder, ducts and kidneys.
Removes excess fluid and water from the body, thereby helping a person lose those hated pounds and improve the functioning of the urinary system.
It is used as a prophylactic agent in the treatment of prostatitis in men.
Fights worms and intestinal parasites that negatively affect the functioning of the body.
It has a positive effect on the nervous system, acting calmingly and normalizing its functioning.
It successfully copes with any burns, inflammations or abscesses.
Prevents the proliferation of caries in the oral cavity and protects the enamel.

Weekly pumpkin diet for quick weight loss

For seven days for breakfast you need to eat pumpkin porridge with the addition of cereal (brown or brown rice or millet). For 200 g of pumpkin pulp, take 50 g of cereal. The result is two servings (the second for the evening).

You should also eat 200 g of pumpkin puree for lunch throughout the week. If you can’t hold out until dinner, you can make a snack with the same puree, just take a 100 g portion, or eat one apple.

The evening meal ends with a portion of pumpkin porridge left over from the morning. In the morning and evening it is permissible to drink a little low-fat kefir.

During the week, sugar and any products containing it are prohibited; sugar substitutes are also prohibited. Tea and coffee are acceptable, but without sugar.

Before using pumpkin for weight loss, consult with specialists for the presence of allergic reactions and individual intolerances.

Losing weight with pumpkin is not suitable for athletes, since in combination with intense physical activity, such nutrition can cause a slowdown in metabolism and loss of muscle mass.

Strength exercises for weight loss and health

Pull-up exercises on the horizontal bar

Abdominal exercises for women at home

Back exercises in the gym for girls

Dietary pumpkin soups and puree soups

A diet is, first of all, properly organized nutrition, which will not be complete without soups. Pumpkin soups help cleanse and heal the body; they are rich in vitamins and fiber.

Nutritionists advise choosing ripe pumpkin fruits. During the period of full ripeness, they are richest in vitamins beneficial to our body, especially carnitine.

Since it is advisable to eat this soup freshly prepared. All products are given for one serving of soup:

a piece of pumpkin approximately 100 grams;
100 g zucchini;
2 pieces of carrots;
1 bell pepper;
1 onion.

Boil pumpkin, zucchini, carrots and peppers in water, adding a large pinch of salt. Separately, blanch finely chopped onion and grated carrots. Add the roast to the soup. You can sprinkle with finely chopped herbs, season with low-fat cream or add a small piece of butter.

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The presence of butter and cream in soups promotes the absorption of fat-soluble vitamins.

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For 300 g of pumpkin pulp, take one medium-sized onion, one not very large carrot, 2-3 ripe tomatoes, 1-2 teeth. garlic, herbs. Prepare according to this recipe:

Cut the pumpkin into cubes and simmer with vegetable oil under a closed lid;
When the pumpkin becomes soft, add finely chopped onion and garlic passed through a press;
Simmer for another 5 minutes;
Dice the carrots, tomatoes, finely chop the greens and add to the pumpkin;
Let simmer for 3 minutes and add a small amount of water;
After 15 minutes, remove and grind with a blender.

Serve the soup with low-fat cream.

Rinse a small pumpkin thoroughly and pierce it in several places with a knife or knitting needle. Place in the oven to bake. When ready, remove the pulp and pass through a sieve. Add boiled milk and a pinch of salt to the pumpkin puree. If desired, you can add a small piece of butter.

Blanch a finely chopped onion in vegetable oil, add two apples to the onion, previously peeled and cut into cubes or slices, about one kilogram of chopped pumpkin pulp. Pour in 1-1.5 liters of vegetable broth, add salt and simmer over low heat. When the pumpkin and apples become soft, grind the contents in a blender, season with cream, sprinkle with herbs.

Dietary pumpkin dishes for quick weight loss

If you decide to go on a pumpkin diet, then you don’t have to worry about your diet. This vegetable can be consumed in any form and pumpkin recipes for weight loss are very varied. The product can be steamed, boiled, baked, so the menu of diets based on this product is one of the most diverse. Dietary pumpkin dishes can include simple salads, steamed puffed cutlets, soups and casseroles, desserts and pancakes. With a minimum amount of other ingredients, but with a wide variety of recipes, pumpkin will become an indispensable assistant for everyone when losing weight.

Recommendations

To get the maximum benefit from pumpkin, you need to know how to use it correctly as part of any fasting days and diets. This will avoid unpleasant side effects and achieve the desired result faster.

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Choose a vegetable with pale yellow rather than bright orange flesh.
The most dangerous product is raw pumpkin. Yes, it is very useful, but at the same time it provokes severe bloating, flatulence, and in large quantities - diarrhea. Therefore, eat it in small portions between meals.
In the morning, on an empty stomach, you can eat a handful of pumpkin seeds or drink a glass of juice from this vegetable. The powerful cleansing effect of this start of the day ensures that a large amount of toxins are removed.
The ideal menu for any weight loss plan: for breakfast - porridge from this vegetable with the addition of fruit + 1 egg; for lunch - pumpkin diet soup + some boiled chicken or lean steamed fish; for dinner - any pumpkin dessert.
The optimal daily calorie intake for weight loss is no more than 1,200 kcal (for girls), 1,500 kcal (for men).
Salt, sugar - in limited quantities.
Remove everything harmful (fried, pickled, smoked) from the diet.
Block attacks of severe hunger with small slices of raw pumpkin.
After 18.00 do not eat (before bed, an apple or a glass of low-fat kefir is allowed).
Exit from the diet should be gradual.
Drinking regimen: up to 2 liters of water per day.
Prepare only dietary pumpkin dishes, i.e. try to keep them low in calories, without sugar and oil.

And, of course, you need to remember that when losing weight, it is advisable to spend as many calories as possible. And for this you need to play sports. So even during the pumpkin diet, no one will save you from visiting the gym or morning jogging. Otherwise, apart from flatulence, bloating and hunger pangs, you won’t see anything good.

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Weight loss plans using pumpkin

You can lose weight using pumpkin in a variety of ways. For example, arrange fasting days every 7-10 days, removing 1-1.5 kg each time. Or you can fast longer and lose up to 5-7 kg in a week or 10 days if you go on an effective and increasingly popular pumpkin diet. Choose the scheme yourself - there are many options.

Fasting days on pumpkin

Classic version

During the day, eat up to 2 kg of pumpkin (raw, boiled, stewed, baked, etc.), divided into 6 meals, which are served at regular intervals.

On raw pumpkin

500 g of fresh pulp is eaten per day (usually during snacks) and 1 kg of heat-treated pulp.

Baked

2 kg of peeled pulp are cut into small cubes, baked without sugar until soft, eaten in small portions throughout the day (pumpkin baked in pieces in the oven retains the maximum amount of nutrients).

Pumpkin curd

From these products, 600 g of puree is prepared, which must be eaten in 4 meals (150 g each), and during attacks of hunger between them you can drink green tea or rosehip decoction.

Pumpkin-apple

Eat 1 kg of pumpkin and 500 g of apples - it is better not to combine these products, but to alternate them.

With pumpkin juice

Every 3 hours during the day you need to drink a glass of pumpkin juice - this is the most stringent fasting day scheme, but with it you can lose up to 2 kg of weight, and if you are unbearably hungry, you can always turn the juice into a smoothie by adding berry or fruit pulp, or a cocktail, mixing the vegetable with low-fat dairy products.

Recipes

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And now the most delicious part of our whole story is dietary pumpkin dishes that can be used for weight loss as part of any diet. They are low-calorie, nutritious and healthy. Sample cooking recipes are given, in which you can always change something according to your taste preferences. The main thing is the basic set of products and the sequence of actions.

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Salad

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You can start lunch with pumpkin salad or even replace the whole dinner with it.

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500 g pumpkin pulp;
50 g chopped walnuts;
4 green apples;
30 ml honey;
2 pcs. carrots;
2 lemons.

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Squeeze the juice from the lemons and grate the zest.
Peel vegetables and apples, grate them, mix with zest.
Season the salad with lemon juice, which must first be whisked with honey.
Sprinkle nuts on top.

Jam

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As part of the diet, you are allowed to eat no more than 2 teaspoons (preferably with ginger or green tea).

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1.5 kg pumpkin pulp;
1 lemon;
2 oranges;
1 kg sugar.

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Cut the pumpkin into medium cubes.
Grind lemon and oranges in a blender.
Mix vegetables with fruits. Cover them with sugar and leave overnight.
Let the mixture cook for an hour. It should thicken.
Pasteurize the jars.
Pour jam over them and roll them up.
Keep it upside down under insulation for 24 hours.
Keep cool.

Smoothie

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Pumpkin smoothies are good for snacks (lunch or afternoon snack) or fasting days. They make it easy to endure hunger, have an excellent taste, and are very nutritious.

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300 g pumpkin pulp;
500 ml water;
3 bananas;
5 dates;
1 persimmon (preferably overripe and soft, do not take hard varieties);
half 1 lemon;
a pinch of vanillin.

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Cut the pumpkin and bananas into small pieces.
Peel the persimmon from the skin and seeds. Mash with a fork.
Remove pits from dates and chop.
Beat everything in a blender.
Dilute with water to taste and add a little honey.

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Soup

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Cream soup is the ideal lunch for any diet.

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1 kg pumpkin pulp;
0.5 kg carrots;
1 zucchini;
allspice peas - to taste;
6 cloves of garlic;
2 hot peppers;
50 ml olive oil;
6 pieces of ginger.

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Peel the carrots and cut into rings.
Place in a saucepan and add water (a small amount). Leave to simmer for 15 minutes covered.
Cut the peeled pumpkin and zucchini into small cubes.
In heated oil in a frying pan, fry vegetables and chopped (or crushed) garlic.
Add both peppers and ginger slices to them.
Pour all the roast (except for the hot pepper, which must be removed first) into the pan.
Cook until vegetables are soft.
Add salt.
Drain the broth.
Beat the whole mass in a blender.
Add broth to desired consistency.

Cocktail

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Instead of a smoothie, you can prepare an equally tasty and dietary cocktail.

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10 g cinnamon powder;
200 g pumpkin pulp;
20 g ginger powder;
1 banana;
a handful of almonds;
10 ml honey.

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Soak almonds in water overnight.
Cut the pumpkin and banana pulp into small pieces.
Beat everything in a blender.

Baked in the oven

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1 kg pumpkin;
4 cloves of garlic;
fresh parsley;
50 ml olive oil;
a pinch of coriander;
1 lemon.

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Peel the garlic. Crush, add coriander, parsley, oil.
Add salt and pepper to taste.
Squeeze lemon juice into the dressing.
Cut the pulp into large pieces. Marinate them in the prepared sauce.
Place the slices on foil.
Bake in the oven at 200°C. Time - half an hour.

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In a slow cooker

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500 g pumpkin pulp;
10 g butter;
100 ml water;
a pinch of sugar;
honey - to taste.

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Cut the pulp into slices.
Grease the bottom of the multicooker bowl with oil.
Place the pumpkin tightly, crust side down.
Pour in water.
Sprinkle with sugar.
Close the lid.
Turn on the “Baking” mode.
Cook for half an hour.
Place on a plate, pour over honey.

Porridge

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500 g pumpkin pulp;
50 g butter;
100 g millet;
100 g rice;
1.5 liters of skim milk;
salt, sugar - to taste.

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Cut the pulp into small cubes.
Place in a multicooker bowl, add water and butter.
Turn on the “Quenching” program for half an hour.
Crush the resulting pulp into a puree.
Pour cereal into it.
Add salt.
Pour in milk. Cook in “Porridge” mode for 1.5 hours.

Many nutritionists suggest using pumpkin for weight loss. Indeed, this vegetable has all the properties to promote weight loss without harm to the body. But at the same time, you need to understand that without sports and a competent menu, it is almost impossible to achieve the desired result. So before you go on such a diet, weigh the pros and cons, while objectively assessing your real capabilities and state of health.

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Those who adhere to proper nutrition should know that there are simple recipes for pumpkin dishes for weight loss and rapid weight loss. As it turns out, the vegetable has low calorie content and at the same time high nutritional value.

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Reviews and results of losing weight on pumpkin

You can leave your reviews about the use of pumpkin for weight loss and the results in the comments below, they will be useful to other users!

Milena

I turned to a specialist when I began to worry about my excess weight, as a result of which I felt unwell and an irregular heart rhythm appeared. The nutritionist recommended a pumpkin diet for 4 days. I had breakfast, lunch and dinner with pumpkin dishes. It was difficult, I ate willingly, the weight began to drop smoothly, and a feeling of lightness appeared. Tasty and healthy, I recommend it!

Lilya

My husband and I decided to follow a pumpkin-based diet. The vegetable is very healthy, tasty and aromatic, when the slices were baked in the oven, a pleasant and appetizing aroma spread, even other family members asked for a piece. Eating pumpkin allowed us to lose weight without harming the body, since pumpkin contains all the necessary substances for life. In 5 days I managed to get rid of 1.5 kg, my husband - from 1 kg.

Alice

I periodically spend fasting days using pumpkin. Every time I use different options. I give preference to the version of pumpkin with cottage cheese - it’s nourishing, appetizing, and healthy. In one day of fasting you can lose about 2 kg of weight and cleanse your body of toxins and waste.

Description of the preparation of dietary low-calorie dishes

Pumpkin pie

Healthy flour-free baking for pumpkin lovers and anyone trying to lose weight. Diet pumpkin pie has a pleasant cinnamon aroma and refined taste. To prepare this dish you need:

peeled pumpkin – 300 grams;
whole oat flakes – 60 grams;
egg – 1 pc.;
egg white – 1 pc.;
milk (low fat) – 100 grams;
stevia – 2 tbsp;
baking soda - 2 grams;
ground cinnamon – 0.5 tsp;
natural honey – 1 tbsp.

First, cut the peeled and washed pumpkin into small cubes. Next, spread it on parchment paper and bake for about 20 minutes in a preheated oven. The pulp should become soft, but not dry. Grind oatmeal using a blender. Next add baking soda, stevia and cinnamon powder. In a separate container, break the egg, add the egg white and milk, and then beat thoroughly using a whisk or mixer.

Pour the whipped mixture into the dry mixture. After cooling, grind the pumpkin pulp with a blender and add a little honey. Mix all the prepared ingredients until a homogeneous liquid “dough” is formed. Pour the mixture into the prepared baking dish and place it in the oven for 30-40 minutes. The finished pie goes well with ginger or mint tea.

Salad

A light and low-calorie salad option suitable for lunch or dinner. It perfectly satisfies hunger and saturates the body with vitamins. Required list of products:

peeled pumpkin – 500 grams;
crushed walnuts – 50 grams;
apples – 4 pcs.;
honey – 1 tbsp;
carrots – 2 pcs.;
lemon – 2 pcs.

First, squeeze the lemon juice and grate the zest. Peel and grate carrots and apples along with the pumpkin. Next, stir the entire mixture with the lemon zest. Season the salad with lemon juice, after mixing it with honey. Serve garnished with chopped nuts.

Important! If desired, walnuts can be replaced with almonds, pistachios or hazelnuts. They diversify the taste of the dish and bring additional benefits to the body.

Jam

A low-calorie version of pumpkin jam that can be consumed during a diet. The only nuance is to add no more than 2 teaspoons of this delicacy per day to your diet. It goes well with ginger or green tea. List of ingredients:

peeled pumpkin – 1 5 kg;
lemon – 1 pc.;
orange – 2 pcs.;
cane sugar – 200 g.

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First, cut the pumpkin into small cubes. Then use a blender or electric meat grinder to grind whole, washed oranges and lemon with peel. Mix pumpkin with citrus fruits. Cover them with cane sugar and leave to steep overnight (at least 8 hours).

Then put the jam base on the fire and boil it for 1 hour. By the end of cooking, the mass should thicken significantly and become more uniform in appearance. Next, boil the canning jars, pour the jam into them and roll them up. The jam must be kept in a warm place and upside down for 24 hours.

Smoothie

The pumpkin version is perfect for snacking during fasting days. A drink with a pleasant taste allows you to quickly satisfy your hunger and get the necessary amount of nutrients. For cooking you will need the following products:

peeled pumpkin – 300 grams;
water – 0.5 l;
banana – 3 pcs.;
dates – 5 pcs.;
persimmon (soft variety) – 1 pc.;
lemon – 0.5 pcs.;
vanillin - a pinch.

Cut the pumpkin and peeled bananas into pieces, remove the skin and seeds from the persimmons. Mash all the ingredients using a fork. Then remove the pits from the dates and mix them into the smoothie base. Use a blender fitted with a blade to blend the mixture thoroughly. Next, you can add a pinch of vanilla sugar to the mixture and dilute 1:2 with water when serving.

Cream soup

Delicate creamy soup is an ideal option for a diet lunch. It gives a pleasant satiety and has a positive effect on the functioning of the gastrointestinal tract. For preparation you will need the following products:

peeled pumpkin – 0.5 kg;
carrots – 3 pcs.;
zucchini – 1 pc.;
ground pepper - add to taste;
garlic – 6 cloves;
chili pepper – 2 pcs.;
ginger – 10 g.

First, peel the carrots and cut into rings. Then put it in a saucepan, add a small portion of water and leave to simmer for 15 minutes. Cut the peeled pumpkin and zucchini into cubes and simmer in a frying pan with the addition of chopped garlic. To avoid using additional oil, you should use a non-stick frying pan.

Next, add whole peppers and thin slices of ginger root to the vegetables. Simmer for 10 minutes and pour the contents of the frying pan into the pan with the carrots (in this case, the pepper must be removed; it has already transferred the desired spiciness to the vegetables). Cook the dish until the vegetables are completely softened and add salt to taste at the end. Next, drain the broth and blend the soup base in a blender. Then add the broth back, topping it up to the desired thickness. The soup should be served with herbs and a small portion of whole grain croutons.

Cocktail

A diet cocktail will add variety to the boring menu of any diet. A carefully selected combination of ingredients gives energy and reduces cravings for sweets, which promotes weight loss. Required ingredients for the dish:

ground cinnamon – 10 grams;
pumpkin without skin – 200 grams;
ginger powder – 20 grams;
banana – 1 pc.;
almonds – 8-10 pcs.;
honey – 1 tbsp.

Pre-soak the almonds overnight in water. Cut the pumpkin pulp and banana into small cubes. Beat all the listed ingredients in a blender until smooth. You can use an extra pinch of cinnamon to garnish the cocktail.

Young and juicy carrots are also suitable for such a cocktail. A cocktail based on a carrot-pumpkin mixture will be brighter in color and taste.

Baked in the oven

A dietary option that is suitable for a light dinner or lunch. This dish has a delicate taste and no fat in its composition. Required Products:

pumpkin – 1 kg;
garlic – 4 cloves;
parsley - a bunch;
ground coriander - a pinch;
lemon – 1 pc.

Peel the garlic and crush it in a mortar, add coriander, pepper and finely chopped parsley. Squeeze the juice of one lemon and mix thoroughly. Next, cut the pumpkin pulp into medium pieces and spread evenly with the prepared sauce. Then place the slices on foil and place in a preheated oven for 30 minutes. This version of pumpkin goes well with a salad of fresh vegetables and a variety of greens.

In a slow cooker

The simplest recipe for cooking in a slow cooker, which does not require much time and effort. Required ingredients for the dish:

peeled pumpkin – 500 grams;
ground cinnamon - a pinch;
cloves – 1-2 pcs.;
water – 100 ml;
flower honey - add to taste.

Cut the pulp into medium slices and place on the bottom of the multicooker. Next, pour in water and add spices to taste. Close the lid tightly and select the “Baking” mode (available in all models). Cooking time is about 30 minutes. Next, lay out the pumpkin in portions and serve with a little honey.

Delicious porridge with milky notes will appeal to all children and those losing weight. It fills you up quickly and is suitable for a nutritious breakfast. Required list of ingredients:

pumpkin pulp – 0.5 kg;
millet – 100 g;
rice – 100 g;
skim milk – 1 l;
salt, sugar - add to taste.

Cut the pumpkin pulp into cubes and place in a multicooker container, adding a little water. Activate the “Stew” mode and cook for about 30 minutes. Next, you need to crush the pulp to a puree and pour in the washed cereal. Then add milk to the container and cook the dish in the “Porridge” mode for 90 minutes.

A simple and tasty vegetable-based dish. This stew is perfect for a low-calorie dinner. Necessary products for cooking:

pumpkin – 1 kg;
carrots – 2 pcs.;
onion – 1 pc.;
canned beans in tomato – 1 can;
tomatoes – 3-4 pcs.;
fresh herbs, spices - add to taste.

Peel the carrots, pumpkin and onion and cut into cubes. Then simmer them with a small amount of water in a deep frying pan. Add canned beans to the resulting mixture and leave the dish to simmer over low heat for 30 minutes. Next, sprinkle the stew with chopped herbs and finely chopped tomatoes. Simmer for another 10 minutes, and a couple of minutes before cooking, add your favorite spices to the dish. Serve the stew with plenty of herbs.