Beans for weight loss and dieting, reviews

Have you stopped admiring yourself in the mirror a long time ago? It's time to set things right with the diet in this article.

Many methods for getting rid of extra pounds suggest fasting, pacifying your wild appetite only with bland porridge or other healthy, but not very tasty food. The bean diet, on the contrary, takes care of your gastronomic pleasure, allowing you to lose weight in style. If you follow simple rules, you can lose a few extra pounds in a matter of days, which will have a beneficial effect not only on your appearance, but also on your internal state - you will want to continue working on yourself.

Composition of beans

Before studying the benefits of the plant, it is useful to pay attention to the chemical composition of beans. The pods or beans of the crop are eaten; they are canned, stewed, boiled or steamed. Per 100 grams of healthy product there are 21 grams of protein, 2 grams of fat, 54.5 grams of carbohydrates. Fiber in beans is almost 4%, pectin – 2.5%. Legumes are rich in vitamins A, B, and E.

Of the macroelements, beans contain a lot of potassium, calcium, magnesium, sodium and phosphorus. From micro-iron, iodine, cobalt, manganese and copper. The seeds have a high concentration of molybdenum, fluorine and zinc. Such a rich composition ensures the culture’s popularity and regular use in many dishes of different cuisines around the world. There are 300 kcal per 100 grams of beans, and 31 calories for the same number of pods.

Kinds

Beans are a heat-loving leguminous crop, the seeds of which germinate at a temperature of 10–12 degrees above zero. When frost occurs, the seedlings die.

Beans are sown on neutral or slightly alkaline soils, where row crops (tomatoes, cucumbers, cabbage, potatoes) were previously cultivated. A young plant is moistened extremely rarely (only during periods of drought), since early watering provokes the ovaries to fall off. After the buds open, the intensity of “moisture saturation” of the soil is tripled. In place of the fading flower, a pod gradually forms, inside which kidney-shaped seeds (5 - 12 pieces) ripen.

The length of the bean fruit ranges from 7 to 25 centimeters (depending on the plant variety).

There are 3 types of beans according to their structure:

Hulling (grain). A characteristic feature is the presence of a parchment layer on the inside of the pod flaps. The color of the fruit varies from white to dark red with splashes. Shelling beans are grown mainly for their seeds.
Semi-sugar. There is a parchment layer in bean fruits, but it is noticeable only when the grain is drying. Young soft seeds of the plant, which are at the stage of milky-waxy ripeness, are used for food.
Asparagus (sugar). These beans are called vegetable beans because the green pod with underdeveloped soft seeds is used for food.

Interestingly, leguminous crops enrich the soil with nitrogen, as a result of which its fertility increases (due to the proliferation of nodule bacteria).

Benefit

The beneficial properties of beans for weight loss, whose calorie content is close to some cereals, are high and invaluable. Unlike cereals, legumes contain more vegetable protein, which goes well with the animal and helps with its absorption. With the support of vegetarian principles, beans are simply irreplaceable for weight loss - they are a source of essential amino acids, of which they contain almost a quarter.

The coarse plant fiber in beans normalizes the functioning of the digestive tract, maintains a feeling of fullness, which leads to a reduction in the amount of food consumed and weight loss. Just a glass of beans a day helps you get your daily fiber requirement. Restrictions on the consumption of culture are placed only on canned foods - they contain a lot of salt, which does not contribute to the process of losing weight.

What are the benefits of green beans?

Of all the varieties of crops, asparagus or green beans for weight loss have the lowest calorie content. Vegetable protein and fiber in the pods normalize the functioning of the digestive tract, correct body weight, and improve skin condition. The pods are low in calories and easy to digest. Scientists have proven that beans effectively block calories - inhibiting the absorption of carbohydrates and starch, which leads to weight loss. It reduces appetite by stimulating the formation of a hormone in the body that is responsible for metabolism and suppresses the feeling of hunger.

Red

In addition to being a valuable source of protein, the beneficial properties of red beans for weight loss include an increased concentration of microelements and vitamins. The nourishing culture is actively used to shed extra pounds, while at the same time bringing benefits in the form of an increase in hemoglobin levels, the appearance of vigor and vitality. Due to fiber and calcium, beans stabilize glucose during weight loss and remove toxins from the body.

Red beans cleanse the body, have diuretic properties, and treat diseases of the gastrointestinal tract, liver, kidneys, heart, and blood. Their nutritional effect is similar to that of meat, so legumes can actively replace it in dishes. It is forbidden to take raw seeds - they contain many toxic substances. First, soak the beans overnight, boil for 10 minutes and consume. Normally, an adult needs three glasses of red beans weekly - you can eat them in the form of soups, salads, and boiled side dishes.

White

The increased content of copper and zinc is the benefit of white beans for weight loss in women. The protein in its composition is easily digestible and suitable for use for diabetes, pancreatitis, and gastritis. Essential amino acids in white beans quickly saturate and remove toxins from the body. Calcium and magnesium in beans improves the condition of bones and teeth, potassium improves the condition of the heart and blood vessels. Old age becomes a limitation on the consumption of white beans - the purine in the composition worsens health in case of gout and nephritis.

Contraindications

For culinary purposes, bean seeds and pods that have undergone heat treatment are used. However, with weakened intestinal microflora, even boiled beans cause gas formation, bloating and heaviness in the abdomen. To neutralize the side effects, beans are consumed with fresh herbs, and fennel or dill seeds are added to the water where the fruits are boiled.

Beans are excluded from the menu for the following diseases:

jade;
gastritis;
colitis;
gout;
stomach ulcer;
acute pancreatitis;
increased acidity of gastric juice;
cholecystitis.

In addition, pregnant women, young children and the elderly should not consume beans.

Remember, consuming fresh fruits of the plant is strictly prohibited, since they contain toxic substances.

Bean diet for quick weight loss

There is an effective bean diet that allows you to say goodbye to 3-5 kg of excess weight in a week. The diet includes three meals a day, most of which consists of boiled beans. When asked whether beans make you fat, nutritionists answer in the negative, provided the portion size is respected - they should not be large or contain harmful foods.

Sample diet menu for weight loss using beans:

Breakfast – boiled beans with herbs, olive oil.
Second breakfast – apple, berries.
Lunch – 125 g beans, vegetable salad.
Dinner – 100 g of stewed beans and the same amount of fish or meat. Sometimes you can replace the beans with brown rice or mix the products in equal proportions.

A simpler dietary option is to replace dinner with bean broth. This diet is suitable for people of any age, but is contraindicated for diseases of the intestines, stomach, and kidneys. To prepare the decoction, soak the beans for a couple of hours, drain the water, cook for half an hour, and strain the liquid. A glass of broth for dinner with a couple of fruits will help you lose weight in half a month.

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conclusions

The technique will not help you get rid of a lot of excess weight, but the diet for weight loss using beans is more rational than other express methods. In a week of diet, you can get ready to switch to proper nutrition, which will help you get rid of the problem of excess weight in the future.

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Salad

Cooking time: 3 hours.
Number of servings: 2 persons.
Calorie content of the dish: 132 kcal per 100g.
Purpose: for a snack.
Cuisine: Russian.
Difficulty of preparation: simple.

How to make bean salad for weight loss is described in the following recipe. This simple dish features balanced protein flavors combined with seasonings. Onions and garlic add the desired pungency, apple cider vinegar adds piquancy, and herbs and spices help you burn extra pounds faster. It is better to use red bean seeds for making.

Ingredients:

dry red beans - a glass;
onions – 1 pc.;
garlic – 2 cloves;
vegetable oil – 20 ml;
apple cider vinegar – 15 ml;
hops-suneli – 2 g;
coriander – 1 g;
parsley – 20 g.

Cooking method:

Soak the beans in cold water for two hours, change the water, and cook for half an hour.
Chop the onion and simmer in oil until golden brown.
Press the garlic and chop the greens.
Place beans, onions, garlic, and parsley on the bottom of the salad bowl. Sprinkle with vinegar, stir, season with a couple of spoons of broth.

Bean soup

Cooking time: 2.5 hours.
Number of servings: 4 persons.
Calorie content of the dish: 84 kcal per 100g.
Purpose: for lunch.
Cuisine: Russian.
Difficulty of preparation: simple.

How to prepare weight loss soup with beans is described in detailed step-by-step instructions. This simple meatless vegetable soup gets a pop of color from the addition of fresh tomatoes, sweet peppers and carrots. The recipe calls for red onions, but if not available, replace the component with a white onion. To improve the taste, add a lot of herbs, spices, and green onions to the broth.

Ingredients:

beans - 2 cups;
vegetable oil – 10 ml;
onions – 2 pcs.;
carrots – 1 pc.;
vegetable broth – 2 l;
tomatoes – 200 g;
bell pepper – half the fruit;
coriander – 2 g;
greens – 20 g.

Cooking method:

Soak the beans for two hours.
Remove the skin from the tomatoes and cut into slices. Grate the carrots on a coarse grater, chop the onion and pepper.
Fry onions, carrots, tomatoes. Simmer for four minutes, add paprika. Season with salt, black pepper, ground coriander. Simmer for five minutes.
Place the beans into the boiling broth and cook for 20 minutes. Season with roast and cook for six minutes.
Decorate with greens.

In tomato

Cooking time: 3 hours.
Number of servings: 2 persons.
Calorie content of the dish: 180 kcal per 100g.
Purpose: for dinner.
Cuisine: Russian.
Difficulty of preparation: simple.

The following instructions will teach you how to cook beans in tomato sauce while losing weight. Unlike a canned store-bought product, a homemade side dish is low in calories and can be used as a complement to meat. White or red beans, tomato juice or tomato paste diluted with water are suitable for production.

Ingredients:

dry red beans - a glass;
onion – 1 pc.;
tomatoes – 3 pcs.;
carrots – 1 pc.;
bell pepper – 100 g;
tomato juice – half a liter;
olive oil – 20 ml;
parsley - a bunch;
garlic – 3 cloves;
garlic - 2 arrows.

Cooking method:

Soak the beans for two hours, boil for 15 minutes.
Cut the vegetables into equal cubes, add oil, simmer for 20 minutes.
Add juice, beans, salt. Simmer for 15 minutes without a lid.
Season with garlic and spices and simmer for five minutes.
Let it sit for 10 minutes.

Varieties

Red bean diet

It will be useful, in addition to all of the above, because it contains: histidine , lysine , thiamine , tyrosine , arginine , tryptophan , vitamin C, beneficial acids and a huge amount of iron .

This set of nutrients is recommended for people diagnosed with anemia .

Also, the high content of antioxidants allows red beans to rightfully be called a product of youth.

White bean diet

It will provide your body with microelements such as copper , zinc , magnesium and valuable amino acids. Therefore, white beans are often recommended as food for patients with diabetes , eczema , gastritis , rheumatism , and are also recommended for use as a natural diuretic.

Green bean diet

It is most acceptable due to its low calorie content and maximum content of nutrients. Green beans contain a huge amount of fiber , which cleanses the gastrointestinal tract of waste and toxins . In addition, green beans can restore and improve hormonal levels, kidney and liver function, respiratory organs, and the quality of skin and hair.

Boiled

Cooking time: 15 minutes.
Number of servings: 1 person.
Calorie content of the dish: 32 kcal per 100g.
Purpose: for lunch.
Cuisine: Russian.
Difficulty of preparation: simple.

Boiled beans are considered an indispensable product for weight loss. You can boil dry seeds or fresh young shoots. In winter, frozen pods are suitable and are best steamed. This light side dish goes well with fish and chicken breast. It can be seasoned with aromatic spices, tofu soy cheese and olive oil mixed with lemon juice.

Ingredients:

bean pods – 200 g;
olive oil – 20 ml;
lemon juice – 20 ml;
rosemary - a pinch;
dried basil - a pinch.

Cooking method:

Place the pods in a steamer and cook for 11 minutes.
Grind the spices in a mortar, add oil and lemon juice.
Pour the sauce over the pods.

Reviews from those who have lost weight

Well, here are the reviews of those who lost weight on legumes. They will tell you more than any nutritionist promises.

Ksyukha: You should definitely eat beans 2 times a week, but I don’t recommend combining them with fish or meat.
Lisa: They classify it as a product with complex carbohydrates. There's also a lot of cellulose here. Yes, and very useful. in general, you don’t feel like eating for a long time after it and you feel worse
Nona: I don’t recommend eating red and white. But the green pod is what you need. She has few calories. I often cook it - I cook soup, make salad, etc. I lost 5 kilos using it.
Masha: You need to eat it! When losing weight, you often feel dizzy, but this is not the case with beans.
Nyusya: The body definitely needs proteins. So eat beans quietly, but not at night.

Stewed

Cooking time: 3 hours.
Number of servings: 2 persons.
Calorie content of the dish: 121 kcal per 100g.
Purpose: for lunch.
Cuisine: Russian.
Difficulty of preparation: simple.

Diet stewed beans for weight loss can be tasty and healthy if you mix it with vegetables, seasonings and add a little cheese for sophistication. For the next recipe you will need white beans, which are distinguished by their tenderness and harmony of taste. Sweetish leeks and low-fat sour cream for topping are ideal. You can eat the resulting dish for lunch or dinner.

Ingredients:

white beans – 300 g;
leek – 300 g;
canned corn – 20 g;
sweet pepper – 300 g;
onion – 1 pc.;
vegetable oil – 20 ml;
tomato paste – 20 ml;
sour cream – 250 ml;
hard cheese – 100 g.

Cooking method:

Soak the beans for two hours, boil for half an hour.
Cut the vegetables into equal slices and simmer in oil until half cooked.
Pour in sour cream, pasta, season with grated cheese and spices. bake in the oven at 180 degrees for 15 minutes.

What is the plant useful for?

When beans enter the body, they inhibit the absorption of more carbohydrates. They are digested slowly, and you feel full for a long time. At the same time, a hormone is produced that helps you lose 1-2 kg on a diet without stressing the body.

Beans contain components that are important both for weight loss and health improvement:

lean protein;
vitamins of groups A, B, C, E;
organic acids;
amino acids;
macro- and microelements (potassium, magnesium, calcium, etc.).

However, you can get better from beans. It depends on the quantity and quality of the product. Refried beans contain a lot of unhealthy fats that will not help you lose weight.

In 100 g of boiled beans - 123 kcal, in pods - 25.

Effect on the body

The listed components reduce sugar and cholesterol levels and stabilize the amount of glucose. During weight loss, this allows you to control your body weight.

Beans improve blood quality, trigger regenerative processes and remove cholesterol. And cholecystokinin, produced when eating beans, converts fats into energy.

One of the important benefits of this plant is its insoluble fiber. A glass of beans contains its daily requirement. The element improves digestion, eliminates constipation, and cleanses of toxins and waste.

When low-carb weight loss, meat is often replaced with legumes.

Benefits for pregnant women

The folic acid contained in the product is necessary for pregnant women to prevent neural tube defects in the fetus. Legumes help with anemia, toxicosis and bad mood.

Pregnant women notice that by eating beans in the first days of pregnancy, they get rid of nausea in the morning. And the sulfur in these plants helps with the functioning of the respiratory system. Copper increases hemoglobin, which often worries young mothers.

Only boiled beans are healthy. In its raw form, the product is harmful.