Green diet: how to lose weight in the summer without harm to your health

Brief description of the diet. Type: low-calorie, vegetable-protein. Duration: 7-30 days. Results: 3 kg per week. Difficulty: low.

With the onset of summer, the problem of losing weight becomes more pressing. Some dream of conquering everyone with an ideal figure on the south beach. Others want to parade around the streets in short tops, and for this they urgently need to get rid of a sagging belly. Still others simply realize that the choice of dietary products at this time of year is the widest. The so-called green diet will help you achieve what you want and get a lot of pleasure.

The essence of a green diet

The green diet owes its name to the principle that formed the basis of the diet: you can only eat green plant foods. These are green apples, cabbage, gooseberries.

They are rich in useful substances:

  • fiber;
  • vitamins;
  • antioxidants;
  • substances that enhance the effects of vitamins.

In addition, thanks to their composition, green fruits, vegetables and berries bring other benefits to the body:

  • help normalize sugar levels;
  • help you lose excess weight.

The peculiarity of the diet is that the day is divided into three parts: from morning to noon, from noon to five in the evening and from five in the evening to ten in the evening.

  • in the first third you can eat high-calorie foods such as cereals and flour;
  • in the second - only fruits;
  • in the third - only vegetables.

In the third part of the day, it is recommended to drink milk or kefir.

Effect on the body

The basis of the diet is green plant foods containing a lot of chlorophyll. The pigment, which is a magnesium complex of various tetrapyrroles, triggers processes in the body that promote weight loss:

  • the blood is saturated with oxygen, which participates in fat burning processes;
  • the body is cleansed of toxins;
  • intestinal peristalsis is activated (a slight laxative effect is felt);
  • digestion improves;
  • the acid-base balance is normalized;
  • sugar levels stabilize;
  • metabolism accelerates;
  • liver function improves;
  • excess fluid is removed from the tissues, swelling is safely eliminated.

Green plant foods are also good for weight loss because they have much lower calorie content than all others. The only exception to this rule is avocado. Weight loss will also be facilitated by the absence of sugar and starch.

At the same time, by following such a diet, you can significantly improve your health, since scientists attribute healing properties to chlorophyll:

  • alleviates the condition of pancreatitis;
  • prevents the development of cardiovascular diseases, tumors and the formation of kidney stones;
  • strengthens the immune system;
  • has an antioxidant effect, rejuvenating the body;
  • reduces the manifestations of hyperhidrosis;
  • reduces blood cholesterol levels;
  • has an anti-inflammatory effect.

In addition to chlorophyll, each green product contains several more specific bioactive substances:

  • isothiocyanite - activates cell growth;
  • isoflavonoids - strengthens the skeletal system;
  • epigallocatechin - controls the balance of harmful and good cholesterol in the blood.

Green foods also contain high amounts of fiber, vitamins, antioxidants, flavonoids and minerals. All of them improve health, and some of them promote active weight loss.

From a scientific point of view. Not long ago, English scientists published the results of one of the large-scale studies, in which more than 220 thousand people took part. All of them ate large amounts of green foods for a long time. Positive results include a 14% reduction in the risk of diabetes.

Rules of the weight loss system

In addition, there are rules that must be followed throughout the course:

  • food is taken throughout the day every two hours;
  • food is taken fractionally, in small portions;
  • the last meal should take place three hours before bedtime;
  • vegetables, fruits and berries are consumed raw;
  • The amount of fluid you drink per day should be two liters or more. You can drink both plain water and herbal teas without sugar. Milk, kefir or fermented baked milk are not included in the “water norm”;
  • In the morning you need to do exercises to tone your body.

If necessary, missing vitamins are taken. It is necessary to completely eliminate salt and sugar from the diet.

In terms of how long you need to adhere to this regime, you need to know the following:

  • entering the diet does not occur immediately: two to three days before the diet, the amount of carbohydrates consumed is gradually reduced;
  • the diet is maintained for a week;
  • Exit from the diet is carried out in the reverse order of entry - carbohydrates are gradually added to the diet.

Benefits and harms

The green diet of yoga Bhajan will be of great benefit to people who are positively minded and ready for such a nutrition system. Benefits of Yoga Bhajan Diet:

  • Active detoxification of the body:
  • Relaxation effect and stress reduction;
  • Cleansing the skin and internal organs, especially the liver;
  • Getting rid of cellulite;
  • Clarity of mind;
  • Alkalinization of the body;
  • Getting rid of excess fluid and mucus.

Disadvantages of the Indian Yogi Diet:

  • Weakness and dizziness in the first phase;
  • Possible nausea, due to the fact that the body begins to actively get rid of toxins;
  • Great willpower and preparedness are required for such a nutrition system;


  • You cannot start the Yoga Bhajan diet suddenly. Try giving up red meat for a while, then white meat, fish and seafood. Gradually eliminate eggs and dairy products from your diet. And only then can you switch to yoga Bhajan;
  • To achieve emotional stability, get involved in kundalini yoga, perform breathing exercises and a set of asanas. Yoga can be practiced either with a teacher or independently at home;
  • Try to be in a good mood while losing weight and cleansing the body in general.

Green diet - options

When following a green diet, you can take any product you like. The course lasts for 3-5 days. You cannot fast for more than the specified period.

Recommended mono-diet variations:

  • cabbage;
  • on kiwi;
  • grape;
  • on sprouted buckwheat;
  • apple;
  • on seaweed;
  • cucumber;
  • on avocado;
  • pea

However, according to nutritionists, the maximum effect can only be obtained from a varied diet. Types of such weight loss:

  • vegetable;
  • fruit and berry;
  • on greenery;
  • fruity;
  • on smoothies that significantly burn fat;
  • fruit and vegetable.

There is also a mixed type, which is considered the most useful.

Products for diet

Foods in a green diet are divided into specific categories. Vegetables include squash, cabbage family, bell peppers and artichokes. Berries include plums, gooseberries and green grapes. Suitable fruits include lime, kiwi, avocado, pomelo, and apples.

Among the exotic representatives are guava, durian, feijoa, etc. Greens include the umbelliferous (parsley, celery, dill, cilantro), buckwheat (rhubarb, sorrel), amaranth (spinach, chard), aster (lettuce) family, etc. Legumes crops, unripe green beans, soybeans, lentils, peas, and beans themselves are consumed.

List of other approved products:

  • olives;
  • sprouted buckwheat;
  • avocado sauce;
  • various herbal preparations;
  • young tops of root crops;
  • kelp;
  • green variety of coffee and tea;
  • cereal sprouts.

Nutritionists allow the consumption of vegetables and fruits of a different color. However, they should be eaten in small quantities. It is best to lose weight on such a diet in the summer.

It's all about the color

The color green has an incredibly positive effect on the psyche and mood, and its absence leads to depression. Blues and depression are typical in the autumn-winter period, when there is practically no greenery in parks, courtyards and city squares. Doctors note that residents of “green” areas are less susceptible to illness and visit doctors less often.

What is the secret of green products? They contain a large number of useful microelements, vitamins E, K, P, folic and ascorbic acids, as well as chlorophyll pigment, which strengthens the immune system. Green foods improve your mood and give you a feeling of newness, youth, something pleasant and fresh. As numerous reviews show: a diet of green foods is simple, “tasty” and effective. The recipes do not require any special sophistication of preparation, but after a week you can already see the results.

The most famous green products:

  • Greens (dill, parsley, celery, spinach, mint);
  • Salads and cabbage (almost all types of these products are suitable, especially delicate light green ones);
  • Vegetables: zucchini, squash, green peppers, cucumbers;
  • Berries: gooseberries, green currants;
  • Green peas and beans;
  • Green fruits: kiwi, apples, pears, avocado (alligator pear), grapes.

Traditional Green Diet

Weight loss methods are divided into mono- and balanced. The meaning of the first is to consume only one specific product.

For 4 days

Anyone losing weight should give up alcohol, meat broth, butter, saturated fatty acids and sugar.

Example of daily meals:

  • breakfast – omelet of 2-3 eggs with green onions, tea;
  • lunch – boiled chicken breast, cucumbers with parsley, celery and apple smoothie, thick broccoli soup;
  • afternoon snack - bread with a handful of nuts and herbs;
  • dinner – a glass of fermented baked milk, stewed cabbage.

For 5 days

The diet for Monday-Thursday is the same as in the previous paragraph. A distinctive feature is that the first snack is added between the morning and afternoon meals. At this time, it is best to eat fermented milk products or fresh vegetables and fruits.

Menu for Friday:

  • morning - oatmeal with nuts and pears, toast, natural yogurt;
  • lunch - apple;
  • day – assorted vegetables, poached egg, freshly squeezed juice;
  • afternoon snack - a glass of fermented baked milk;
  • evening – fish fillet baked with root vegetables.

You can eat this way for 7-10 days. However, you need to monitor the condition of the body. If pain appears, dizziness, fatigue increases, the diet is stopped.

Menu for the week

They use a “green diet” for weight loss: the menu consists of low-calorie dishes. The “green diet” recipes are simple and do not require searching for rare ingredients in the summer, when the event is held.

Below is a sample menu for the week:

For a month

Nutritionists advise losing weight over a long period of time. At the same time, a person loses up to 1.5-2 kg every week.

Example of a daily menu:

  • breakfast – black bread with curd mass, greens and apple, tea;
  • lunch - kiwi;
  • lunch - cabbage soup, meatloaf with spinach;
  • afternoon snack – avocado;
  • dinner - a glass of kefir.

You can't eat after 7 pm. In addition, vegetables must be thermally processed.

For 40 days

At this stage, a person recovers and loses extra pounds. The emotional background improves, the quality of the skin, nails and hair improves.

The internal organs are cleansed of harmful microorganisms. The author of the technique recommends trying shorter courses first. This is because not everyone can handle high duration.

Diet features:

  • refusal of salt and spices;
  • alcoholic beverages and tobacco products are prohibited;
  • during a meal, ½ of the stomach is filled with solid food, ¼ with oxygen, and the other ¼ with water;
  • to reduce the risk of protein deficiency, eat 30 grams of almonds;
  • eat exclusively plant foods;
  • drink water in unlimited quantities, it is allowed to add lemon juice;
  • proper preparation, which consists of giving up caffeine, black tea, bread products, sugar and hard-to-digest foods.

Principles of nutrition

Among green vegetables, cucumbers, cabbage, broccoli and zucchini are considered the most useful; also, do not forget about bell peppers, green beans and green peas. Among fruits, the apple is considered the leader in the green cloak; pears, kiwi, lime and avocado can also be included in the diet. When preparing dishes, you need to use as much greens as possible, since they do not harm your figure, but promote satiety and weight loss.

The methodology requires adherence to the following principles:

You need to eat often, but in small portions. It is considered optimal to eat five meals a day at equal intervals, as with a fractional diet. The serving size is determined individually: the selected dish should satiate, but not contribute to overeating.

  1. The first breakfast is served no earlier than half an hour after waking up. It is advisable to organize the last dinner no later than 6 pm.
  2. Salt should not be used when preparing green diet recipes. At first, the food will seem tasteless and simply inedible, but then the body will get used to it if the diet lasts a long time. Salt prevents the removal of fluid from the body, which causes swelling and negatively affects well-being.
  3. Since there will be no salt in the diet, the body will actively get rid of excess fluid. To replenish its losses, you need to drink at least 1.5 liters of pure water without gas or flavorings every day.
  4. A green diet for weight loss allows you to lose weight slowly but noticeably; in this regard, problems with sagging skin in those places where the extra centimeters have been lost may arise. To prevent this from happening, you need to introduce physical activity into your life - a balanced diet allows you to play any sport. In addition, it is advisable to visit the spa and massage.
  5. Depending on the chosen method of physical activity, the content of complex carbohydrates in the green diet menu will be different. If a person leads an active lifestyle and constantly engages in strength training, then it is necessary to include more of these beneficial substances in the diet. Do not be afraid to gain weight, since all the energy received will be immediately spent on physical activity.
  6. During the diet, it is advisable to eat food from green-colored dishes. This is useful not only for the inner perfectionist that lives in everyone to one degree or another, but also for emotional peace and quick satiety.

Three menu options

A person losing weight can independently create a diet during such weight loss. However, they rely on the most famous variations of breakfast, lunch and dinner.


  • oatmeal or buckwheat porridge with several apple slices;
  • a glass of kefir with a low fat content;
  • two boiled eggs, grape juice, cucumber and cabbage salad;
  • two kiwis;
  • stewed zucchini in sour cream.


  • a piece of whole grain bread with guacamole and low-fat cottage cheese;
  • 6-7 grapes;
  • creamy broccoli soup;
  • one pear;
  • 150 grams of white meat, steamed, along with spinach.

Before going to bed, drink a glass of low-fat kefir.


  • cucumber slices, chicken fillet, bread and green tea;
  • one large apple;
  • a pack of cottage cheese with herbs;
  • thick fruit drink;
  • green beans with spices.

In the evening it is recommended to drink green tea or herbal tea.

The basis of the fasting diet is pears, apples or tropical fruits. They also eat pickled peas.

Sample green diet menu for 7 days

Between main meals (breakfast, lunch, afternoon snack, dinner) there are snacks. Remember to eat so that you eat every 2 hours.

Green apples and pears, fresh berries and kiwis, as well as smoothies are excellent snacks. Before going to bed, for a snack, use cucumber, mint tea, rosehip decoction, green tea.


  1. After morning exercises, prepare a portion of steam omelette with the addition of spinach and drink a cup of tea.
  2. For lunch, prepare vegetable soup, a salad of fresh apples and celery root, use kefir as a dressing, and drink a glass of freshly prepared juice.
  3. For an afternoon snack, it is enough to eat dry unleavened cookies with dill and cottage cheese.
  4. Dinner is vegetable pilaf, raw vegetable salad and a glass of kefir.


  1. In the morning, eat a portion of cottage cheese, which can be sweetened with natural honey, and drink a cup of green tea.
  2. For lunch they serve a plate of borscht with the addition of sorrel and boiled chicken protein, arugula salad with pieces of feta cheese and dill.
  3. For an afternoon snack, make a salad of leafy greens (cress, spinach, salad mustard) with the addition of pine nuts.
  4. In the evening, stew broccoli and drink a glass of yogurt.


  1. The morning begins with a glass of natural yogurt without additives and a portion of oatmeal cooked in water, to which a freshly grated apple, a handful of nuts and a spoonful of honey are added.
  2. For lunch they eat a boiled egg, an avocado salad with onions, and drink a glass of apple juice.
  3. For an afternoon snack - a bran bun, cheese with chopped herbs and fresh cucumber.
  4. For the evening meal, prepare a cottage cheese casserole with Brussels sprouts and drink a glass of yogurt.


  1. For breakfast - unsweetened cheesecakes, topped with yogurt and sprinkled with herbs, and a glass of juice.
  2. For lunch they prepare a puree soup from cauliflower, zucchini, peas with the addition of fresh herbs; a small piece of steamed fish and grape juice.
  3. For an afternoon snack, apples stuffed with cottage cheese, honey and raisins are baked in the oven.
  4. For dinner - brown rice with mushrooms, cucumber salad with sweet peppers and herbs, a glass of kefir.


  1. In the morning, make toast from whole grain bread, spread it with cheese and herbs and wash it down with herbal tea.
  2. The daily meal consists of potato soup, a portion of boiled broccoli and a salad of apple, celery and onion, and a glass of green tea.
  3. For an afternoon snack - any green fruit.
  4. For dinner, stew cabbage and drink a glass of kefir.


  1. For breakfast, eat a steamed omelet with herbs and spinach, and drink grape and apple juice.
  2. For lunch - a portion of potato and rice soup, a salad of sweet peppers with onions and herbs, a small piece of boiled chicken breast, a glass of apple juice.
  3. They have an afternoon snack with dry unleavened cookies with cheese and herbs.
  4. For dinner, prepare rice with beans and a glass of kefir.


  1. In the morning - cheesecakes, lettuce, a cup of rosehip infusion.
  2. For lunch they serve vegetable puree soup, cucumber salad with herbs, and herbal tea.
  3. For an afternoon snack - toast with finely chopped arugula and feta cheese.
  4. For dinner, boil a piece of fish and stew cabbage, drink a glass of yogurt.


Summer salad

Lettuce leaves are torn into small pieces. Three eggs are boiled and also finely chopped along with two medium cucumbers. Take 50 grams of various greens (green onions, parsley and dill) and crumble. All ingredients are mixed, salted, and spices are added.

Detox smoothie

Take two kiwis, one apple and one pear, then finely chop. Beat the fruits in a blender, add 100 grams of spinach and a glass of filtered water. Then they interrupt again.

Sorrel soup with egg

500 grams of white meat is cut into thin slices. Then boil it in salted water and take it out. Cut 500 grams of raw potatoes and pour them into a pan with broth. One whole onion is added to it.

After 15 minutes, add 200 grams of chopped sorrel into the container, after 5 minutes - 50 grams of greens and two boiled grated eggs. Mix everything thoroughly and bring the soup to a boil. At the end, add bay leaf and black peppercorns. Leave to infuse for 20 minutes.

Emerald salad

A small amount of grapes and gooseberries are cut into halves. Take plums and remove the pits from them, after which they are cut into quarters. Peel one kiwi and cut it into cubes. Do the same with apples and pears.

Berries and fruits are combined and mixed thoroughly. Using a blender, beat the avocado. Add half a glass of still mineral water or natural yogurt, as well as 2 tsp. honey The resulting smoothie is poured over a mixture of other ingredients.

Lunch meal

The lunch rule is even simpler than the morning rule.

The first is a salad that can be prepared from any ingredients:

  • watercress;
  • arugula;
  • tomatoes;
  • Bulgarian pepper;
  • carrot;
  • cucumber;
  • alfalfa sprouts.

Secondly , it will be interesting and nutritious. Select from the list:

  • turkey or poultry fillet;
  • egg;
  • legumes;
  • lean fish;
  • millet or rice

Ban yourself from dessert if you are seriously planning to lose weight. Instead, eat an apple or drink a compote, but only homemade one.


The results of the “green diet”: you can lose seven to eight kilograms in a week. If you exit the diet correctly, as described above, these kilograms will not return after you stop eating according to this system.

In addition, the diet helps cleanse the body of toxins and improve well-being by tidying up the metabolism.

Why exactly 15 days?

Two weeks, as a rule, are enough for the changes in the body to become noticeable and noticeable. Yes, this is a minimum period, but it is enough to improve your condition and adjust your weight.

Be prepared for the fact that switching to such a diet may be a little stressful for the body. The following harmless side effects are possible:

  • constipation;
  • malaise;
  • headache.

And their strength depends on how contaminated your body is with toxins. But there is no need to worry, as everything will stop in a few days. In just a week, you will feel better than ever.

Of course, you shouldn’t delude yourself that you will lose weight immediately and dramatically, but this method is healthy, and unlike express diets, its effect will be long-lasting. The main thing is not to rush to the nearest stall for shawarma on the way out.

The right way out of the diet

If you don’t watch your diet, the previously lost kilograms will come back. How to exit the mode:

  1. Divide the daily intake into several servings.
  2. Consistently add prohibited foods to your diet.
  3. Do not consume unhealthy foods such as carbonated drinks, smoked foods, fatty and spicy foods, various prepared and semi-finished products.
  4. Drink as much clean water as possible. It helps remove toxins and waste from the body.
  5. Include low-fat cottage cheese and kefir, as well as fresh fruits and vegetables in your menu.
  6. For quality skin, take a shower, go to the bathhouse and do body wraps.

Advantages and disadvantages


  • getting the maximum effect from losing weight;
  • improving the immune system;
  • acceleration of metabolism as a result of the chlorophyll content in fruits;
  • new fat deposits are not formed due to the slow conversion of carbohydrates into fats;
  • blood sugar levels are approaching normal levels;
  • harmful substances are removed from the body;
  • a person becomes full faster and does not feel hungry for a long time.


  • the desired result can be obtained only after a large amount of time;
  • Pregnant and lactating women, young children and adolescents should not adhere to this regime;
  • the diet is contraindicated for people who suffer from various diseases of the gastrointestinal tract;
  • Also, such weight loss is prohibited for those who have problems with joints and the urinary system.

Advantages and disadvantages of the diet

The diet is short-term in nature and is not designed for long-term adherence. Fruits and vegetables supply the body with vitamins, but the body lacks the necessary nutrients (proteins, carbohydrates, fats). The diet should be followed no more than once every 2-3 months.

Fruits contain simple carbohydrates, therefore, soon after consuming them, you will feel hungry. Therefore, it is not recommended to exercise while following the diet.

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