Fruit and vegetable diet for many women is a real salvation. During the diet, you can remain full by consuming a small amount of calories.
Fruits and vegetables contribute to significantly faster weight loss due to the fact that they adjust the digestion.
In addition, fruits and vegetables consist of a large amount of fiber, which does not break down in the body as quickly as heat-treated food.
General principles of mono-diet
This diet includes in your diet any vegetables and fruits in almost any form. Products can be cooked or baked, provided that oil and spices are not used in cooking (the exception is salads that use a small amount of olive oil).
In the winter season, fruits can be consumed in dried form, within reasonable limits, as the calorie content in them is much higher.
Try to pay as much attention as possible to the purchase of various vegetables and available fruits. You should not get too carried away with potatoes, bananas and grapes, for the same reason.
Before starting the diet it is recommended to prepare the stomach - start gradually replacing the usual snacks with more useful and light foods. Also, it is recommended to clean the intestines in advance.
The main and indisputable advantages of a fruit and vegetable diet are:
• Excretion of accumulated toxins from the body without starvation;
• normalization of metabolism, which helps rapid weight loss and easy maintenance after the end of the diet;
• strengthening immunity due to the content of beneficial vitamins and trace elements in fruits and vegetables;
• improvement of hair and nails, cleaner skin and a fresh complexion;
• Improved sleep and general well-being.
Many people believe that due to a large calorie deficit, this diet contributes to a significant decline in performance. This is partly true, since fruits and vegetables do not have protein, sitting on this diet, you are unlikely to be able to exercise and exercise. However, this does not mean that you cannot live your ordinary life, go to work, meet friends and so on (unless you follow a diet for too long). Therefore, weight loss with this method can be called emergency and is not recommended for any lengthy use. In addition, it is not recommended to go on a diet sharply.
Sample menu of fruit and vegetable diet for a day in the summer
If you are going to follow a fruit and vegetable diet in the summer, it will be easier for you to find the right amount of food and prepare various dishes. This is also useful because you will be less tempted to return to the previous diet, as the daily menu will be varied and tasty.
Approximate menu for one day mono diet:
Option 1:
Breakfast: at the beginning of the day, a fruit salad dressed with two spoons of low-fat yogurt will do. As a supplement, it is preferable to choose green tea or coffee.
Second breakfast: some fresh cucumbers will be suitable for the second breakfast.
Lunch: in the summer, green vegetables such as cucumber and green bell pepper and some baked potatoes are suitable for lunch.
Lunch: select Bulgarian pepper as a snack.
Dinner: a good option would be a fresh vegetable salad with one ten grams of olive oil or fresh lemon juice.
Option 2:
Breakfast: fresh fruit smoothie, preferably banana in combination with any other fruit. As a drink, suitable unsweetened tea or juice, but not store, as they have a high sugar content.
Second breakfast: 40-50 grams of almonds or walnuts.
Lunch: vegetable salad, seasoned with half an average lemon juice.
Dinner: any boiled vegetables (except potatoes) and 100-150 grams of tofu.
Sample menu of fruit and vegetable diet for a day in the winter
In winter, in addition to the vegetables available in the store, it is permissible to use frozen products that do not lose their beneficial properties and do not alter their taste.
Option 1:
Breakfast: vegetable salad, with two to three teaspoons of olive oil. It is recommended to drink green tea.
The second breakfast: a small amount of grated carrots.
Lunch: a small amount of boiled rice without salt and boiled or stewed vegetables. As a drink, tomato or any other, vegetable juice is suitable.
Snack: a small amount of vegetables available to you in raw or baked form.
Dinner: pepper and stuffed eggplant stuffed with eggplant and tomatoes, or black unsweetened tea.
Option 2:
Breakfast: radish salad, black unsweetened tea.
The second breakfast: cabbage broth.
Lunch: several baked or boiled potatoes with vegetable salad, with five grams of olive oil.
Dinner: a stew of vegetables and a small amount of rice without salt, compote of dried fruits.
Sample menu of fruit and vegetable diet for the week
Monday:
Breakfast: one medium banana, nonfat yogurt and unsweetened tea or coffee.
Lunch: stew of vegetables without potatoes, oil and spices, unsweetened tea.
Snack: two - three medium apples.
Dinner: a broth of fresh or frozen vegetables, a glass of fermented baked milk.
Tuesday:
Breakfast: one yogurt with a small percentage of fat, black unsweetened tea or coffee.
Lunch: a salad of fresh vegetables with the addition of feta cheese seasoned with 10 grams of olive oil, dried fruit compote.
Snack: apple, honey baked in the oven, a glass of low-fat drinking yogurt.
Dinner: baked bell pepper stuffed with tomatoes and eggplant, fruit compote or black unsweetened tea.
Wednesday:
Breakfast: vegetable broth, a glass of fresh fruit compote without sugar.
Lunch: vegetable soup boiled in cabbage broth, one or two slices of rye bread, a cup of green unsweetened tea.
Lunch: salad with fresh cucumbers and tomatoes with the juice of half a small lemon.
Dinner: a small pumpkin baked in the oven, black unsweetened tea or jelly.
Thursday:
Breakfast: fresh cabbage salad with green apples, fresh berry compote without sugar.
Lunch: vegetable soup without potatoes, green unsweetened tea.
Snack: two medium grated carrots and a half tablespoon of olive oil.
Dinner: a few medium-baked potatoes, a salad of fresh red and green vegetables and a cup of low-fat kefir.
Friday:
Breakfast: cabbage soup, green unsweetened tea.
Lunch: vegetable soup with a small amount of salt, compote of fresh or dried fruit.
Snack: salad of grated boiled beets and prunes with twenty grams of olive oil.
Dinner: any salad of fresh or frozen vegetables with lemon juice, a glass of 1% kefir, or yogurt.
Saturday:
Breakfast: fruit salad with low-fat yogurt, a cup of savory coffee.
Lunch: pea porridge without salt, black unsweetened tea.
Snack: grated carrots with ten grams of olive oil.
Dinner: stewed zucchini and eggplant without oil and spices, a glass of kefir with 1% fat.
Sunday:
Breakfast: fresh radish and green salad with twenty grams of olive oil, unsweetened tea.
Lunch: baked potatoes with a salad of fresh or sauerkraut, a cup of green or black tea.
Snack: pumpkin, baked in the oven without oil and salt.
Dinner: stew of any vegetables at your discretion (except for potatoes), dried fruit compote or black tea without sugar.
In the presence of diseases associated with the stomach, weakness and a sharp deterioration in well-being, it is not recommended to follow a diet for longer than three to four days. If you intend to lose more weight, periodically arrange the days of your normal diet.
Important points in the observance of the fruit and vegetable diet
You will get the maximum benefit for the body from the consumption of raw foods, without heat treatment.
If such a need exists, it is preferable to boil the products without adding salt or to steam.
The great benefit is preserved in mashed soups and freshly squeezed juices, so it will be even easier for you to diversify the daily menu if you have a blender or a food processor at home.
While observing the fruit and vegetable diet, you can eat rye or grain bread, but if your initial weight is large enough, it is recommended to limit consumption to a minimum.
There should be at least five food receptions, one food intake should not exceed 200-300 grams, so before starting a diet it will be useful to get small, kitchen scales. As snacking, it is desirable to get along with low-fat kefir.
If you drink freshly squeezed juices, it is highly recommended to dilute them with water, since during this diet the stomach is weaker than usual. Fruits that do not require mandatory peeling, use together with the peel, it contains a large number of nutrients and trace elements. It is recommended to eat apple seeds daily - they contain the daily norm of iodine for the body.
As with a different diet, pay great attention to the sufficient consumption of clean drinking water - at least two liters per day (this does not take into account drunk tea, coffee and so on). This will help to lose weight more efficiently, remove accumulated toxins and toxins from the body and maintain good health throughout the day.
Pros and cons of fruit and vegetable diets
The main advantage of this diet is that it allows you to quickly get rid of extra pounds without exhausting yourself with hunger. If you wish, your daily menu will be no worse and even more diverse than the menu of people who adhere to normal food. Fiber, which is in the products, will allow you to feel full throughout the day, and a huge amount of vitamins and minerals after a couple of days will allow you to see changes for the better in your health and appearance.
The main disadvantage of the diet - the lack of protein. People whose work involves physical labor or those who regularly work out in the gym will have to take breaks in the diet, or even completely abandon it.
Exercises in the gym do not make any sense without the use of protein, since it is the most important building block of muscles, without it you will only lose weight without gaining muscle mass. It is also highly recommended not to do a similar diet to your lifestyle. It is suitable for starting in losing weight with a very large weight or as an emergency method, when you need to get rid of two or three extra pounds in a few days.
At the end of the diet, you need to smoothly switch to proper nutrition so that the lost kilograms do not return after a couple of days, and it will be much easier to do this after you have prepared physically and mentally for fruit and vegetable nutrition.
