Zucchini diet for weight loss. Menu and reviews on how to lose up to 14 kg in 2 weeks

Russia fulfills the plan for zucchini at 75% of consumption volume

Approximately 3/4 of the total volume of zucchini consumption in Russia is grown in our country. In Russia, zucchini is mainly grown by small farms - farmers and individual entrepreneurs. Thus, out of 127 thousand tons of the 2021 harvest, 99 thousand tons came from farms, and only 28 thousand tons were grown by agricultural producers. The volume of zucchini harvest in Russia fluctuates greatly depending on the success of the previous season. Usually, a high harvest season is followed by a reduction in the volume of cultivation, since market prices drop significantly in a harvest year.

Russian zucchini producers harvested a record harvest of 178 thousand tons in 2015.

Key growing regions are Krasnodar Territory, Penza, Belgorod, Voronezh, Saratov, Astrakhan regions.

Irina Koziy

General Director of the information agency "FruitNews"

– Most of the zucchini produced in Russia is sent for processing to produce zucchini caviar and baby food, beloved by Russian consumers, so in retail the share of imported products is much higher.

Fresh zucchini and zucchini in retail stores are mostly imported. At the same time, retail representatives work a lot with Russian manufacturers to expand the offer of local products on store shelves.

When choosing zucchini and zucchini, consider how you will cook them

When choosing zucchini and zucchini (as well as squash), consider how you plan to use the fruit in the future.

• Young zucchini or squash are better suited for preparations; they will have a smaller size, thinner and more tender skin and pulp. Small squash can be preserved whole, which makes the pieces visually attractive.
• Young, small, thin-skinned squash, zucchini, and squash will also be more tender and tasty when cooked and consumed immediately.
• Larger, ripened and thick-skinned fruits of late-ripening varieties are suitable for fresh storage - they are better stored.

When choosing, it is important to pay attention to the integrity of the fruit and its skin, as when choosing all vegetables and fruits. There should be no cracks, scratches, brown spots or any other damage or bruises on the surface of the zucchini or squash. Zucchini and squash should be elastic and not bend under your finger when pressed.

Zucchini should be stored in the refrigerator.

Basic diet rules

Consumption of a relative of pumpkin helps to lose weight and acquire a slim figure.

The zucchini diet is gentle, and is ideal for quickly losing a couple of kilograms in 7 days. However, there is also a menu designed for 3 days, a decade or 2 weeks.

During the entire dietary period, the main dish on the menu is zucchini. You can eat the vegetable raw or in varying degrees of processing.

The only taboo is fried in oil. However, baked in the oven or on the grill is not only possible, but also necessary.

The following may be consumed with zucchini:

• cottage cheese and yogurt;
• lean varieties of meat and fish;
• fermented milk and dairy products with low fat content;
• eggs;
• mushrooms

It is strictly forbidden to eat and drink:

• potato;
• pasta;
• pickles and smoked meats;
• flour;
• sugar and sweets;
• fatty foods;
• alcohol.

Vegetable oil and salt are allowed in small quantities, mainly for cooking.

But it’s better not to add salt to diet foods at all. Salt tends to retain fluid in tissues, and this negatively affects the process of losing extra pounds.

For drinking, non-carbonated water is suitable in the amount of 1.5 liters per day. Teas are also acceptable, preferably herbal ones, fresh homemade juices and fresh juices. Coffee is prohibited.

The diet during the zucchini diet for weight loss of 10 kg or any other recipe is fractional. The number of meals is at least 5 with equal portions and at equal intervals.

Is it true that you can lose weight by eating zucchini?

Are zucchini good for your diet? The answer is yes! Zucchini is a very healthy and low-calorie product. It will perfectly complement a balanced diet. It's important to remember that one of the rules of health is to eat whole, varied, and least processed foods as often as possible. Let one of these products be zucchini.

Nagima Semchukova

nutritionist, member of the Russian Union of Nutritionists, Dieticians and Food Industry Specialists

– Zucchini itself is an excellent product, rich in nutrients. If zucchini is part of a balanced diet and the caloric content of this balanced diet is lower than the person's total energy requirement, then the person will lose weight.

The weight loss formula is simple! In order to lose weight, it is necessary that the amount of energy consumed is less than the amount expended (at the same time, it is strictly forbidden to cut the diet too much, to decrease below the basic energy requirement).

Human energy consumption consists of three components:

1. Basic energy requirement (approximately 60%) is the amount of energy a person needs to maintain the functioning of the body (for example, to keep the heart beating, muscles contracting, lungs breathing, etc.).
2. Dietary thermogenesis (about 10%) is the amount of energy required to digest food. Yes Yes! In order to get energy from food, you also need energy!
3. Energy for physical activity (about 30%) is the energy a person needs to move. The more a person moves (including sports), the more energy is consumed.

Useful tips

• Use olive oil instead of sunflower oil;
• After 2 weeks of the diet, start taking a course of vitamins to maintain work processes in the body and speed up weight loss;
• In combination with the diet, it is recommended to drink as much water as possible - this will help cleanse the body and lose weight up to 14 kg in 2 weeks;
• Walk more. Physical activity will benefit your metabolism.

If you lose more than 14 kg in 2 weeks, but feel healthy with this weight loss, there is no need to worry.

Maintain harmony with your body. Losing weight means freeing up your organs. The body breathes freely, you spend less effort, it becomes easier for you to live. The zucchini diet will help you quickly lose weight and put your internal processes in order. You will get rid of constant heaviness in the stomach, shortness of breath, and improve the functioning of your kidneys and liver. Delicious recipes will delight you every day. Diversify your menu.

Not a single diet can boast of a result in which you lose weight up to 14 kg in 2 weeks, and most importantly, without loss of health and improvement of well-being. On the zucchini diet you do not starve. Fill the menu with other diet plan products (vegetables, fruits, meat). Lose weight correctly and without harm to your health. Follow a diet after losing weight and the weight will not rise again.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

How many zucchini can you eat per day?

“There are no specific recommendations for consuming a certain amount of specific vegetables, however, according to WHO recommendations, consuming 400 g (5 servings) of vegetables and fruits per day helps reduce the risks of various diseases,” recalls Nagima Semchukova. – If among these 400 g there are zucchini, zucchini and/or squash, you will only benefit! An important rule: the more varied, least processed whole foods we eat, the better off we are. You don't have to eat just one food. The more varied your diet, the better!

Additional recommendations and contraindications

Nutritionists recommend:

• for recipes use zucchini - dark green zucchini;
• Do not remove the peel, but eat it;
• diversify the menu with protein products;
• make a vegetable mix;
• maintain a drinking regime - the total amount of liquid should be 1.5-2 liters throughout the day.

But not everyone is allowed to go on a zucchini diet. This diet is contraindicated:

• nursing and expectant mothers
• in adolescence
• in the postoperative period
• people with weak immune systems
• suffering from diseases of the genitourinary system, kidneys and digestive tract at any stage.

However, they can eat a few grilled zucchini.

Vegetable composition

Experts say that the best fruits in terms of the content of vitamins and beneficial microelements are considered to be fruits no more than 13 cm in length and weighing 150 g. The color of the zucchini should be light green, and the surface should be smooth, without dents.

The vegetable contains the following substances:

1. B vitamins , which are considered essential for a diet for someone losing weight, because they can speed up metabolism and improve all types of metabolism - carbohydrate, fat and protein. Zucchini contains:

• B2 or riboflavin - is necessary for the complete absorption of proteins, fats and carbohydrates, growth and is very useful for women carrying a child.
• B1 or thiamine - useful for the functioning of the digestive and cardiovascular systems, has a beneficial effect on brain activity.
• B9 or folic acid - necessary for blood formation and strengthening the immune system.

1. Vitamin C is important for the immune system and the body’s resistance to various viruses and infections.
2. Nicotinic acid - helps accelerate metabolism and breakdown of adipose tissue.
3. Malic acid is important for proper digestion and helps existing fats break down and new ones to be absorbed less easily.
4. Calcium is important for the formation and strength of bone tissue.
5. Phosphorus - like calcium, is necessary for the strength of bone tissue, in particular tooth enamel, and is also useful for brain activity.
6. Magnesium is very important for the health and restoration of the nervous system and is prescribed to all people with depressive syndromes.
7. Sodium - participates in the formation of water-salt balance, which determines the functioning of all body systems.
8. Potassium is essential for hematopoiesis and cardiovascular health.
9. Iron is important for blood composition and hemoglobin levels, as well as for the nervous system and brain activity.
10. Manganese - necessary for the formation of cells and strengthening their membranes.

Recipes for weight loss

From this vegetable you can prepare many tasty and healthy dishes that are suitable not only for losing weight on zucchini, but also while maintaining a healthy lifestyle and even for holiday tables.

Zucchini soup

For zucchini soup you will need:

• 200 g zucchini;
• 200 g broccoli;
• 200 g cauliflower;
• 200 g onion;
• 400 g chicken fillet;
• 50 ml sour cream;
• 30 g of greens.

Preparation:

1. Separate broccoli and cauliflower into florets, peel the zucchini, cut half the onion and zucchini into cubes.
2. Boil vegetables in enough water so that its level is 2 cm higher.
3. Cut the meat and the rest of the onion into cubes, beat in a blender into minced meat.
4. Form the minced meat into balls 2-3 cm in diameter and simmer them in water.
5. Puree the prepared vegetables along with the broth in which they were boiled in a blender.
6. Finely chop the greens, add to the soup, season with sour cream.
7. Add the finished meat balls to the soup.

Zucchini in the oven

Tasty and crispy baked zucchini is obtained when the vegetable is baked not until fully cooked, but until al dente. This takes approximately 10-12 minutes.

The preparation is simple: cut the fruits into oblong strips 1.5-2 cm wide, without peeling them, place them on a baking sheet. You can put onion rings between the zucchini - this will make the dish juicier and more flavorful. If desired, pour the folded pieces with tomato juice, preferably homemade.

Place the baking sheet in the preheated oven; the finished zucchini will taste better if you season it with basil or any herbs.

Salad

Raw zucchini for weight loss is an effective way to lose weight by cleansing the intestines. It is perfect as a side dish for meat and fish dishes.

Prepared from the following products:

• Zucchini size 13-15 cm, weighing up to 150 g;
• A couple of cloves of garlic;
• 20 ml olive oil;
• 10 g basil;
• 10 g mixture of herbs;
• 5 g paprika.

Preparation:

1. Peel the zucchini and cut into as thin strips as possible using a special vegetable peeling knife.
2. Pass the garlic through the garlic press.
3. Chop the basil.
4. Mix olive oil, garlic, mixed herbs and paprika.
5. Pour the resulting sauce over the zucchini.

Zucchini + eggplant

Zucchini and eggplant are a very tasty and successful combination for everyone who adheres to proper nutrition. If you supplement them with bell peppers and young carrots, you will get a complete, delicious dish.

Ingredients:

• 200 g zucchini;
• 200 g eggplants;
• 150 g sweet pepper;
• 100 g carrots;
• Herbal mixture;
• 20 ml olive oil.

Preparation:

1. Peel all vegetables and cut into thin strips.
2. Place the vegetables in random order on a baking sheet, sprinkle with herbs, and pour in oil.
3. Bake for 12-15 minutes.

Recipe in a slow cooker

The slow cooker makes a very tasty and healthy ratatouille. To prepare it you need:

• Medium bulb;
• 2 medium zucchini;
• 2 large tomatoes;
• 200 ml tomato juice;
• 2 cloves of garlic;
• Greenery.

Preparation:

1. Peel all vegetables and cut into rings 0.5 cm thick.
2. Place the vegetable rings in a circle in this order: zucchini, onion, tomato.
3. Pass the garlic through a garlic press and distribute evenly over the vegetables.
4. Pour tomato juice over the vegetables and cook in the “Baking” mode for 15 minutes or in the “Stew” mode for 20 minutes.
5. Sprinkle the finished ratatouille with herbs.

Pancakes

The zucchini diet for quick weight loss would not be so easy if it were not for the pancakes made from these vegetables. They are prepared simply and quickly, and are a very tasty dish that can be eaten either on its own or as a vegetable side dish.

You will need the following products:

• 300 g zucchini;
• 2 eggs;
• 50 g oat bran;
• 60 ml kefir.

Preparation:

1. Pour kefir over the bran and let stand for 15-20 minutes.
2. Grate the zucchini onto a fine grater and leave it for 15 minutes.
3. Squeeze the juice from the zucchini, mix it with bran and eggs.
4. Bake pancakes from the resulting dough on a non-stick coating.

Omelette with zucchini

To prepare a delicious omelet with zucchini you will need the following products:

• 2 eggs + 1 white;
• 150 ml milk up to 1.5%;
• 100 g zucchini;
• 20 g of greens;
• 40 g of feta cheese or any other cheese with minimal fat content, or cottage cheese.

Preparation:

1. Peel the zucchini, cut into cubes, chop the herbs, grate the cheese.
2. Beat milk with eggs and whites until smooth.
3. Combine vegetables, cheese and egg mixture, pour into a non-stick frying pan, cover the frying pan with a lid and cook over medium heat for 8-10 minutes. You can cook for 10 minutes in the multicooker in the “Bake” mode.

The most dangerous foods for allergy sufferers

There are foods that most often cause allergies. They are called obligate allergens. These species are excluded even without analysis. That is, if a child suffers from allergies, then it is important to remove all this from view. They provoke the body to produce antibodies, which disrupts the overall picture.

What not to do on a hypoallergenic diet:

• citrus fruits, all types and regardless of quantity;
• strawberries, raspberries, wild strawberries, melon and pineapple, pomegranate;
• honey and nuts;
• fish, fish caviar, seafood;
• chocolate, cocoa, coffee.

Sugar, drinks with dyes, chips, crackers, and other foods with aromatic additives and flavor enhancers are excluded.

Contrary to popular belief, not all red foods cause an allergic reaction. It may not be present on cherries, red currants, beets, and bell peppers. Needs to be checked individually.

Diet food

Approximate dietary intake

One of the most common is the 3-day zucchini diet. Estimated weight loss is from 3 to 5 kg.

A prerequisite is to drink 200 ml of warm water in the morning half an hour before your first meal. It is recommended to drink your meal after 20 minutes.

First day menu:

• For breakfast - steamed zucchini and boiled carrots, seasoned with herbs and garlic, a piece of 50 grams cheese (Adyghe), herbal infusion.
• For lunch - squash puree soup with skinless chicken breast.
• For an afternoon snack – 250 ml of unsweetened herbal tea with lemon.
• For dinner - stewed zucchini, boiled rice and greens.
• For the second dinner - 200 ml of yogurt with zero fat content.

Second day menu:

• For breakfast - cottage cheese and zucchini casserole, drink made from rose hips.
• For lunch - boiled carrots and rice, zucchini and fish.
• For an afternoon snack – 250 ml of pineapple juice diluted with water.
• For dinner - vegetable roast of onions, sweet peppers, tomatoes and zucchini. Adding mushrooms is allowed.
• For the second dinner - 200 ml of low-fat yogurt or kefir.

On the third day:

• For breakfast - a mix of cucumber, 2 lettuce leaves, fresh herbs and quail eggs, 20 g of low-fat curd mass and 250 ml of unsweetened green tea.
• For lunch - squash and cabbage puree soup, to which it is recommended to add 20 g of hard cheese.
• For an afternoon snack – 200 ml of vegetable juice diluted with water.
• For dinner - zucchini stew made from a piece of beef, green beans and tomatoes.
• For the second dinner - 200 ml of drinking yoghurt.

All dishes must be prepared without oil, even vegetable oil, and salt, and drinks must not be sweetened.

As practice shows, reviews of the zucchini diet are more positive. This vegetable creates a feeling of fullness, and there is enough time between meals so as not to feel hungry.

The beneficial composition of zucchini makes it possible to avoid additional intake of pharmaceutical vitamin formulations, which also has a beneficial effect on the process of losing weight.