Diet and legumes, the ally to stay fit, the weekly menu to lose weight. This is why you should include them in your diet
Legumes are an important ally for to stay fit and do the protein load. Let’s see all the benefits of this food and the sweekly chema of the diet of legumes for lose weight
Legumes are a very important food to be included in the diet. The benefits they can give are many and are often forgotten, in fact they are not particularly present on our tables, unless it is the stewed lentils typical of the New Year’s Eve dinner.
Legumes include beans, chickpeas, lentils, peas, soy, but also lupins, cicerchie, carob and peanuts, which are often mistaken for dried fruit. Green beans are also legumes, but only half of them. In Mediterranean diet dishes based on legumes and cereals are very important, even if they are often forgotten on the tables, an excellent combination that provides all the essential amino acids, even if they are often forgotten on the tables.
Legumes contain phytoestrogens, in particular isoflavones, hormones that help prevent certain types of cancer, such as breast and prostate cancer. Legumes are an excellent source of vegetable proteins in fact they contain, even if in small quantities, all the 8 essential amino acids that our body needs and that can only be obtained through food.
When combined correctly with other vegetable proteins, such as cereals, these deficiencies can be overcome.
In fact, legumes are at the center of plant-based food, but it is good to remember that anyone wishing to switch to that diet must first consult an expert on the subject so that he does not have deficiencies of any kind.
Another great feature of legumes is their adaptability, in fact they can be used, combined with cereals and vegetables, to prepare meatballs and burgers, but also soups, pasta sauces and creams.
Diet of legumes: Weekly plan for losing weight
The weekly schedule that we present is purely by way of example. In fact, if you want to experiment with the legume diet or lose weight, we recommend that you rely on a professional to have a personalized plan based on your specific needs.
MONDAY – Breakfast: skim milk and whole grains
Lunch: pasta and beans, raw or cooked mixed vegetables
Dinner: grilled chicken breast with seasonal vegetables, 30 grams of wholemeal bread
TUESDAY – Breakfast: whole grains with low-fat yogurt
Lunch: rice and lentils with raw or cooked vegetables at will
Dinner: Baked fish with grilled vegetables
WEDNESDAY – Breakfast: three wholemeal rusks with sugar-free jam, coffee or tea
Lunch: rice and vegetable salad
Dinner: vegetable soup with spelled and legumes, wholemeal bread
THURSDAY – Breakfast: whole grains with low-fat yogurt
Lunch: wholemeal pasta with tomato, grilled meat and vegetable salad
Dinner: chickpea omelette with baked vegetables and 30 grams of wholemeal bread
FRIDAY – Breakfast: three wholemeal rusks with sugar-free jam, coffee or tea
Lunch: couscous with legumes and seasonal vegetables
Dinner: bresaola with rocket and parmesan, salad and 30 grams of wholemeal bread
SATURDAY – Breakfast: skimmed milk with whole grains
Lunch: cuttlefish with peas and grilled vegetables, wholemeal bread
Dinner: vegetable soup with legume pasta and salad, wholemeal bread
SUNDAY – Breakfast: low-fat yogurt and whole grains
Lunch: pasta and chickpeas, raw vegetables
Dinner: vegetable soup and omelette with two eggs, wholemeal bread
Contraindications of the legume diet
This diet, as long as it does not become high-protein (and therefore does not exclude or strongly limit carbohydrates) or too low-calorie, has no major contraindications but could generate some side effects related to the consumption of legumes in those who are usually not used to using them often. If you have a bowel that is not really healthy or the combinations between the various foods are wrong, you can find yourself struggling with intestinal gas, bloating, cramps, abdominal pain due to the intake of beans, chickpeas, lentils, etc.
If you want to lose weight, however, we always recommend that you contact an expert who, based on your constitution, the kilos you have to lose, your state of health, etc. will know how to draw up the diet that best suits your needs.
However, they should always avoid undergoing diets like this one, pregnant or breastfeeding women and people with diabetes.
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