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Lentils for weight loss: the benefits and harms of the product, recipes and diet options

Quite rarely in the diet you can find this bean culture. Most losing weight tries to avoid lentils, believing that it does not allow to lose weight. The product contains a lot of protein, its amount is comparable to a portion of a meat piece. Lentils for weight loss are simply necessary, as they are low-calorie and nutritious.


  1. Product Benefits for Weight Loss
  2. What will help in losing weight
  3. Can the product be harmful
  4. Varieties of Lentil Diets
    1. Classic version
    2. Strict option
  5. Menu Features
  6. Types of Lentils
  7. Lentil Recipes
    1. Turkish Lentil Soup
    2. Potato and lentil soup
    3. Tomato cream soup with red lentils

Product Benefits for Weight Loss

Lentils belong to legumes, which are often on the tables of people who care about their own health. It contains protein, extremely useful for the normal functioning of the human body.

Bean culture must certainly be present in the menu of athletes and bodybuilders. The presence of a large amount of protein helps to build muscle mass and build it quickly.

Lentils regulate the functioning of the organs of the gastrointestinal tract, facilitate digestion, cleanse the intestines and improve stool. The inclusion of the product in the diet will allow you to get rid of hunger for a long time, which has a positive effect on weight loss. To remove a few extra pounds, you do not have to constantly starve. Lentils can be used to prepare many delicious and healthy dishes:

  • cutlets;
  • garnish;
  • soup;
  • porridge;
  • fritters;
  • mashed potatoes.

Every day on the table will be something new. Bean culture has a delicate taste and rich nutty aroma.

What will help in losing weight

Many people who want to reduce weight are concerned about the question of how to lose weight on lentils and whether this is possible. To answer, you need to understand the useful properties of the product:

  • Low calorie content. 100 g of boiled lentils contains only 119 kcal. That is why bean culture is often chosen for diets.
  • Replenishment of vitamin deficiency. The composition of the legume contains a lot of vitamin B6, micro and macro elements, folic acid.
  • A large amount of fiber contributes to the rapid saturation of the body without overeating.
  • Significant amount of protein. For its assimilation, the body has to spend a lot of energy, which has a positive effect on weight loss. With such weight loss, muscle mass does not decrease.
  • Low glycemic index. When you include a legume crop in your diet, you can lose weight and not worry about mood swings or the occurrence of hunger attacks.
  • Normalize blood sugar. Lentils benefit patients with diabetes.
  • Expansion of the diet. Bean culture can be prepared in many ways. Lentil dishes are equally tasty in cold and warm form.
  • A variety of varieties of the product will diversify the diet.

Just one serving covers the daily requirement of the human body for iron, folic acid and other nutrients. The menu, which includes lentil puree, soups, cereals, is an excellent prevention of cancer.

Can the product be harmful

When planning to cook lentil soups for weight loss, you need to understand that in some cases, legumes can do harm. Significant disadvantages of the product include its ability to provoke stone or salt deposits in the human body. If a person is prone to the formation of kidney stones, then he is better off giving up legumes.

The same can be said of those who suffer from inflammatory processes in the joints. The composition of the legume contains a wide variety of trace elements that can aggravate the situation. Some doctors, for this reason, do not recommend often including a product on the menu.

Cereal helps block the absorption of certain nutrients, which is also referred to as a harmful effect. Legumes often cause fermentation in the body. Therefore, experts do not recommend the use of lentil diet for weight loss for those who suffer from intestinal diseases or are prone to disorders in the lower digestive system.

Varieties of Lentil Diets

Cooking legumes for weight loss has some features. It is important to know how to cook and eat the product in order to get the most benefit. Nutritionists distinguish two types of diet food, which can reduce body weight.

Classic version

This type of diet involves the inclusion of dishes from lentils for weight loss, replacing them with lunch or dinner. The rest of the diet consists of any other food. Experts say that for best results, you should limit your intake of fatty and fried foods.

This method will smoothly reduce body weight, which will have a beneficial effect on health. It is necessary to balance the menu, choose a good breakfast, and use a variety of soups for lunch. The duration of the classic diet is not limited, it is determined by the desire to lose weight. It usually takes 1-3 months.

Strict option

This weight loss method involves replacing all meals with lentils. Nutritionists note that the number of meals should reach 4-5 times a day. The duration of the diet should not exceed 7 days. During this period, you can lose up to 3 kilograms. But a quick result is pretty hard to keep.

Clinical nutrition will lead to an ideal figure. Each organism is unique, so the weight decreases depending on the initial value and the level of metabolism.

Menu Features

Before you start weight loss, you need to understand how to properly prepare lentils for weight loss. The diet should be diverse. To reduce weight, you should give preference to dishes that contain a minimum amount of calories. When choosing recipes, it is better to choose those that contain foods low in fat and carbohydrates.

To bring the figure to the desired result, you must:

  • To use bean culture separately from other products, this will allow faster and easier to reduce body weight.
  • Include lentils in your morning or afternoon meal. Nutritionists advise excluding the product from the evening menu. Only those who engage in active sports can afford it.
  • In the morning meal, supplement the product with lean meat. A small piece of turkey, chicken or rabbit is enough.
  • Eliminate joint intake of butter and lentils. It is better to add a minimum amount of vegetable.
  • In one meal, combine bean culture with canned salad, fresh herbs or vegetables.

Types of Lentils

When planning to cook dietary lentil soups for weight loss, pay attention to the recipe, which indicates the type of bean culture. There are several varieties of the product, but only four are most common. They are distinguished by their unique taste and structure. Losing weight can easily find the right option that will determine the aroma and taste of the resulting dish.

  1. Brown lentils have a delicate texture. This kind of product is preferred to add to diet soup. She adds density to the first dish. Use brown bean culture when making mashed potatoes.
  2. Red is one of the most popular. Such lentils are boiled quickly. It is often used in the preparation of a variety of cereals.
  3. “Beluga” or black – is used to create different dishes. Small grains allow you to quickly prepare an ingredient for a salad, they can be added to soup or porridge.
  4. Puy or green lentils have a unique aroma. She has a natural speck. The main difference from other varieties is the elastic and solid structure. The shape and taste are preserved even after a long heat treatment. Green bean culture is added to the salad, which gives the dish a special piquancy.

Lentil Recipes

Having decided on a variety of bean culture, you can proceed to its preparation. The recipes for dishes with lentils are diverse, so choosing an option to your own taste is not difficult.

Turkish Lentil Soup

This dish is ideal for vegetarians and those who want to lose weight. Cream soup is high in protein.

To prepare, you will need:

  • 1.5 liters of water;
  • 200 g dry lentils;
  • 100 g of fresh carrots;
  • 1 medium onion head;
  • 50 ml of olive oil;
  • 50 g of tomato paste;
  • 1 tbsp. l wheat flour;
  • 1/2 tsp. mint, thyme, caraway seeds and paprika;
  • salt and red pepper to taste;
  • lemon.

Cooking process:

  1. Rinse and chop carrots with thin sticks.
  2. Peel the onion, chop into cubes.
  3. Pick up dishes with a thick bottom, pour vegetable oil into it and put on fire.
  4. When the oil is warm, add vegetables and reduce heat to medium.
  5. Strain vegetables, then add wheat flour and tomato paste to them in the right amount.
  6. Place ingredients well and leave for 4 minutes.
  7. Rinse bean culture in several waters. Put to the stewed vegetables, mix.
  8. Add water to the container and bring to a boil. You can use vegetable broth.
  9. Close the stewpan with a lid and reduce heat to a minimum.
  10. After 30 minutes, check the preparedness of the ingredients. If the bean culture has boiled, then the dish is ready.
  11. You can make seasonings, garlic, spices.
  12. Remove from stove, let cool slightly.
  13. Grind with a blender to a puree state.
  14. Return the soup to the stove, boil again.
  15. Serve by pouring juice with a quarter of lemon, sprinkled with paprika.
  16. You can decorate the dish with fresh mint leaves.

Potato and lentil soup

For cooking you will need:

  • 200 g of red lentils;
  • 100 g of potatoes;
  • 100 g carrots;
  • 50 g of onions;
  • 3 cloves of garlic;
  • 20 ml of vegetable oil;
  • 1 liter of liquid (suitable chicken or vegetable broths, water);
  • lemon juice;
  • spices, salt and other seasonings to taste.

Cooking process:

  1. Rinse lentils in several waters.
  2. Pour broth or water into the container, put on fire.
  3. Rinse, peel and chop vegetables.
  4. Wait for the broth to boil, add the ingredients.
  5. Pour in vegetable oil and wait until boiling again.
  6. Remove the foam.
  7. Cover the container, reduce heat and simmer for about 30 minutes.
  8. When the ingredients are ready, take a blender and punch them all components to a puree state.
  9. Add seasonings, salt and spices. Re-return to the stove, bring to a boil.
  10. Pour the soup into plates and add lemon juice.

Tomato cream soup with red lentils

To prepare, you will need:

  • ¾ Art. red lentils;
  • 250 g of tomatoes;
  • 3 onions;
  • 1 medium carrot;
  • half lime;
  • Bay leaf;
  • 2 tbsp. l vegetable oil;
  • 1 tsp tomato paste;
  • 1 clove of garlic;
  • by ¼ tsp coriander, chili flakes, curry and black pepper;
  • to taste the salt.

Cooking process:

  1. Rinse and peel vegetables.
  2. Prepare the necessary ingredients in advance.
  3. Red lentils are washed in several waters.
  4. Bean culture and 900 ml of water, bay leaf and salt are added to the container.
  5. Put the pan on the stove over medium heat.
  6. Garlic and onion are finely chopped. The carrots are chopped into strips.
  7. Tomatoes are chopped into cubes. You can peel tomatoes in advance.
  8. Heat vegetable oil, add garlic and onions, then carrots. Pass for about 4 minutes.
  9. Add coriander, curry and black pepper, stew after stirring for a couple more minutes.
  10. Put the ingredients in a pan to the lentils.
  11. Let the tomatoes in a free pan.
  12. After a couple of minutes, add them to the pan.
  13. Stir and leave to cook over low heat under a lid.
  14. After 30 minutes, check lentils for readiness. Then remove the bay leaf and add lime juice.
  15. Remove from the stove, pierce with a blender. Return back to the fire and boil for three minutes.
  16. The dish is served warm.

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