Why are red beans the best for weight loss?

Greetings, friends! It's no secret that my blog brings together people who practice various diets or adhere to proper nutrition.

In general, those who watch their figure. Agree, you have often thought about a tasty and varied diet. Today I want to tell you how to prepare a diet salad with beans.

Of course, not alone. There will be a lot of proposed options. You choose what to prepare first, because a salad made from this product will delight you with its delicious taste, lightness and low calorie content.

Is it possible to eat beans while losing weight and eating properly: properties of beans, benefits and harms

Legumes top the list of foods rich in plant protein. Phyto-proteins are necessary for the full functioning of muscle tissue. They are well absorbed by the body, satisfying hunger for a long time.

Plant protein also helps maintain normal blood sugar levels. Moderate consumption of beans helps improve metabolism, due to which weight loss occurs without harm to health.

The product has a complex chemical composition, thanks to which it saturates the body with the substances necessary for full functioning. Thus, beans are rich in B vitamins, vitamin PP and C. The product contains minerals such as zinc, potassium, sulfur, and calcium.

Beans are good for the nervous, cardiovascular, endocrine systems, as well as the gastrointestinal tract. A glass of the product contains up to 300 calories. The exact energy value depends on the bean variety.

Despite the obvious benefits, beans can be harmful to health if consumed incorrectly. If you compare legumes with other vegetables, they cannot be classified as low-calorie.

Beans can provoke flatulence, bloating and intestinal colic, especially if the product is consumed with flour products, fatty meats and other foods that are difficult for the body to digest.

Attention! Regardless of health status, eating raw beans is contraindicated for everyone. It contains lectins - biologically active substances that provoke severe food indigestion.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

Sample bean diet menu for a week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Which form do you prefer: boiled or canned?

Boiled and canned beans are used in cooking. Both options have both advantages and disadvantages for a person losing weight.

Advice from experienced pp specialists

What beans should I use for the salad? Salad made from red or white beans turns out equally tasty. Red takes longer to cook, but retains its shape better.

For the salad, you can cook the beans yourself. Before cooking, you need to soak it in cold water for several hours. It will cook faster.

The calorie content of boiled beans is about 120 kcal . It is believed that red is slightly higher in calories.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Recipes for low-calorie salads with white and red beans

You can prepare dietary salads from red and white beans, helping to make the menu more varied.

Tbilisi

Energy value – 200 calories.

Products:

• 200 grams of beef;
• a glass of red beans;
• 50 grams of walnuts;
• garlic clove;
• 20 grams of parsley;
• bell pepper;
• salt and pepper to taste;
• 3 tablespoons of apple cider vinegar and the same amount of sunflower oil.

Peel the red onion, cut into rings, add vinegar and marinate for 15 minutes. Drain off the vinegar. Soak the beans the day before and leave overnight. Cook until done without salt. Also boil the beef and cut into slices. Mix the meat with striped peppers, walnuts, beans and other ingredients taken from the recipe. Salt, pepper, season with herbs and add sunflower oil.

Lobio with mushrooms

Components:

• 250 grams of champignons;
• 5 medium sized onions;
• 3 cloves of garlic;
• a glass of red beans;
• 50 grams of walnuts;
• 50 milliliters of olive oil.

Soak the base product overnight with plenty of water. In the morning, simmer the beans over low heat for about 1.5 hours to soften. Cut the mushrooms into large pieces and fry until golden brown in well-heated oil. Sauté the onion rings in the same oil. At the end, mix the boiled beans, mushrooms, onions and nuts, then mix thoroughly.

Energy value – 133 calories.

With chicken fillet

What you need for the recipe:

• 300 grams of fillet;
• 250 grams of red beans;
• 120 grams of walnut kernels;
• 2 cloves of garlic;
• 3 tablespoons sour cream;
• salt and ground pepper to taste.

Boil the fillet in salted water. Then dry the meat and disassemble it into fibers. Grind the walnut kernels. Mix with canned red beans and other ingredients in the recipe. Season the salad with sour cream, salt and ground pepper. Also add the pressed garlic and mix thoroughly.

100 grams of this dish contains 202 calories.

Kirkazh

Ingredients for preparing salad:

• 300 grams of raw white beans;
• a bunch of cilantro;
• bulb;
• ground pepper to taste;
• a tablespoon of wine vinegar;
• 3 tablespoons olive oil;
• salt to taste.

Boil the beans, strain and cool. Finely chop the cilantro and onion. Mix beans with herbs, onion, oil, salt and pepper. You can add a few drops of lemon juice for taste.

The dish has low energy value - it contains only 32 calories per 100 grams.

With avocado dressing

Components:

• 250 grams of lettuce;
• 2 avocados;
• 150 grams of canned corn and the same amount of canned legumes;
• several green onions;
• 3 tomatoes.

To prepare the salad dressing, use:

• avocado;
• garlic clove;
• a glass of yogurt;
• lemon;
• salt and pepper to taste.

Tear the lettuce leaves and place them in a bowl along with the tomato cubes and chopped herbs. Add peeled avocado slices, legumes and corn to your food. To prepare the dressing, squeeze lemon juice into a blender bowl and add the rest of the ingredients there. Beat everything until smooth and season the finished salad.

Mustard

List of products for the dish:

• a glass of white beans;
• 2 onions;
• 5 black peppercorns;
• 4 tablespoons vinegar;
• a tablespoon of mustard;
• Bay leaf;
• spoon of tomato puree;
• 4 tablespoons of vegetable oil;
• salt and pepper to taste.

Soak the beans for 5 hours and then boil the product. Add onion, bay leaf, salt and pepper to the boiling broth. Cook for another hour and a half. After cooking, be sure to remove the bay leaf from the preparation. Then start preparing the marinade: mix the paste, salt, pepper, mustard and vinegar. Add dressing to ingredients and stir.

The approximate calorie content of a 100-gram serving is 120 calories.

With herring

Ingredients:

• a glass of legumes;
• herring;
• onion;
• 2 tablespoons each of vegetable oil and water;
• 0.5 tablespoon of vinegar;
• salt and pepper.

To prepare a salad, it is better to use canned beans. Mix it with pieces of herring fillet. Cut the onion into thin rings. Prepare the marinade and pour it over the onions for 15 minutes. Add to the preparation and season the salad.

The dish contains 150 calories.

Lean

Products:

• 300 grams of tomatoes;
• 170 grams of boiled beans;
• 90 grams of bread;
• 1.5 tablespoons of vegetable oil;
• parsley, salt and ground pepper to taste.

Cut the bread into cubes and make croutons. Mix them with boiled beans and tomato pieces. Season with vegetable oil, add chopped parsley, salt and ground pepper.

Energy value – 100 calories.

With champignons

Products for salad:

• 250 grams of champignons;
• 400 grams of canned beans;
• 3 pickled cucumbers;
• onion;
• carrot;
• vegetable oil;
• salt and pepper to taste.

Peeled champignons need to be cut into slices. Cut the peeled onion into cubes and grate the carrots on a coarse grater. Separate the legumes from the brine using a sieve. Pickled cucumbers must be cut into strips. Fry the champignons in a small amount of vegetable oil. While frying, add onions and carrots. Mix all the recipe ingredients and add a clove of garlic.

Energy value – 118 calories.

Vegetable

An ideal dietary dish that contains vegetables. The caloric content is insignificant - only 100 calories.

Products needed to prepare the dish:

• 2 fresh cucumbers;
• 150 grams of Korean carrots;
• tomato;
• 100 grams of dietary mayonnaise;
• a glass of canned legumes;
• salt and pepper to taste.

Place Korean carrots, previously squeezed from the marinade, into the salad bowl. You also need to separate the liquid from the beans. Cut the cucumbers and tomatoes into slices, then add them to the rest of the ingredients. Add diet mayonnaise, mix thoroughly, add salt and pepper.

Beetroot

This salad is useful not only for those who are losing weight. The dish also helps replenish iron deficiency in the body during anemia.

To get a healthy salad, take:

• 3 pieces of boiled potatoes, carrots and pickled cucumbers;
• 300 grams of canned beans;
• 300 grams of sauerkraut;
• 5 tablespoons of vegetable oil.

You need to cut carrots, potatoes and cucumbers into cubes. They do the same with beets, but do not mix them with the other ingredients. To prevent the vegetable from coloring other products, it must be mixed with butter taken according to the recipe. Then all components, including legumes, are mixed and seasoned with sunflower oil.

100 grams of red salad contains more than 100 calories.

Bean diet, permitted foods

Is it possible to eat beans while on a diet? Of course, the bean diet is based on the daily consumption of legumes. To follow this diet, no more than 300 g, but not less than 150 g of beans per day is enough.

At the same time, it is very important to include “auxiliary” products in the diet: prunes, dried apricots, kefir, water. They are necessary for a comfortable diet, and most importantly, to avoid flatulence , bloating and constipation .

A significant place in the diet is given to lean meat and fish:

• chicken;
• turkey;
• flounder;
• hake.

Very important! Poultry or fish can only be consumed baked or boiled.

Also, on a bean diet, you can eat fresh or stewed vegetables, unsweetened fruits, chicken eggs, cottage cheese, and small quantities of walnuts, almonds, and hazelnuts.

You can improve the taste of dishes by:

• salt (minimal quantity);
• pepper;
• lemon and lemon juice;
• balsamic vinegar;
• parsley, dill, rosemary, basil, mint and other aromatic herbs.

Table of permitted products

Experts' opinions on the place of legumes in the diet of those losing weight

Nezgovorova Galina, nutritionist

Beans are an ideal product for losing weight, but only if you choose and prepare them correctly. If you are on a diet, it is not forbidden to introduce a canned product into your diet, since, thanks to this method of preparation, legumes retain a maximum of useful substances in their composition. If you include beans in your diet, it is enough to eat 100 grams of the product per day.

Alexey Kovalkov, nutritionist, founder of a weight correction clinic, author of publications on dietetics

Beans are a source of phytoestrogens, so their amount in the diet should be minimal. This rule especially applies to the nutrition of men.

Nikolaev Igor, nutritionist, author of a video blog about healthy lifestyle

Legumes can be added to the diet as an additional source of protein. In the process of losing weight by reducing caloric intake and intense training, muscle volume decreases. Eating properly cooked legumes replenishes protein deficiency in the body. The vegetable protein contained in beans is quickly absorbed by the body and helps fight hunger pangs. To benefit from the product, eat it only with vegetables or in its pure form.

Fully or partially limited products

The bean diet is very effective, since its basis is beans, which belong to the category of nutritious and at the same time low-calorie foods.

If you decide to stick to this diet, you need to give up too sweet fruits and berries, heavy fatty foods (pork, fried potatoes, lard, mushrooms), white bread, which can cause constipation , and alcohol , which retains the water necessary for the bean diet. body.

In addition, there are foods that are allowed to be included in the diet only under certain conditions. For example, vegetable oil, which you will need very little in a frying pan for frying soup.

It is worth remembering that if you strictly adhere to the diet, you will not be bothered by the feeling of hunger, and, therefore, there will be no need to consume unhealthy foods.

Table of prohibited products

Main conclusions

1. Beans are a product that can be included in the menu of a person on a diet. Saturated with phyto-protein, vitamins, minerals and other biologically active substances necessary for the body to function properly.
2. When choosing legumes for preparing low-calorie dishes, pay attention to the variety. Red beans are the highest in calories among other varieties. Green beans have the lowest energy value.
3. Salad is the most popular dish with the addition of legumes. To prepare it, take both boiled and canned product. If preference is given to the latter option, you need to carefully study the composition. It should not contain sugar, thickeners and other components harmful to health.
4. The product is mixed with vegetables, herbs, and low-calorie dressings.
5. Nutritionists recommend including beans in the diet of those losing weight. However, the amount of product should be moderate. Abuse of legumes leads to gastrointestinal problems and excess body weight gain.

Share your favorite bean recipes in the comments to this article!

General rules

The bean diet for weight loss belongs to the fast diet option. Nutritionists advise following a bean diet for no more than 7 days. Subject to strict adherence to the diet for a week, the weight of the total body weight can reach from 4 to 7 kg.

Beneficial properties of beans

Beans are an extremely nutritious product. This is due to the fact that complex carbohydrates in legumes, when entering the intestines, swell and create a feeling of fullness. In addition, this legume contains important organic acids and amino acids , carotene and fiber , vitamins A , B , C , E , as well as a huge amount of micro- and macroelements: phosphorus , calcium , sodium , potassium and magnesium .

Lobio with mushrooms

• Beans (red or black) – 1 cup
• Champignons – 250 g.
• Onion – 300 g.
• Walnut – 50-70 g.
• Garlic – 4 small cloves
• Olive or sunflower oil

Soak a glass of beans in 3 glasses of salted water for 8-9 hours, rinse and boil until tender. Coarsely chop the champignons, heat 50 ml of oil in a frying pan and fry the mushrooms in small portions until an appetizing smell and a pleasant brown color appear. If necessary, add oil. Squeeze the garlic onto the still hot champignons and stir. Fry the onion in the remaining oil. Coarsely chop the walnuts with a knife and mix everything. Season with black pepper and salt.

Pros and cons of the bean diet

Useful tips

If you wish, you can come up with new recipes using canned legumes.

To keep them dietary, you need to follow simple rules:

1. Select non-calorie “meat” ingredients. For example, in addition to boiled chicken and eggs, boiled shrimp, lean beef or rabbit are combined with beans.
2. The same principle must be followed when selecting vegetables. There are a lot of options for vegetables with a calorie content of up to 50 kcal per 100 g. Most will work with both red and white canned beans. For example, celery, white cabbage, fresh cucumbers, radishes, Chinese radish will be an excellent addition to the salad.

The main thing is to weigh each product and calculate the total calorie content of the dish in order to take it into account as part of your daily diet.

Dietary bean salad

This recipe with mushrooms is not much different from the previous one in terms of ingredients, but the taste is completely different. And all because of the apple: it gives the salad juiciness, slight sourness and changes its consistency as a whole.

For dietary salads with beans you need:

• 2 sweet and sour green apples;
• 480 grams of champignons;
• 3 medium fresh cucumbers;
• 2 onions;
• Lemon juice;
• 260 grams of beans;
• Greenery;
• Sunflower oil.

Diet salad from boiled beans:

1. The beans, pre-soaked in water, need to be boiled. After cooking, drain the boiling water and leave the beans to cool.
2. Wash the apples, remove the core and grate into cubes, pour lemon juice on top.
3. Peel the onion and finely chop it.
4. Peel the champignons and cut into pieces. Fry in sunflower oil along with onions. When the moisture has evaporated and the onions have a light golden color, remove from heat.
5. Wash the greens in water and chop.
6. Wash the cucumbers, peel off the skin and cut into half rings.
7. Mix the products and season them with sunflower oil.

Masks

The only difference between masks made from improvised products and the usual slimming wraps for most women is that they do not require the use of cling film to create a greenhouse effect. Meanwhile, the procedure is considered quite effective if you want to lose weight and say goodbye to cellulite. Beans can also be used as an ingredient in such masks. One condition is that you should choose a legume, preferably not quite ripe. It contains a greater number of components beneficial to the skin.

The procedure is performed according to the following scheme:

1. The skin in areas requiring treatment is steamed in the shower, after which it is thoroughly cleansed with a rough washcloth or coffee-salt scrub (if you do not want to prepare the product yourself, you can buy a ready-made peeling product).
2. A massage session is performed. This is necessary to activate blood circulation and better open pores. The time required to treat each zone is from 5 to 15 minutes, depending on the degree of sensitivity of the epidermis.
3. The mask composition is applied to the prepared skin. Leave for 20-30 minutes.
4. After the session, the body is washed well with warm water and nourished with cream. To achieve a more pronounced result, you can replace the nutrient with an anti-cellulite one.

There are few recipes for weight loss masks with the plant:

• Fresh green beans are pureed in a blender, then mixed with olive oil in a 3:1 ratio. This is the simplest recipe to restore firmness and elasticity to the skin.
• The puree stated above in the amount of half a glass is mixed with a tablespoon of honey and a glass of freshly squeezed grapefruit juice. To avoid too thin a consistency, it is recommended to use thick honey. This composition perfectly removes toxins and excess moisture from the body, enhances metabolism and smoothes the skin.
• To a cup of pureed main product add 2 tablespoons of grated ginger root and a little warm cream. The mask increases blood circulation and saturates the skin with beneficial substances, resulting in a quick and effective fight against cellulite.

Clay (white and blue), coffee and dry seaweed leaves go equally well with the asparagus variety. Any of these masks will speed up the process of reducing body fat.

It is recommended to resort to the procedure every other day. The course lasts at least 3 weeks.

Since when applying weight loss masks to the skin there is no need to insulate it, contraindications to the procedure are minimal: varicose veins, inflammatory processes in the body and violation of the integrity of the skin in the treated areas.

Dietary bean salad

A rich and varied salad with carrots and beans, which will replace your main course and will be prepared even for guests.

For a diet salad with beans you need:

• 1 cup wild rice;
• 3 glasses of water;
• 3 cloves of garlic;
• 1 large carrot;
• 2 poblano chilies;
• 410 grams of beans;
• 45 ml olive oil;
• Lime juice;
• Black pepper.

How to make bean salad:

1. Pour water over wild rice and add salt. Cover with a lid and cook for about 45 minutes. Then drain the water. The rice should be al dente, that is, medium cooked.
2. Heat the peppers in the oven. To do this, cover a baking sheet with foil, lay out the vegetables, put them in a very hot oven and turn them over periodically until the skin is burnt on all sides. You can do this on a grill pan or on the grill. Then put the peppers in a bowl and cover them with film for about 15 minutes. Next, peel, seeds and stalks, chop very finely.
3. Wash and peel the carrots, cut into small cubes.
4. Remove the husks from the garlic, chop it with a knife, and fry it in oil in a frying pan. Then add chopped pepper here and keep it on the fire for a while. Add carrots to the spicy mixture and fry for about 5 minutes. Next, add beans (without liquid) and rice, keep on fire for another 2 minutes, stirring constantly, add pepper and salt.
5. When the mixture has cooled a little, place it in a bowl and put it in a cool place for an hour.
6. If desired, the dish can be sprinkled with cilantro and green onions.

Contraindications

When you want to lose weight, do the benefits of a product always outweigh the health risks? Doctors and nutritionists believe not, and primarily do not recommend losing weight on beans to older people, since bloating may occur. You need to be no less careful with it if you have a number of diseases:

• of cardio-vascular system;
• gastrointestinal tract (pancreatitis, stomach and intestinal ulcers, gastritis, colitis);
• genitourinary system.

The product is strictly contraindicated for gout.