Although the beetroot diet requires endurance, it gives fantastic results! Up to minus 15 kg in just 7 days! Find out how to prepare for the diet, 6 menu options, recipes for beetroot cutlets and beetroot pate!
- Reviews from those who have lost weight
Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020
The beetroot diet in its classic version is a strict mono-diet, which not everyone can withstand. However, its results are simply amazing, because in 7 days you can lose up to 15 kilograms. In addition, this vegetable is a storehouse of useful vitamins, minerals, salts of organic origin, and nutrients.
What's useful about it:
- Betaine - oxidizes fat cells, blocking their connection with blood vessels, burns harmful fat, improves the condition of skin and hair.
- Curcumin is an antioxidant and fat burner.
- Several types of acids (oxalic, citric, malic) are indispensable for weight loss and regulating the functioning of the gastrointestinal tract.
- Potassium, calcium, cobalt salts - take part in the production of hemoglobin and the synthesis of vitamin B12.
- Iodine is necessary for the normal functioning of the thyroid gland.
- Folic acid - improves the hematopoietic functions of the body.
- Vitamin A – essential for teeth, bones and good vision.
Beets also have the ability to relieve inflammation, remove excess fluid from the body and improve the health of the immune system, increasing resistance to viral and respiratory diseases. In addition, it is not only healthy, but also has excellent taste.
The benefits of beets for weight loss
Beets, especially raw ones, have a huge number of beneficial properties. It is rich in vitamins, macro- and microelements. The healing effect of this vegetable for various diseases is widely known.
Beetroot is used in the treatment of hypertension, anemia, constipation and even cancer. In addition, the vegetable is popular in cosmetology and, of course, for weight loss.
Operating principle
How do beets help you lose weight? Firstly, it has a powerful laxative effect. Secondly, the vegetable is rich in fiber and pectins, which help cleanse the stomach and intestinal walls.
In addition, betaine contained in beets normalizes liver function, helps restore fat metabolism and promote faster saturation. Curcumin, which the root vegetable is rich in, fights fats already present in the body and prevents the deposition of new ones.
Beneficial features
In addition to the beneficial properties already listed, beets remove toxins, heavy metal salts and radionuclides from the body. In its raw form, the vegetable strengthens the walls of blood vessels, improves the functioning of the digestive system and acts as a wonderful source of energy.
It is believed that beets increase male sexual activity. For women, the vegetable helps in the fight against mastopathy, menopause and menstrual irregularities, and is also indicated for use by pregnant women.
Raw or cooked
For weight loss, beets are consumed in a wide variety of forms: raw, boiled, baked or beet juice. The most effective and healthy thing is, of course, raw beets and their juice. At the same time, diets often combine vegetables in different forms (raw, boiled, baked).
In its raw form, beets contain the maximum amount of useful substances, which are significantly reduced during cooking. However, there are a number of restrictions when consuming fresh vegetables.
About the chemical composition and beneficial properties
The main centers of beet growing are Belarus, Russia and Ukraine, where four types of beets are cultivated:
- leaf, or chard - the leaves of the plant are used for food and livestock feed, the root vegetable is inedible;
- sugar - undergoes technical processing to produce sugar;
- table, or ordinary, is the main culinary type of plant;
- feed – grown for cattle feed.
A table type of vegetable that has other names can be eaten: beetroot (beetroot), garden beet, red beet. Root vegetables contain many useful components that have a beneficial effect on the health of the body.
Vitamins and minerals
Of the vitamins, beets contain the most ascorbic acid and choline (vitamin B4). Ascorbic acid strengthens the body's immune forces, increases the strength and elasticity of blood vessels, promotes the elimination of “bad cholesterol,” activates the intrasecretory function of the pancreas, and maintains the health of the skeletal system, hair and skin. Choline is one of the main participants in the metabolism of fats in the liver and prevents the development of visceral obesity (deposition of fat on internal organs), which is especially important for patients with type 2 diabetes who are overweight.
In addition, choline helps form the tissues of the nervous system, improves brain function and memory. The root vegetable contains almost all B-group vitamins prescribed to diabetics as part of complex therapy to restore metabolic processes, maintain the stability of the nervous system and the strength of peripheral nerve fibers. Beets are rich in retinol (vitamin A) and beta-carotene (provitamin A), which the body urgently needs, but is not able to synthesize on its own.
Potassium occupies a leading position in the mineral component of beets. This macroelement regulates fluid in the body, increases the conductivity of nerve impulses, normalizes cardiac activity and the functionality of the renal apparatus, balances the water-salt balance, and is a participant in the process of protein synthesis and carbohydrate processing. Other minerals found in red vegetables that are important for diabetics include:
Jerusalem artichoke for diabetes
- calcium – prevents bone destruction, regulates hormonal balance;
- magnesium – stabilizes the functioning of the heart and nervous system;
- zinc – stimulates insulin production and fermentation processes;
- selenium – helps in tissue regeneration;
- iron – prevents anemia (anemia);
- phosphorus – participates in protein synthesis and carbohydrate metabolism;
- manganese – regulates glycemic levels, prevents excess fat deposition in the liver;
- sodium – activates the production of enzymes, maintains acid-base balance and water-salt metabolism.
Beets contain the polysaccharide pectin, which can cleanse the body of metabolic products, cholesterol and heavy metals, and also improve peripheral blood circulation. Eating the root vegetable is useful for digestive problems, since its composition is rich in fiber. Organic acids (citric, oxalic, malic) present in the vegetable regulate metabolic processes. Amino acids (betaine, lysine, arginine, valine, etc.) stabilize metabolism and support the functioning of the muscular system and nervous system.
The main valuable qualities of beets for diabetes mellitus:
- cleansing blood vessels and strengthening vascular walls;
- decrease in blood pressure (blood pressure) and stabilization of heart function;
- ensuring the functioning of the central nervous system and increasing the conductivity of impulses of peripheral nerve fibers;
- weight loss in type 2 diabetes;
- prevention of osteoporosis and anemia;
- normalization of nutrient exchange processes.
Buryak has a regenerating effect on damaged tissues and liver cells.
Nutritional and energy value, glycemic index
Beets are carbohydrate foods. In 100 gr. raw vegetable contains 9.6 g. carbohydrates, most of which are sucrose (8.6 g). The protein component is 1.6 grams, there are practically no fats (0.2 grams). Due to the low energy value of the root vegetable (only 43 kcal), it is recommended to eat it when following diets to eliminate excess weight. The basis for choosing products in a diabetic diet is the GI (glycemic index) - the rate of processing, formation of glucose and its absorption into the blood.
A diabetic's food set should consist of food with a GI from 0 to 30 units. Products with a glycemic index from 30 to 70 are allowed to a limited extent. As for beets, they tend to change the GI during cooking. The raw root vegetable is indexed at 30 units, which allows you to eat beets with diabetes. When cooking beets, the GI more than doubles (65 units). This is a restriction on the use of the product by diabetics.
Losing weight with beets correctly
Nutritionists have developed several options for diets with beets and beet juice. As a rule, they are used for unloading, but there are also weekly beetroot diets, and even diets for a month.
Losing weight on beets certainly has other benefits besides weight loss. Eating this vegetable leads to overall health and lack of hunger. It serves as an excellent remedy for the prevention of constipation, and also saturates the body with useful substances.
Fasting day
Eating beets on a fasting day helps you lose up to 1.5-2 kg. The menu for the day is simple:
- Breakfast - salad with fresh ingredients: carrots, beets, cabbage, prunes. Grate the vegetables on a coarse grater and season with olive oil.
- Lunch – salad of beets, carrots, apples and seaweed, seasoned with kefir. You can drink 250 ml of milk.
- Dinner – baked beets with cottage cheese and herbs. Green tea with lemon is a good drink.
Important! It is better to spend such fasting days no more than once a week.
Diet for a week
In this version of the diet, the main dish is a salad of grated beets and carrots, seasoned with low-fat sour cream. It is recommended to alternate salads from fresh and boiled vegetables in your diet.
1 day:
- breakfast: salad, whole grain toast, tea (no sugar, you can add low-fat milk);
- lunch: salad, boiled rice;
- dinner: chicken soup with beets, apple.
Day 2:
- breakfast: oatmeal porridge with water, low-fat yogurt, tea with honey;
- lunch: salad, baked chicken;
- dinner: potatoes baked with herbs and vegetable oil, kiwi.
Day 3:
- breakfast: salad, two whole grain toasts, tea (no sugar, you can add low-fat milk);
- lunch: salad, low-fat baked fish;
- dinner: lean soup.
Day 4:
- breakfast: oatmeal with low-fat yogurt;
- lunch: salad, chicken breast (boiled or baked);
- dinner: casserole of vegetables and herbs.
Day 5:
- breakfast: salad, two whole grain toasts, tea (no sugar, you can add low-fat milk);
- lunch: salad, boiled rice;
- dinner: baked vegetables, 250 ml low-fat kefir.
Day 6:
- breakfast: salad, two whole grain toasts, tea (no sugar, you can add low-fat milk);
- lunch: salad, a piece of hard low-fat cheese;
- dinner: vegetable stew (without potatoes).
Day 7:
- breakfast: salad, low-fat yogurt, oatmeal, tea (no sugar, you can add low-fat milk);
- lunch: salad, baked chicken;
- dinner: boiled egg, steamed rice, tomato.
After leaving the diet, it is recommended to stick to a healthy diet and avoid eating sweets.
Rules for eating vegetables during a diet
Excessive consumption of beets, especially raw, can be harmful to the body. Before going on a beetroot diet, be sure to consult your doctor. You can use it no more than once a month, and arrange a fasting day on root vegetables - no more than once a week. There are also a number of rules that must be followed when choosing a beetroot diet.
Firstly, you will have to completely eliminate sugar from your diet, since beets contain a large amount of it. Secondly, those who adhere to the beetroot diet and those who arrange fasting days with this vegetable need to drink at least 2 liters of water per day.
It is better to choose raw beets - they contain the most nutrients. However, the likelihood that it will harm the body is also greater than when eating boiled vegetables. Try to alternate them.
Reference. The rich red root vegetable is considered the most useful.
The most important thing is to follow the restrictions and do not forget about the contraindications for consuming beets.
Improved digestion
Dietary fiber is an essential component of a healthy diet. It feeds the good bacteria that live in your gut and digest the rest of your food, and prevents intestinal stagnation.
It is also thought to reduce the risk of developing type II diabetes, heart disease and colon disease throughout your life. Beets are an excellent source of fiber with 3.4 grams per serving.
Restrictions and contraindications
Diabetics will have to refrain from the beet diet and raw beets, as the vegetable contains a large amount of glucose. In addition, the diet is contraindicated for hypotensive people, people suffering from gastrointestinal diseases (especially gastritis and frequent diarrhea) and urolithiasis.
In this case, it is better to exclude raw beets from the diet and replace them with boiled ones. Remember that the amount of nutrients in the vegetable will decrease sharply.
Diet dishes
There is good news for those losing weight on beets: there is a huge variety of dietary dishes with this vegetable. Here are the most popular recipes.
Beet and carrot salad
Ingredients:
- beets – 1 pc.;
- carrots – 1 pc.;
- freshly squeezed lemon juice – 1 tsp;
- greenery;
- unrefined oil.
Wash and peel the vegetables, grate them on a fine grater, and chop the greens. Mix by adding lemon juice. Fill with oil.
Beetroot with garlic
Ingredients:
- beets – 1 pc.;
- garlic – 2 cloves;
- mayonnaise;
- salt and pepper to taste
Wash and peel the beets, grate them. Chop the garlic and add to the beets. Season with mayonnaise, add salt and pepper.
Of course, due to mayonnaise, this dish cannot be considered 100% dietary. At the same time, beets retain all the beneficial properties, as well as a laxative effect that will cleanse the intestines and get rid of 1-2 extra pounds.
Beet salad
Ingredients:
- beets – 1 pc.;
- vinegar 6% – ½ tbsp;
- vegetable oil – 2 tbsp;
- salt and pepper to taste.
Boil and cool the beets, cut them into thin bars. Pour in vinegar and leave for 20 minutes to allow the vegetable to soak in the marinade. After this, drain the liquid, season the salad with oil, add salt and pepper.
Beetroot with kefir
Ingredients:
- beets – 1 pc.;
- kefir 1% – 250 ml.
Pass the ingredients through a blender. This makes an excellent diet cocktail that can be used as a snack.
Salad "Brush"
Ingredients:
- beets – 1 pc.;
- carrots – 3 pcs.;
- white cabbage – 500-700 g;
- olive oil – 2 tbsp;
- freshly squeezed lemon juice.
Wash and peel all vegetables. Grate the carrots and beets on a coarse grater, chop the cabbage finely and mash a little so that it releases the juice. Next, mix it with the rest of the vegetables, let it brew for 5-10 minutes and season with oil. You can add lemon juice and herbs for taste.
Beet juice
Beetroot juice is also very useful for weight loss. Of course, it is better to squeeze it yourself, so you will get the maximum of nutrients contained in the root vegetable.
Important! Freshly squeezed juice should not be consumed. Be sure to let it sit for 2-3 hours.
The most popular and effective mix of juices for weight loss: beetroot, carrot, cucumber with grapefruit, plum and celery juices.
Red beet recipes
Soup-puree
To prepare this recipe, we need half a kilogram of boiled beets, a third of a kilogram of potatoes, a large apple, onion, 0.5 liters of vegetable broth, 2 teaspoons of lemon juice, salt and pepper. If desired, season it with sour cream.
Peel the apple, onion, potato and chop into small slices. Place the slices in a pan, add water so that it covers the vegetable pieces by 1 cm. Let the soup boil, cook for 10–15 minutes over medium heat, then add slices of chopped beets, broth, and lemon juice. Pour spices into the soup, for example cumin, and boil for another 20 minutes. Place the bay leaf in the dish and leave for 15 minutes.
Place the vegetables in a separate bowl, let them cool and put them through a blender. Mix the resulting puree with vegetable broth and heat on the stove for another 7 minutes. Our dietary puree soup is ready. This soup is seasoned with sour cream and herbs.
Kvass
You can drink this drink in any quantity, and its taste will diversify your diet and will not harm your figure. The first method of preparing kvass: put 3 large root vegetables in a three-liter jar and fill with hot water. This infusion should stand for 24 hours in a warm place, after which 6 teaspoons of honey are poured into it and mixed well. The drink is strained through cheesecloth.
The second method for preparing beet kvass: wash the root vegetables, peel them, and finely grate them. To the beet puree add 0.5 whey, half a teaspoon of low-fat sour cream, half a glass of granulated sugar. Mix the components of the drink in a five-liter container, cover with gauze and infuse.
As soon as mold appears on top, carefully remove it. Beet kvass is infused for 14 days. It is recommended to drink it on an empty stomach in the morning, then 3 times a day, 2 tablespoons a couple of hours before meals. Diabetics, people with low blood pressure and kidney problems should not drink this infusion.
Efficiency
Basically, weight loss with beets is achieved due to its two properties: laxative and fat burning. The beetroot diet, of course, is not the one on which you lose 20 kg per month. At the same time, it is considered a fairly effective way to lose weight at home.
You should not believe enthusiastic statements that you can lose 15 or even 20 kg on beets. On fasting days it takes up to 1.5-2 kg. Those who adhere to a weekly beetroot diet get rid of 4-6 extra pounds in a week.
To prove it, here are some reviews of girls who actually lost weight on beetroot diets.
Beetroot diet for weight loss: basic principles
Beets are a very healthy, tasty and vitamin-rich vegetable, which is also accessible to people of any income. Therefore, it is not at all surprising that the beetroot diet for quick weight loss is quite popular.
Basic Rules:
- It is necessary to exclude alcohol, animal fats, sweets, smoked, fried, salty foods, soda, spices, pickles and marinades.
- It is important to establish a drinking regime. The priority is water, rosehip drink, unsweetened green tea.
- It is better to steam, boil, bake or stew food, but not fry.
- The maximum daily amount of beets is 2 kg.
- It is advisable to eat in small portions without overeating.
The last meal is 3 hours before bedtime, no later.
Reviews of those losing weight
Masha: “Once a week I make myself a fasting day with beets baked in the oven. It helps to lose weight and improves digestion. During this day I lose up to a kilogram, without particularly starving, because beets are very filling.”
Irina: “I decided to try a diet and spent 2 days on a salad of baked beets and olive oil. She held up well, really lost 1 kg, even her complexion became less pale.”
Svetlana: “I’ve been on a diet for 6 days, my result is 5.600! But what pleases me most is not even the plumb line, but the condition of my stomach and intestines. This is what it means not to eat fried, over-salted, seasoned and sweet foods! The lightness is amazing, it seems as if it took not 5 kg 600 g, but all 10 kilos!!! It’s already noticeable in terms of volume.”
Regina: “In 7 days minus 8,100! How it was sitting: very, very good. For those who are afraid of starving, the beetroot diet is just it! I wanted to eat very rarely, I always remained full. As a matter of principle, I ate absolutely everything that was indicated in the diet. Total: BEFORE the diet I weighed 67.4 kg, AFTER – 59.3. Height – 168 cm.”
Healthy Blood Pressure Levels
High blood pressure is a leading indicator for a heart attack or stroke. It is insidious and tends to be asymptomatic until something bad happens. This is why foods that can lower your blood pressure are important to eat every day. Beets reduce blood pressure by 4-10 mm Hg. Art. within several hours after consumption.
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Experts' opinion
Nutritionist Ksenia: “Many people are interested in the question: how to lose weight with beets? As an expert in such matters, I recommend being more careful with her. Firstly, the natural product is a strong laxative, which is not acceptable for all people. Secondly, it can provoke an allergic reaction. Before starting a diet, you should consult a specialist.”
Nutritionist Lydia: “Mono-diets are possible, but only according to indications. Yes, they give good results, but this is short-lived. Long-term abuse of such monodays is dangerous for the body.”
Gastroenterologist Angelina: “You shouldn’t blindly trust reviews on the Internet. Before you start losing weight, be sure to consult your doctor. Days on juices, vegetables and any other strict “unloading” can manifest or aggravate gastrointestinal diseases.”
