Diet of vegetables and dairy products. Modern milk-vegetable diet for effective weight loss

Diet fish and vegetables 28 days. For 7 days

The average duration of fish diet is 7 days. As a rule, during this time, provided you strictly follow all the principles of the diet, you can get rid of 4-5 kilograms of unnecessary weight.

An important recommendation that must be followed when following this version of the fish diet is to drink 250 ml of clean warm water before each meal. Such measures will help activate metabolic processes in the body and create a deceptive feeling of satiety, which, in turn, will allow you to eat even in small portions, and digest food many times faster.

The approximate power supply diagram is presented as follows.

The first day:

• Sandwich with caviar, green tea;
• Vegetable soup, baked fish, a piece of rye bread, compote;
• Boiled shrimp, sliced ​​vegetables, Borjomi.

Second day:

• A piece of any dietary steamed fish, lettuce, unsweetened coffee;
• Fish soup, 2 boiled eggs, stewed cabbage, jelly;
• Vegetable salad, grilled fish, green tea.

Day three:

• Boiled cod, cucumber and cabbage salad, a slice of bran bread, unsweetened coffee;
• Vegetable soup, baked fish, greens, mineral water;
• Rice with squid, compote.

Day four:

• Toast with caviar, boiled eggs, green tea;
• Rassolnik, baked fish, compote;
• Baked potatoes, lettuce, grilled fish, mineral water.

Day five:

• A few slices of boiled pollock, fresh cucumber, coffee without sugar;
• Stewed cabbage, a piece of rye bread, dried fruit compote;
• Mussels (200 g), vegetable salad with herbs, Borjomi.

Day six:

• A piece of boiled lean fish, lettuce, green tea;
• Vegetable soup, boiled eggs, mineral water;
• Potato casserole with fish, compote.

Day seven:

• A few toasts with caviar, unsweetened coffee;
• Fish soup, stewed cabbage, bran bread, mineral water;
• Rice, boiled shrimp, green tea.

Protasovskaya diet. Recipes for approved dishes of the second stage

We bring to your attention a detailed description of “Protasovsky” delicacies.

Pizza "Diet"

Ingredients:

• egg – 1 piece;
• cottage cheese 5% – 100 g;
• bell pepper – 1 piece;
• tomato – 1 piece;
• garlic – 1 clove;
• yogurt – 100 ml;
• mustard;
• soda;
• salt.

Cooking principle:

1. Beat the egg, add salt and soda.
2. Mash the cottage cheese with 50 milliliters of yogurt, add the egg mixture.
3. Pour the “protein” dough onto a baking sheet and bake in the oven at 180 degrees until cooked.
4. Cool the prepared base.
5. Half a tomato, cut bell pepper into rings.
6. Prepare the sauce: pass the garlic through a garlic press, mix with mustard, salt, and 50 milliliters of yogurt. Make tomato puree from the second half of the tomato. Add to sauce. Grease the crust with the resulting dressing, place chopped vegetables on top, sprinkle with cottage cheese, and put the pizza in the microwave for 5 minutes.
7. When serving, decorate with herbs.

Chicken in kefir

Ingredients:

• kefir – 200 ml;
• chicken breast – 300 g;
• garlic – 1 clove;
• spices (basil, chili pepper, cloves, cumin, rosemary);
• salt.

Cooking technology:

1. Wash, cut the chicken fillet into 3 parts, beat.
2. Place the meat in a container, season with salt and spices, pour in kefir so that the liquid completely covers the bird, marinate for 2 hours.
3. Preheat the oven to 200 degrees.
4. Place the fillet in a heat-resistant dish, add 50 milliliters of marinade, cook for 50 minutes.

Fish soufflé

Ingredients:

• pollock fillet – 300 g;
• egg – 1 piece;
• milk – 50 ml;
• salt;
• lemon juice – 5 ml;
• spices (dried onions, ground coriander, thyme, hot pepper).

Cooking sequence:

1. Cut the fish into small pieces (2 cm x 2 cm), place in a mold.
2. Beat egg, salt, spices, milk. Pour the resulting mixture over the fish.
3. Preheat the oven and place the soufflé in the oven for 25 minutes. Bake at 180 degrees.
4. When serving, garnish the dish with lettuce leaves and cherry tomatoes.

Seafood salad

Ingredients:

• peeled shrimp – 200 g;
• bell red pepper – 1 piece;
• low-fat yogurt without additives – 100 ml;
• tomato – 1 piece;
• lettuce leaves – 1 piece;
• hard cheese – 30 g;
• lemon juice – 5 ml;
• salt.

Sequence of work:

1. Boil the shrimp and leave to cool.
2. Chop vegetables, cheese, herbs.
3. Mix the ingredients, add salt, spices, yogurt, lemon juice.

Chopped chicken cutlets

Ingredients:

• egg – 1 piece;
• chicken breast – 300 g;
• garlic – 2 cloves;
• onion – 0.5 pcs;
• salt;
• spices.

Cooking technology:

1. Prepare the minced meat: place all ingredients in a blender bowl and grind.
2. Form cutlets from the resulting meat mixture.
3. Place in a steamer and bake for 20 minutes.

Baked fish with vegetables

Ingredients

• blue whiting fillet – 300 g;
• kefir – 150 ml;
• mustard;
• arugula;
• cauliflower;
• ginger;
• salt;

Cooking principle:

1. Peel the ginger and grind in a blender.
2. Wash the greens and cauliflower, and divide the latter, in turn, into inflorescences.
3. Prepare the marinade. Mix salt, mustard, chopped ginger.
4. Rub the fish fillet with marinade, place in a container, add arugula, cauliflower, and pour kefir over everything.
5. Place in the oven for 20 minutes, cook at 200 degrees.

The low-calorie dishes described above will help diversify the menu of those losing weight and minimize the likelihood of breakdowns.

What is plant milk like?

The key difference between a plant-based drink and a regular one is the composition. The milk familiar to most, which is on the shelf in any store, is of animal origin. It is usually obtained from cows. Although you can find goat and even camel.

Photo: istockphoto.com

While alternative milk, as the name suggests, is made entirely from plant-based ingredients. Depending on which component is taken as a basis, you can get different types of drink. Here is the approximate calorie content of some of them per 100 ml:

• almond – 17 kcal;
• oatmeal – 30 kcal;
• soy – 54 kcal;
• banana – 42 kcal;
• coconut – 230 kcal;
• rice – 47 kcal;
• buckwheat – 42 kcal.

For comparison: the energy value of 100 ml of whole milk is not much more – about 42 kcal. Some plant-based alternatives even surpass regular milk in energy value. But it's not only that.

Dairy diet. General rules

As the name implies, a dairy-vegetable diet is based on the inclusion of dairy products and plant-based vegetables and fruits in the diet. At the same time, the choice of dairy and plant products is quite wide, which determines certain diet options. For dairy products, you can use low-fat cow's milk, cottage cheese, natural yogurt, kefir, fermented baked milk. The best option for vegetables is non-starchy vegetables - cucumber, zucchini, tomato, cabbage, sweet bell pepper, fresh or boiled carrots. Fruits include unsweetened apples, plums, apricots, peaches, kiwis, and oranges.

Dairy products are extremely beneficial for the body and have a healing and healing effect. They are characterized by rapid/easy digestibility, they stimulate the action of digestive enzymes, which helps improve food digestion processes, normalize microflora and suppress putrefactive processes in the intestines, helping to increase immunity, improve intestinal motor function, reduce gas formation and improve calcium absorption. The nutritional value of dairy products is determined by the food nutrients they contain - amino acids from animal proteins that have a beneficial effect on fat metabolism (lysine, methionine, choline), fatty acids, vitamins and minerals (vitamins A, group B, beta-carotene, PP, phosphorus, copper, sodium sulfur, selenium, calcium molybdenum, chlorine, magnesium, potassium, zinc fluorine, iodine, iron, chromium, manganese).

In terms of nutritional value, milk proteins are not inferior to meat/fish protein, however, they are much easier to digest. At the same time, whey milk proteins are absorbed quickly, and casein takes a long time to break down, which causes a long-term lack of hunger. As for the fat content of dairy products, you should not strive to consume completely low-fat products, since beneficial substances, for example, calcium, are absorbed only in the presence of fat, and many of the beneficial substances are completely absent in low-fat products (vitamins A and E, D). Therefore, it is more advisable to include in the diet not completely low-fat products, but those containing a moderate amount of fat, for example, kefir, 1-2.5%, cottage cheese 5-9%.

As for vegetables and fruits, their usefulness for the body is determined by the proteins, carbohydrates, fats, dietary fiber they contain and the wide composition of vitamins and minerals present in them. The benefits of fruits also lie in their ability to accelerate metabolic processes, stimulate intestinal function and increase diuresis.

There are a lot of options for a dairy-vegetable diet; the choice of dairy and plant products is determined by your preferences and goals for correcting body weight. At the same time, you can practice it as a strict mono-diet, with a strict set of products, for example, cottage cheese-apple, kefir-cucumber, or a diet with a wider diet, when different foods from these groups are included in different meals, for example, in the morning - yogurt with orange , for lunch - cottage cheese with carrots, for dinner - kefir with an apple. At the same time, the expanded diet includes products such as whole grain cereals (rice, buckwheat, oats, millet), vegetable salads seasoned with vegetable oil, mushrooms, nuts and dried fruits, durum wheat pasta, and bread. A prerequisite is the consumption of free liquid at the level of 1.5-2.0 liters per day in the form of rosehip decoction, still table mineral water, green/herbal tea without sugar.

The most important condition for dairy-vegetable diets is the exclusion from the diet of meat and fish products in any form, animal fats, fast food products, semi-finished products, baked goods, products containing simple carbohydrates (condensed milk, polished rice, sweets, honey, semolina, sugar , confectionery, ice cream, chocolate, jam, sweet fruits, sweet drinks), as well as canned food, pickles, pickled foods. The consumption of salt, seasonings and spices is limited.

Since the diet, regardless of the choice of dairy products, vegetables and fruits, is low-calorie, it is recommended to avoid excessive physical activity during this period. It is advisable to take vitamin-mineral complex tablets.

Dairy-vegetable diet for children. The essence of a dairy-vegetable diet

A dairy-vegetarian diet is lacto-vegetarianism in its purest form, but it is not recommended to abuse it and follow it for longer than 5-7 days. Of course, some people adhere to a vegetarian diet throughout their lives, but it is not intended for weight loss, because a vegetarian’s body must receive the required daily calorie intake.

This method of losing weight is recognized as one of the most gentle and exists in several versions that promise to get rid of 4-7 kg in one approach. Despite the noticeable differences in the menu, all varieties of dairy-vegetable diets prohibit the consumption of the following foods:

• meat, fish, seafood, eggs and animal fats;
• fatty dairy and fermented milk foods;
• trans fats, fast food, semi-finished products, canned food;
• confectionery, sweets, baked goods;
• bakery and pasta products made from white flour;
• fried, spicy and smoked foods;
• beans, heavy cereals;
• high-calorie and exotic fruits;
• drinks with colors and sweeteners.

Dietary nutrition involves a complete abstinence from sugar and reducing the consumption of salt and spices to a minimum. From the heat treatment methods, you need to choose those that do not require vegetable oil or fat during the cooking process. Food can be boiled, stewed, baked or steamed. Vegetables and fruits that are edible raw are best eaten fresh to retain maximum vitamins.

During the diet, you need to make it a rule to drink at least two liters of fluid per day to maintain vitality. Drinks recommended for consumption are herbal decoctions with a mild diuretic or laxative effect and unsweetened green tea, to which you can add ginger, lemon or a little milk. Occasionally, it is not forbidden to indulge in dried fruit compote without sugar or dietary jelly.

To prevent diet from becoming a stress for the body, which leads to breakdowns and rapid return of excess weight, you need to prepare for weight loss in advance and gradually eliminate junk food from your diet. The limitations of this technique are quite strict, so it is necessary to avoid heavy physical activity, leaving only light gymnastics and walks in the fresh air. It would be useful to take a multivitamin complex, since during a dairy-vegetable diet the body especially needs B vitamins.

Diet 7 vegetables 4 fruits. Experiment in the game "Lose Weight"

Good day everyone!! I want to tell you about the past week and how I ate while participating in the “Lose Weight” game. I saw this game on VK, and there was a tempting offer to lose a few kg of weight in the company for free for the first 9 days. Well, of course, I became a participant, because I really wanted to lose what was left of what I had planned, and my weight ranged from 68 -68.5. The essence of the game is that it has its own curator, he answers questions, simple tasks are completed every day, if you don’t complete them, then you lose your lives and you’re thrown out. The first week's meals consist of 7 vegetables, 4 fruits, clean water, 70 grams of various nuts and 150 grams of raw chicken breast. This week vegetables and fruits are eaten without salt and raw, the weight of one product is 150-200 grams. The chicken can be salted, and you can drink a little chicken broth. All this amount of food is divided into 7 meals a day)) I want to talk about the results. The first day I really wanted hot coffee or tea!! But on the third day I didn’t even remember about it. I practically didn’t feel hungry during the day, since these 70 grams of nuts save me well)) And of course, my weight began to go away, of course not at the same speed as it was written there, but nevertheless, I almost reached my goal of 56 kg) I liked the game itself, just like here people communicate and support each other)) But the remaining 60 days of the game are paid.

Preventing kidney stones through diet

Home – For patients – Useful articles – Urology and Andrology – Prevention of kidney stones through diet

Prevention and treatment of patients with urolithiasis and urolithiasis is not possible without a properly selected diet (diet therapy) and periodic monitoring of the acid-base state of urine. A rational diet helps restore normal metabolism and maintain homeostasis. The reaction of urine determines the possibility of stone formation. Urate stones in an acidic environment, oxalate stones in a neutral acidic environment, phosphate stones in a more alkaline environment. Using pH test strips or an inexpensive, hand-held electronic pH meter, you can easily, quickly and accurately monitor your urine's response to a selected diet. Positive pH dynamics can serve as a criterion for the correctness of the chosen diet or treatment. A urine pH value below 5.0 indicates severe acidification of the urine. A urine pH value above 7.5 indicates a strongly alkaline reaction. If the urine pH level fluctuates between 6.0 - 6.4 in the morning and 6.4 - 7.0 in the evening, then your body is functioning normally. The most optimal urine pH level is slightly acidic, in the range of 6.4 - 6.5. For example, uric acid stones virtually never occur when the urine pH is greater than 5.5, and phosphate stones never form unless the urine is alkaline. The best time to determine your pH level is 1 hour before a meal or 2 hours after a meal. Check the pH level 2 times a week 2-3 times a day.

With oxaluria, there is a violation of the acid-base balance towards acidosis (acidification) and the loss of stones in the urinary tract, consisting mainly of oxalic acid salts.

Prevention is aimed at alkalinizing urine and limiting foods rich in oxalic acid.

With uraturia , there is a violation of the acid-base balance towards acidosis and the loss of stones consisting of uric acid salts in the urinary tract.

Prevention is aimed at alkalinizing urine and limiting foods rich in proteins containing purine bases, or purines, which are the source of uric acid formation in the body.

With phosphaturia, there is a violation of the acid-base balance towards alkalosis and loss of poorly soluble calcium phosphate in the urinary tract.

Prevention is aimed at acidifying urine and limiting foods rich in calcium.

Nutritional Chart for Three Types of Kidney Stones

General recommendations for all types of kidney stones:

• Do not overcool, always keep your lower back warm.
• Drink a lot of water, at least 1.5 liters per day. In the summer, drink enough to never feel thirsty.
• Regularly take diuretic infusions or decoctions of various herbs.
• If you experience even slight discomfort in the lumbar region, immediately contact a urologist.

Thus, the role of diet therapy in the prevention and treatment of patients with urolithiasis and urolithiasis is extremely important and consists, first of all, in normalizing metabolism in the body and regulating the pH level of urine, which helps stop the increased excretion of urinary salts by the kidneys and increases their solubility in urine. due to the mobilization of protective colloids.

Read more about kidney stones in our article: Kidney stones.

Source Pokrovsky A.A., Samsoov M.A. Handbook of Dietetics. - M, 1981 Mikhailovsky A.V. Encyclopedia of Traditional Medicine. In 2 volumes. Mn.: PolyBig, 1997, 608 p.

Protasov's diet. Kima Protasova

Israeli nutritionist Kim Protasov in 1999 first published the principles of a revolutionary diet at that time, in which he rejected many generally accepted postulates of all diets in general.

The witty nutritionist provided his publication with the apt comment “A skinny cow is not yet a gazelle,” and a request not to make a cult out of food, which immediately endeared the large public to this food system, wanting to lose weight - but do it comfortably.

The principles of the Protasov diet and its features

Since the advent of the diet from specialist Kim Protasov, its benefits and numerous advantages have been noted by both those losing weight and nutritionists around the world.

Later we will go over in detail all the positive aspects of this power system, but now let’s talk about its essence.

• So, the basis of Kim Protasov’s diet is a light and tasty diet mainly from vegetables and dairy products.
• The revolutionary nature of Kim Protasov’s diet lies in the fact that instead of the strict dietary restrictions that almost all diets require of those who want to lose weight, this nutritional system encourages you not to deny yourself food. That is, nutritionist Kim Protasov, implementing the principle “What else can you eat to lose weight!”, allows you to eat as much as you want, at any time of the day and even night.
• But Kim Protasov’s diet itself, naturally, regulates the list of permitted foods.
• Kim Protasov's diet is designed for 5 weeks and contains four main periods, each of which has its own set of specially selected products for creating a diet for those losing weight.
• If Protasov’s diet is followed correctly, then the approximate daily caloric content of the diet will be no more than 1200 - 1500 kcal.
• By the way, Kim Protasov’s diet will be good not only for those who want to get rid of extra pounds, but also for those people who advocate healthy eating.

Benefits of the diet

The dairy-vegetable diet will especially appeal to people who do not have a passion for meat food, because it completely excludes meat products from the diet. But thanks to the presence in the menu of dairy foods rich in calcium and proteins, as well as plant foods that satisfy the body’s needs for carbohydrates, vitamins and fiber, this diet is balanced and extremely healthy.

Moreover, the dairy-vegetarian diet is more of a nutritional system than an express diet: with it you will lose weight slowly, but safely for health and digestion. In addition, the extra pounds lost with the help of such nutrition will not come back to you.