Chickpeas As A Means To Lose Weight: Two Diets And A Day Off

Chickpeas are a food product rich in protein, cellulose, carbohydrates, isoflavones, saturated and unsaturated fatty acids, amino acids, trace elements (iron, sodium, selenium, silicon, boron, potassium, manganese, zinc, copper, phosphorus and magnesium), also B vitamins (folic acid, pyridoxine and thiamine), A, C, K, E.

It would be strange if such a wide range of nutrients were deprived of the attention of nutritionists. Chickpeas are really a wonderful dietary source of protein, without the presence of harmful fats.

Chickpeas and the feeling of satiety

During the adherence to a low-calorie diet, a person is constantly hungry and must try to find foods that are high in calories and at the same time satiate for a long time. Chickpeas (along with peas, beans and lentils) are one such product. Scientists have linked this to the large amount of nutrients (12.5 g or 50% of the daily norm in one serving) and protein (14.5 g per serving) in the beans.

The product is environmentally friendly as it does not accumulate toxins and nitrates, which is another factor determining its usefulness.

Chickpeas and waist circumference

According to the results of experiments, the consumption of at least two servings of legumes a day helps to reduce the waist circumference in obese people, even if their diet is not dietary.

Diets that include legumes, including pure chickpeas, not only promote weight loss, but are also able to normalize blood pressure and blood cholesterol levels.

The portion matters

Weight loss would be possible only if meat and other products high in saturated fat were replaced by chickpeas and cereals.

However, there are restrictions on the portion size, as a bowl of cooked chickpeas contains 269 kcal. This must be taken into account when compiling the menu.

The amounts consumed do not need to be large, because chickpeas saturate well and in small doses, due to the proteins in its composition.

The high content of cellulose in the beans improves the functions of the digestive system, and this is important for weight loss. Another fact that should be noted is that chickpeas rid the body of excess fluid, ie eliminate swelling. In addition to all of the above, it gives energy and improves mood, so diets for weight loss, including chickpeas, are enjoyable.

Of course, there are different diets based on chickpea intake . We offer you to get acquainted with a sample menu for two diets (one week and ten days) and for an unloading day with the product.

One week diet with chickpeas

Within 7 days you can eat vegetables, fruits, lean meat (beef, chicken breast, beef), cereals and rye bread. Once a day it is necessary to eat chickpea soup, the recipe for which you will see below

• First breakfast: oatmeal with apples, tea;
• Second breakfast: fruit;
• Lunch: chickpea soup with a slice of rye bread, compote;
• Afternoon snack: vegetable salad;
• Dinner: chicken with stewed vegetables, salad, tea.

• 200 grams of chickpeas
• 4 liters of water
• 1 onion
• 1 carrot
• 2 red peppers (sweet)
• 6 cloves garlic
• a little tomato paste
• fresh parsley / coriander connection
• pinch of salt

Pour chickpeas with cold water, let stand overnight, then boil for about an hour in 4 liters of clean water in which you put a pinch of salt.
Finely chop the onion, carrot - into circles, and sweet peppers - into strips. Pour the vegetables over the chickpeas and cook the soup until done. At the end of the process, add the garlic cloves, a little tomato paste and a bunch of finely chopped coriander or parsley.

The menu of this diet is filling and varied, only dairy and sour milk products are missing.

Ten-day diet with chickpeas

All kinds of foods that are not greasy and too sweet can be consumed during the diet. The intake of butter dough pastries, cakes, pastries, fried and spicy dishes is excluded.

The essence of the regime is to adhere to proper nutrition by adding a small amount of chickpeas to the menu. It should be soaked in water overnight, after which it is necessary to grind and the resulting mass to be added to various dishes (soups, porridges, vegetable purees, salads).

• First breakfast: omelet and tea;
• Breakfast: vegetable salad with chickpea puree;
• Lunch: vegetable soup with a little chickpeas, chicken, salad, bread, fruit drink (natural);
• Afternoon snack: fruit;
• Dinner: fish, salad (without chickpeas), sour milk drink.

Soaked and ground chickpeas can be added to food no more than twice a day and this should happen in the first half of the day.

Unloading day with chickpeas

All that is consumed on this day is a soup made from chickpeas, pumpkin, onions and a large amount of green leafy vegetables / green spices.
You can drink green and herbal teas, unsweetened compotes and water.