Vegetable diet
Vegetables are rich in nutrients, primarily vitamins and minerals. A vegetable-based diet not only allows you to replenish the stores of such substances, but also to cleanse the intestines of toxins and toxins due to the high content of fiber in the diet. In addition, when low in calories, vegetables provide a long-lasting feeling of fullness.
It is best to practice a vegetable diet in late summer or early fall, when fresh vegetables are abundant and nutrients are the most. Vegetable diet rules:
- during the day, you can eat up to 1.5 kg of various vegetables;
- at least four to five meals a day in small portions (the principle of fractional nutrition);
- at least 50% of vegetables must be eaten raw, the rest can be boiled, stewed, baked, steamed (but not fried in oil);
- last meal no later than three hours before bedtime;
- every day you need to drink about 2 liters of clean non-carbonated water.
The recommended duration of a vegetable diet is three days. With good tolerance to the diet and in the season of vegetable abundance, you can stick to a vegetarian diet for a month, but in this case, the diet should be supplemented with dairy products.
Benefits of a Vegetable Diet
In three days of the diet, you can lose 2-3 kg. If you practice the diet for a long time, the plumb line rate decreases to an average of 2-3 kg per week, which nutritionists consider optimal.
The diet is well tolerated, since the body receives many useful substances, which leads to an improvement in health: the intestines are cleansed and its work normalized, migraines, fatigue, insomnia, chronic fatigue, and the skin acquire a healthy look disappear.
A vegetable diet is beneficial for people with diabetes, cardiovascular and kidney disease.
Disadvantages and contraindications of a vegetable diet
The three-day version of the vegetable diet involves a complete rejection of animal products containing vital substances, so it is not recommended to practice it for a long time. With good tolerance, the diet can be extended to seven days.
A vegetable diet is contraindicated in diseases of the gastrointestinal tract, as well as in children, adolescents, weakened people, pregnant and lactating women.
What foods are allowed?
In the three-day version of the vegetable diet, the following are allowed:
- vegetables;
- fruits (unsweetened varieties and in small quantities);
- vegetable oil for salad dressing;
- green tea, coffee, rosehip broth.
With a long vegetable diet, dairy and fermented milk products are added to this list, which you can choose to your taste.
What foods are prohibited?
- Potatoes (with a long-term diet, young potatoes are allowed).
- Sweet fruits.
- Sugar and all foods containing it.
- Flour products.
- Groats.
- Meat, fish, seafood.
- Fatty sauces and condiments.
- Fast food, snacks, semi-finished products, canned food.
- Alcoholic drinks.
Salt is prohibited with the three-day diet. With prolonged use, it is also advisable to abandon it, but if it is difficult, you need to significantly reduce its amount.
Vegetable diet menu
Vegetable diet menu for three days:
Breakfast: fresh vegetable salad, green tea.
Lunch: stewed zucchini or cauliflower, black coffee or green tea.
Afternoon snack: fruit or a handful of berries.
Dinner: grated raw carrots, seasoned with olive oil, green tea.
Breakfast: salad from fresh vegetables, coffee.
Lunch: a portion of stewed eggplant with herbs, green tea.
Afternoon snack: 2 tomatoes.
Dinner: fresh vegetable salad, boiled beets, rosehip broth.
Breakfast: fresh vegetable salad, green tea.
Lunch: green beans, prepared in any way, black coffee or green tea.
Afternoon snack: a handful of any nuts.
Dinner: salad of leafy vegetables.
A sample menu for one day of a long vegetable diet:
Fresh vegetable salad with feta cheese, coffee.
Option 1: a glass of kefir or fermented baked milk.
Option 2: tomato and cucumber.
Useful Tips
Tip 1. So that the menu of a long-term vegetable diet is not monotonous, you can cook casseroles, mashed soups, vegetable mixes, cocktails with fermented milk products and herbs, stews in pots, grilled vegetarian skewers, etc. from vegetables. Variety of dishes reduces the risk of breakdown …
Tip 2. The cleansing properties of a vegetable diet will be more pronounced if you spend at least an hour a day walking in the fresh air.
| Diet characteristic | final grade |
| Duration: 3 to 30 days |
3.5 out of 5 Vegetable diet - a vegetarian diet (strictly vegetarian for three days and lacto-vegetarian for a long time). It is not recommended in winter and early spring, but in summer and early autumn it will bring great health benefits. |
| Recommended frequency: once a year | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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