What are the benefits of lentils for weight loss, and how to cook them correctly?

Lentils are a legume that is not very popular. But more and more people who adhere to proper nutrition are paying attention to it. After all, this cereal is very healthy, it contains the same amount of protein as meat, and it is better absorbed. It has a lot of fiber, carbohydrates, minerals and vitamins. Therefore, lentils can be used for weight loss. With its help, you can easily get rid of excess weight, but the diet will be tasty and varied.

Is it possible or not to eat lentils when losing weight?

Legumes put a lot of stress on the digestive tract. They can cause increased gas formation and bloating. Therefore, they are not included in the diet. But lentils are the most easily digestible product among all legumes. It is nutritious and healthy. Therefore, lentils are ideal for weight loss.

Including it in your diet allows you to diversify it. Due to the fact that there are several types, different dishes are prepared from it. Moreover, they can be consumed even cold. The benefit of lentils for women when losing weight is that it provides the body with folic acid, magnesium, copper, and other microelements beneficial to health. And the main feature of this cereal is that it does not accumulate toxins, so it is the most natural, environmentally friendly food.

Which one is better to choose - red, green, black, brown?

Today, the lentil variety includes several varieties of the legume plant. All of them are valuable products from a nutritional point of view. Therefore, when making a choice, you need to focus on the dish in which you plan to include lentils.

Different colors of grains will tell you which product to give preference to. Lentils are:

• Green . It takes longer to cook than other varieties, but retains its shape and structure during the process. Therefore, it is best used for preparing salads and included in complex vegetable stews. The spicy taste will add piquancy to the dish and eliminate the need to use large amounts of salt and other spices.
• Red . An ideal product for making porridges, purees and cream soups. It does not require pre-soaking and boils very quickly. The pleasant neutral taste makes this variety a good basis for culinary experiments. And using it as a side dish will not interrupt the taste of the “main” dish on the plate.

• Black . Its small grains resemble black caviar in appearance, which is why this variety is sometimes called “beluga”. During the cooking process, their color changes, so without any special “aesthetic” concerns, such lentils can be added to first courses, appetizers and side dishes.
• Brown . A distinctive feature of this variety is its pleasant nutty flavor. Traditionally it is used to prepare thick soups. But it will also perform well as the main ingredient in vegetable cutlets, pancakes or casseroles.

Since lentils are a legume with dense grains, it is recommended to soak them in cold water before cooking (with the exception of the red variety). Depending on the color, the residence time in the liquid can range from one to eight hours. Then the product is washed, poured with clean water and cooked over low heat without adding salt until cooked.

For convenience, instead of a regular saucepan, you can use a double boiler or pressure cooker.

About the types and benefits of lentils, watch this video:

The benefits and harms of lentils for weight loss

To understand why this cereal helps you lose weight, you need to consider its composition. It contains a lot of easily digestible protein, fiber, vitamins and minerals. Therefore, it is nutritious, allows you not to feel hungry for a long time, and prevents overeating.

Other benefits of lentils for weight loss:

• normalizes the functioning of the digestive system and intestinal microflora;
• helps cleanse the digestive tract of waste and toxins;
• does not contain fat;
• they are low-calorie - only 119 kcal per 100 g;
• saturates the body with many essential nutrients, prevents the development of vitamin deficiency;
• a large amount of protein and nicotinic acid stimulates the fat burning process, but muscle mass is not lost;
• During the lentil diet, there are no attacks of hunger, fatigue or decreased mood.

But this product is not suitable for everyone. You need to know everything about the benefits and harms of lentils for women in losing weight before you start consuming them. It is not advisable to eat any legumes for people who are prone to flatulence or have stomach diseases. But in this case, any diets for weight loss are contraindicated. Lentils can only be harmful if consumed in excess. After all, it contains a lot of protein and fiber. They create a burden on the digestive system and kidneys. In addition, if used incorrectly, it can cause the formation of kidney or gallstones.

The right way out of the diet

It is assumed that the period of exit from the diet should last as long as the weight loss diet lasted. If diet food was used for three months, then the same period is needed to stabilize weight. During this period, it is worth continuing cooperation with a nutritionist.

According to the second concept, the duration of the stabilization phase depends on the initial level of caloric intake (eg, 1500 kcal, 1800 kcal) and what the target level is (eg, 2300 kcal).

The difference between these values ​​should be divided by 100 kcal. The result is a period of weeks off the diet, as you can increase your daily caloric intake by about 100 kcal for each week. Some nutritionists believe that it is acceptable to increase your calorie intake to 150 kcal per week.

All this time, a person must eat regularly and follow a diet, that is, he should not return to his old eating habits. Another very important condition is to avoid snacks that contain a lot of calories and fast food products.

Did you know? In Ancient Rus', a thin girl could remain unmarried, as this was considered a sign of ill health and ugliness. Matchmakers often avoided such a bride, and only a good dowry could correct the situation.

Energy should come from healthy foods, including whole grain porridge, vegetables and fruits, low-fat dairy products, poultry or fish. It is worth choosing those products that contain as many vitamins and minerals as possible.

People coming off a diet should avoid foods rich in simple sugars - after eating such foods, blood glucose levels quickly rise and insulin is released from the pancreas. This hormone causes a rapid decrease in blood sugar levels and renewed hunger. You should choose foods rich in fiber because it keeps you feeling full longer.

Even grown in polluted areas, lentils are always an environmentally friendly product. It is not capable of accumulating radionuclides and nitrates.

Sources of fiber are:

• oatmeal;
• whole wheat bread;
• bran;
• flakes;
• brown rice;
• legumes;
• noodles made from bran flour.

The indicated amount per 100 g of product is indicated.

When is the best time to eat lentils when losing weight?

You should find out what time is best to consume this product. When eaten in the morning, lentils will provide the body with energy and allow you to skip breakfast for a long time. You can eat porridge, toast with lentil puree or salad. But this product is easily digestible, so you can even eat it for dinner, the main thing is not to overeat.

Possible side effects

Lentils are a healthy ingredient for humans. But overindulgence in the product can cause flatulence, and frequent consumption of these beans without sufficient replenishment of the water balance causes constipation. It is undesirable for people with acute gastrointestinal diseases to get too carried away with beans. Lentils contain molybdenum in extremely high concentrations. And this substance, consumed regularly and in large doses, sometimes causes arthritis [8].

You should not feed lentils to your pets. This product can cause fermentation and increased gas formation, and in some cases can even cause their death.

Lentil diet

There are two ways to lose weight with this product. The first option is a gentle diet. It consists of a variety of dishes, and 1-2 meals should be replaced with lentils. You just need to adhere to the rules of a healthy diet: exclude everything fried, fatty, flour, and sweet. It is healthy to eat cottage cheese, dairy products, vegetables, fruits, and whole grain bread. This diet lasts 2-3 months, weight loss is slow but stable.

A strict lentil diet should not last longer than a week. It consists only of this cereal. You need to eat 4-5 times a day, each meal is lentil dishes. They should be eaten without salt, oil, or spices. In the evening you can drink a glass of 1% kefir. During this week you can lose 3-5 kg.

Lentil diet menu

You can prepare many dishes from lentils. This keeps your diet varied and enjoyable, which helps ensure slow and sustainable weight loss. If you strictly follow the recommendations, you can lose up to 5 kilograms in a week.

The lentil diet can fully be called a protein diet.

Its principle is as follows: for lunch and dinner one of the dishes prepared from a representative of legumes is consumed. Breakfast should be light and consist of muesli, fresh and frozen fruits, nuts, and natural yoghurts.

Lentil recipes for weight loss

It is recommended to prepare a variety of dishes, then the diet will be easier to maintain. There are many recipes with lentils for weight loss. This product goes well with vegetables, herbs, and white meat. Preparing such dishes does not take much time. Even after heat treatment, the benefits of this product do not decrease. But you need to know how to cook lentils for weight loss correctly. There are several rules:

• choose only fresh cereals for cooking, without any unpleasant odor or dark spots;
• Before cooking, soak in clean water for several hours;
• Lentils are best boiled, stewed or cooked in a slow cooker.

The most popular lentil dishes for weight loss are porridge, soup, puree, and cutlets. It is stewed with vegetables, with chicken, and added to salads. You just need to choose the right variety.

Types of Lentils

There are several types of this cereal, differing in color and taste. But all of them are suitable for preparing any dishes and can be used for weight loss.

• Red is the most popular. It has a neutral taste, which allows it to be combined with different foods; it boils quickly and is easily digestible. It is a source of energy and vitamins, improves metabolism.
• Green is the healthiest, normalizes digestion. Therefore, such lentils are often used for weight loss. Suitable for preparing crumbly porridge and salads. It has a sharp piquant taste.
• You can often find yellow lentils on sale. This is not a separate variety, but a variety of green. It is also useful, but it boils down quickly.
• Brown is most suitable for making soups. It has a delicate nutty aroma. It is useful even for people with gastrointestinal diseases.
• Black is rare. It has small, hard-to-cook grains and a strong taste.

Soup

You will need 1 cup of red lentils. It is recommended to soak it for at least a few hours. At this time, simmer 1 carrot and 1 onion a little in olive oil and water. Cut a couple of potatoes, put them and the soaked cereal in a broth made from lean chicken meat. Instead of potatoes, you can use 2 tablespoons of rice.

When the cereal becomes soft, add the fried vegetables. Add a spoonful of tomato paste and spices. Thyme and ground pepper go best with this dish. You can serve the soup with sour cream.

Porridge

This is the simplest dietary dish. If you cook it without salt and oil, it improves intestinal function and lowers cholesterol levels. This porridge is consumed for breakfast to cleanse the body or during a strict diet. It is best to cook it from the red or yellow variety; it will turn out soft, and from the green variety it will be crumbly. You will need 2 cups of water per glass of cereal.

But there is an option for preparing more delicious porridge. Before the end of cooking, you need to add fried carrots and onions, grated garlic and spices. This dish can be made in a slow cooker with the “Stew” program.

Puree

The red or yellow variety can be pureed. This is not only a dietary dish, but also a good side dish for meat or fish. You need to cook porridge from soaked cereal and water 1:2. At the end of cooking, add bay leaf or fried carrots and onions. Cook covered over low heat for 20 minutes. After this, leave the porridge and drain off the remaining water. Grind in a blender, serve with chopped dill.

Cutlets

This dish is also called flatbreads. To prepare them you need to cook the porridge. Then it, together with the onion, is passed through a meat grinder or crushed in a blender. Add a raw egg, 2 tablespoons of flour, salt, pepper to the resulting mass, knead well. Make cutlets. They can be fried in a frying pan in olive oil. A more dietary dish will be obtained if you put the resulting flat cakes on a baking sheet and bake them for 15-20 minutes. Serve with greens.

Salad

For a dietary salad, green lentils are used, which do not boil over. It will require fried onions, bell peppers, and carrots. Mix everything, add salt, grated garlic, spices, herbs.

The second version of the salad is with pumpkin and cheese. You need to fry the pumpkin pieces in olive oil with Provençal herbs. Mix with cooked lentils, add butter, pieces of cheese.

Other lentil recipes for weight loss

With a gentle diet, the menu includes various dietary products. It is especially often combined with meat or vegetables.

• It’s delicious stewed with chicken breast and tomato paste. It is better to use red lentils; boil them until tender. Separately, pieces of chicken breast, carrots, onions with spices are stewed in a frying pan. 5 minutes before readiness, add tomato paste and cooked cereal.
• You can make meatballs from lentil puree. You need to add an egg, 4 tablespoons of crackers, 2 tablespoons of ground walnuts, 2 cloves of garlic, and spices to 200 g of puree. Knead into small meatballs. They need to be fried in olive oil. Serve with diet sauce or vegetables.
• It turns out delicious if you stew lentils with vegetables. You need to fry the onion, carrots, add tomatoes, garlic, lentils and simmer for 5-10 minutes.

Zucchini stuffed with lentils

This tasty, appetizing dish will appeal even to those who cannot imagine life without meat. In addition, such a dietary dish is budget-friendly. This is a vivid example of how you can eat tasty, satisfying and inexpensive.

For cooking, use the following products:

• zucchini - 2 pcs.;
• black or green lentils - 100 g;
• onion, tomato and carrot - 1 pc.;
• garlic - 3 cloves.

In addition to the base seasonings, add paprika (1 tsp).

This dish is easy to prepare:

1. Divide the zucchini in half, cutting crosswise or lengthwise. Remove the pulp from the middle of the zucchini. Grind it up.
2. Boil the lentils for 30–35 minutes. The water should be salted. Drain the grains in a colander.
3. Peel the onion and cut into cubes. Do the same with the tomatoes, and grate the peeled carrots.
4. Sauté all vegetables (including zucchini pulp) in olive oil for two minutes and simmer for the same amount of time, covering the pan with a lid. Mix them with lentils, salt and pepper, add spices.
5. Stuff the zucchini with this mixture. Grease a baking dish with oil and place the pieces there.

Bake this dish at 200°C for 15 minutes. For those who cannot live without meat, we recommend adding 100 grams of chicken fillet to the minced vegetables. The dish will be satisfying and appetizing. You can also stuff peppers this way.

Reviews about lentils for weight loss

All nutritionists recommend including this product in your diet. And those who have tried it at least once eat it all the time. Reviews note that lentils have a pleasant, unusual taste. And its regular use helps improve digestion and lose excess weight. Women like this product because it is easy to prepare, it can be combined with any dishes, and it allows you to diversify your diet.

Using lentils correctly can make the weight loss process easier. After all, it not only improves digestion and fills you up. Dishes with it turn out delicious, which allows you to stick to your diet.

IMPORTANT! Informational article! Before use, you should consult a specialist.

Varieties

Strict mono-diet for 3-5 days

The presented diet allows you to get rid of 5 extra pounds in a short period. The diet should not be followed for more than 5 days, so as not to cause irreparable harm to health. You can repeat it no more than once a month. The essence of the diet is to eat 1 single dish - lentil porridge without salt and oil. You can eat porridge in any quantity, not forgetting to drink plenty of fluids. At night you need to drink 1 glass of low-fat kefir. In 1 day, about 1 kg of excess weight is burned.

Delicious lentil diet for 10 days

The diet involves eating the same menu every day. In 10 days you can get rid of 7 extra pounds. Additionally, the body is cleansed of slag accumulations and toxins.

One day menu

Authorized Products

The main product is, of course, lentils. When boiled, it can be added to absolutely any dish: salads, first course, second course, snacks. It is allowed to consume fermented milk products with minimal fat content: yogurt, kefir, cottage cheese and milk. You can use dried fruits and muesli as snacks. Dishes can be varied by adding mushrooms and vegetables. Porridge can be supplemented with pieces of fruit and berries. It is allowed to eat fish. The drinking regime is standard on diets: you can drink still water and green tea.

Table of permitted products

Fully or partially limited products

Bananas and grapes are prohibited from fruits due to their high sugar content. You cannot eat fast food or sweets. Avoid high-calorie, fatty foods. All juices, alcoholic drinks and coffee are prohibited. You should not eat flour products.

Table of prohibited products