At the end of the twentieth century, on the basis of numerous studies on healthy eating, American scientists invented a new weight loss program called the green diet. This technique is not just another seasonal diet, allowing you to get rid of a couple extra pounds in a few days.
“Green” weight loss is noted by nutritionists as one of the most effective and safe ways to lose weight, the basic rules of which are in line with the principles of the detox diet, which is popular in various beauty practices.
The diet is suitable for those who want not only to lose weight quickly without visible harm to the body, but also to cleanse themselves of toxins and toxins accumulated over the years. The secret of this technique, as it is easy to guess, is to eat green food.
Scientific rationale for the green diet
The effect of food of a certain color on the regulatory functions of the body was discovered relatively recently. Red, orange and yellow foods stimulate the appetite at the subconscious level, while green products significantly suppress hunger. However, this point is not the key to a green diet and loss of appetite – just a factor that facilitates the process of losing weight.
Despite the fact that we mostly eat with our eyes, color is not responsible for the presence of positive or negative qualities of food and how it is absorbed by the body. Color is a characteristic that depends entirely on the chemical composition of the product. Vegetables and fruits of all shades of green have similar properties and act on the human body in a certain way.
- The plants acquire a green color due to the presence of the chlorophyll pigment in their cells, which saturates the human body with oxygen. Such products not only strengthen the immune system, but also accelerate metabolic processes – the so-called detox effect.
- Fiber enters the stomach and swells, thereby causing a feeling of satiety. Further, it acts according to the “brush” principle, gently cleansing the gastrointestinal tract from decomposition products, slags, salts and excess fluid.
- Some green plants contain a miraculous substance called tartronic acid. This element significantly slows down the conversion of carbohydrates to fats (lipogenesis) and helps get rid of existing fat deposits.
- Antioxidants tone, give a surge of vitality, improve mood and at the same time remove toxic substances and free radicals.
Green vegetables and fruits contain essential vitamins and trace elements necessary for the body. At the same time, most of them are more than half water, so those who eat a lot of greenery do not face dehydration.
It is noticeable that green food of plant origin has indisputable advantages compared to products of a different color. But the benefits of green – not the only reason for the popularity of this diet.
Many vegetables and fruits with a green color are included in the list of so-called “products with negative caloric content.” Their secret is that in the process of digesting and assimilating such food, the body spends much more energy than it received. As a result – the burning of some calories and an extra bonus to losing weight.
Not all scientists support this theory and argue the presence of a large number of green foods in the diet menu because most of them are low-calorie and are slow carbohydrates (low GI). Caution should be taken except that the avocado and grapes, which are hardly dietary products.
Components of the green diet
Dietitians recommend eating more green vegetables and fruits in your diet not only for those who are going to lose weight using a green diet. Fresh greens should be present all year round in the menu of those who monitor their health.
The table contains a list of fruits and vegetables that should not be neglected in the preparation of the diet.
|Name||Kcal / 100 g||Useful Properties|
|Artichoke||28||Lowers cholesterol, has a diuretic and choleretic effect; used in detox and for the treatment and prevention of scurvy, rheumatism|
|Broccoli||28||Contains coarse dietary fiber, normalizes the activity of the gastrointestinal tract, enhances peristalsis; rich in protein and potassium, reduces the risk of cancer|
|Brussels sprouts||25||Compounds of amino acids and glucose strengthen the walls of blood vessels, reduce the risk of damage and inflammation|
|Peas||73||Contains essential amino acids and substances that contribute to their absorption|
|squash||24||Useful in hypertension, cardiovascular diseases, liver and kidney diseases; has a slight diuretic effect|
|Young cabbage||27||Stimulates metabolic processes, improves the function of the endocrine glands and the production of gastric juice; different anti-inflammatory properties and reduces swelling|
|Cucumber||14||It consists of almost one water, removes toxins from the body, toxins, salts of heavy metals; lowers cholesterol and prevents the occurrence of cardiovascular disease|
|Olives||115||Rich in pectins, sugars and unsaturated fatty acids, contain almost all the necessary vitamins and minerals; beneficial effect on the gastrointestinal tract and reduce the likelihood of heart and vascular disease|
|Bulgarian pepper||32||Contains ascorbic acid and an alkaloid, which stimulates the digestive tract and pancreas, enhances peristalsis; also lowers blood pressure and stomach acidity|
|Asparagus||20||The leader in the content of folic acid, cleans muscles and tissues of toxins, has a laxative and diuretic effect|
|Zucchini||16||They have the properties of ordinary zucchini, but it is much easier to digest.|
|Green fruits and berries|
|Avocado||210||Unusually nutritious fruit, contains all the necessary amino acids and is rich in vitamin and mineral composition; interferes with aging at the cellular level, increases mental alertness, improves memory|
|Grapes||65||Saturates the body with potassium, is known for anti-inflammatory properties, thanks to anthocyanin is a good antioxidant|
|Kiwi||47||Strengthens the immune system, protects the body from the negative effects of nitrates, removes salts and toxins|
|gooseberries||42||Participates in the process of hematopoiesis, increases hemoglobin level, is rich in iron; restores normal metabolism|
|lime||16||Strengthens the immune system and blood vessel walls, prevents the development of caries and bleeding gums; has a calming effect on the central nervous system and uplifting|
|Apple||50||Green apples are hypoallergenic, rich in iron and contain the organic acids needed to break down fats.|
|Leek||33||Useful for gout, scurvy, rheumatism; has a diuretic effect and is useful for urolithiasis; relieves overwork|
|Cilantro||23||It has analgesic and bactericidal action, reduces the level of glycemia, increases peristalsis|
|Parsley||47||Strong diuretic and choleretic effect|
|Ruccola||27||Lowers cholesterol, increases hemoglobin, strengthens the nervous system|
|Celery||12||A beneficial effect on the activity of the reproductive system and kidney function; the most popular “negative calorie product”|
|Salad||16||Contains folic acid, vitamins A, C, group B and choline, rich in fiber|
|Cheremsha||35||Regulates the work of the endocrine glands, normalizes the activity of the intestines|
|Spinach||22||Leader in iron content, increases hemoglobin level, is used as a means for the prevention of anemia, is rich in vitamin B12|
|Sorrel||19||Remedy for indigestion, urolithiasis, liver diseases|
A mandatory component of the diet is leafy green tea without additives, which contributes to accelerated weight loss, suppresses hunger and tones. You can also drink decoctions based on mint, lemon balm, St. John’s wort, chamomile and other herbs. As part of a green diet, gourmets can try Mattya’s special Japanese powdered green tea – a powerful energy drink and the first assistant in the fight against overweight.
The rules of “green” weight loss
Despite the fact that the diet focuses on losing weight on food of a certain color, following it does not mean eating exclusively green salads. This weight loss program belongs to low-carb diets and is fairly easily tolerated due to the absence of stringent restrictions.
However, to lose weight, you need to pay attention to the requirements of the green diet:
- In addition to green vegetables and fruits, include low-fat protein foods (chicken fillet, eggs, lean fish, seafood, kefir and cottage cheese with 0% fat) and whole grains, everything else is prohibited;
- boil, simmer, bake or steam food without fat, a little oil can be added to the finished dish;
- limit the use of salt and spices, refuse sugar, sauces and other additives;
- eating raw is all that can be eaten raw without peeling off to get maximum benefit;
- in addition to tea and decoctions, drink pure or mineral water, so that in a day a total of at least 2 liters is obtained.
A green diet typically lasts from 3 to 5 days, during which you can safely reset to 2-4 kg. Those who want to lose weight more noticeably can stick to this diet until 10 days, in order to get rid of 5 to 7 kg. Lose weight on a green diet for more than ten days can not be, because it can be dangerous to health.
It will be possible to repeat the course of “green” slimming in two months, but fasting days on green fruits and vegetables can be done every 1-2 week.
During the green diet, you need to eat fractional around 5-6 once a day and limit the size of servings so as not to overeat and stretch the stomach. The main meals should be at least three, in between, you can eat fresh green fruits or vegetables.
The menu of the green diet is made up taking into account individual preferences and the basic requirements of the methodology. This is how a one-day ration might look like as part of a green diet:
|Food intake||Option 1||Option 2||Option 3|
|Breakfast||Oatmeal with green apple grated, green tea with lime||A glass of low-fat kefir with fresh herbs and two apples||No more than 100 of cottage cheese and kiwi|
|Lunch||Light salad of cucumbers, green onions and young cabbage seasoned with lemon juice, whole grain bread||A bunch of green grapes, diet bread||Green apple and a handful of nuts or a spoon of oat bran|
|Dinner||Green borsch with egg or cabbage soup without potatoes and a slice of chicken||Green broccoli puree soup, a slice of feta cheese||Braised zucchini or white cabbage with herbs, chicken breast|
|Afternoon snack||Some gooseberry and kiwi||Small avocado||Spinach, Asparagus, Celery, Green Peas and Cilantro Salad|
|Dinner||Diet cottage cheese casserole with cauliflower and broccoli||Light vegetable salad with egg or shrimp||Grilled sea fish and fresh vegetables|
If the menu contains slow carbohydrates (cereals, whole grain breads, nuts and cereals), then it is better to eat them in the morning for breakfast or lunch. The body should receive protein daily, therefore it is advisable to eat protein food for lunch and dinner, but the use of vegetable and animal fats should be limited to 30.
Vegetables can be eaten all day, and fruits – only until 18: 00. Dinner can be later, but always light and protein. Before going to bed, you can drink a glass of low-fat kefir or yogurt.
Tips and recipes for green diets
Plant foods quickly lose their beneficial properties: vitamins found in fruits and vegetables are destroyed in the 2-3 of the day, even when food is stored in the refrigerator. Therefore, the ingredients for cooking must be fresh.
Most vitamins and microelements are found in the skin of mature fruits, so it is best to eat them unpeeled. Store vegetables and fruits in the refrigerator or freezer, avoiding exposure to sunlight.
In the process of cooking, vegetables should be dipped in boiling water and tightly covered with a lid so that the vitamins do not evaporate. Cooked in a double boiler or multicooker dishes retain more nutrients.
Salads need to be prepared immediately before use, because in them the vitamins are destroyed the fastest. The salad bowl should be glass, ceramic or plastic, but in no case metal. Vitamins will evaporate much slower if the ingredients in the salad are cut large, and leafy vegetables are torn by hand.
As salad dressing you can use:
- balsamic, apple, wine, rice vinegar;
- lemon and lime juice;
- sesame and olive oil;
- sea salt and herbs;
- savory yogurt;
- a combination of olive oil, mustard and white vinegar – vinaigrette sauce for summer salads.
For the normal functioning of the intestine in the diet should be a liquid food. Green borscht, cabbage soup, nettle soup, spinach, arugula, botvinia and okroshka are easy to prepare and are suitable for a green diet.
Best of all, the body absorbs food that has a uniform texture. Making a popular fat burning soup of broccoli puree will need a blender and some personal time.
- Recipes for broccoli puree soup are enough for everyone to choose the most attractive option. Broccoli is best combined with celery, bell pepper, green peas and cauliflower.
- Cut the selected vegetables into cubes and boil until cooked. Optionally, add onion or garlic to the soup.
- Grind the resulting mixture to a state of a homogeneous slurry, do not add plenty of salt.
- Serve with chopped fresh herbs and herbs (chives, dill, cilantro, parsley or mint).
Armed with a blender, you can not cook soups at all: almost all green vegetables, herbs and even fruits are perfectly combined with each other in vitamin cocktails. Green smoothies will not be a complete substitute for the main meal, but can be a useful snack during lunch or an afternoon snack.
The advantages and disadvantages of a green diet
This method of losing weight is considered one of the most benign and even beneficial to health, but to lose a lot of extra pounds with it will not work. For three days, diets can lose weight on 2-3 kg, and after a ten-day course – on 5-7 kg.
In addition to relatively safe weight loss, the green diet has many advantages:
- lowering cholesterol and strengthening the walls of blood vessels;
- effective cleansing of the body of decomposition products and salts;
- excretion of excess fluid;
- prevention of caries, scurvy and gum disease;
- normalization of the intestinal tract, kidneys and endocrine glands;
- improving the overall condition of the skin, nails and hair;
- finding a taut and embossed figure.
However, the diet has practically no contraindications, so the reviews about it are mostly positive. However, people who are not used to the abundance of dietary fiber in the diet may experience discomfort during weight loss. Those who suffer from acute gastrointestinal diseases, fiber intolerance or renal failure, are not recommended to lose weight with a green diet.