Diet and legumes, ally to keep fit, weekly menu to lose weight. This is why you should include it in your diet
Legumes are an important ally for to keep fit And load up on protein. Let’s see all the benefits of this food and sWeekly diet chemotherapy From legumes to Weight loss
Legumes are a very important food to include in the diet. The benefits that they can provide are many and often forgotten, in fact they are not particularly present on our tables, unless cooked lentils are typical for New Year’s Eve dinner.
Legumes include beans, chickpeas, lentils, peas, soybeans, as well as lupine, chutney, carob, and peanuts, which are often confused with dried fruits. Green beans are also legumes, but only half of them. in a Mediterranean diet Dishes based on legumes and cereals are very important, even if they are often forgotten on the tables, an excellent mixture that provides all the essential amino acids, even if they are often forgotten on the tables.
Legumes contain phytoestrogens, especially isoflavones, which are hormones that help prevent certain types of cancer, such as breast cancer and prostate cancer. In fact, legumes are an excellent source of plant-based proteins, as they contain, even in small amounts, all eight essential amino acids that the body needs and that can only be obtained through food.
When properly combined with other plant proteins, such as grains, these deficiencies can be overcome.
In fact, legumes are the center of plant foodsHowever, it is good to remember that anyone wishing to switch to this diet should first consult an expert on the subject so that they do not suffer from deficiencies of any kind.
Another great feature of legumes is their adaptability, in fact they can be used with grains and vegetables to prepare meatballs and burgers, as well as soups, pasta sauces and creams.
The Legume Diet: A Weekly Weight Loss Plan
The weekly schedule that we provide is purely an example. In fact, if you want to try a legume diet or lose weight, we recommend that you rely on a professional to get a customized plan based on your specific needs.
Monday – Breakfast: Skimmed milk and whole grains
Lunch: pasta, beans and mixed vegetables, raw or cooked
Dinner: grilled chicken breast with seasonal vegetables, 30 grams whole grain bread
Tuesday – Breakfast: Whole-grain cereal with low-fat yogurt
Lunch: rice and lentils with raw or cooked vegetables as desired
Dinner: grilled fish with grilled vegetables
Wednesday – Breakfast: Three rusks with jam, tea or sugar-free coffee
Lunch: rice and vegetable salad
Dinner: vegetable soup with wheat and legumes, whole wheat bread
Thursday – Breakfast: whole grain cereal with low-fat yogurt
Lunch: Whole pasta with tomatoes, grilled meat and vegetable salad
Dinner: chickpea omelet with baked vegetables and 30 grams of wholemeal bread
Friday – Breakfast: Three rusks with jam, tea or sugar-free coffee
Lunch: couscous with legumes and seasonal vegetables
Dinner: bresaola with arugula and Parmesan, salad and 30 grams of wholemeal bread
Saturday – Breakfast: Skimmed milk with whole grains
Lunch: squid with peas and grilled vegetables, whole wheat bread
Dinner: vegetable soup with pasta, salad and wholemeal bread
Sunday – Breakfast: Low-fat yogurt and whole grains
Lunch: pasta, hummus, and raw vegetables
Dinner: vegetable soup, omelette with two eggs and whole grain bread
Legumes diet contraindications
This diet, as long as it is not high in protein (and therefore does not exclude or severely limit carbohydrates) or low in calories, has no major contraindications but can generate some side effects related to the consumption of legumes in those who do not normally use them in many often. If you have a really unhealthy gut or the combinations of different foods are wrong, you can find yourself suffering from intestinal gas, bloating, cramps and abdominal pain due to eating beans, chickpeas, lentils, etc.
However, if you want to lose weight, we always recommend that you contact an expert, based on your constitution, the kilograms you have to lose, your state of health, etc. You will know how to create a diet that best suits your needs.
However, they should always avoid undergoing a diet like this, pregnant or breastfeeding women and diabetics.
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