Healthy vegetable diet. Vegetable diet to cleanse the body

15.10.2019

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 a more useful and effective diet You can't find anything other than vegetable. 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.

Pros and cons of a vegetable diet

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

Low amount of fat. This promotes weight loss, reducing the risk of cardiovascular disease and blood pressure.
Predominance of complex carbohydrates. Unlike fast carbohydrates contained in sugar, complex carbohydrates are slowly absorbed, providing the body with additional energy.
Lots of fibre. It removes toxins, activates intestinal function, enhances metabolism, and burns fat.
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 essence of the diet

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 and... to your vegetarian menu. Drink plenty of fluids daily: up to 2 liters of still water, freshly squeezed vegetable juices and herbal teas.

What can and cannot be eaten on a diet?

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, then forget about being slim.

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

Menu for the week (7 days)

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 pepper, stuffed with tomatoes and eggplants, a glass of low-fat yogurt.

For 10 days

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 oil.
Lunch – one medium cucumber.
Lunch – vegetable soup, 2 pieces 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.

What vegetables are suitable for the diet?

Don't overload on exotic vegetables; rather, eat foods grown in our own country. 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.

Vegetable diet options

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.

Protein-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.

Bread should be excluded from the diet confectionery, cereals and spices, potatoes, salt, sugar. 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.

Fruit and vegetable diet for 7 days

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 pattern, strengthen your nervous system, normalize 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 go to fruit and vegetable diet, excluding other products 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.

On vegetable salads

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.

Vegetable soup diet

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.

Vegetable recipes

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, which are suitable for diet, weight loss, healthy eating.

Carrot and beet salad

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:

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

Vegetable soup

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 pcs. carrots;
half a kilo of green beans;
2 bell peppers (green);
parsley, dill.

Preparation:

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

Dietary vegetable stew

For this dietary dish Any vegetables you can find in the supermarket will do. 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;
onions;
sweet pepper;
garlic;
green.

Preparation:

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

Vegetables are recommended foods for any type of weight loss. Why? The fact is that vegetables are perfectly absorbed by the body, contain few calories, but at the same time they are very satiating - filling the stomach with the presented products is much healthier, since the characteristic bloating does not occur. Therefore, there is a special vegetable diet for weight loss that allows you to lose up to 5 kg in a week. excess weight. At the same time, the feeling of hunger does not bother the person losing weight, which prevents numerous breakdowns and other troubles.

Moreover, the vegetable diet is easy to follow - cooking does not take much time, since it is recommended to eat vegetables fresh and only sometimes after heat treatment. Simplicity also lies in the lack of adherence to meal times - yes, it is advisable to do this, but if the person losing weight begins to worry about hunger, you can snack on any permitted vegetable right on the go. The diet food discussed below includes additional products in the menu, which gives room for imagination in the combination of what is permitted. A vegetable diet is often recommended by doctors for people with serious illnesses at the time of a critical situation - with the help of a diet you can not only get rid of excess weight, but also improve your health. All the arguments presented lead to the desire to study the basics and principles of a vegetable diet, which will be discussed in detail in the article.

As mentioned above, a vegetable diet is not only effective in losing weight, but is also recommended by doctors for the treatment of certain diseases.

The following factors are in favor of vegetables:

vegetables contain a large amount of vitamins, minerals, fiber and other useful microelements, which is why a vegetable diet will be harmless to the body;
the diet acts as an excellent prevention of vascular diseases, atherosclerosis, and oncological manifestations;
low-calorie diet - 1 kg of cucumbers contains only 150 kcal, and 1 kg of tomatoes - 190 kcal;
Vegetables contain little protein, fat and carbohydrates, but due to the amount consumed the body will receive its daily norm- These are the most balanced foods.

It is almost impossible to eat more than 1200 kcal per day on a vegetable diet, so there is no need to strictly monitor the weight of portions and the calorie content of dishes. You can stick to a weight loss diet for more than a month, provided it is effective and you don’t feel unwell.

Advantages and disadvantages of losing weight on a vegetable diet

A vegetable diet, like any other, has its advantages and disadvantages. The positive points include:

low calorie vegetables will lead to quick results;
When preparing dishes, it is practically forbidden to use salt and spices - this helps remove excess fluid from the body;
Vegetables contain a lot of fiber, which helps with intestinal function;
vegetables contain complex carbohydrates, and they do not lead to an increase in blood sugar levels - patients with diabetes can also adhere to the diet (only after consultation with a specialist);
a large list of permitted vegetables leads to a varied diet.

But we should not forget about the disadvantages of a vegetable diet for weight loss, which include the following factors:

excessive consumption of fiber, on the contrary, can provoke intestinal upset;
a small amount of protein can lead to protein deficiency, so the diet periodically includes meat or fish, stewed or steamed;
foods allowed for weight loss are quickly digested in the stomach, so hunger sets in very quickly after eating;
A vegetable diet should be resorted to only in the summer, since in winter the lack of protein food can lead to serious consequences for the body.

Be that as it may, reviews about losing weight on a vegetable diet are only positive. People note the characteristic lightness, increased efficiency and other positive aspects - even the feeling of hunger does not seem such a terrible torment.

The essence of vegetable nutrition for weight loss

A vegetable diet means eating not only vegetables alone, but also additional permitted products, based on which you can create your own dishes or use ready-made recipes.

The essence of the diet is presented in the following principles:

During the day, be sure to eat no more than 1.5 kg of any permitted vegetables (starchy varieties are introduced into the diet in reduced quantities);
during the day it is allowed to eat crackers prepared independently from rye or black bread;
fermented milk products without sugar and other additives, with low fat content are allowed;
cereals seasoned with fermented milk products with low fat content are allowed;
seasonings and additives in the form of ginger, basil, horseradish, cinnamon, parsley are allowed;
You can drink freshly squeezed juices from citrus fruits, cook compotes from berries, but without adding sugar.

The diet is not so strict, but it is mandatory to eat a salad of fresh vegetables, seasoned with a fermented milk product or vegetable oil, for breakfast, lunch and dinner. During the day you should drink at least 1.5 liters of clean water, and if available large quantity excess weight - at least 2 liters. Mostly the menu should include dishes from raw vegetables in salads - stewed, boiled and baked are only used as an addition.

Weekly menu for weight loss

It’s easy to last a week on allowed foods – this is a quick and effective diet based on vegetables, with which you can lose weight up to 6-7 kg.

An example menu is presented in the table.

Meal time	Allowed diet for weight loss
Breakfast	Breakfast should be hearty, so you are allowed to eat a serving of vegetable salad, 100 g of low-fat yogurt, and a cup of green tea.
Lunch	A glass of low-fat kefir or natural yogurt.
Dinner	A portion of okroshka with kefir, a portion of pureed vegetable soup, grated raw carrots or beets (can be seasoned with vegetable oil).
Dinner	Peppers stuffed with vegetable mixture - the mixture is selected and prepared as desired, a glass of low-fat yogurt, vegetable salad.

A vegetable diet for a week allows you to change the menu for the next week and beyond - in the absence of unpleasant symptoms, the menu presented in the table can be followed for a long time.

Menu for 10 days for weight loss

If there is a desire and need to lose more weight, it is recommended to use a different menu designed for longer-term weight loss.

Here you can adhere to a roughly compiled menu, which is given in the table.

Meal time	Recommended menu for weight loss
Breakfast	Oatmeal with low-fat milk, grated carrots or beets, seasoned with vegetable oil. A cup of coffee without sugar and milk
Lunch	Cucumber or a small portion of any green vegetable
Dinner	A serving of vegetable soup, a slice of rye bread, 2 boiled potatoes (can be replaced with a full serving of vegetable stew)
Afternoon snack	Sweet bell pepper – but no more than 2 pieces
Dinner	Any fresh vegetables in the form of salad or stew

In 10 days you can lose up to 10 kg of excess weight. If you follow a similar diet for a month, you can lose up to 20 kg of excess weight, depending on your initial weight.

Simple recipes

On a diet, you can use several simple recipes that do not take much time to prepare. There are several options for preparing permitted and recommended dishes that you can please your family with.

Lazy cabbage rolls

Lazy cabbage rolls imply the absence of that labor-intensive shaping work. To prepare, follow these steps:

Prepare cabbage leaves - cut them into squares with sides of 7-8 cm.
Prepare the “stuffing” - here you can mix tomatoes, bell peppers, carrots, add some herbs and other products as desired. Add one to the resulting mixture raw egg, mix thoroughly.
Start cooking by placing a roasting pan on the fire and pouring a little vegetable oil into it. Add pre-chopped carrots and tomatoes - do the usual overcooking.
Now lay out the cabbage leaves - lightly salt and pepper, you can add the permitted spices.
After stewing the cabbage for 10-15 minutes under the lid, place the previously prepared vegetable mixture formed into “meatballs” on the sheets. Simmer for another 15 minutes with the lid on.

Serve the dish sprinkled with herbs. Similar lazy cabbage rolls can be consumed not only by dieters and people losing weight - it is an excellent replacement for the usual stew.

Vegetable soup

The diet in question cannot do without eating soup, so it should be prepared almost every day using the following recipe:

Pour a small amount of oil into the pan and add pre-grated carrots and diced tomatoes.
After overcooking, add all the ingredients you use to the soup - some potatoes, white cabbage, broccoli or cauliflower (they can be combined), bell pepper and others.
Cook for another 15 minutes.

Serve diet soup with chopped herbs and a little sour cream. This weight loss soup is recommended to be consumed with approved rye bread or crackers. A vegetable diet is welcomed by nutritionists and is often recommended for weight loss for people who are overweight. Nutrition is based on frequent consumption of food, which will make it easier for them to stick to it, preventing the temptation to indulge in starchy and sweet foods. In between meals, you can eat some raw vegetables so as not to suffer from hunger. If someone who is losing weight previously consumed more than 3,500 kcal per day, they should reduce their daily caloric intake on the diet to 2,000 kcal at the initial stage. Calorie content is gradually reduced.

Problems of excess weight, both in women and men, have reached widespread proportions. All the methods and methods that exist in the world for getting rid of excess weight are aimed only at making money, but not at all for help, much less for solving existing problems. If you want to lose weight, then you need to do it yourself using the existing weight loss method minus 10 kg per week using a vegetable diet. We will find out further what this vegetable diet process is, what its features are and whether it is really effective in the fight against excess weight.

Menu for the week

Vegetable diet is really in an efficient way losing weight, since eating healthy food in itself helps to achieve such a positive result.

We will consider the features of the diet in the next section, but for now we will find out what the menu for the week is.

1 day: The vegetable diet is quite simple, so for breakfast you are allowed to eat one chicken egg, a vegetable salad, but without mayonnaise, and tea. For lunch, you can satiate your stomach with vegetable soup and salad various types vegetables, both fresh and boiled. During dinner, it is best to eat cauliflower in batter with tea without sugar.

Day 2: For breakfast, prepare a vegetable salad, and during lunch, eat stewed cabbage with kefir. Moreover, kefir must be consumed low-fat, which is an excellent means for cleansing the body. For dinner, you should prepare a salad with the following ingredients: asparagus, broccoli, olive oil and lemon juice.

Let’s not forget that during the diet it will be useful to make yourself snacks and afternoon snacks. During these sittings, it is recommended to eat vegetables, fruits or yoghurt.

Day 3: In the morning, prepare a salad again from vegetables, for example, tomatoes and herbs. For lunch, you can make such a popular salad as vinaigrette. The salad should be eaten without bread and finished with tea. For dinner, prepare a vegetable stew that will be healthy and nutritious.

Day 4: In the morning, eat a salad of grated carrots with the addition of yogurt. Yogurt must be low-fat. For lunch you are allowed to prepare yourself boiled potatoes with herbs, as well as a salad of fresh vegetables. Diversify dinner with jam and tea or fresh vegetables.

Day 5: For breakfast you can eat fresh vegetables, such as tomatoes, cucumbers or carrots. For lunch, prepare vegetable soup and a salad of fresh herbs. For dinner, make a vegetable salad, which you need to season with olive oil.

On the sixth and seventh days, you can diversify your daily diet through a vegetable diet with the same favorite vegetables. You can learn recipes for preparing salads from this material, but you need to decide which dish and when is best to prepare it yourself. In any case, if you stick to the above menu, you can lose 8-10 kg in a week. It is important, after finishing the vegetable diet, not to rush to return to your usual diet, or rather to review and adjust it.

Basic rules

Any diet implies malnutrition, and even a feeling of hunger. Feelings of hunger or malnutrition entail stress for the body, which even women of strong character are unable to cope with. Therefore, if you decide to lose weight with a vegetable diet minus 7 kg in a week, then you need to do this after being 100% sure that you can handle such a test.

What are the features of a vegetable diet and its basic conditions, we will consider further.

Preparation . This method of losing weight should not only be taken seriously, but also prepared psychologically. After all, formally, a vegetable diet does not represent anything like that, but from the first day you can feel the stress and discomfort of such a technique. But it is discomfort in the form of a feeling of hunger that is the main point that contributes to weight loss. To be positive about this technique, you need to imagine what you will get at the end of the procedure. This is the main incentive for preparing for a vegetable diet.
Drinking. The daily diet must include fluid intake. The amount of liquid per day should not be less than 1.5 liters, which actually has a positive effect on the metabolic process.
It is prohibited to consume foods that are not included in the menu during the diet.. After completing the vegetable diet, it is important to exclude from the diet such harmful foods as salt, sugar, seasonings, flour, and alcoholic beverages. This is the only way to get a positive result and reduce the risk of getting better again in the future.
Strict adherence to the regime. Throughout the week, it is necessary to control the timing of meals and the number of sittings. Only such a strict attitude towards the process contributes to a positive reaction to the process of losing weight.
If you add sports to your diet, you can end up with double results. Therefore, how much you can lose in a week on a vegetable diet all depends on the person himself and his attitude towards the process of losing weight. Only confidence and desire will help you not just lose weight, but become even slimmer and more beautiful.

Therefore, you should not simply try different methods and techniques for losing weight; you need to choose the one that you like and with it you can achieve positive results.

Vegetable diet options

Let's also consider equally popular options for diets based on vegetables, which allow you to get rid of excess weight quickly and effectively.

Protein-vegetable diet

A simple version of the vegetable diet, in which you need to alternate the consumption of vegetables and protein foods. An approximate menu for a week with a protein-vegetable diet is as follows:

The diet begins with a vegetable diet. In the morning you can eat salad with bread. For lunch, make vegetable soup or stew vegetables, and again make a fresh salad for dinner.
On the second and third days, you should include in your diet the consumption of foods such as butter and bread during breakfast. For lunch, prepare chicken broth, as well as beans or champignons. For dinner, cook boiled chicken breast, bake fish or enjoy 2 boiled eggs.
On the fourth and fifth days, the diet should be varied with vegetables and fruits. In the morning you need to eat cottage cheese with fruits or dried fruits. At lunch, the diet is characterized by the consumption of vegetable soup, and in the evening cottage cheese again, only with vegetables. Snacks are complemented by eating any fruit.

Fruit and vegetable diet

Vegetables and fruits are a complex source of vitamins, minerals and trace elements, which our body actually lacks. But during a fruit and vegetable diet, you can only eat certain vegetables and fruits, for example, it is forbidden to eat grapes and potatoes.

The features of this type of diet are based on the following recommendations and properties:

Fruit and vegetable products should be consumed mainly with the skin, as it contains a lot of useful substances.
Portions for consumption of fruit and vegetable products should not exceed the norm of 300 grams.
The norm of water per day is two liters, but it is important to drink it throughout the day, and not drink it in an hour.
No time restrictions. That is, a person can eat even at 21.00 and then go to bed.

The fruit and vegetable diet menu consists of eating nuts, dried fruits, salads, various fruits, etc. It is best to resort to this method losing weight in the summer, when the diet can be varied as your heart desires.

Vegetable diet for 10 days

This type of diet differs from the seven-day duration. In essence, this is the same thing, only the result that is obtained after 10 days exceeds seven days, but only if the correct approach to losing weight.

The ten-day version of the vegetable diet is divided into two types:

strict;
gentle.

The strict version is characterized by the following menu picture:

For breakfast you should eat oatmeal with skim milk and carrot salad.
During a snack, enjoy one cucumber.
For lunch, prepare a salad of fresh vegetables with boiled potatoes and vegetable oil.
During the afternoon snack you are allowed to eat bell pepper.
Enjoy some fresh vegetables in the evening.

To a gentle version of the diet, you can add bread, coffee, and liver to your diet.

In 10 days of a vegetable diet, you can lose up to 10 kg if you follow all the recommendations.

Vegetable recipes

Let's look at the recipes for some dishes with which every woman can diversify her diet.

Vegetable diet: reviews and results

The popularity of diets is simply inexhaustible; every woman strives and tries to lose weight using her own gentle methods, while obtaining the most positive result. What can you get from a vegetable diet for a week? Let's find out from the reviews of our readers.

Valentina, 29 years old:“When I learned about the vegetable diet, I immediately realized that this was something that would really help me lose weight. I immediately learned all the subtleties and pitfalls. There are stones, but not many. The biggest one is dealing with the relentless urge to eat throughout your weight loss journey. To be honest, I tried it on myself and realized that it’s not so scary. Girls, everything is real, you just need to want it. Besides, when I felt hungry, I simply took an apple or carrot and chewed it. This was enough to quench my thirst for some time. In a week I managed to lose 7 kg, which I am very happy about.”

Natalya, 35 years old:“A friend lost 10 kg in 10 days, and then told me about it. I didn’t believe it right away, but that same day she visited me, and I didn’t recognize her. After the survey, I found out that she succeeded in this thanks to the method of losing weight using a vegetable diet, which is designed for 7-10 days. Without thinking twice, I also decided to make my dream come true. What can I say? In 7 days I lost 6 kg, but decided not to stop and continued the method for up to 10 days. On the 11th day I stepped on the scale and was surprised that in three days I lost another 2.5 kg. The result is stunning and now I feel younger than years by 5."

Carolina, 25 years old: “I am very grateful to my sister, who gave me the opportunity to lose 8 kg with the help of a vegetable diet. I weighed 85 kg, but within a week my weight dropped to 75.5 kg, which gave me a lot of positive emotions. Now I’m taking a 30-day break and thinking about repeating the method and losing another 5-8 kg. But even at this stage, I’m glad that everything worked out for me and I can happily tell you that the vegetable diet really works and helps you find happiness.”

A vegetable diet is one of the most enjoyable and effective diets. Try to find a person who doesn’t like a salad made from juicy and fresh vegetables. For people who want to lose extra pounds, a vegetable diet will be the best option for weight loss.

In this case, there is no need to resort to radical measures, such as, for example, a hunger strike. The vegetable nutrition system not only helps to lose excess fats, but also saturates the human body with useful elements and a number of vitamins.

The effectiveness of a vegetable diet

The duration of the vegetable diet ranges from several days to one month. It is not recommended to use this diet for more than a month. During this period of time, a vegetable diet helps to lose an average of two to eight kilograms.

It all depends on the specific organism and the duration of the diet. This weight loss technique is recommended for individuals who suffer from obesity and have problems with the heart and vascular system. The whole secret lies in the excellent properties of vegetables - they are full of vitamins and very low in calories.

It would be more advisable to carry out a vegetable diet in the summer or early autumn. It is during these periods that vegetables have the lowest cost and contain the least amount of chemical elements from fertilizers for speedy ripening and growth.

Vegetable diet menu for 7 days

The main rule of the raw vegetable diet is to eat at least one and a half kilograms of fresh vegetables every day. Here is one of the vegetable menu options for the week.

Monday

Breakfast: boiled chicken egg with green herbs, vegetable salad, tea (black or green, to taste) without sugar.
Lunch: first course - vegetable soup with diet bread. For the second course, prepare yourself a vegetable salad of cucumbers, tomatoes, onions and herbs.
Afternoon snack: sweet peppers, you can wash it down with low-fat yogurt (it will be better if you prepare the yogurt yourself from natural ingredients using a blender).
Dinner: cauliflower in batter.

Breakfast: vegetable salad, tea without sugar.
Dinner: stewed cabbage, a glass of low-fat kefir.
Afternoon snack: For an afternoon snack, prepare yourself a delicious dessert - bake a pumpkin in the oven with honey or sugar. A very tasty dish.
Dinner: salad with the following ingredients: asparagus, broccoli, lemon juice, olive oil.

Breakfast: tomato salad with herbs, tea or coffee without sugar.
Lunch: boil vegetables and make yourself a vinaigrette, drink green tea no sugar.
Afternoon snack: bake parsnips cut into pieces with chopped carrots and onions, wash down with silder juice.
Dinner: vegetable stew of zucchini and eggplant, tea.

Breakfast: grated carrots, low-fat yogurt. Some time after breakfast you can eat another cucumber.
Lunch: vegetable salad, a couple of boiled potatoes with herbs, tea without sugar.
Afternoon snack: Bell pepper, green tea without sugar.
Dinner: tea with jam or fresh vegetables.

Breakfast: fresh vegetables (cucumber, tomato, carrot), tea or coffee without sugar.
Lunch: vegetable soup with diet bread, salad of chopped vegetables.
Afternoon snack: a glass of low-fat kefir.
Dinner: salad of chopped fresh vegetables, dressed with olive oil, tea.

You can create your own menu for Saturday and Sunday from the above days that you liked best. Give preference to fresh vegetables, without heat treatment, as they better retain their original beneficial qualities.

Do not forget to maintain the water balance of your body, drink at least two liters of clean water per day, in addition to fermented milk products. Water helps remove toxins from the body.

What vegetables are suitable for the diet?

Vegetables that are well suited for a vegetable diet include: carrots, zucchini, lettuce, celery, potatoes, cucumber, tomato, beans, pumpkin, bell peppers, cabbage, broccoli, cauliflower and others. It is advisable to use vegetables that grow in your region or country.

This is due to better perception of them by your body. Such fruits are better absorbed and easier to digest. In addition, the likelihood of containing pesticides and other nitrates is reduced to almost zero.

You should not buy foreign vegetables that look like they have been painted. They are often subject to harsh chemical treatment for long-term transportation and preservation of their presentation for a long time.

Frozen vegetables: benefits or harms

Are frozen vegetables that we can find on supermarket shelves harmful? Definitely not. The only question is, why buy frozen vegetables when fresh ones are available in stores? In summer and autumn this is not at all relevant, or in winter.

Of course, in winter you have to purchase frozen products, but you should not be afraid of this. Have you ever found spoiled produce in a package of frozen vegetables? The answer will be more likely “no” than “yes”.

The fact is that for the production of frozen products only products are used top quality and the highest degree of freshness. Therefore, draw your own conclusions whether such products can harm your health.

Which vegetable is the healthiest?

It is simply unrealistic to single out the best and healthiest among all the many vegetables. There is no universal vegetable. They all complement each other perfectly. Each individual vegetable contains certain vitamins and nutrients.

There are, of course, less useful and more useful among them. The only thing that can be done is to select a certain number of vegetables for some specific purposes (weight loss, treatment for a disease, during pregnancy, etc.).

Vegetables for weight loss

For weight loss, green leafy vegetables such as cabbage, dill, spinach, parsley, and basil are best suited. They contain no fat and are the lowest in calories. They contain a large amount of fiber, violeic acid and vitamin C.

These vegetables are rich in potassium, magnesium, phytochemicals and beta-carotene. They are recommended for consumption by people with diabetes, because green leafy vegetables have a low glycemic index. These vegetables are best consumed raw, simply after rinsing them in running water.

What vegetables are good for pregnancy?

Expectant mothers are advised to include plenty of vegetables in their diet. You need to eat 1-2 kilograms of fresh vegetables per day. Here is a list of vegetables that you need to add to your daily diet: beets, asparagus, bell peppers, broccoli, peas, green vegetables (cabbage, lettuce, spinach, chard), tomatoes, cucumbers, pumpkin and others.

It is worth paying attention to the country of origin of the vegetables you purchase. Preference should be given to your closest neighbors, or better yet, to yours. This way you can provide yourself with fresh food, without chemicals.

What vegetables are good for the liver?

For people suffering from liver diseases, especially useful vegetables are: pumpkin (in any of its types), pumpkin seeds, beets, carrots, broccoli, garlic and onions. Regular consumption of such vegetables is extremely beneficial for your liver.

In addition to supporting the liver, you can cleanse it with the help of vegetables. This is possible due to the presence of substances in vegetables with cleansing properties (antioxidants, folic acid, amino acids, urea).

Such vegetables are garlic, asparagus, onion, broccoli and tomato. Garlic and asparagus contain glutathione, which helps flush toxins from the liver. And the tomato will provide the liver with lipopene.

Calorie content of vegetables

By their composition, vegetables are carbohydrate-containing products with low amounts of fat. In addition, they are quite low in calories. On average, vegetables contain from 20 to 40 calories per 100 grams, but there are also more high-calorie ones: peas - 300 kcal, soybeans - 395 kcal, white beans - 309 kcal, lentils - 310 kcal, potatoes - 83 kcal.

Therefore, to lose weight you need to choose vegetables with fewer calories per unit weight. To do this, you can use tables of caloric content of vegetables.

Vegetable diet recipes

In order to cleanse your body and lose weight with a vegetable diet, you must stop eating salt, sugar and spices. You can eat vegetables in any form: boiled, raw, stewed, steamed. And of course, you can use ready-made recipes.

6.1. Vegetable salads for weight loss recipes

The ingredients of salads for weight loss are only vegetables and herbs.

Carrot and beet salad.

To prepare the salad you will need: carrots, beets, one stalk of celery and a bunch of greens; For salad dressing you will need: olive oil, lemon juice, apple cider vinegar, ground ginger.

Preparation: first you need to peel the vegetables, then grate them. Celery can be cut into slices, and the greens can be finely chopped. Mix the resulting ingredients, season with oil, vinegar and lemon juice. Then mix thoroughly again.

Cabbage salad.

To prepare the salad you need: green cabbage (Peking cabbage can be used), several tomatoes, cucumber, onion stalk, parsley and dill. You can season the salad with vegetable oil. Preparation: cut the cabbage into slices, then mash it with your hands, so it will be softer. Chop tomatoes, cucumber and onion. Chop the greens. Mix everything and season with oil and lemon juice.

Delicious vegetable soup recipe

You can also make fat-burning soup. The recipe is quite simple. We need: a couple of large onions, a few tomatoes, a small head of cabbage, a couple of green peppers, celery. Preparation: Chop the vegetables and immerse them in a pan of cold water.

When the broth boils, reduce the heat and add pepper to taste. Boil until cooked until the vegetables are soft. Eat it without bread. Bon appetit.

Dietary vegetable stew recipe

Vegetable stew is a very satisfying and low-calorie dish. It's a pleasure to lose weight with him. To prepare it you will need: zucchini – 300 grams, cauliflower – 300 grams, sweet peppers – 300 grams, tomatoes – 300 grams, onions – 2 pieces, carrots – 200 grams, green onions– 50 grams, dill and parsley, cabbage – 1 piece, seasonings.

Preparation: Wash all vegetables and herbs. Zucchini should be cut into small cubes, cauliflower should be divided into individual inflorescences, bell peppers should be pitted and cut into cubes. Grate the carrots, cut the onion into rings, and finely chop the cabbage. Finely chop the greens.

Prepare a deep bowl, place chopped vegetables in it, pour in some water. Place on the fire, add salt to taste and stir until the end of cooking.

This recipe does not contain an ounce of fat, so it will be a good companion for weight loss. If you wish, you can supplement its menu with your own ingredients, it could be potatoes, eggplant or beets. This stew is very nutritious and will not affect your figure. Be healthy and bon appetit.

The benefits of a vegetable diet

The benefits of a vegetable diet are simply undeniable. This weight loss system differs from others in a large number of advantages, namely:

healthy weight loss in a fairly short period of time;
saturating your body with a number of useful substances and vitamins;
general strengthening of health and immunity;
restoration of the healthy state of the skin of the body, hair, nails;
removal of harmful toxins and other formations from the body, which affects the process of obesity;
muscle tone of the body improves;
reduces the possibility of stress, eliminates the consequences of stress that has already occurred;
eliminates human chronic fatigue syndrome.

In many sources you can find a lot of positive reviews of people who are satisfied with this diet. This is not only a diet, but also a means of cleansing, restoring and strengthening your body.

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 diet. 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 does not have 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:

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

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.

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.

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.

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.

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.

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.

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:

Peel, cut or grate the vegetables.
Finely chop the greens.
Roughly chop the garlic.
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 pcs. carrots;
half a kilo of green beans;
2 bell peppers (green);
parsley, dill.

Preparation:

Clean the products and cut them as desired.
Place in a saucepan, add water, bring to a boil.
Cook over low heat for 15 minutes.
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;
onions;
sweet pepper;
garlic;
green.

Preparation:

Cut the products as desired.
Pour some water into the pan and add vegetables.
Simmer until the vegetables release juice and there is no water left in the pan (30-40 minutes).
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 healthy image life 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 most healthy 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 vegetables in 7 days, but sudden weight loss It 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 regular products that you can get.

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 huge amount 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;
low-fat cottage cheese;
skim milk;
0% fat yogurt;
oatmeal;
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 maximum quantity vegetables 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 sample menu vegetable diet for weight loss for a week:

Day two:

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

Cut the chicken fillet into pieces and place in boiling salted water.
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.
Peel the potatoes, cut them into cubes, and add to the frying pan with the vegetables. Salt and add your favorite seasonings. Simmer for 5-10 minutes and add to the pan with the chicken fillet.
Whisk the flour and milk until smooth. Add it to the soup and cook, stirring for another 10 minutes.
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

Chop the lettuce leaves a little and place them on a plate.
Cut the cucumber into thin slices, cut the tomato into cloves resembling garlic.
Cut the Yalta onion into thin half rings.
Cut Feta cheese into cubes.
Layer all the ingredients, add oregano, pour olive oil. Diet salad 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

Grate all the vegetables on a fine grater.
Add flour and spices. Make minced meat.
Form small balls and fry them in a frying pan in enough oil for 2 minutes on each side.
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

Cut the zucchini and onion into small cubes. Fry in a frying pan with a little sunflower oil.
Grate the carrots on a coarse grater, add to the vegetables, and simmer.
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.
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

Cut the zucchini, eggplant and tomatoes into thin slices. Place the vegetables in a rimmed ovenproof dish while standing, alternating between zucchini, tomato and eggplant. Vegetables should fit tightly in the pan.
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 Provençal herbs. After this, add crushed garlic, salt and pepper if desired, and olive oil to the sauce. Mix everything.
Pour the resulting sauce over the vegetables. Cover the pan with a lid or cover tightly with baking foil.
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, provides a lot simple recipes 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 a downloadable archive, 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 sea and really wanted to lose at least 5 kilograms. I don’t like it very much strict diets, from which the body experiences great 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 shape 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 vegetable soups for myself 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 love it very much stewed vegetables, as well as 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 followed and all recommendations are followed, 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 a vegetable diet over many other food systems is accessibility. All year round There are products of plant origin on store shelves, and their cost is relatively low. In addition to being cheap, a vegetable diet has many other advantages:

Low fat content. Thanks to this, not only body weight is reduced, but also the risk of cardiovascular diseases, and blood pressure is stabilized.
High content of dietary fiber. Fiber removes toxins from the body, helps the intestines work properly, enhances its motility, and promotes rapid saturation.
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 satisfying 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 bear less benefit 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. The dressings used are corn, olive, sunflower oil, 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 satiety, while having low calorie content. 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, walking on fresh air, swimming, light jogging, cycling. 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:

Consumption of all those foods that were allowed during the diet. It is not recommended to change your diet suddenly.
Introduction of previously prohibited foods one at a time every 2 days in small portions.
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.
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.
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 ( B1, B6, TO, R, ascorbic acid, folic acid, routine) and micro/macroelements (sodium, potassium, phosphorus, iodine, copper, cobalt, calcium, manganese, molybdenum, sulfur). So, 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 take into account 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
Onion	41
Green peas	74
Bell 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.

Can be used for weight loss various options vegetable diet, both strictly vegetable and its 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. You can eat them 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 foods 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 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. It is allowed to include chicken eggs, vegetable oils, low-fat cottage cheese and fermented milk products in the diet. Used for drinking mineral water still, rosehip decoction, herbal/green teas.

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, 80.07.624 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 onion 1,40,010,441 carrots 1,30,16,932 cucumbers 0,80,12,815 olives 0,810,76,3115 salad pepper1 ,30,05,327radish1, 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 products

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), fats of animal origin, 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/ryazhenka 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 products

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, chopped 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.