Lentils for weight loss: benefits, diet, menus, recipes for dishes, reviews. What can I cook from lentils for weight loss?

The article will tell you how to lose weight with the help of proper nutrition and regular use of lentils.

Benefits lentil diet

Lentils - this legume, rather rare on the tables, but it is becoming increasingly popular on the tables of the people who care about their health and nutrition. Lentil has a high protein content ( in this it can be compared with meat), which is necessary for the normal functioning of the human body.

Lentils - essential food for those involved in sports and bodybuilding. The protein will nourish the muscle mass, helping it to grow and be in good shape. In addition, the rich fiber content in lentils helps the regulate the digestive tract

, facilitating digestion, improving the stool and clearing the intestines. Another useful property of lentils is to give satiety for a long time, which is very useful in losing weight.

Eating lentils, you do not have to starve in order to throw off the hated pounds. Legumes allows you to prepare yourself from a lot of delicious dishes : porridge, soups , mashed potatoes, garnishes , pancakes, even burgers. This gives it a great advantage - every day there is another dish. The taste of lentils is very delicate, with a rich nutty aroma.

How lentils help lose weight:

• Low calorie. 100 grams of lentils are only 100-110 kcal, and this is a large portion of puree or porridge.
• High fiber content. This improves the digestive process and cleanses the intestines from toxins and toxins. In addition, it allows you to get satiety from a small amount of food.
• Useful food. Lentils will give the body a huge amount of vitamins and minerals needed to maintain health.
• High protein content. For the protein digestion, a person spends far more energy and calories than splitting carbohydrates and fats, therefore, the food is not that high-calorie.
• Lowers blood sugar and cholesterol levels. This helps a person feel good, feel a surge of strength and energy, as well as diversify their diet with other foods.
• A large supply of amino acids. This allows the body to always look good, take care of its beauty, health, to give youth.

Benefits lentil diet

How many calories in cooked lentils 100 grams

As already mentioned, lentils - not high-calorie product, and therefore useful for weight loss. It can be included in any menu, if there are no contraindications and health problems( gout, dysbiosis, meteorism).

Lentil, volume	Energy value
1 tsp.	5 kcal
1 tbsp.	10 kcal
1 faceted glass( up to rims)	167 kcal
1 faceted glass( full)	207 kcal

diet menu lentil diet

To delicious to eat, and with it to lose weight, should be properly adjust their menus andcook only those dishes that contain a minimum amount of carbohydrates and fats. In this article, you will find several useful recipes for dietary dishes made from lentils.

With what to combine and how to eat lentils:

• If you want to lose weight, then you should know that there are lentils best separated from other foods.
• It's also best to eat lentils for breakfast and lunch, excluding its use in the evening( except for such a dish only for those who engage in sports).
• Combine lentils with vegetables, fresh herbs, canned salads, dishes from other legumes.
• For breakfast, you can supplement the lentils with a small piece of lean meat: turkey, chicken fillet, rabbit.
• Do not add a lot of oil to the lentils, completely eliminate the butter.

What can I make from lentils for weight loss?

Lentils give you a great choice for making delicious and healthy dishes. Experiment with varieties of lentils and cook:

• Lentil soup
• ragout with lentils
• Stew lentils
• porridge of lentils
• garnish lentils
• puree of lentils
• Sauce Lentil
• cutlets lentils
• Fritters lentil

recipes lentil diet

Dietary thick lentil soup:

• Lentil - 2 cups( 350-400 g)
• Vegetable or chicken broth from the breast - 5 glasses( 1-1,5 liter approximately).
• Bulb - 1 pc.(small)
• Carrot - 1 pc.(small)
• Mixture of peppers, bay leaf
• Garlic - 1-2 small teeth
• Fresh greens for decorating soup

Preparation:

• Cooking soup is best of red lentils: it has a rich taste and it is easily brewed, soft.
• Soak the lentils in advance for 20-30 minutes, then pour the broth and cook.
• Add the laurel leaf and garlic to the soup, pour the spices and simmer for 20-25 minutes until the lentil is soft.
• Finely chop the onions and grate the carrots, fry the vegetables in 1 tbsp.oil, adding water. Then add the fry to the soup.
• Close the lid of the pan after turning off the fire and let the soup infuse. Sprinkle with greens before serving.

Dietary thick lentil soup

Dietary lentil mashed potatoes:

• Lentils red or green - 1 glass( full)
• Water - 2 cups( can be replaced with vegetable or lean broth)
• Bay leaf - 1 pc.(small)
• Vegetable oil - 1-2 tablespoons(can not be added)
• Fresh dill ( chopped, 1 tbsp.)

Preparation:

• Soak pre lentils for half an hour. This will allow it to boil and will speed up the cooking time.
• You need to cook for about 20 minutes on moderate heat, add bay leaf to water.
• After cooking, allow the lentils to stand slightly under the lid, and then drain excess water.
• Grind lentil with a blender, add oil. Put the mashed potatoes on a plate and decorate with dill.

Lentil Puree

Dietary Lentil Garnish:

• Lentils( of any sort) - 1 glass( choose that lentil, which is poorly boiled, so that the garnish turns friable).
• Water - 2 glasses
• Garlic - 1-2 teeth( for flavor, you can replace it with a bay leaf or a sprig of rosemary).
• Roasting of onions and carrots ( 1 small onion and 0.5-1 carrots of small size).
• Fresh greens ( for garnish decoration)
• Vegetable oil - 1-2 tbsp.

Preparation:

• Soak lentils overnight( if using black, brown and other lentils that do not boil).
• Pour the lentils with clean water and cook. The cooking time is 20-25 minutes. After cooking, drain the water and cover the pan with a lid to infuse for 5-10 minutes.
• Add the roast and spices to taste, mix with fresh chopped greens.

Lentil garnish

Lentils for losing weight: reviews

Angelica: "I just recently discovered lentils. Always doubted this culture, she embarrassed me with her appearance. All doubts were lost when I tried it. The taste of the porridge was such that it was cooked on chicken broth. Incredibly delicious! Then I learned that eating lentils is useful for the figure. Since then, lentils in my diet have always been. I have digestion, and if I have it for breakfast, the feeling of satiety does not leave me very long! "

Victoria: " In search of recipes for proper nutrition, I have repeatedly found myself on delicious advice on cooking lentils. Once I saw her in the store and decided to buy it. Of course, I did not learn it right away. Over time, she "stuffed her hand."Lentil dishes are delicious and hearty, I can not compare this culture with anything, it is so unique. I advise you! "

Catherine: " I love lentils and "respect".It is a huge storehouse of vitamins and beneficial microelements for a slimming organism, especially if you are doing sports. Combine lentils with fresh vegetables, but meat is better to eat separately. "

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