Don't like zucchini? And they love you and want to help you lose excess weight. The benefits of vegetables are in the article. There are different diet options, but the main products that are used on the menu are not always completely healthy. Some ingredients are allergenic, others have sky-high calorie content or a high glycemic index. Those who want to not only lose weight, but also improve their health, have long known that zucchini is ideal for this purpose. Yes, not everyone likes their taste, but they are considered the almost undisputed leader in the ranking of dietary products.
In the article you can read reviews and results of the zucchini diet, a menu of methods and recipes for delicious and healthy dishes.
Benefits of zucchini for the body
Zucchini is a universal vegetable crop that is used to prepare various first and second courses and even to create desserts. Its cost is low, the product can be found on store shelves and markets, and it is absolutely not demanding on storage conditions. After harvesting, zucchini can last until January without losing its beneficial qualities.
Another positive quality of the vegetable is its positive effect on digestion, which is especially important for those who want to lose weight. The dietary fiber of zucchini creates a feeling of satiety, which reduces the craving for consuming high-calorie foods, and the rich chemical composition has a positive effect on the functioning of all systems of the human body.
It is extremely rare to experience an allergic reaction to zucchini; for this reason, even those people who experience frequent manifestations of allergic individual intolerance to other products can consume this vegetable while losing weight.
Diabetics can also include zucchini in their diet, since the sugar they contain is in the form of sucrose, and the low carbohydrate and fat content contributes to less fluctuations in insulin levels.
Menu for a 60 year old woman
On average, after 45 years, all women experience a special period called menopause. Its peculiarity lies in the decline of reproductive function as a mandatory process of aging. As soon as menstruation stops, the following features become characteristic of a woman’s body:
- Metabolism slows down and women gain excess weight more rapidly;
- Due to hormonal changes, the figure becomes more “masculine” and a fat fold appears in the lower abdomen, even in those who have always been able to boast of a thin waist;
- Due to hormonal changes, there is a noticeable lack of calcium;
- Often, before the age of 60, most women have some kind of disease, the treatment of which affects metabolic processes.
When creating a menu for a 60-year-old woman, it is important to include the following products in the diet:
- Seeds and other flax products, because they contain substances that can restore normal hormonal levels;
- Avocado, fatty red fish - omega acids in their composition can prolong youth;
- Hard cheese, cottage cheese and other dairy products, sesame seeds - they contain a lot of calcium, which is necessary for bone tissue;
- Foods rich in fiber for continuous colon cleansing. Raw zucchini can be used for weight loss only if there are no gastrointestinal diseases.
Unlike younger people, women over 60 cannot always follow protein diets that are effective for fat burning due to kidney problems. Therefore, a balanced diet would be ideal for the diet.
Sample menu for the day:
- Breakfast - flaxseed porridge, apple and pear.
- Snack : cottage cheese with berries and dry fiber.
- Lunch - chicken broth with whole grain pasta and herbs, zucchini pancakes.
- Snack - a sandwich made of whole grain bread with cheese and avocado.
- Dinner - baked red fish, cabbage, cucumber and herb salad, baked zucchini.
Chemical composition of zucchini
Zucchini contains the following vitamins:
- vitamin A (retinol);
- beta-carotene;
- B vitamins, except B12;
- vitamin C (ascorbic acid);
- vitamin E (tocopherol);
- vitamin H (biotin);
- vitamin K;
- vitamin PP (nicotinic acid).
And minerals:
- potassium;
- calcium;
- silicon;
- magnesium;
- sodium;
- phosphorus;
- iron;
- cobalt;
- manganese;
- copper;
- molybdenum;
- selenium;
- fluorine;
- chromium;
- zinc.
The calorie content of zucchini per 100 g of product is 24 kcal.
Share of BZHU in calorie content:
- proteins - 1 g (10%);
- fats - 0 g (12%);
- carbohydrates - 5 g (78%).
The main part of the composition is water, namely more than 90%. It is a structured molecular form that is most easily absorbed by the body and has a positive effect on the water composition of all tissues.
Effect on the body
Eating vegetables has a beneficial effect on human health. The zucchini diet is becoming more popular among people who want to lead a healthy lifestyle and eat right. Advantages of the diet and its effect on the body:
- you can prepare many delicious and healthy dishes;
- eating zucchini has a positive effect on the digestive system and other important organs (heart, muscles, liver, brain);
- suitable for patients with diabetes due to low fat and carbohydrate content;
- the fibrous structures of the vegetable are well digested in the gastrointestinal tract and have a beneficial effect on peristalsis;
- due to its diuretic properties, excess fluid is removed and swelling is reduced;
- Due to the content of vitamin A in the amount of 0.03 mg per 100 g, the formation of cellulite slows down and skin color improves during weight loss.
Useful properties of zucchini
The popularity of zucchini among those losing weight is due to the following beneficial properties of zucchini on the human figure:
- Vitamin A, which is part of the product, activates the production of collagen, thereby improving the structure of the skin, teeth and hair. Retinol also has a positive effect on vision.
- The soft fibers of the vegetable are easily absorbed by the body, have a calming effect on the epithelial tissues of the intestines and stomach, and activate peristalsis throughout the entire digestive process. This triggers the digestion of food and the secretory function of the glandular tissue of the stomach.
- Zucchini has the ability to accumulate toxins, cholesterol and excess fluid from the human body in dietary fiber, and then remove them. This helps reduce weight, improve overall well-being and is an excellent prevention of atherosclerosis.
- The vegetable has a diuretic effect, which improves the activity of the kidneys and excretory system. Eating zucchini helps cope with internal and external swelling, helps reduce body volume by eliminating excess fluid, and also prevents the appearance of cellulite.
- Helps increase the level of hemoglobin in the blood, which is an excellent prevention of iron deficiency anemia.
- It has antihistamine properties and helps reduce seasonal allergic symptoms.
- It has a mild choleretic effect and helps digest fatty foods.
- Increases the body's protective functions and protects against the harmful effects of the environment.
- Slows down the development of osteoporosis; the vegetable is especially useful for women during menopause.
- Has an antioxidant effect.
- Promotes the removal of salts, which is an excellent prevention of the development of arthritis.
General information about zucchini
Zucchini is a vegetable that is a type of pumpkin fruit. In contrast, zucchini has an oblong shape and grows in the form of a bush with a large number of fruits. While externally hard, it retains internal softness and the ability to cook quickly.
Zucchini comes from South America, but over time it was brought to Europe, from where it came to Russia, where it perfectly adapted to the cold and harsh climate, thanks to its unpretentiousness. This plant has a long period of fruit production, so during the short Russian summer and during the even shorter warm autumn period, it manages to produce a harvest a large number of times; it can be so impressive that many housewives do not know where to use all the zucchini that has ripened over the summer.
Advantages and disadvantages
Many people who are losing weight are looking for a diet for quick weight loss, because they want to achieve a slim figure in a short time and, preferably, without harm to their health. The zucchini diet refers to just such a nutrition system.
One of the main advantages of this diet is the ease of growing zucchini. You can grow a vegetable in your garden and not be afraid that it contains harmful substances. This means that it will not negatively affect your health.
There are many recipes for preparing zucchini-based dishes that have a pleasant and mild taste. The vegetable can be stewed, boiled, used in salads and first courses, baked or used raw. But you should avoid eating the product fried, as such dishes are extremely high in calories.
Weight loss occurs quickly without disturbing the water-salt balance of the body. Digestion also improves, active transport of oxygen to the cells occurs, due to which a healthy glow returns and a surge of strength is observed. Along with the process of losing excess weight, a detox effect is observed, well-being and general emotional background are normalized.
There are also disadvantages to this power system:
- Reduced protein in the diet.
- Potassium imbalance.
- Cooking food takes a lot of time.
- Feeling hungry during the diet, especially if the 14-day option is selected.
- The need to take additional multivitamins to prevent the development of vitamin deficiency.
- Presence of contraindications to compliance.
Contraindications
Not all people can lose weight on zucchini and consume them in large quantities every day. Contraindications include:
- Acute diseases of the gastrointestinal tract, in particular gastritis and peptic ulcers - having a laxative effect, zucchini can disrupt the course of the disease through a pronounced effect on the mucous membrane of the digestive organs.
- Kidney failure and other kidney diseases due to the high potassium content in zucchini.
Individual intolerance and an allergic reaction to zucchini is also one of the contraindications, but they are extremely rare. When prescribing a diet for allergy sufferers, zucchini is often included in the list of allowed foods, because it almost never causes allergies.
Rules and recommendations
For weight loss on a zucchini diet to be effective, it is important to follow these rules:
- Consume the vegetable within the specified period of time. That is, if the diet lasts 3 days, then exactly 3 days you need to eat zucchini.
- While losing weight, you can eat lean meats, lean fish, low-fat yogurt and cottage cheese, low-fat milk (up to 2%), chicken and quail eggs, mushrooms, and leafy greens.
- You should eat small meals, at least 5-6 times a day. The last meal should not be later than 3 hours before bedtime.
- You can be on such a diet for any amount of time, since this nutritional system has a balanced composition that does not have a detrimental effect on the human body.
- If you use your own grown fruits during weight loss, then you do not need to cut off the peel, as it contains the largest amount of useful substances. But if a purchased product is used for weight loss, then the peel must be removed, since it concentrates the maximum amount of harmful substances used during the cultivation of the vegetable.
- You cannot fry zucchini, as this increases their calorie content, which means that the desired weight loss will not occur.
- It is permissible to combine zucchini with other fruits and vegetables.
- When losing weight, your diet must include protein foods.
- During the diet, you need to remove alcohol, carbonated drinks, fast food, pickles, marinades, smoked meats, sausages, fried, fatty and smoked foods from your diet. It is advisable to give them up even after the diet in order to consolidate the results and have a slim figure.
- It is important to adhere to the drinking regime. You should drink at least 1.5 liters of pure water per day without gases, fruit juice or unsweetened compote. If you want to drink freshly squeezed juices, they should be diluted with water in a 1:1 ratio. Rooibos and green tea are allowed without sugar, but it is advisable to stop drinking coffee during the diet.
- Minimal heat treatment will preserve the greatest amount of nutrients in the product.
- When the diet lasts longer than a week, it is important to start taking a multivitamin to prevent deficiencies of rare vitamins and minerals.
Zucchini diet menu
Principles
During the zucchini diet, you will have to give up fried, fatty, salty foods, marinades, canned food and pickles, flour and confectionery products. Animal fats are replaced with vegetable fats, fast carbohydrates are excluded from the diet, and slow carbohydrates take their place.
Zucchini diet menu
The zucchini weight loss system is low-calorie. Regardless of the form in which you eat zucchini, it will provide a long-lasting feeling of fullness and create the illusion of a full stomach. In a week you will be able to lose 2-5 kg.
Below is an approximate diet menu in the table, based on the duration of weight loss.
For 1 day
| Eating | Products |
| Breakfast | unsweetened green tea, vegetable stew with zucchini |
| Lunch | 200 ml orange juice with water, natural yoghurt, green apple |
| Dinner | unsweetened tea or a glass of water, a cup of currants, boiled lean meat, baked zucchini |
| Afternoon snack | 200 ml fresh apple juice with water, carrot and cabbage salad, baked zucchini |
| Dinner | 200 ml fruit drink or unsweetened tea, stewed zucchini, a handful of dried fruits |
For 3 days
There are several options for the zucchini diet for three days. The total weight loss during this period is 3-5 kg.
Option 1.
Every day, half an hour before breakfast, you need to drink a glass of warm, purified, still water. You can drink water no earlier than 20 minutes after eating.
A sample menu is shown in the table below.
| Day/Meal | First day | Second day | The third day |
| Breakfast | chamomile infusion, 50 g of Adyghe cheese, zucchini cooked in a double boiler with boiled carrots, herbs and garlic | rosehip decoction, zucchini and cottage cheese casserole | unsweetened green tea, 40 g low-fat cottage cheese, salad of 4 quail eggs, cucumber, herbs and lettuce |
| Dinner | chicken and zucchini soup | fish with boiled rice, zucchini and cheese (without salt and oil) | puree soup of zucchini, cauliflower and 20 g of hard cheese |
| Afternoon snack | herbal tea, preferably mint with ginger and lemon | 200 ml freshly squeezed pineapple juice diluted with water | glass of vegetable juice diluted with water |
| Dinner | boiled rice with herbs, a portion of stewed zucchini | zucchini stewed with bell peppers, onions, tomatoes and champignons | stew of green beans, zucchini, beef and tomatoes |
| Second dinner | 200 ml natural yogurt 0% fat | 200 ml kefir | 200 ml natural yogurt 0% fat |
Option 2.
By following the recommended diet, you can lose 2 kg of excess weight without harm to your health. It is not recommended to adhere to such a diet for more than three days, since it is quite strict and cannot be combined with physical activity.
A special feature of the diet is the daily consumption of 1.5 kg of zucchini-based food with the addition of other non-starchy vegetables and 1-3 slices of rye bread. Before going to bed, you should drink 220 ml of 0% fat kefir. You should also drink 1.5-2 liters of clean water without gases throughout the day.
You can adhere to this diet no more than once every 3 months.
For a week
Following the zucchini diet for 7 days allows you to lose 4-5 kg of excess weight.
The menu is shown in the table below, the products indicated in it should be eaten during the day.
| Day | Products |
| Monday | 2 kg zucchini, steamed or stewed in a little oil |
| Tuesday | 2 kg of zucchini, a portion of boiled rice, 2 eggs, an apple |
| Wednesday | 2 kg of zucchini, stewed or steamed, stuffed with other vegetables, 2-3 apples |
| Thursday | 1.5 kg of zucchini, 2 soft-boiled eggs, 50 g of hard cheese and 100 g of boiled turkey meat |
| Friday | 1 kg of zucchini, 200 g of boiled chicken breast without skin, 2 medium tomatoes and cucumbers, 100 g of young unsalted cheese |
| Saturday | curd cheese, grain bread, 1.5 kg of zucchini |
| Sunday | soft-boiled egg, 1.5 kg zucchini, any fruit |
For 10 days
This type of zucchini diet is considered medium in terms of restrictions. The main advantage of such a food system is the ability to adjust the menu based on individual taste preferences and choose the most suitable ones from the proposed list of products. Total weight loss over ten days is 5-6 kg.
The table below shows options for breakfast, lunch, dinner, afternoon tea and dinner; you can only choose one.
| Eating | Products |
| Breakfast |
|
| Lunch |
|
| Dinner |
|
| Afternoon snack |
|
| Dinner |
|
In between meals, you can drink unsweetened green tea and herbal infusions.
For 14 days
Following this nutritional method allows you to lose 14 kg in 2 weeks. Since the caloric content of the foods consumed is quite low, severe hunger may occur during weight loss. Due to the fact that the main part of the composition of zucchini is water, food is quickly digested and within an hour after eating you can feel severe hunger. But at the same time, fractional meals of such a diet ensure frequent intake of food into the body, which helps reduce hunger.
Zucchini is the basis of all salads and stews, and it is added to soups instead of potatoes.
During the diet, it is important to take multivitamins to compensate for the deficiency of micro- and macroelements.
The table below shows an approximate menu that must be followed for 2 weeks.
| Day/Meal | Breakfast | Dinner | Afternoon snack | Dinner |
| Monday | 200 ml low-fat kefir, vegetable casserole | unsweetened green tea, a portion of dietary soup with pieces of chicken fillet | orange | 200 ml kefir, zucchini stuffed with brown rice |
| Tuesday | herbal tea, carrot and zucchini pancakes, fried in a dry frying pan | 100 g boiled turkey meat, unsweetened green tea with ginger, a serving of vegetable soup | handful of dried fruits | natural yogurt, vegetable stew with champignons |
| Wednesday | 200 ml fruit juice, tomato and cabbage salad | unsweetened green tea, 100 g grilled fish, a serving of vegetable soup | handful of walnuts | 200 ml kefir, vegetable stew |
| Thursday | unsweetened tea, zucchini pancakes cooked in a frying pan without oil | grapefruit | tomato, cup of quail broth, 1 boiled quail | 200 ml kefir, vegetable stew |
| Friday | stewed vegetables, a glass of fruit juice diluted with water | tea, 100 g fish fillet, carrot-apple salad | kiwi | 200 ml fruit juice, squash caviar |
| Saturday | unsweetened herbal tea, a portion of vegetable salad | tea, 3 fish cutlets, a portion of vegetable soup | handful of cranberries | 200 ml kefir, a portion of rice without oil and salt |
| Sunday | 200 ml natural yogurt, baked vegetables | vegetable stew, tomato and cucumber salad with lemon juice and bell pepper | pineapple ring | 200 ml kefir, stewed zucchini with champignons |
At the end of the diet, it is not recommended to immediately return to your previous diet. It is advisable to gradually introduce familiar foods into the diet and continue to eat dishes with zucchini. If desired, add zucchini to pasta and porridges, prepare sauces based on it or zucchini and pumpkin pancakes as a dessert.
Cabbage and squash diet
The appropriate period for following such a diet is autumn. You can stick to this diet for no more than 7 days. It is based on the use of zucchini, cabbage and eggs.
For one day you will need the following amount of food (they are eaten in 5 meals):
- zucchini - 0.3 kg;
- fresh cabbage - 0.4 kg;
- chicken eggs - 2 pcs.
Zucchini is prepared as follows:
- Peel and cut into small cubes.
- Lightly fry in a frying pan with vegetable oil.
Cabbage is prepared in this way:
- Finely chopped.
- Add 1 tsp vinegar.
The eggs are hard boiled.
Diet plan:
- 9 am - 100 g of zucchini;
- 11 hours - 200 g cabbage;
- 14 hours - 100 g zucchini, 1 egg;
- 17 hours - 100 g of zucchini, egg;
- 19 hours - 100 g cabbage.
Recipes
In cooking, there are many recipes for preparing healthy and low-calorie dishes based on zucchini. First and second courses and desserts are prepared with this vegetable. Adding zucchini to the minced meat will make it more tender. In some vegetable soups, zucchini is used instead of potatoes, which are often removed from the diet menu due to its high calorie content.
Zucchini goes harmoniously with meat; when stuffed, it is a delicious main dish. The pulp of this vegetable can be used raw in salads.
Despite their long shelf life in the refrigerator, zucchini is not available year-round. In some cases, they are frozen, but this leads to a loss of taste of the product. Frozen zucchini can only be used for making soups or stews due to the fact that after defrosting the pulp becomes tasteless and tough.
It is worth noting the fact that the shorter the heat treatment of a vegetable, the more nutrients remain in the product. To preserve the maximum amount of vitamins, micro- and macroelements in zucchini and speed up the cooking process, the vegetable should be cut into small pieces and added to already boiled water.
Below are recipes for zucchini-based dietary dishes.
Stew
You will need:
- champignons - 200 g;
- cauliflower - 200 g;
- onion - 1 head;
- zucchini - 1 kg;
- Italian herbs - to taste.
How to cook:
- Rinse the vegetables thoroughly, chop and simmer in boiling water.
- Season the finished dish with kefir, lemon juice or garlic salt, add spices.
Soup
Ingredients:
- carrots - 0.2 kg;
- zucchini - 1 kg;
- onion - 1 head;
- water - 1 l;
- tomatoes - 2 pcs;
- bell pepper - 1 pc.
How to cook:
- Wash the vegetables, chop finely and place in boiling water.
- Cook over low heat.
- Cool and beat with a blender until a homogeneous consistency.
- Season with lemon juice.
Vegetable salad
You will need:
- zucchini - 1 kg;
- tomatoes (cherry tomatoes) - 200 g;
- black pepper - to taste;
- balsamic vinegar - 1 tsp.
How to cook:
- Wash and cut the vegetables.
- Dress the salad with balsamic vinegar and sprinkle with pepper.
Squash Cavier
You will need:
- zucchini - 500 g;
- onion - 1 head;
- carrots - 1 piece;
- tomatoes - 2 pcs.
How to cook:
- Wash the zucchini and cut them into small cubes.
- Fry carrots and onions in a small amount of oil.
- Add fried zucchini, finely chopped tomatoes and simmer until tender.
Stuffed zucchini
You will need:
- zucchini - 1 piece;
- cottage cheese (minced meat, vegetables) - 200 g;
- Provençal herbs - to taste.
How to cook:
- Wash the zucchini and cut it in half.
- Remove the pulp from the middle of the zucchini, mix it with cottage cheese, minced meat or vegetables.
- Place the finished filling into the zucchini halves and sprinkle with herbs on top.
- Wrap the zucchini halves in foil and bake in the oven for 20-25 minutes at 180 degrees.
Pancakes
You will need:
- zucchini - 2 pcs;
- egg - 1 piece;
- baking powder - a pinch;
- flour - 1-2 tbsp.
How to cook:
- Grate the zucchini, squeeze lightly, add egg, flour and baking powder.
- Mix thoroughly.
- Heat the frying pan thoroughly and fry the pancakes in it without using oil.
Diet breakdown
Reviews
Irina, 29 years old
I was on a zucchini diet for 3 days and lost 3 kg. I noticed that after eating this vegetable I developed flatulence, which went away after finishing the diet. I think that it was connected precisely with the consumption of this vegetable.
Angela, 36 years old
The zucchini diet is a weight loss system that I follow every summer. I sat on this diet for a day and 14 days, and in the latter case I managed to lose 12 kg. Usually, with the help of this diet, I get my figure in order before a summer vacation in hot countries.
Marina, 31 years old
I followed a zucchini diet for 14 days and lost 8 kg. I did not like this food system because of the strong feeling of hunger. Will I stick to it in the future? Most likely not.
The zucchini diet is an effective weight loss system that helps you lose extra pounds without harm to your health. But in order for the results from following it to be noticeable, it is necessary to strictly follow the recommended menu and, if possible, actively engage in sports.
conclusions
The zucchini diet is not a permanent principle of nutrition, but a temporary one, so you should not place serious hopes on this technique. It will allow you to unload your body after the holidays or quickly lose weight before some important event , but that’s where its capabilities end.
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