Milk-vegetable diet menu for the week. Dairy-vegetable

The dairy-vegetable diet, if you look at its diet, is very similar to the famous diet of Kim Protasov, but there are still some differences. So, dairy-vegetable is not so strict, and you can also find it on the Internet in several variations. Often, people losing weight prefer fast, strict diets based on dairy products, vegetables, fruits and vegetarian menu options of varying degrees of benefit and nutritional value. Among other things, the Harry Benjamin diet, which provides a similar set of products, is at the peak of popularity today.

General rules

As the name implies, a dairy-vegetable diet is based on the inclusion of dairy products and plant-based vegetables and fruits in the diet.
At the same time, the choice of dairy and plant products is quite wide, which determines certain diet options. For dairy products, you can use low-fat cow's milk, cottage cheese, natural yogurt, kefir, fermented baked milk. The best option for vegetables is non-starchy vegetables - cucumber, zucchini, tomato, cabbage, sweet bell pepper, fresh or boiled carrots. Fruits include unsweetened apples, plums, apricots, peaches, kiwis, and oranges. Dairy products are extremely beneficial for the body and have a healing and healing effect. They are characterized by rapid/easy digestibility, they stimulate the action of digestive enzymes, which helps improve food digestion processes, normalize microflora and suppress putrefactive processes in the intestines, helping to increase immunity , improve intestinal motor function, reduce gas formation and improve calcium absorption. The nutritional value of dairy products is determined by the food nutrients they contain - amino acids from animal proteins that have a beneficial effect on fat metabolism ( lysine , methionine , choline ), fatty acids, vitamins and minerals ( vitamins A , group B , beta-carotene , PP , phosphorus, copper, sodium sulfur, selenium, calcium molybdenum, chlorine, magnesium, potassium, zinc fluorine, iodine, iron, chromium, manganese).

In terms of nutritional value, milk proteins are not inferior to meat/fish protein, however, they are much easier to digest. At the same time, whey milk proteins are absorbed quickly, and casein takes a long time to break down, which causes a long-term lack of hunger. As for the fat content of dairy products, you should not strive to consume completely low-fat products, since beneficial substances, for example, calcium, are absorbed only in the presence of fat, and many of the beneficial substances are completely absent in low-fat products ( vitamins A and E , D ). Therefore, it is more advisable to include in the diet not completely low-fat products, but those containing a moderate amount of fat, for example, kefir, 1-2.5%, cottage cheese 5-9%.

As for vegetables and fruits, their usefulness for the body is determined by the proteins, carbohydrates, fats, dietary fiber they contain and the wide composition of vitamins and minerals present in them. The benefits of fruits also lie in their ability to accelerate metabolic processes, stimulate intestinal function and increase diuresis.

There are a lot of options for a dairy-vegetable diet; the choice of dairy and plant products is determined by your preferences and goals for correcting body weight. At the same time, you can practice it as a strict mono-diet, with a strict set of products, for example, cottage cheese-apple, kefir-cucumber, or a diet with a wider diet, when different foods from these groups are included in different meals, for example, in the morning - yogurt with orange , for lunch - cottage cheese with carrots, for dinner - kefir with an apple. At the same time, the expanded diet includes products such as whole grain cereals (rice, buckwheat, oats, millet), vegetable salads seasoned with vegetable oil, mushrooms, nuts and dried fruits, durum wheat pasta, and bread. A prerequisite is the consumption of free liquid at the level of 1.5-2.0 liters per day in the form of rosehip decoction, still table mineral water, green/herbal tea without sugar.

The most important condition for dairy-vegetable diets is the exclusion from the diet of meat and fish products in any form, animal fats, fast food products, semi-finished products, baked goods, products containing simple carbohydrates (condensed milk, polished rice, sweets, honey, semolina, sugar , confectionery, ice cream, chocolate, jam, sweet fruits, sweet drinks), as well as canned food, pickles, pickled foods. The consumption of salt, seasonings and spices is limited.

Since the diet, regardless of the choice of dairy products, vegetables and fruits, is low-calorie, it is recommended to avoid excessive physical activity during this period. It is advisable to take vitamin-mineral complex tablets.

A whole plant-based diet is a vegetarian's dream!

This nutritional plan is based on minimally processed foods. In this case, any sources of animal protein must be excluded: milk, cheese, eggs, meat, fish, yogurt, seafood, etc. With a whole plant-based diet, a complete abstinence from sugar, salt and fat will be required for the entire period.

recipes
include:

• various salads with citrus dressing;
• fresh fruit and vegetable juices;
• steam cutlets;
• stew of stewed vegetables;
• vegetable soups and much more.

Authorized Products

An expanded diet of a dairy-vegetable diet includes:

• Low-fat dairy products (natural yogurt, milk, cottage cheese, kefir, fermented baked milk).
• Vegetables with minimal starch content (cabbage, tomatoes, peppers, Chinese cabbage, lettuce, cucumbers, garden herbs), both raw, in the form of salads seasoned with vegetable oil, and boiled.
• Unsweetened fruits/berries: apples, oranges, grapefruit, lemons, apricots, pears, tangerines, pineapples, pomelo.
• Whole grain cereals (buckwheat (kernel), barley, pearl barley, millet), brown/brown rice.
• Whole grain breads.
• Mineral still water, herbal teas, natural freshly prepared juices, green tea with lemon.

Table of permitted products

Dish recipes

Vegetable stew

To prepare this dish, you can take all seasonal vegetables, with the exception of potatoes. Cut zucchini, carrots, pumpkin, beets, bell peppers, onions into cubes or strips, divide broccoli or cauliflower into small inflorescences, add a small amount of water and simmer. At the end, add tomatoes and sprinkle with herbs.

Vegetable casserole

Cut young zucchini, peppers, onions, eggplants, tomatoes into slices, place in layers in a mold, add a little salt, and place a little grated cheese on each layer. Bake in the oven.

Fully or partially limited products

The dairy-vegetable diet excludes:

• Meat, fish and all products based on them (smoked meats, sausages, semi-finished products, fast food, canned food).
• Animal fats, mayonnaise, margarine, cooking oil.
• Fatty dairy products.
• Bakery products, pasta, pastries, cookies, pastries, cakes.
• Sweets and confectionery (chocolate, candies, honey, jam, sugar, ice cream).
• Marinades, pickles, salt.
• Alcohol, sweet carbonated drinks, packaged juices.

Table of prohibited products

Advantages and disadvantages

Dairy diet: how to quickly and safely lose weight in 7 days

Mono-component diets are gaining more and more popularity. This is easy to explain: there are no “problems” with the diet, and you see the result almost immediately. What is the essence of a mono-diet? For several days you consume only one product and lose weight literally before your eyes. Moreover, most of the products offered for a mono-diet contain antioxidants, so you not only lose excess weight, but also cleanse the body of accumulated waste and toxins. All you have to do is choose the very product that you will spend at least a week alone with.

Reviews and results

Reviews about dairy-plant diets vary significantly from positive to complete rejection. Obviously, this depends on the tolerance of dairy products, and in many cases is due to a pronounced feeling of hunger. Considering the low calorie content and imbalance of various options for dairy-vegetable diets, they can be used in a short period of time, if necessary, reduce weight by 2-3 kg per week.

• “... From time to time, when I need to slightly correct my figure, I go on a dairy-vegetable diet, using kefir, cottage cheese, yogurt, vegetables and fruits. It’s difficult to bear, but the need to quickly lose 2-3 kg before important events makes you endure hunger. Of course, it is better to constantly monitor your weight and monitor your diet than resort to strict diets. However, the specific nature of the job, associated with constant travel and business trips, does not allow this, so I am forced to lose weight this way. In principle, the diet is normal and it’s quite possible to survive for 6-7 days.”
• “...I tried a dairy-vegetable diet on the advice of my friend. But after 4 days I stopped it, as I began to experience discomfort and pain in the intestines, and later, bowel disorders. And my health was not very good. Not only did I feel hungry, but I also felt weak and irritable. Obviously, such a diet is not for me, although my friend tolerates it well and practices it often.”

Diet No. 1 (to reduce blood glucose levels)

This therapeutic diet option should be prescribed by a doctor. Its duration does not exceed 7 days. The meal plan eliminates salt and sugar. The diet is the same for all days (you can create a menu yourself from the products listed below).

• Milk – 500 ml (2 servings of 250 ml) • Low-fat cottage cheese – 50 g • Natural coffee, tea with lemon, compote without sugar, unsalted vegetable broth • Black and bran bread – up to 120 g • Potatoes and other vegetables – approx. 200 g • Apples, pears, strawberries – 250 g • Butter – about 15 g