From pumpkin soup, porridge and meatballs, excess fat melts before our eyes. And this low-calorie vegetable is very useful. Get 13 diet meals, learn 8 delicious recipes and lose up to 4 kg in a week!
Orange is energy, warmth, a sense of joy and good mood. Psychologists believe that his presence in any endeavor guarantees the success and victory of the work begun. Perhaps the pumpkin diet for weight loss will not be an exception.
The pumpkin diet is considered a low-calorie type of food, because in 100 g of this raw fruit, depending on the variety, there are only 22-26 kilocalories. Fiber, choleretic and diuretic effects, pectin make pumpkin the No. 1 product in this diet.
The vegetable is known to us for the content of a large number of useful vitamins and minerals:
- vitamins - beta-carotene, vitamins C, E, B1, B2, PP and folic acid;
- macro- and microelements - potassium, calcium, magnesium, sodium, phosphorus. Also iron, iodine, copper, zinc and others.
Advantages and disadvantages
There are several advantages of an orange diet:
- Delicious varied dishes - the diet is quite rich and will suit many people with its taste abundance.
- The menu does not require a lot of expenses - the dishes are easy to prepare, without the use of significant culinary skills and financial investments.
- Lack of hunger - the content of pectins and fiber provides a feeling of satiety for a long time.
- A short course of the pumpkin diet - makes the diet available to more people who want to correct their figure.
- The result of losing weight is 8 kilograms for 14 of it - it depends on individual characteristics, but is considered quite achievable.
- An abundance of nutrients and vitamins in pumpkin - during the period of weight loss with limited nutrition, it is very important to get a vitamin complex that contributes to good health and vitality.
- Adjustment of the work of internal organs and body systems - contributes to the coordinated work of the gastrointestinal tract and some systems, such as the cardiovascular, nervous.
- Removal of toxins and toxins - a vegetable is a powerful antioxidant.
- Elimination of problems with stool - improves digestion, has a diuretic and laxative effect.
Among the disadvantages of this diet are the following:
- Low daily calorie content - as a result, the diet is not possible with prolonged use.
- It is not designed for people with individual intolerance to pumpkin - it will be impossible to eat the proposed dishes every day.
- Some restriction of products that are of animal origin - not everyone will be able to refuse such food.
Basic Rules
There are some common points of this type of weight loss:
- The diet menu does not have to be too strict and rigid.
- Restrictions on the volume of a serving are within 200-250 g, for soups - 300 ml.
- It is recommended to drink a glass of water in the morning on an empty stomach.
- Eating 3 times a day, it is advisable to stick to meals at certain hours.
- The daily calorie content of the diet is 1000-1200 kilocalories.
- It is important to observe the drinking regime - pure non-carbonated water (at least 1.5 liters) and green tea without sugar and additives. But fluid intake is possible only between meals, do not drink food.
- Choose bright fruits without damage.
- Limit snacking.
- Complete rejection of fried, fatty, spicy, salty foods and flour products, as well as alcohol.
- If there is juice on the menu, it must be used only freshly squeezed.
- The last meal should be no later than 18:00, consist of a light meal.
- In order to replenish the vitamin reserve in the human body, the course is recommended in the winter.
- Showing feasible physical activity - cycling, yoga, walking and others.
- The maximum period of application of this type of food should be no more than 2 weeks.
- Strictly limit the intake of sugar and salt, cook dishes without using them.
It should be noted that some sources provide information about the possible replacement of pumpkin dishes with zucchini or zucchini on the menu. They also allow snacks, which can be in the form of unsweetened fruits, coffee or tea without sugar, the use of salt in cooking in minimal quantities.
Menu
The diet is considered multivariate, it will be easy for everyone to choose an acceptable eating style for themselves. The general condition is the need to adhere to its basic rules.
It should be remembered that the following dietary options for weight loss are fact-finding information. When choosing a dietary adjustment scheme, you need to consult a specialist in the dietetics industry!
For 1 day
This version of the pumpkin diet is very popular among lovers of the so-called "fasting days", weight loss can be up to 2 kilograms per day. They can be used 1-2 times a week. Bright orange fruits are chosen for unloading, they are sweeter than other varieties and are well suited for this menu option. Vegetables can be eaten in any form - raw, stewed, baked or drink freshly squeezed juice. The menu of the day may include only pumpkin dishes or its combination with some products. On the eve, before the fasting day, dinner should be in the form of a light meal.
There are 4 subtypes of unloading:
Monoday: you need to take about 1-1.5 kg of pumpkin pulp, peel, bake or boil whole or in pieces. Divide into 5 servings, eat throughout the day. You can optionally sprinkle with cinnamon or cocoa (on the tip of a knife). Drinking requirements and basic rules must be observed.
Day on pumpkin juice:
- breakfast - 2 slices of rye bread and 250 ml of freshly squeezed juice;
- lunch - 100 g of boiled rice, 1 baked apple and 250 ml of freshly squeezed juice;
- dinner - 200 g of steamed vegetables and 250 ml of freshly squeezed juice.
- breakfast - 2 slices of rye bread and 250 ml of freshly squeezed juice;
- snack - 100 g of fat-free cottage cheese and 250 ml of freshly squeezed juice;
- lunch - 100 g of boiled beef or lean fish, 200 g of fresh vegetable slices and 250 ml of freshly squeezed juice;
- dinner - 100 g of boiled chicken breast, tomato or cucumber (1 piece) and 200 ml of freshly squeezed juice.
For porridge:
- breakfast - rice porridge with pulp on the water (100 g of rice, 300 g of boiled pumpkin);
- snack - 200 g of fresh grated raw vegetable and 1 pear;
- lunch - apple salad, 200 g of raw grated pumpkin pulp, 1 tablespoon of lemon juice and cinnamon (on the tip of a knife), 250 ml of fresh juice;
- snack - 250 g of baked pumpkin;
- dinner - 300 g of boiled pulp and 250 ml of low-fat milk, 1 tablespoon of honey.
For pumpkin soup:
- breakfast - 200 g of fresh vegetables (grate 100 g of raw pumpkin and carrots each) and 2 tablespoons of lemon juice, 200 ml of fresh juice;
- snack - 200 g of pulp boiled in water;
- lunch - cook soup with vegetables. Chop carrot, apple, bell pepper, tomato, onion and pumpkin. Simmer everything together with the addition of 1 tablespoon of olive oil and 200 ml of water over low heat. Add 1 clove of garlic and spices, cover with a lid and simmer everything together until tender. Can be crushed with a blender;
- snack - 200 ml of fresh juice;
- dinner - 300 g of baked vegetable.
For 3 days
The duration of the nutrition scheme is designed for 3 days, the possible weight loss is in the range of 2-3 kilograms. The basic rules of dietary nutrition are preserved. There are 2 menu options to choose from daily.
The first day:
- breakfast - 200 g of vegetable mixture, pour 1 tablespoon of lemon juice, a cup of green tea or coffee without sugar;
- lunch - 300 ml of vegetarian soup, sliced \u200b\u200braw pieces of orange fruit and 1 apple;
- dinner - porridge with pulp (any cereal).
- breakfast - 200 g of porridge (you can take any cereal) and a cup of green tea or coffee without sugar;
- lunch - 250 g stew. Cut the pumpkin, onion, carrot and stew together with the addition of a minimum amount of vegetable oil. Add 100 g chicken fillet, cut into cubes. Add spices, simmer under the lid until cooked;
- dinner - 200 g of boiled orange pulp with dried fruits, 50 g of cottage cheese.
Second day:
- breakfast - 200 g of raw grated carrot salad and a cup of green tea or coffee without sugar;
- lunch - soup and crackers of rye bread;
- dinner - 200 g of baked pumpkin, you can add a little cinnamon and 1 teaspoon of natural honey.
- breakfast - 200 g of porridge and a cup of green tea or coffee without sugar;
- lunch - 250 g vegetable puree, 1 baked apple;
- dinner - baked apples with low-fat cottage cheese, pour over 1 teaspoon of honey.
Day three:
- breakfast - 250 g of porridge with pulp (you can take any cereal) and a cup of green tea or coffee without sugar;
- lunch - soup with vegetables, 1 slice of rye bread;
- dinner - 200 g of salad with an orange vegetable and pineapple, 150 g of fat-free cottage cheese.
- breakfast - 250 g of a vegetable mixture, season with 1 tablespoon of lemon juice;
- lunch - 300 ml of soup with meatballs (use minced chicken);
- dinner - 200 g pumpkin fritters or 250 g pineapple salad.
For 4 days
The duration of this version of the pumpkin diet is 4 days, the possible weight loss will be from 3 kg and above. The pumpkin diet is considered cyclical, that is, a basic 4-day nutrition menu can be used for longer periods, for example, for 7, 10, 12 and 14 days. In this case, it is necessary to repeat the menu, starting from the first day, observing the basic rules of the diet.
First day:
- breakfast - salad with pumpkin in any form with the addition of carrots and lemon juice, green tea without sugar;
- lunch - vegetable soup (or puree soup) and a slice of rye bread, green tea without sugar;
- dinner - pumpkin stew or baked.
Second day:
- breakfast - 200 g of fruit mixture, season with low-fat yogurt or lemon juice, green tea without sugar;
- lunch - soup with vegetables (potatoes excluded), a few fritters;
- dinner - baked apples, add cottage cheese with minimal fat content and prunes.
Third day:
- breakfast - porridge on the water (you can take any cereal), fruit slices with pineapple, green tea or coffee without sugar;
- lunch - soup with meatballs (only lean meat is allowed for minced meat), a slice of rye bread;
- dinner - pumpkin slices and fat-free cottage cheese.
Fourth day:
- breakfast - porridge on the water and a salad with carrots, green tea or coffee without sugar;
- lunch - vegetable puree soup, stewed vegetables, a glass of fruit juice;
- dinner - vegetable stew based on pumpkin, carrots, mushrooms, zucchini, add greens.
This type of menu is not a strict option with unconditional execution. With this weight loss scheme, it is important to adhere to the basic rules, modifying the menu to suit your taste preferences. You can alternate meals in days, replace options, most importantly, maintain a dietary approach in their preparation.
An orange vegetable should be present in any form at every meal, portions should be small. It is also necessary to monitor the daily calorie content of the diet and not exceed the value above the specified rate of 1200 kilocalories.
For 7 days
The duration is 7 days, the value of the excess weight lost is 3-5 kg. The principles are similar to the previous options for pumpkin diets. Meals for the day are suggested below. Breakfast can be divided into 2 meals.
First day:
- breakfast - a fruit or vegetable mixture, porridge, tea or coffee without added sugar;
- lunch - vegetarian vegetable soup;
- dinner - stewed pumpkin and hard cheese of minimum fat content (50 g).
Second day:
- breakfast - apple slices (pour lemon juice and 1 teaspoon of honey), porridge, tea or coffee without added sugar;
- lunch - dietary soup and low-fat steamed fish;
- dinner - baked or fresh apples.
Third day:
- breakfast - salad, porridge, tea or coffee without added sugar;
- lunch - vegetable cutting from fresh raw vegetables, stew;
- dinner - 50 g of minimum fat cottage cheese and pineapple salad.
Fourth day:
- breakfast - porridge and vegetable mixture, tea or coffee without added sugar;
- lunch - 100 g of boiled chicken fillet without skin and soup-puree;
- dinner - vegetable stew.
Fifth day:
- breakfast - apple-pumpkin smoothie, tea or coffee without added sugar;
- lunch - 1 soft-boiled egg, salad with orange pulp and green leaves;
- dinner - pumpkin fritters.
Sixth day:
- breakfast - an apple, oatmeal, tea or coffee without added sugar;
- lunch - 100 g low-fat cottage cheese, baked vegetable;
- dinner - salad with beets, an apple.
Seventh day - you can eat only raw pumpkin.
For 10 days
The duration of the diet is 10 days, the probable weight loss is 5-6 kilograms. The menu for 4 days is taken as the basis, it is recommended to repeat until the desired result is obtained. Also, we must not forget about the basic rules of the diet and limiting the caloric content of the daily diet.
For 12 days
The duration of the course is 12 days, weight loss can reach 6-7 kilograms. It is recommended to alternate the pumpkin diet menu for 4 days, in total you get 3 circles. Compliance with the basic requirements is maintained, the maximum calorie content of the daily menu is not more than 1200 kilocalories.
For 14 days
This is the longest type of pumpkin weight loss scheme. The course is 14 days, that is, you need to go through 2 circles of the menu for 7 days. Nutritionists do not recommend exceeding the specified period. It is possible to reduce weight up to 8 kilograms. Here, too, the basic principles of the diet work.
Diet Options
pumpkin-carrot
This diet is also known as "orange", designed for 12 days, the estimated weight loss is 5 kilograms. Basic dietary requirements apply. The menu is designed for 3 days, it is necessary to carry out 4 approaches.
First day:
- breakfast - 200 g of raw grated carrots seasoned with low-fat yogurt and 200 g of pumpkin porridge;
- lunch - 250-300 ml of puree soup with the addition of vegetable broth, fresh vegetable salad, 100 g of boiled beef, a slice of rye bread;
- dinner - 250 g of stewed carrots with the addition of onions and garlic, before going to bed, drink 200 ml of milk or kefir of minimum fat content.
Second day:
- breakfast - 200 g of oatmeal and 200 g of salad;
- lunch - 250-300 ml of soup, boiled lean fish, carrot pancakes and sour cream (choose no more than 10% fat);
- dinner - apples baked with low-fat cottage cheese, and a slice of bread, before going to bed, drink 200 ml of milk or kefir with minimal fat content.
Third day:
- breakfast - 200 ml of milk porridge (choose milk with a minimum fat content), fresh salad with carrots and apples, sprinkled with honey;
- lunch - 250-300 ml of vegetable soup and pumpkin pancakes (several pieces);
- dinner - 100 g of boiled chicken breast, stewed carrots and 1 grapefruit, before going to bed, drink 200 ml of milk or kefir of minimum fat content.
Pumpkin-rice
For 3 days, you need to eat rice porridge with orange pulp, cooked in water. Allowed to eat fruits and vegetables, limit potatoes, bananas and grapes. Alcohol, sugar and salt are also prohibited. Fatty, spicy, fried foods and flour products are also excluded.
This diet plan will help get rid of 3 kilograms of weight, it is allowed to repeat it 2-3 times a month to improve digestion.
On pumpkin porridge
Duration - no more than 5 days, alternate the menu every other day, you can repeat no more than 1 time in 2 months. Weight loss is achieved at the level of 3-4 kilograms. All general recommendations regarding the diet remain valid.
First day:
- breakfast - 200 g of porridge on the water and 1 cucumber (or tomato);
- lunch - 50 g of boiled chicken fillet (cook without skin and salt) and 200 g of porridge in water;
- afternoon snack - 150 g of baked vegetables in the oven;
- dinner - 200 g of salad and boiled low-fat fish.
Second day:
- breakfast - 150 g of chopped boiled vegetables and carrots;
- lunch - 200 g of porridge cooked on water, and 50 g of hard cheese of minimum fat content;
- afternoon snack - 100 g of pulp baked in the oven;
- dinner - a salad with any vegetables (raw) and boiled low-fat fish.
The total weight of the serving should be no more than 250 g.
On kefir and pumpkin
This diet option is great as a fasting day for 1 day for those people who find it difficult to endure fasting. During the day, you need to eat 500 g of baked or boiled pumpkin pulp and drink 1.5 liters of fat-free kefir. It is also necessary not to forget about the basic requirements applicable to the specified diet. Weight loss will be minus 2 kilograms per day.
On apples and pumpkin
Its duration is 3 days, the plumb line will be up to 3-4 kilograms. This weight loss scheme is considered tough and strict, as it includes a limited set of products:
- baked or boiled orange vegetable (without the use of sugar and salt);
- fresh green apples;
- at lunch, it is allowed to eat pumpkin salad with apples (100 g of pulp and 2 pieces, respectively);
- compliance with the drinking regime and the basic rules is mandatory!
On pumpkin seeds
This is a monotonous and low-calorie version of the pumpkin diet, during which you need to add fruit seeds to ready meals and drink fresh juice from the pulp. Duration is 4 days, weight loss is up to 3 kg.
- breakfast - 250 g of porridge on the water, a few pieces of almonds;
- lunch - 200 g of vegetable or fruit salad, sprinkle with a handful of seeds;
- afternoon snack - 100 g fat-free cottage cheese;
- dinner - 30 g of seeds.
Pumpkin juice for weight loss
It is the basis of health and dietary nutrition. It contains many minerals and vitamins. The juice has a list of healing properties:
- It has a general strengthening effect.
- Increases immunity.
- Promotes weight loss.
- Recommended for diabetes.
- Reduces the risk of infections and colds.
- Improves metabolism and blood circulation.
- Soothes and eliminates insomnia.
- Tones.
- Improves well-being.
- It is used in folk medicine in the treatment of skin diseases (externally).
In the absence of diseases in which juice is contraindicated, it is widely used for weight loss. It is recommended to spend 1-2 times a week a fasting day on juice for those who have a problem of excess weight.
A strict unloading day looks like this:
- every 3 hours throughout the day drink 300 ml of pumpkin juice;
- during breaks, it is allowed to drink only pure non-carbonated mineral water or green tea without the addition of sugar in unlimited quantities;
- during the day it is forbidden to eat, drink other products.
The advantage of this method is considered to be a quick relief from constipation and swelling, the disadvantage is that not everyone can use such a scheme, since the feeling of hunger will be strong. Only people with good motivation and willpower can endure.
Preparing juice for unloading is quite easy:
- wash the fruit
- to peel;
- cut into pieces;
- squeeze juice in a juicer.
To prepare juice as an additive to a healthy diet, mix 0.5 l of freshly squeezed juice, 100 g of sugar and the juice of 1 lemon. Take in the morning on an empty stomach 30 minutes before breakfast.
Pumpkin juice pairs well with apple or carrot juice for a low-calorie detox smoothie. It is better to take it raw and cook immediately before use.
pumpkin seeds as a dietary supplement
The seeds of the fruit are widely used in adjusting the diet for weight loss. They contain vitamins and nutrients, polyunsaturated fatty acids, zinc, magnesium, so they can be safely used in the daily menu. They can be sprinkled on ready-made first courses, salads, and also used as a snack.
But do not forget that the calorie content of seeds is very high (538 kilocalories in 100 g). Therefore, do not exceed the recommended intake rate in the menu. It is advisable to dry the seeds before use.
The diet menu using seeds is described above.
Pumpkin oil in the diet
You can also use for weight loss and oil, which contains unsaturated fatty acids. It will help restore metabolic processes and lower cholesterol levels. There are several benefits of oil:
- promotes bowel cleansing;
- accelerates the breakdown of body fat;
- regulates appetite;
- prevents the accumulation of fat;
- and many others. other.
The beneficial substances and vitamins contained in the oil make it their full-fledged source during the period of dietary restriction. When using oil, remember that it should not be exposed to temperature and consumed sparingly. It is recommended to add 1 teaspoon of oil to ready meals, salads, cereals, or take the same amount in pure form 1 hour before meals. You don't need to drink.
The oil contains a certain amount of allergens, it should be taken very carefully.
Dish recipes
Since the orange fruit has a large number of fans, there are many recipes for cooking dishes with pumpkin. They are light, tasty and low in calories.
Pumpkin soup
Low-calorie: cut the vegetable pulp, carrots and bell peppers into cubes and put in a saucepan. Pour in water or vegetable broth to cover completely. Cook over low heat. You can add chopped tomatoes and onions later. Pour in 1 tablespoon of vegetable oil. To taste, add greens, tomato paste and salt on the tip of a knife. After boiling, remove from the stove.
With cream: prepare and cut the same set of vegetables, stew in a small amount of water with the addition of 1 tablespoon of vegetable oil. Add finely chopped onion, tomato. At the end of cooking, add low-fat cream, salt on the tip of a knife and boiled water, adjusting the thickness of the soup. Bring to a boil and turn off. You can beat with a blender.
Pumpkin porridge
On the water: the vegetable is washed, peeled, cut into cubes. Stew 200 g of vegetable pulp in a small amount of water for 30 minutes. Then add 1-2 tablespoons of any cereal (rice, oatmeal, millet). Cook under a closed lid for another 20 minutes until cooked.
On diluted milk: dilute low-percentage milk with pure water in a ratio of 1:1, add 200 g of diced pumpkin. Boil in milk until boiling. Pour a few tablespoons of washed rice or cereals of any cereal crop. Bring to readiness over low heat.
Salad with apple
Cut the peeled vegetable and apple into strips or chop on a grater. Stir, sprinkle with 1 tablespoon of lemon juice. Drizzle with 1 teaspoon of liquid honey. You can also use low-fat yogurt without additives as a dressing and sprinkle with a few peeled seeds.
Salad with almonds
100 g of raw orange pulp finely chopped or grated, add finely chopped almonds (2 teaspoons), season with olive oil, liquid honey or low-fat yogurt.
Ragout with vegetables
Carrots, pumpkin and onion cut into pieces, stew in a pan in a small amount of water. Pour 1 tablespoon of vegetable oil. Add water, tomato, garlic and other vegetables (with the exception of potatoes). Spices, herbs - to taste. Salt is on the tip of a knife. Simmer everything together under a closed lid until ready.
Fritters
Grate a vegetable, you can optionally add carrots or an apple. Add a little flour, cinnamon, soda and 1 egg so that you can form pancakes from the mass. Fry on both sides in a small amount of vegetable oil.
cutlets
Grate the pulp on a coarse grater, stew in water, cool. Then add oatmeal (1 cup), a pinch of salt, 1 egg. Pour a little vegetable oil into a heated frying pan, make cutlets from the “dough” and fry on both sides.
Fritters and meatballs are high-calorie dietary dishes; they should be consumed in moderation during the pumpkin diet.
baked pulp
Cut the peeled pulp into small pieces, bake until tender. After cooling, it is allowed to pour 1 teaspoon of liquid natural honey.
The right way out of the diet
To consolidate and maintain weight, you need to smoothly and slowly leave the diet. Pumpkin dishes should not be immediately excluded, it is gradually necessary to introduce new low-fat and low-calorie dishes into your menu. Do not pounce on forbidden food. You should eat, adhering to the principles of a healthy diet, because a quick return to the previous diet can provoke weight gain.
Contraindications
There are a number of contraindications to the specified nutrition scheme:
- diseases of the gastrointestinal tract and pancreas - ulcers, gastritis, etc.;
- pregnancy and lactation;
- allergic reactions;
- individual intolerance to products in the proposed menu;
- old age and children;
- reduced immunity;
- any chronic disease.
- pumpkin and water
- salt with sugar
- honey and butter,
- a handful of raisins.
There are no specific proportions or exact weights of the ingredients. Take the amount of pumpkin and water, focusing on how many people you will cook porridge. All other listed components add only to your taste.
How to cook diet pumpkin porridge on the water
1. Peel the vegetable, wash and cut the flesh into medium-sized cubes.
2. Fold the cut pumpkin into a saucepan, pour in enough water to cover the pieces a little. Put the pan on the stove, make the fire small and boil for 20 minutes. This time will be enough for any variety of pumpkin and the size of the cut pieces.
3. In the meantime, take care of the raisins, it must be steamed well. To do this, fill the berries with warm water and hold in it for 20-25 minutes. If you fill it with cold water, then the raisins will swell much longer - 3-4 hours. There is such a culinary unspoken rule for steaming raisins - the colder the water with which the raisins are poured, the longer it must be kept in it. When there is absolutely no time, put the raisins in a colander and scald with boiling water. It is necessary to scald, and not pour, otherwise it will turn out to be a boiled mess. 
4. If there is water left after boiling the pumpkin, pour it into a separate mug or glass. To prepare porridge, we need a ready-made pumpkin, and with water it will be possible to regulate the density of the dish. 
5. Grind the pumpkin pulp to a mushy state. This can be done with a blender, a potato masher, or just mash with a fork. 
6. Actually, dietary pumpkin porridge on water without cereals is ready, the rest is a matter of taste. Add some salt and sugar if desired. You can season pumpkin porridge with honey, put pieces of butter. When the butter has melted, pour raisins into the porridge, mix everything well and you can put it on portioned plates. If the porridge turned out to be too thick, and you want to thin it, then dilute it with a little pumpkin broth, which you poured into a separate bowl. Together with raisins, you can add pieces of finely chopped dried apricots or prunes, nuts, seeds to such a porridge (although sunflower is prohibited with bile). 
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious :)
Content
The popular pumpkin diet has received a lot of good reviews due to its simplicity - you can take different recipes, cook any pumpkin dishes and drink diet juice. The nutritionists who developed this method of losing weight believe that even in a few days the body will be cleansed of harmful toxins, unnecessary kilograms, and enriched with vitamins with the help of a pumpkin menu.
Pumpkin is added to the menu not only to lose weight. It has a unique vitamin composition. A properly grown vegetable, for which nitrate fertilizers have not been used, contains:
- vitamins - E, PP, C, K, D, A, B, T;
- carbohydrates;
- proteins;
- Omega 3;
- trace elements - sulfur, zinc, iron, phosphorus, calcium, copper, magnesium, potassium.
The main benefit of pumpkin for weight loss is that it has a low energy value in its raw form - only 22 kcal, and after heat treatment - 25 kcal. In addition, there are almost no fats in 100 grams of pumpkin pulp, but there are proteins and carbohydrates needed for saturation. It also contains fiber, which cleanses the stomach and intestines, promotes the rapid removal of excess fluid.
Pumpkin for weight loss, along with other products, is added to the diet of hypertensive patients, diabetics, overweight people, gallbladder diseases and digestive problems in order to improve the general condition and reduce critical indicators with a regular diet. For cooking, seeds and pulp of an orange vegetable are used. Among pumpkin recipes you can find soups, main courses, salads and desserts. All of them have the ability to heal the body.
Unloading day on a pumpkin
According to women who have tried losing weight on a pumpkin and appreciated its pros and cons, the biggest drawback of the system is its monotony. It is difficult to endure and not break loose when nothing can be eaten, except for dishes on pumpkin pulp, so nutritionists advise trying to introduce weekly fasting days on pumpkin. This method has advantages over long-term diets due to its short duration. When introducing such days, you must follow the rules:
- Take a small pumpkin bought at the market or in a store.
- On the eve of the fasting day, do not eat heavy food for dinner, replacing it with a glass of kefir or yogurt.
- If you plan to spend the day at work, then take cooked pumpkin food with you in a container.
- Avoid any snacks.
- Drink more water during the day of unloading - 1.5-2 liters, and exclude tea, cocoa and coffee from the menu.
- The next day, to exit the diet, limit yourself to a low-calorie diet without fatty and fried foods.
Pumpkin juice for weight loss
Along with other dishes prepared from the pulp, it is allowed to use pumpkin juice for weight loss during fasting days. It has more advantages:
- is not subjected to heat treatment and retains all vitamins;
- better absorbed by the body;
- has a pleasant taste;
- helps burn more calories
- just like puree, gives a feeling of satiety.
For a tasty juice that does not require the addition of sugar, take small fruits with bright orange pulp. The peel is removed in a thin layer, the pulp is crushed on a grater or in a juicer, the resulting juice is filtered. It is better to drink it immediately after production, and if you can’t do this, then you need to shake the pulp that settles at the bottom. Do not forget about pure water while drinking juice, it helps to get rid of toxins from the body even faster and not get fat.
Raw pumpkin for weight loss
In the unprocessed version, all the beneficial substances act better on the digestive system. In addition, the calorie content of a vegetable before cooking, stewing or baking is less. Raw pumpkin for weight loss is suitable in the form of fresh juices and salads. It goes well with other vegetables - apple, carrot, celery. This is one of the most effective means to get rid of extra pounds.
pumpkin seeds for diet
Unlike raw and boiled pumpkins, seeds have a high energy value, which is 540 kilocalories per 100 grams of refined product. They contain a lot of fat, so nutritionists advise adding pumpkin seeds for weight loss little by little. Enough 50-75 grams per day to provide the body with vitamins. You can mix peeled seeds with raw or boiled vegetables during fasting days and diets.
Diet on a pumpkin for weight loss
Like all nutrition systems, the pumpkin diet for weight loss requires strict adherence to the basic rules, without which the meaning of the restrictions is lost. The following recommendations are made:
- The maximum compliance time is 10-12 days.
- You can use pumpkin in any form.
- Along with pumpkin dishes, apples, citrus fruits, celery, carrots and spinach are allowed. It is allowed to add oatmeal or barley flakes 1 time during the day, preferably in the morning.
- You can not eat pastries made from wheat flour, pasta, meat.
- Do not eat more than 4 times a day.
- Dinner should be held no later than 18 hours.
- Limit the addition of salt and sugar.
- Replace black tea and coffee with water and green tea with honey and lemon. 1 time per day you can drink fat-free kefir.
This method of losing weight has no contraindications, it is suitable for almost all women, except for adolescents, lactating and pregnant women. However, doctors do not recommend that pumpkin be used more than once every 3 months in a diet. After the end of the period, you should introduce dishes from this vegetable into your daily diet, then the results of losing weight will remain for a long time.
Pumpkin Recipes for Weight Loss
When preparing a vegetable for dietary nutrition, you need to remember that its main advantage is its low calorie content. When frying in oil, the number of calories almost doubles. In addition, harmful carcinogens are released, so it is better to cook without fat or butter for the period of the pumpkin diet, you can replace them with a small amount of vegetable oil.
It is advisable to use pumpkin raw, baked, boiled or steamed. Resourceful housewives, supporters of the system, have invented many recipes that allow you to make the mono-diet more diverse. Here are some pumpkin dishes for weight loss:
- casserole;
- mousse;
- cocktail;
- stew;
- jelly;
- porridge with pumpkin;
- puree soup;
- candied fruit;
- salad.
Pumpkin soup for weight loss
Delicious pumpkin soup for weight loss is suitable for lunch and dinner. In order to prepare 1-3 servings, you need the following ingredients:
- 400-500 g pumpkin;
- 2 carrots;
- 2 tablespoons of olive oil;
- 1 small onion.
Peel the vegetables, cut into small slices and pour water or low-fat broth, add oil. Cook covered for 30 minutes, then beat with a blender. In some cases, full readiness takes longer. It depends on the type of pumpkin that is taken for cooking, so before proceeding to the final stage, you need to check the degree of readiness with a fork. Soup is allowed to eat 1 time per day, preferably in the middle of the day.
Pumpkin porridge for weight loss
Porridge is good for breakfast when you need to stock up on energy for the whole day. For her, low-carbohydrate cereals are used - oatmeal, brown rice, millet. Diet pumpkin porridge is cooked on water, but low-fat milk is allowed. At the same time, the portion is reduced by a third to reduce the number of calories. In addition to 1-2 handfuls of cereals and 400 g of pumpkin, nothing is needed for cooking. First, a pumpkin is placed in the water, after 20 minutes, cereals are added to it and boiled until tender. Those who like a homogeneous mass can knead the pieces with a fork before putting the grits.
Pumpkin salads for weight loss
If you use a vegetable in its raw form, it retains a pleasant sweetish taste and a pleasant aroma that is lost after processing, which is why pumpkin salads for weight loss are so popular. You can add other vegetables, nuts, fruits, pumpkin seeds to this light dish. As a filling use:
- lemon juice;
- skimmed cream;
- vegetable oil;
The peeled pulp is crushed in a convenient way - cut into slices, straws or rubbed on a medium grater, add additional ingredients, season. Salad is the only dish that can be eaten during the diet in unlimited quantities, without forgetting about reasonable limits. It gives a feeling of satiety for a long period of time and is good for health.
Pumpkin is a delicious seasonal vegetable that is rich in useful trace elements, has a cleansing and rejuvenating effect, and prevents fat from accumulating in problem areas. So, we bring to your attention diet recipes with which you can afford even on the most strict diets.
Diet pumpkin porridge
This dish is perfect for breakfast - its calorie content per 100 g is 49 kcal.
Food basket for 2 servings:
- pumpkin - 300 kg;
- milk - 150 ml;
- couscous - 1/2 cup for thick porridge, 1/4 cup for thin porridge;
- sweetener (honey, sweetener) - 2 tbsp. l.;
- nuts, dried fruits - 10 g per serving;
- - a pinch per serving.
Let's start cooking:
- We clean the pumpkin from seeds, cut into cubes and send to cook over medium heat.
- A few minutes before full cooking, remove the pumpkin from the heat, drain the water, and then add the couscous and sweetener, pour the milk.
It is worth noting that if you want to get porridge not with pieces of pumpkin, but with a whole consistency, before adding couscous and pouring in milk, pumpkin should be crushed to a puree state with a fork or blender.
- We put the porridge on a small fire and cook until tender.
- Before serving, add nuts, dried fruits and cinnamon to the porridge.
When preparing porridge, you can do without any cereals and additional products. You can verify this by adopting the recipe from the following video:
Pumpkin Salad Recipes
As a snack or addition to the main meals, nutritionists recommend serving salads. Next, we bring to your attention recipes for pumpkin salads, which are perfect for losing weight.
#1: With chickpeas
One serving of this dish has a calorie content of 118 kcal.
- pumpkin - 200 g;
- chickpeas - 1 cup;
- sun-dried tomatoes - 1/4 cup;
- cilantro - 1/4 bunch;
- red wine vinegar - 4 tsp;
- lemon juice - 2 tbsp. l.;
- sweetener - 2 tbsp. l.;
- black pepper - a pinch.
Let's start cooking:
- Soak chickpeas overnight in clean water, rinse in running water before cooking, and then cook in a saucepan over low heat for 40 minutes. After cooking, drain the water and leave the chickpeas to cool.
- Preheat the oven to maximum temperature, line the baking dish with parchment and shift the pieces of pumpkin. We bake for half an hour.
- We prepare the dressing: we warm up the wine vinegar, without bringing it to a boil, and then lay out the tomatoes. Cook over low heat until the tomatoes absorb the vinegar and soften. After that, we shift the tomatoes into a blender, add lemon juice and pepper. We grind everything. You should get a filling of a loose structure.
- In a bowl, mix the pumpkin and chickpeas, and then season with the prepared sauce. When serving, sprinkle with chopped cilantro or mint.
No. 2: With zucchini
This is a warm salad that is rich in fiber and satiates well, while the calorie content of one serving is 52 kcal.
Food basket for 4 servings:
- squash pumpkin (oblong) - 1 unit;
- young zucchini - 2 units;
- low-fat butter - 1 tbsp. l.;
- garlic - 1 clove;
- lemon juice - 2 tbsp. l.;
- nutmeg, black pepper, curry - a pinch.
Let's start cooking:
- We wash the vegetables, and then cut them into thin strips with a special cutting knife.
We cut the zucchini to the part with pulp, which is not useful in this salad.
- Carefully lay the resulting ribbons on a plate, and then turn on the maximum temperature and send the vegetables to cook for a few minutes.
- Pour lemon juice and oil into a glass glass, add garlic passed through a press. We mix everything and also heat it in the microwave.
- Put the prepared ribbons on a serving plate, pour over the dressing, and then sprinkle with nutmeg, pepper and curry. Gently mix everything, and the salad is ready!
It is worth noting that instead of a salad, you can cook the original pumpkin soufflé with mini eggplants and cherry tomatoes according to the recipe from the video:
Pumpkin stew for 33 calories
A quick recipe for a dietary stew will certainly come to the rescue if you don’t have time to cook intricate dishes, but you want to have something delicious to eat.
Grocery basket for 6 servings:
- squash pumpkin - 2 units;
- young zucchini - 2 units;
- canned tomatoes with a minimum salt content - 8 units;
- red onion - 1 unit;
- sea salt, garlic powder - a pinch each.
Let's start cooking:
- We clean the vegetables, rinse under warm water, leave to dry, and then cut into small cubes.
- We heat a pan with thick walls over a fire, pour in the oil and fry the vegetables over low heat, stirring regularly.
- Pour a small amount of water into the pan and add the tomatoes, simmer the vegetables for 15 minutes. A few minutes before cooking, salt and sprinkle with garlic powder.
- Mix the stew thoroughly and serve.
You can cook fragrant pumpkin stew with chickpeas and curry according to the recipe from the video:
Best Diet Pumpkin Soup Recipes
Dietary pumpkin soup is not only low-calorie, but very healthy and nutritious. You can make the soup thin or thick according to your choice.
No. 1: Soup puree
The calorie content of one serving of such a dish is 150 kcal, and you can have a great lunch and satisfy your hunger.
Product basket:
- pumpkin - 300 g;
- chicken broth - 1.5 l;
- potatoes - 2 units;
- onion - 2 units;
- carrots - 1 unit;
- hard cheese - 70 g;
- butter - 50 g;
- black pepper, salt - a pinch;
- green onions, herbs to taste.
Let's start cooking:
- We put the broth on the fire so that it boils. At this time, peel the potatoes and cut into cubes, then add to the boiling broth and leave for 10 minutes.
- We clean the pumpkin, cut out the core, wash and cut into squares.
- We cut the onion into half rings and fry in oil until golden brown over low heat, after which we add the carrots and pumpkin cubes chopped on a fine grater. Cover the lid and simmer for about 5 minutes.
- Put the carrot-pumpkin mixture into the broth and cook until the pumpkin is cooked over low heat.
- When ready, pass the thick soup through a sieve, after which we grind the boiled vegetables to a puree state using a blender.
- Put the resulting mixture into a saucepan, add the required amount of broth, heat over low heat, salt and pepper, stirring constantly.
- When ready, pour the soup into bowls, sprinkle with chopped cheese and herbs.
If desired, you can serve the soup with bread, rye breadcrumbs, or low-fat butter.
The following video instruction will certainly help you in making pumpkin cream soup:
No. 2: With eggplant
The calorie content of this soup is somewhat less than the calorie content of the previous one and is 93 kcal per serving.
- chicken broth - 700 ml;
- pumpkin - 200 g;
- eggplant - 1 unit;
- canned red beans - 1 can;
- canned tomatoes - 2 units;
- grated - 2 tbsp. l.;
- tomato sauce - 1 cup;
- walnut - 50 g;
- curry, pepper - a pinch.
Let's start cooking:
- We clean the vegetables and cut them into cubes, mix with beans and tomatoes, and then sprinkle with grated ginger, curry and pepper.
- In a saucepan, mix the broth and tomato sauce, then add the previously obtained mixture. Cover with a lid and send to the oven to bake for 2-3 hours.
- We take out the pan, chop the cooked vegetables with a blender or fork.
- Lightly toast the nuts in a pan.
- Pour the soup into bowls and add the nuts.
No. 3: With sage
Such a soup is in no way inferior to the previous one in terms of calories - it is equal to 93 kcal per serving.
Product basket:
- chicken broth - 1.5 l;
- pumpkin pulp - 500 g;
- dried sage - 1 tbsp. l.;
- low-fat cream - half a glass;
- hard cheese - 2 tbsp. l. grated per serving;
- green onions - 1 bunch;
- salt - a pinch.
Let's start cooking:
- We wash the peeled pumpkin under running water and cut into cubes, after which we send it to the chicken broth. We send sage there, salt and pepper. We put on fire and cook on low heat for about 3 hours.
- After cooking, a thick mixture will remain, which we grind with a blender.
- Pour the cream into the resulting puree, add the finely chopped onion and put it on the fire again and heat it up.
- Divide soup into bowls and top with grated cheese.
This soup is best served warm, but not hot.
Diet dishes from pumpkin in a slow cooker
No. 1: Soup puree
Its calorie content per serving is about 80 kcal, so if you have a slow cooker, start cooking!
Product basket:
- pumpkin pulp - 500 g;
- potatoes - 3-4 units;
- water - 1 l;
- low-fat butter - 30 g;
- salt, pepper - a pinch;
- sour cream to taste.
Let's start cooking:
- We wash the peeled pumpkin, cut into cubes, like potatoes.
- We put the vegetables in the bowl of the appliance, pour in water and set to cook in the “Extinguishing” mode. The optimal time is 40 minutes.
- Grind the prepared vegetables with a fork or blender, salt, pepper and add oil.
- We heat the finished mass for 10 minutes in the “Extinguishing” mode.
- Serve soup puree with sour cream and freshly chopped herbs.
You can cook pumpkin cream soup in a slow cooker with milk and potatoes according to the recipe from the video:
#2: Roast
The calorie content of such a dish is about 100 kcal, so it is perfect for a diet lunch as a side dish.
Product basket:
- pumpkin pulp - 500 g;
- potatoes - 3-4 units;
- chicken fillet - 300 g;
- onion - 1 unit;
- vegetable oil - 1 tbsp. l.;
- salt, spices.
Let's start cooking:
- We cut vegetables and fillets into cubes, after which we send them to the bowl of the appliance.
- We clean a few pumpkin seeds, turn them into dust and sprinkle the products in a bowl to get a pleasant nutty taste.
- Close the lid of the appliance and cook for 30 minutes in the “Baking” mode. During baking, it is recommended to stir the roast several times.
- After baking, we put the device on the “Extinguishing” mode and cook for another one and a half hours.
#3: Casserole
For 100 g of the product, the calorie content is 200 kcal, so if you want to treat yourself to something sweet, pay attention to this recipe:
Product basket:
- pumpkin pulp - 700 g;
- low-fat cottage cheese - 500 g;
- semolina - 3/4 cup;
- low-fat kefir - 2 cups;
- chicken eggs - 3 units;
- sweetener - 2 tbsp. l.;
- baking powder - 1 pack;
- cumin, salt - a pinch;
- raisins to taste.
Let's start cooking:
- Whip the eggs to sharp peaks with the sweetener. Next, while mixing, add the baking powder.
- We mix cottage cheese with semolina, pour kefir, add raisins and mix.
- We combine the egg and curd masses, mix.
- Lubricate the bowl of the appliance with oil, spread the resulting mixture and cook for 45 minutes in the "Baking" mode, and then 15 minutes in the "Heating" mode.
If you like prunes, you can make a pumpkin dessert from the following video:
No. 4: Porridge
When preparing it, you can use a mixture of any cereals, including rice, millet, corn, etc.
Product basket:
- a mixture of cereals - 1 cup;
- pumpkin - 500 g;
- low-fat milk - 600 ml;
- sweetener or honey - 2 tbsp. l.;
- salt - a pinch.
Let's start cooking:
- Grind the pumpkin pulp on a coarse grater or bring to a puree state using a blender.
- Put the pumpkin and cereals into the bowl of the device, mix and pour the milk.
- We cook for about 30 minutes in the "Milk porridge" mode.
This diet dish is perfect for breakfast.
Pumpkin Diet Dessert Recipes
Do you want to lose weight but can't give up sweets? We bring to your attention recipes for low-calorie desserts that will not interfere with your weight loss.
#1: Pudding
The calorie content per 100 g is 115 kcal, so this is an excellent dessert that can be prepared on a diet.
Product basket:
- pumpkin - 500 g;
- low-fat cottage cheese (5%) - 500 g;
- low-fat sour cream (no more than 15%) - half a glass;
- chicken eggs - 3 units;
- semolina - 3 tbsp. l.;
- butter - 25 g;
- salt - a pinch;
- sweetener.
Let's start cooking:
- We clean the pumpkin and rub it on a fine grater. Another option is to cut into cubes and grind in a blender, getting a gruel.
Important: So that during cooking the pumpkin does not let the juice out, after it has been crushed, it is necessary to squeeze out the liquid.
- Separate the whites and yolks, add salt and sweetener to the whites, and then beat until sharp peaks. After that, stirring with a whisk, add egg yolks, sour cream and cottage cheese, and at the end - semolina.
- The resulting mixture is sent to a baking dish, greased with oil, and cooked in the oven for about 35 minutes at a temperature of 170 degrees.
In the recipe from the video, you are invited to use flour and milk for cottage cheese pudding instead of other fermented milk products and semolina:
#2: Cake
100 g of such a dessert has a calorie content of 124 kcal, so it is great for a diet.
Product basket:
- pumpkin puree - 150 g;
- low-fat cottage cheese - 150 g;
- low-fat yogurt - 2 tbsp. l.;
- low-fat milk - 200 ml;
- oatmeal - 3 tbsp. l.;
- gelatin - 10 g;
- favorite nuts - 20 g;
- honey - 1 tbsp. l.
- vanillin - a pinch.
Let's start cooking:
- Grind cereals and nuts, and then put in the oven for 15 to dry. Pour in yogurt and honey. In a glass form, mix everything, getting the base for the cake, and set to cool for 2-3 hours in the refrigerator.
- Pour gelatin with milk, mix and leave to swell.
- In a bowl with pumpkin puree, add cottage cheese, honey and vanilla. We mix everything.
- We heat the mixture of milk with gelatin over low heat, without bringing to a boil. Not even small lumps should remain.
- Pour the curd-pumpkin mixture with milk, mix.
- We take out the base of the cake, spread the filling and send it to the refrigerator for another 6 hours.
- When serving, dessert can be decorated with mint or berries.
#3: Bar
The calorie portion is 90 kcal, so you can make a low-calorie bar with your own hands that will help satisfy your hunger at any time.
Grocery basket for 8 servings:
- pumpkin - 1 kg;
- skimmed milk - 300 ml;
- favorite nuts, raisins - 100 g each;
- cinnamon - a pinch.
Let's start cooking:
- Peel the pumpkin and cut into small squares.
- We heat the pan, spread the pumpkin, nuts and raisins. Simmer for 20 minutes without stopping stirring. This is necessary in order to remove excess liquid from the pumpkin.
- Pour milk into the pan with the filling and leave for 20 minutes.
- After cooking, add cinnamon, mix and send the mixture to the refrigerator for several hours.
- We divide the dessert into portions, and the bar is ready!
No. 4: Soufflé
On a diet, you can even treat yourself to soufflé if you know how to cook it properly. The calorie content of a serving is 65 kcal.
Product basket:
- pumpkin pulp - 300 g;
- fat-free cottage cheese - 1 cup;
- lemon zest - 1 tbsp. l.;
- cinnamon - 2 tsp;
- flower honey - 1 tbsp. l.
Let's start cooking:
- We cut the pumpkin into rings, and then we clean it from the peel and seeds. We take 300 g, boil in water. You can also bake for 20 minutes in the oven.
- We drown the honey in a water bath, and pass the cottage cheese through a sieve. When the honey has cooled, mix with cottage cheese and add the zest.
- We cut the cooked pumpkin and grind it in a blender.
- Add the curd mixture to the pumpkin puree, mix and refrigerate for 60 minutes.
- Sprinkle with cinnamon when serving.
The recipe for airy pumpkin soufflé with baking is presented in the video:
#5: Cupcakes
If you want to serve pastries for tea, pay attention to pumpkin muffins, 100 g of which have a calorie content of 198 kcal.
Product basket:
- pumpkin pulp - 300 g;
- chicken eggs - 2 units;
- oat bran - 2 tbsp. l.;
- low-fat yogurt - 200 g;
- whole grain flour - 200 g;
- baking powder - 1 pack;
- vegetable oil - 2 tbsp. l.
- butter - 70 g;
- cinnamon, raisins to taste.
Let's start cooking:
- Soak the raisins in warm water for several hours.
- We grind the pumpkin on a fine grater, pour it with melted butter, yogurt, beat the eggs and salt. Mix everything thoroughly, adding flour, bran and baking powder. You need to get a thick mass.
- Add raisins and cinnamon to the prepared mass.
- Pour the batter halfway into the silicone molds as it will rise during cooking.
- We send to bake for 25 minutes at a temperature of 180 degrees.
Cooking pumpkin muffins is also offered in the following video:
So, pumpkin is an autumn vegetable that you can use in numerous diet recipes. Its calorie content per 100 g is only 25 kcal. In addition, pumpkin contains vitamin T, which speeds up metabolism and helps the body digest food, and also removes toxins and toxins.
Pumpkin diet is a real find for fans of bright, fragrant and healthy gourds. In China, they believe that the pulp and seeds of pumpkins are the best remedy for depression, in Spain and Italy they even eat the flowers of this plant, known since ancient times, and many homeowners grow different varieties of pumpkins primarily because of the beauty of their cheerful fruits. . And, although the pumpkin itself is round and pot-bellied, it can help in acquiring slender forms.
Pumpkin diet: about the main thing
- Duration: 12 days
- Peculiarities: raw or boiled pumpkin pulp - the main component of all dishes;
- Price: medium;
- Result: minus 6 kg;
- Recommended Frequency: no more than 1 time per year;
- Additional effect: improved digestion and skin and hair condition;
- Doesn't fit: in the presence of any chronic diseases, as well as during pregnancy and lactation.
Before starting a diet, you should consult with your doctor!
Pumpkin diet: many benefits and ... no calories
Nutrition experts state: the diet of a modern city dweller is poor in fiber! Snacking on the go, we often grab the "empty" calories of sweets, pastries and fast food, not even covering the minimum daily requirement of the body in 20-35 grams of pure plant fibers.
A plant that can be a lifesaver is easy to spot - most pumpkin varieties are distinguished not only by their solid size, but also by the bright color of the pulp. His pumpkin received thanks to the pigment beta-carotene, a powerful natural antioxidant and immunostimulant.
Beta-carotene is also called provitamin A - this is the most important fat-soluble substance for the vision and health of body tissues, the body synthesizes from beta-carotene on its own. There is more beta-carotene in pumpkin than even in carrots (about 5 times), and this element is the first assistant to a resident of a big city in the fight against the consequences of bad ecology, stress and smoking.
100 grams of pumpkin contains approximately 7 grams of plant fibers, including insoluble and pectins. Thanks to this, orange pulp not only gives a blissful feeling of satiety for a long time, but also normalizes the work of the gastrointestinal tract, and also slows down the process of absorption of carbohydrates and fats. Given the low calorie content of pumpkin (only 23 kcal per 100 g of pulp), the answer to the question about the pumpkin diet for weight loss seems obvious - you have to try it!
Pumpkin diet for 12 days
Pumpkin diet for weight loss for 12 days consists of three repeating cycles of 4 days each. Accordingly, at the end of the fourth day, the diet should be repeated from the menu of the first day. The effect is achieved due to the low calorie content of the diet, which is relatively easy to tolerate due to the high fiber content in the main product of the pumpkin diet. Pumpkin dishes allow you to feel full for a long time and regulate digestion.
Pumpkin seeds are a logical and valuable addition to the pumpkin diet! Pumpkin seeds are known in folk medicine for their anthelmintic properties, and science has proven their positive role in the prevention of cancer. But the benefits of greenish seeds do not end there: they contain a lot of calcium, zinc, selenium, niacin, as well as linoleic acid, which strengthens the walls of the arteries. However, when losing weight on a pumpkin diet, add pumpkin seeds to the menu with an eye to their high calorie content (550 kcal per 100 g of product).
The portion size of the pumpkin diet is not limited - you can eat as much of the allowed dish as you want. Eating should be three times a day, snacking is prohibited. You can drink plain non-carbonated water (at least 1.5 liters) and green tea without additives (3-4 cups a day) on a pumpkin diet.
Reviews report that a pumpkin diet for 12 days allows you to get rid of an average of 6 extra pounds. So:
Pumpkin diet: day 1
- Breakfast: pumpkin salad with almonds (can be replaced with pumpkin seeds) and/or pumpkin porridge with brown rice in skim milk or water
- Lunch: Pumpkin puree soup
- Dinner: stewed pumpkin with cinnamon or other spices
Pumpkin diet: day 2
- Lunch: fresh vegetable soup in vegetable broth, pumpkin cutlets (with oatmeal and egg white)
- Dinner: fresh or baked apples
Pumpkin diet: day 3
- Breakfast: pumpkin salad with almonds and/or pumpkin porridge with brown rice with skim milk or water
- Lunch: vegetable soup with turkey meatballs
- Dinner: pumpkin salad with pineapple
Pumpkin diet: day 4
- Breakfast: pumpkin salad with almonds and/or pumpkin porridge with brown rice with skim milk or water
- Lunch: vegetable soup or meat borscht, baked or grilled vegetables
- Dinner: pumpkin stew with any vegetables (except potatoes).
Pumpkin diet: simple recipes for every day
Pumpkin salad with nuts
100 g raw, seeded and peeled pumpkin, chopped or cut into strips with a vegetable peeler. Add 2 tsp. finely chopped almonds, season with a little honey, olive oil or plain yogurt (optional).
Pumpkin porridge with brown rice
500 g of peeled pumpkin, diced, pour 1 liter of water, cook until soft. Add 7 tablespoons of pre-soaked unrefined (brown) rice, cook until the rice is cooked, pour in a glass of low-fat milk, and, stirring constantly, cook for about 5 minutes. Let it brew. Can be consumed both warm and cold.
pumpkin cutlets
To make vegetable patties for the pumpkin diet, peel a small pumpkin (such as a butternut). The pulp must be grated on a coarse grater, stewed, allowed to cool, then add 1 cup of oatmeal, a little salt and the whites of two eggs. From the "dough" form cutlets, fry in a small amount of vegetable oil.
Pumpkin diet record: an Englishwoman lost 120 kilograms!
If Cinderella was afraid that her carriage would turn into a pumpkin, then for the 47-year-old Englishwoman Don Chadwick, the orange, pot-bellied fruits became a symbol of salvation and new life - at the end of 2013, sensational photos of a woman who lost weight on a pumpkin diet by ... 120 kg appeared on the Internet!
Don says that she was large from infancy - at 9 months old she weighed almost 20 kg. The natural predisposition to be overweight was exacerbated over the years by a tendency to gluttony. At the same time, Dawn tried to hide her truly drug addiction to food from her husband Chris. When he was at home, she barely pecked at meals together, but as soon as Mr. Chadwick crossed the threshold, his wife began to indiscriminately destroy the contents of the cupboards. Chips, chocolate, pastries were used ... In one sitting, Don could eat a whole chicken and a loaf of bread!
In 2008, a woman reached a critical weight of 235 kg, which, of course, affected her health. Doctors suggested bariatrics (surgical reduction of the stomach), warning that if Don did not moderate her appetite and lose weight, her life could end at any moment.
However, Mrs. Chadwick was so afraid of the operation that she decided to try to beat the wedge with the wedge and just change one obsession for another. She decided that the pumpkin diet would save her: “I have always loved pumpkin, and found that I could eat it all day without any problems. Pumpkin has become my new "forbidden pleasure". It is low in calories and almost no fat. I boiled pumpkin, roasted pumpkin, baked it in a pot, made soup and mashed it.” Such a strict pumpkin diet really paid off - Don began to lose weight! Having become lighter, she began to move with less difficulty; to walks with her husband and dogs, the load in the gym was added. The pumpkin diet menu after a few months was enriched with vegetable salads, fruits, and lean meats.
As a result, in a little over three years, Don got rid of a good half of her “old body” with the help of a pumpkin diet. Now she admits that thanks to the pumpkin diet, she felt like a new woman, and she continues to eat pumpkin every day. There is only one catch in this story - Chris, Don's husband, is worried that she will not lose too much weight, because he fell in love with her when she was big, and in general was happy with everything without a pumpkin diet.
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