Surely many of you have heard of her. But few know how
good lentils suitable for weight loss.
Contents
Calorie Lentils
To lose weight, you need to replace all high-calorie foods with
lighter, containing less calories. For this purpose, lentils
fits perfect.
100 g of boiled lentil beans contain only 116 calories. For
comparison, 100 g of boiled veal will pull on 172 calories.
The ratio of protein / fat in lentils is 18/1, and in veal for every
2-3 g of protein is 1 g of fat.
The amount of protein in lentils
100 g lentils as much as 9 g valuable vegetable protein and such
the same (9 g) the amount of fiber. Protein helps maintain muscle
weight while losing weight.
Fiber is needed for good digestion and cleansing.
intestines, and it also prolongs the feeling of fullness, filling our
stomach. Поэтому чечевица для похудения fits perfect.
Glycemic index of lentils
It is known that lentils are products of low
glycemic index. Its glycemic index is 29. This
means that after eating lentils insulin levels
rises slightly. I recall that the high concentration of this
hormone causes the body to store fat, which is highly undesirable
in terms of losing weight.
In addition, fiber in lentils delays the digestion of other
products and slows the absorption of glucose. As a result, the sugar level in
blood does not jump, which means we are less prone to hunger and
depression, it is easier for us to stick to a diet.
Lentil benefits
Lentils are a rich source of many vitamins and
minerals. During weight loss people significantly limit consumption
calories, and therefore nutrients. If you will be
use lentils every day, you can compensate for the deficit
of vitamins.
Normal portion (100 g) of legumes covers 45% of the daily
folic acid requirements, 25% manganese, 18% iron and
phosphorus and about 10% of thiamine, vitamin B6, potassium, copper and zinc.
What lentil is better for losing weight?
Red lentils cooked quickly, but boiled soft. From her
Ideal to cook mashed soups or sauces.
Green or brown lentils remain firm, therefore with it
good to cook salads, stews and other dishes where hardness is needed
product. In most cases, 30-45 minutes is enough to cook.
beans. Lentils well absorb the aroma of herbs and spices that
add to the dishes with her.
Lentil Diet
Below is an example of a seven-day diet on lentils. This diet
very balanced. Proper selection of products provides
smooth process of losing weight, and also eliminates the so-called
�”Boomerang effect”. This diet provides the body with all
essential nutrients for health (proteins,
carbohydrates, fiber, vitamins and minerals).
В качестве завтрака вы можете чередовать следующие
Products:
– 1 cup of cereals, 1 cup of low-fat yogurt, 1 pear (any
fruit)
– 1 whole grain toast with cream cheese (for example
�”Philadelphia”) and tomatoes
– 2 toasts with 2 tablespoons of honey
For перекусов сгодятся:
– 1 unsweetened fruit (bananas, mangoes and grapes do not fit)
– 1 non-fat yogurt
– 1 cereal bar
На обед или ужин вы можете приготовить одно из следующих
dishes from lentils. The number of products indicated is based on two
portions.
Day 1 – Lentil Pancakes
– 1 cup boiled lentils
– 1 red onion (minced)
– 1 egg
– 2 tablespoons of flour
Preheat the oven. Lentils need to be spiced
report on the remaining ingredients, season and form pancakes.
Bake in the oven. You can add cheese and vegetables to the dish.
Day 2 – Lentil Soup
– 1 cup lentils
– 1 carrot
– 2 medium potatoes
– 1 celery stalk
– 1 small red onion head
– 2 cups of vegetable broth
– 1 tablespoon cream
– salt, pepper, thyme
Boil the vegetables. In a skillet, browse 200 g of chicken breast,
diced. Furry the vegetables and add to the ready soup
meat.
Day 3 – Omelette and lentil soup
Make an omelet from two eggs. To make a puree of
lentils, you will need:
– 1 cup vegetable (chicken) broth – 1 tablespoon
butter
– 1 cup boiled lentils
Put all ingredients in a blender and blend. Pour over
the mixture in a saucepan and cook over medium heat for 15 minutes.
Day 4 – Lentils with Rice
Cook a cup of rice, separately prepare fresh sauce
tomatoes, garlic and onions. Add sauce to a cup of boiled
lentils.
Day 5 – Lentils and Mashed Potatoes
– 1 cup lentils
– 1 cup vegetable (chicken) broth
– 1 cup mashed potatoes
Cook lentil vegetable soup, then add the potato soup.
mash and stir. The dish is served with chicken or vegetables.
Day 6 – Lentil Soup
– 1 cup boiled lentils
– 100 g smoked meat
– 1 apple
– 2 cups of vegetable broth
– salt, pepper, thyme
Pour the soup into the pot, add the apple slices and smoked
diced meat. After 5 minutes of cooking, add to the soup.
lentils and let it simmer for a few more minutes. Dish
is ready!
Day 7 – Dumplings lentils with mushroom sauce
– 1 cup boiled lentils
– 1 egg
– 1 tablespoon flour
– 1 chopped onion
– 1 tablespoon of olive oil
On the blender, mix the lentils with the rest of the ingredients,
blind and boil dumplings. For грибного соуса вам понадобится: 1
a cup of sliced mushrooms, 2 tablespoons of sour cream, a little white
wine, parsley and spices.
