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.

How to get plant milk

Let's look at production using almond and soy milk as an example:

Almond milk

I. Whole nuts are soaked and washed.

II. Then they are cold crushed until smooth. It is important to avoid heating during grinding to prevent the destruction of nutrients and oxidation of fats.

III. Then filtration begins in machines, like a French press, through a fine mesh, which separates the nut particles while preserving the fiber/fiber. This makes the almond milk thick and rich. The main task, which took technologists years to solve, was to preserve proteins, fats and nutrients in almond milk after filtration.

IV. And finally, the final stage is aseptic filling, which allows you to maintain freshness and quality throughout the entire shelf life.

Soy milk

I. Soy milk is obtained by extracting into water all the beneficial substances contained in soybeans. Soaked soybeans are ground with water in special mills and filtered.

II. The remaining pulp, called okara, resembles a thick porridge. It is nutritious and healthy, but requires additional cooking.

III. The strained liquid is boiled and packaged, sometimes heat treatment occurs after packaging.

IV. High temperature neutralizes unwanted enzymes and specific flavors in soy milk. Before packaging, it is possible to add flavoring additives.

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.

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.

Who prefers plant-based milk and why?

Plant milk comes to the rescue when regular milk is not suitable for one reason or another. For example, people who:

• Do not consume animal products: permanently - vegans, raw foodists, or temporarily - during fasting.

• Forced to give up regular milk for health reasons or doctor’s recommendations.

• Dissatisfied with the ethics of conventional milk production - the conditions in which the cows are kept, the additives and antibiotics they receive. All this affects the quality and nutritional value of milk.

In addition, plant milk diversifies the life of gourmets who like to experiment with new ingredients and new tastes. And it helps chefs convey local flavor. Coconut milk is typical of Thai cuisine, while poppy milk is a common ingredient in Russian cuisine.

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.

What is plant-based milk not made from?

This is where there is room for creativity! Different types of grains, seeds and nuts. Take note - the sources are simple and accessible:

From nuts: almond, pine, coconut, cashew, pistachio, macadamia, Brazil nut, walnut, pecan, chestnut and hazelnut.

From grains and legumes: rice (from white, brown and wild), soybean, oatmeal, buckwheat, pea, spelled, barley, millet, quinoa, peanuts, teff, amaranth, etc.

From seeds: poppy, sesame, hemp, chia seeds, sunflower and pumpkin seeds.

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.

What can you find in stores

For many years, plant-based milk was exotic—easier to make at home than to buy in stores. First, imported brands appeared on sale.

The most famous to this day remains Alpro from Belgium. They have soy milk in different flavors, almond, hazelnut, cashew, coconut, oat and rice. There is also a line of plant-based yoghurts, desserts and creams.

The stores also offer:

Isola bio - milk from rice, oats, spelled, barley, millet, sorghum, almonds and soybeans.

Scotti - rice milk in various combinations (chocolate, with added vitamins), including brown rice, quinoa and oat.

Foco and Aroy-D - coconut milk and cream.

Until recently, only soy milk could be purchased domestically. The most famous manufacturer is the company “ Soymik” (previous name “Soyko”). They produce two types - natural without additives and vanilla.

Now three more domestic brands of plant-based milk have appeared on the shelves - Bite, Ne Moloko and Flora.

Bite from BioFoodLab - almond, rice with coconut, oat, soy and soy with vanilla. The peculiarity of the line is that it contains no sugar and a bright design, which continues the series of bars.

Ne moloko from Pridonya Gardens - three types of oat milk: classic, light and chocolate. Please note that the composition contains rapeseed oil. It contains more omega-6 than the body needs, which can cause inflammation. At the same time, it is a cheap ingredient, and perhaps this is what accounts for the low price of the product.

"Flora" - the company produces rice, soy and oat milk, under a contract in Spain. Does not contain sugar, contains refined deodorized sunflower oil.