Hearty legumes for weight loss: eat deliciously and not gain weight

Beans are high in protein, which helps maintain muscle and lose fat. They are also very filling and tasty! Find out how to use beans for weight loss and get three effective diets!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

The process of losing weight usually involves limiting calories and fat. It is often not taken into account that weight loss will not be effective enough without protein in the diet. Numerous studies confirm that losing weight is difficult if food contains a minimal amount of protein. These high-molecular organic substances help to use fat for the body's needs, rather than muscle mass.

Protein sources include meat, fish and legumes. Although weight loss programs based on beans are not very common, nutritionists approve of them, considering them quite effective, loyal, and allowing you to lose weight without severe starvation. Such diets are of particular value for vegetarians who do not eat meat.

Beneficial properties of beans for weight loss

The legume family includes up to 17 thousand species, including beans, peas, soybeans, lentils, as well as the beans themselves - an annual vegetable crop, one of the most ancient on Earth. Judging by ancient chronicles, the Vicia faba plant has been known in the Middle East for 8 millennia; it was considered the food of the gods and was used to treat many diseases, including obesity. Russian farmers have been cultivating it since the reign of the Rurik princes.

There are about 2 dozen varieties of beans, among them the common European ones: white, green, black, asparagus (cowpeas), as well as the exotic for us snake beans, mung, chickpeas (lamb peas). In terms of composition and benefits for weight loss, they differ slightly; the main advantages are a fairly modest calorie content, a large amount of fiber and proteins. The structure of these proteins is similar to those that make up meat, but unlike meat or fish, vegetables contain almost no fat.

Fiber (dietary fiber) cleanses the intestines, promotes digestion, and also suppresses the feeling of hunger for a long time, which helps control appetite. When using legumes in the treatment of obesity, it was found that the weight of people in whose diet they were included decreases faster than in patients in the control group. Bean seeds contain about 35% protein, so 100-150 g of this product is enough to meet the daily protein requirement.

In addition, the fruits of Vicia faba serve as a source of useful substances necessary to stabilize the functioning of all organs and systems, strengthen the immune system, improve metabolism, useful for weight loss:

• vitamins: A, C, PP, as well as 5 representatives of group B;
• macroelements - potassium, calcium, sodium, magnesium, phosphorus;
• microelements - iron, manganese, copper, selenium, zinc;
• amino acids formed from proteins - arginine, glycine, serine, cysteine, tyrosine, proline;
• essential amino acids - histidine, leucine and isoleucine, methionine, tryptophan, phenylalanine.

A significant advantage of legume diets for weight loss is the combination of high efficiency with easy tolerability - despite the satiety of the diet, the daily calorie content usually does not exceed 1000 Kcal. For this reason, they are often chosen by those who are unable to withstand other, more stringent nutritional methods. Unripe beans are especially useful; they have a richer composition and a more delicate taste.

Attention! There are capsules for weight loss called “Magic Beans”, they are recommended to be taken 2-3 per day. But this drug does not contain legumes; it is made on the basis of extracts of garcinia, sea convalia, dietary and animal fiber and L-carnitine.

Authorized Products

The bean diet for weight loss includes in the diet:

• Dishes from legumes (soups, cereals, salads), fresh/canned green peas as an addition to salads.
• Grain/brown bread in small quantities, whole grain bread.
• Low-fat fermented milk products, low-fat hard cheese, low-fat cottage cheese.
• Extra virgin olive/linseed/sunflower oil.
• Chicken eggs (soft-boiled, hard-boiled).
• Non-starchy vegetables (peppers, cucumbers, cabbage, tomatoes, garden herbs).
• Unsweetened fruits, freshly prepared vegetable/fruit juices.
• Green tea without sugar, mineral still water, herbal teas, rosehip decoction.

Table of permitted products

Harm

Beans contain not only useful substances. They contain purines that can trigger an attack of gout; phytates interfere with the absorption of iron and calcium, and excess proteins can lead to the development of uric acid diathesis or urolithiasis.

Due to the presence of a large amount of coarse fiber in the seeds of Vicia faba, their use can cause irritation of the gastrointestinal mucosa, digestive disorders, increased gas formation, flatulence, and intestinal colic. There are also cases of developing an allergy to proteins; in the presence of such a reaction, the vegetable product is completely excluded from the diet.

Carefully! Mature beans must undergo heat treatment. In their raw form, they pose a danger to the human body because they contain toxins that can cause serious poisoning. At high temperatures these toxic substances are destroyed.

General rules

The bean diet for weight loss is based on legume-based dishes, the list of which includes peas, beans, soybeans, lentils, chickpeas, beans, which have high nutritional value and are widely used in various vegetarian nutrition programs. The content of certain nutrients varies in different types of legumes, averaging 15–35% protein, 1.2–2.2% fat, 50–60% carbohydrates, 2–4% ash, and micronutrients ( vitamins K , B1 , B2 , E , C , PP ), minerals (potassium, nickel, copper, boron, manganese, zinc, vanadium, molybdenum, chromium, magnesium, iron, selenium), phytosterols, fiber.
Legumes lose minimal nutritional value during thermal cooking (mainly vitamin C, which is destroyed during cooking). The protein component of legumes is represented by vegetable protein, which has an inferior amino acid composition and relatively low digestibility (60-70%). In terms of digestibility, the proteins of this product, in particular the globulin , are classified as slowly degradable, since due to the presence of protease inhibitors and lectins in their composition, gastric enzymes have difficulty “digesting” them. The main fraction of legumes is globulins. Aspartic and glutamic acids are present in a higher ratio , tryptophan , methionine , and cystine . It is important to understand that protein absorption increases after cooking.

Carbohydrates in legumes are represented mainly by starch. hemicellulose contained in legumes prevents their rapid digestion and causes irritation of the gastrointestinal mucosa, prevents the breakdown of starch, which causes fermentation and severe flatulence . Therefore, when preparing dishes from legumes, it is recommended to pre-soak them in water to remove the membranes, which prevents gas formation in the intestines. To reduce flatulence, it is recommended to avoid consuming legumes with bread and potatoes.

Negative properties of legumes include their ability to accumulate lead, strontium and other toxic elements. The calorie content of legumes after heat treatment varies between 62-148 kcal/100 g. Only persons who do not have abnormalities in the gastrointestinal tract and other organs and systems can practice dietary nutrition for the purpose of correcting body weight using legume products.

The legume diet involves the inclusion in the diet (at least two meals) of various dishes from legumes. Due to their long digestion time, it is recommended not to eat them for dinner. Basically, legumes should be consumed boiled, with the exception of green peas, canned beans, and beans. The consumption rate is 150-200 g/day.

Their legumes can be used to prepare a wide range of dishes: soups, porridges, stews, salads, vinaigrettes. To speed up the cooking of legumes, they must be soaked in cold water for 6-8 or in hot water (90 ° C) for 2.5-3 hours, be sure to drain the liquid in which they were cooked. It is fashionable to use legumes frozen, however, to preserve the structure and taste of frozen products, they should be poured directly into the pan without defrosting.

Additional foods included in the diet include low-fat fermented milk products, cottage cheese, low-fat varieties of hard cheese, chicken eggs, vegetables, garden herbs, cold-pressed vegetable oils, dried fruits, grain/brown bread in small quantities, whole grain bread, unsweetened fruits.

Meat and meat products, smoked meats, fish, animal/cooking fats, potatoes, eggplants, beets, cereals, dough products, pasta, sugar, confectionery and all types of sweets, bananas, grapes, sweet carbonated drinks and alcohol are subject to exclusion from the diet. . During the diet, it is important to drink at least 1.5 liters/day of liquid in the form of herbal and green teas, rosehip decoction, table still mineral water.

For more effective weight loss, preliminary preparation of the body for the transition to a low-calorie diet is necessary in the form of limiting fried/smoked and fatty foods, baked goods and flour products, various types of sweets, and alcohol-containing drinks 2 days before the start. It is also useful to reduce the size of your usual portions and salt intake.

Diets

Among weight loss methods, fasting days on legumes are popular, as well as one- to two-week complex programs that include the use of a fairly large list of additional products.

Protein fasting day

This short-term diet is great for those who want to quickly remove excess fat from the stomach and thighs (the so-called abdominal fat). The diet is not too strict, it includes 700 g of protein food:

• beans;
• lean meat (chicken, turkey, beef);
• lean fish (cod, pike, hake);
• low-fat cottage cheese;
• eggs

The ratio of components is arbitrary; products can be boiled, baked or stewed without fat. The number of daily meals is 4, the last one should be no later than 3 hours before bedtime. On this diet you can lose 2 kg in one day; it is recommended to repeat fasting days no more than once every two weeks.

The menu could be like this:

• Breakfast: 100 g of meat and unsweetened herbal tea.
• Lunch: 200 g of stewed beans and fresh vegetables.
• Afternoon snack: 200 g of fish or 2 hard-boiled eggs and choleretic tea.
• Dinner: 200 g of cottage cheese and still mineral water.

Bean soup diet

This diet is designed for 7 days. It is quite strict, but for weight loss it gives a decent result: according to reviews, during this time you can get rid of 7 kg. You can repeat the diet using this method after 2 months.

The diet does not change throughout the week. The main course is a stew made from beans, carrots and bell peppers (you can add onions if desired). Additional products: stewed vegetables, low-fat kefir. Meat and fish dishes are not included in the menu. It is recommended to drink a glass of water an hour before meals.

Recommended menu

• Breakfast - coffee or tea without sugar.
• Lunch: bean soup.
• Dinner - boiled beans with a side dish of stewed vegetables.
• Before going to bed - a glass of kefir.

Important recommendations! To maintain your weight loss results and not gain back the lost pounds, after completing the diet regimen, the transition to normal eating should be smooth. Meat and fish are allowed to be included in the diet no earlier than after 5 days. For at least 10 days, it is recommended to take food in small portions, increase calorie content gradually, avoid eating fatty, fried and sweet foods, and limit the amount of salt.

Comprehensive protein diet

This dietary program is quite gentle and easily tolerated. It is followed for 7 or 14 days; in one week you can lose 5 kg. According to the rules, the lunch and dinner menus must include legume dishes. It is also allowed to use:

• lean meat and fish;
• porridge;
• vegetables;
• fruits;
• berries;
• low-fat dairy products (including hard cheese);
• fresh fresh juices;
• unsweetened tea and coffee.

You should drink 1.5-2 liters of water per day. Meals are four times a day, the last meal is until 18:00.

Sample menu for the week

You can prepare dishes according to your own recipes, adhering to the requirements specified in the methodology, or use the cooking methods suggested below.

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Bean technique: pros and cons

The undoubted advantage of the method is that if you follow its rules, the person losing weight does not experience an acute feeling of hunger. Due to the fact that protein-rich foods are included in the diet, muscle mass will not be affected, but unnecessary fat will disappear.

What other advantages does the diet have:

• Almost all legumes are low-calorie foods. That is why their consumption is absolutely safe for health.
• Beans are rich in fiber, which significantly improves the functioning of the digestive tract. The body removes waste, toxins and other substances that can cause harm to health and lead to deterioration of well-being.
• The menu includes lentils, which are very rich in protein and minimal fat. The body easily absorbs this product. By consuming just 80 grams of lentils per day, you can meet your daily iron and vitamin B requirements.
• When consuming the main product, metabolism significantly accelerates, disruption of which, as many know, can lead to a person gaining extra pounds.
• By eating green peas, you can supply your body with useful vitamins and a large amount of protein of plant origin. This product is rich in vitamins C, A and B, phosphorus, manganese, and potassium.
• Legumes can also enrich the body with various minerals and other beneficial components. For example, beans contain large amounts of pectins, which have a positive effect on digestion and metabolic processes.

If you regularly eat beans, you can significantly strengthen your immune system and also minimize the likelihood of encountering intestinal infections.

There are not many disadvantages of the Bean method, but they still exist:

1. You should know that if you exit the diet incorrectly, the lost kilograms can return, so you should complete the method very smoothly. When leaving the diet, you should adhere to the principles of fractional meals for 10 days, do not eat after 6 pm and exercise.
2. Sometimes the Bean technique can lead to such troubles as bloating and flatulence. If such problems make themselves felt too often, then you should end the diet and not return to it.
3. Some nutritionists have a negative attitude towards this weight loss system, since animal protein is present in minimal quantities in the diet. Supporters of this opinion note that the plant component in the diet is good, but in order for the body to function normally, it needs food of animal origin.

It is advisable to repeat the diet on legumes no earlier than 3-4 months after its initial completion.

Recipes

Bean soup

This is a basic dish in many protein diets for weight loss.

Ingredients:

• 250 g green beans;
• carrot;
• bulb;
• 2 sweet peppers;
• parsley or celery;
• 1 tbsp. l. olive oil.

Soak dry grains overnight in cold water. Then replace the water with fresh water and cook the stew for about an hour over low heat. Add finely chopped carrots, onions, peppers, cook for another 15-20 minutes. Add herbs, oil and salt at the very end of cooking.

Country soup

Ingredients:

• white bean (you can use canned food) - 400 g;
• fresh tomatoes without skin - 400 g;
• onion - 1 pc.;
• pasta (preferably small) - 1/3 cup;
• oregano, basil or dill;
• vegetable broth - 1.5 l.

If dry grains are used, they should first be soaked in cold water for several hours, then boiled. The canned product does not require such preparation. Load broth and chopped vegetables into the pan, cook for about an hour, then add pasta, a tablespoon of vegetable oil, salt and keep on low heat for another 10 minutes. When serving, sprinkle with finely chopped herbs.

Bean puree

Pour dry bean seeds with cold water for half a day, then cook over low heat for 1.5-2 hours until they become soft. Rub through a sieve, add a couple of tablespoons of cream, salt, allspice, mix thoroughly. Serve the puree hot.

Lobio

Ingredients:

• young green bean fruits - 300-400 g;
• 1 carrot;
• 1 onion;
• tomato paste - 2 tbsp. l.;
• vegetable oil - 2 tbsp. l.

Cut the onion into rings and grate the carrots. Place all ingredients in a thick-walled saucepan or slow cooker, add half a glass of water, cook for about an hour.

Bean dumplings

Grind the cooked beans in a blender or pass through a meat grinder. Add soaked bread, egg, finely chopped onion, and salt. Mix thoroughly, form small dumplings, roll them in breadcrumbs. Cook without fat - steam or in the oven. The ratio of ingredients is arbitrary.

Vegetable stew

The components of this tasty and nutritious vegetarian dish can include any seasonal vegetable crops:

• asparagus bean;
• bell pepper;
• tomatoes;
• broccoli, cabbage or Brussels sprouts;
• onion;
• carrot;
• sweet potato.

It is best to cook stew in a slow cooker. To do this, vegetables are washed, peeled and cut into small cubes (onion half rings). Pour a little water into the bottom of the multicooker container, add a couple of tablespoons of vegetable oil, then place the rest of the ingredients there. Cooking mode: “Stewing”. The stew can be served hot or cold.

Salad "Hercules"

This low-calorie, but satisfying snack dish is prepared in a few minutes.

Ingredients:

• green beans (preferably milky ripe);
• red bell pepper;
• fresh herbs (dill, parsley, basil);
• low fat hard cheese.

Boil the grains, cut the peppers into cubes, grate the cheese on a coarse grater, chop the greens with a knife. Mix everything, put in a salad bowl, season with 10% sour cream or yogurt.

Hot salad

Soak chickpeas in water for a day and boil. Peel the eggplants, cut into cubes, cover with salted water for 10 minutes, then squeeze and bake in the oven. Combine eggplants, chickpeas, finely chopped green onions, dill or parsley. Lightly add salt and mix gently. Serve hot.

Bean broth

Acts as a bowel cleanser and promotes weight loss. To prepare a daily portion of the decoction, pour 2 tablespoons of green beans of milky ripeness with two glasses of boiling water, hold in a water bath for 15-20 minutes, then cool. Divide the drink into 4 parts and drink throughout the day.

Special dietary instructions

Beans are considered a heavy food. They take a long time to digest and leave you feeling full for a long time. However, not everyone’s digestive system is able to normally tolerate the constant presence of this type of food. Therefore, the duration of the diet is conditionally limited to two weeks. If you feel well, it can be extended, but only for a few days.

It will be difficult for those who are accustomed to daily meals with meat. The main part of the diet is based on vegetarian dishes: vegetable stews, lean soups, salads.

It is recommended to support the body by taking multivitamins and minerals, although some are present in legumes and other foods.

Contraindications to the use of the diet

If a person has not previously tried to lose weight with beans, they may have an intolerance that they are not aware of. Its signs:

• flatulence
• intestinal disorder
• bloating.

Intolerance manifests itself immediately or as a result of consuming the product regularly. There is an individual limit for the consumption of certain foods, up to which the body works without problems. If signs of distress appear, the diet should be stopped.

You can try again after some time - for a shorter period or as a fasting day.

• To prevent satiety with legumes, you need to pay attention to the combination of beans with starchy foods. For example, do not eat bread with meat and beans.
• If you are prone to flatulence, it is recommended to exclude combinations of beans with cabbage and other foods that provoke gas formation.
• Legumes have a bad effect on well-being in case of problems with the pancreas, gastrointestinal diseases and pathologies associated with joints (gout, arthritis).
• If you have kidney problems, it is better to abstain or limit yourself to a fasting day.
• The diet is not suitable for pregnant and lactating women.
• Elderly people are not recommended to use a bean-based diet. Children and teenagers too.

If a person has not previously consumed beans in large quantities, it is recommended to check for allergies: eat a portion of beans and wait 2-3 days. If a rash, stomach upset or other symptoms do not appear, a fasting day is carried out. Only if you feel normal after it should you move on to following a diet.

If you have any chronic diseases, it is recommended to consult a doctor.

Information! It is recommended not to rely on the power plan alone. Regular physical activity will only improve the situation and speed up the weight loss process. Any type of physical activity is suitable: walking, swimming, independent exercise or under the guidance of a trainer, vigorous gardening or housework and other ways to burn calories.

Positive aspects of the bean diet

1. The benefit of eating legumes is the feeling of fullness. Beans digest slowly, providing the body with nutrients. Protein foods will keep muscle mass in good shape.
2. Legumes are low in calories, which gives you freedom when choosing dishes for your own menu.
3. The important thing is that they contain a lot of plant fiber - during the diet, intestinal function significantly improves.
4. Vegetable protein, when properly prepared, is highly digestible. At the same time, the dishes contain a minimum amount of fat.
5. Lentils – protein, glandular compounds, B vitamins. To obtain the daily requirement of vitamins, 80 g of lentils is enough.
6. Green peas – vitamins B, A, C. A complex of mineral elements, including manganese, potassium and phosphorus.
7. Red and white beans - pectins.

What do legumes provide the body with?

All types of legumes speed up metabolism.

Disadvantages of the diet

Often the weight lost is quickly restored. The reason for this is the wrong way out of the diet. The person immediately overeats on everything that was forbidden and begins to eat as before, before the diet. And the correct approach is that after two weeks you need to continue to eat small portions. Refrain from fried potatoes and other foods from the list of prohibitions.

You should also not stop playing sports.

The diet has a dual character. It is suitable for vegetarians only with adjustments to their diet, since the list of recommended products includes meat. Those who cannot imagine eating without meat will not like too little animal protein.

Immediately or after a few days, beans can cause flatulence, bloating, or even intestinal upset. If such symptoms appear, it is recommended to interrupt the diet and return to normal nutrition.

Judging by the reviews, the diet is not suitable for everyone. Many people prefer to make do with fasting days.

Contraindications

Not everyone can follow the bean diet for weight loss. Restrictions on its use are associated both with the composition of this vegetable crop and with the characteristics of its absorption.

• Due to the high content of substances in legume seeds that promote the crystallization of uric acid salts - purines - this diet is prohibited for diseases of the kidneys, liver, pancreas, uric acid diathesis, urolithiasis, gout, arthritis, rheumatism.
• The presence of a sufficiently large amount of phytates (the so-called phytic acid compounds) reduces the bioavailability of microelements, including iron. This makes legumes a forbidden food for certain blood diseases.
• This type of diet is not recommended for weight loss for older people, as well as for diseases of the digestive system. The reason is the difficult digestibility of legume fiber, its irritating effect on the mucous membrane (the result is increased gas formation, flatulence, and stool disorders).

Contraindications for use

Beans, lentils, and beans may not be eaten by all people. Doctors identify several internal diseases for which they will be contraindicated:

• pancreatitis (inflammation of the pancreas);
• joint pathologies;
• rheumatism;
• gastritis (inflammation of the gastric mucosa);
• kidney diseases that are severe and have complications.

Legumes are not allowed on the menu for people with certain dermatological diseases - these products remove excess fluid from the body, along with which calcium and iron “leave”.

Before you start losing weight on a diet with legumes, you should be examined by a therapist, even if there are no diagnosed internal diseases.

Watch this video about the benefits and harms of legumes:

Reviews and results of losing weight

Anna, 32 years old

Since childhood, I have loved beans, peas, and chickpeas. Therefore, when I decided to lose a little weight, the choice of diet was obvious. Dishes made from legumes are tasty and satisfying, so I didn’t experience any discomfort. The only “inconvenience” was that I had to give up sweets, and I have a sweet tooth. In two weeks I managed to lose almost 6 kg of weight.

Valentina, 28 years old

I was on this diet for weight loss for only 3 days, and I couldn’t stand it anymore. On the very first day, problems with gases began: the stomach was swollen like a drum, there was a constant heaviness in the stomach and intestines. Further - more, intestinal colic and constipation appeared. I did not notice any weight loss. I have no complaints against the authors of legume diets; they honestly warn about the possible consequences. Personally, I'll just have to find a more suitable method for losing weight.

Olga, 25 years old

A comprehensive protein diet combined with the gym helped me lose almost 5 kg in two weeks. True, the annotation stated the figure of 7 kg per week, but I consider my result to be very good, considering that I did not experience severe hunger or loss of strength. Now I try to eat less simple carbohydrates in order to maintain the achieved weight. It’s a bit difficult, but overall it works.

When is it prohibited to follow a diet?

The bean method, despite its many advantages, has several contraindications that should be taken into account in order to avoid serious problems:

1. The diet is not suitable for people who suffer from gout, kidney disease or gastrointestinal tract diseases.
2. It is not recommended to adhere to the diet for children, adolescents and elderly people.
3. Pregnant women and nursing mothers should strictly not follow this method.

This technique is not suitable for people who have an allergic reaction to beans. Therefore, before you go on a diet, you should eat some beans, then take a two-day break. If a rash does not appear on the skin and your health does not worsen, then following the technique is quite acceptable.

The bean diet is a unique nutritional system that is especially suitable for people who love a variety of legumes. The diet is designed in such a way that you do not get bored with the products offered on the menu. This diet allows you to lose extra pounds without harm to your health.