The benefits and harms of lentils for weight loss, rules of consumption, and the best recipes

For those who want to lose weight, it's crucial to eat right. Their diet should include low-calorie yet nutritious foods. Lentils are one such source. This legume is a rich source of plant-based protein and contains a large amount of fiber, vitamins, and minerals. Let's explore what lentils are, and what their benefits and downsides are for weight loss.

The effect of lentils on weight loss

Since ancient times, legumes have been consumed by the Russians during Lent, and for poor peasants they formed the basis of their permanent diet, as they successfully replaced meat.

Modern endocrinologists often prescribe a lentil-based diet for overweight individuals. This therapeutic menu allows for full satisfaction of the body's nutritional and vitamin needs while minimizing calories. The beneficial properties of this product, which forms the basis of a therapeutic weight loss diet, include:

• low calorie content;
• content of valuable minerals (zinc, potassium, phosphorus, iron, copper);
• content of vitamins A, E, B1, B2, folic acid;
• high proportion of vegetable protein;
• a large amount of fiber, stimulating the digestive system;
• The low glycemic index and the presence of complex carbohydrates allow lentils to maintain normal blood sugar levels and prevent sudden hunger pangs.

How many calories are in 100 grams of cooked lentils?

The main value of lentils is that, along with their high nutritional value, they are extremely low in calories. 100 grams of cooked lentils contain only 119 calories (100 grams of dry grains contain 332 calories). This figure is even lower if the grains are roasted. It may vary slightly depending on the type of cooking.

For comparison:

• 100 grams of boiled beef contains 220 calories;
• 100 grams of Russian cheese contains 348 calories;
• 100 grams of porcini mushrooms contain 277 calories;
• One chicken egg contains 153 calories.

By consuming just 100 grams of lentils, a person receives 25 grams of vegetable protein and 12-13 grams of vegetable fiber.

Which one to choose?

There are several types of lentils, differing in color, size, and seed shape.

1. Black corn is a premium variety and therefore the most expensive. It has small seeds reminiscent of fish eggs. It contains a large amount of protein and has antioxidant properties. It is characterized by its slow cooking.
2. Brown peppercorns are very common because they are easy to grow. They have a delicate texture and are most often used in soups. They are helpful for digestive ailments.
3. Red or pink cumin is more often used in therapeutic diets. It's easy to cook, as the seeds are shell-less and cook easily. It's best used in porridges and purees.
4. Green – common in Russia. It has flat green seeds that contain a large amount of protein. A good source of fiber, it normalizes the digestive system.

In an effort to lose weight, the most commonly used red or green lentils, depending on taste preferences.

Lentil Diet Menu

Lentils can be used in a variety of dishes. This makes the diet varied and enjoyable, which helps ensure slow and sustainable weight loss. By strictly following the recommendations, you can lose up to 5 kilograms in a week.

The lentil diet can be fully called a protein diet.

The principle is as follows: for lunch and dinner, eat one of the legume-based dishes. Breakfast should be light, consisting of muesli, fresh and frozen fruit, nuts, and natural yogurt.

Diet recipes

Lentils can be used to prepare a variety of simple and delicious dishes that form the basis of a weight loss diet.

Porridge

Red or green lentils are used to make this porridge. Before cooking, they are soaked in cold water for several hours. Then, they are added to the water in a 1:2 ratio and brought to the boil. Once boiling, reduce the heat and simmer until done, stirring constantly.

Weight loss soup

Soak 150 grams of lentils in cold water for 2 hours. Finely chop the carrots and onions and sauté in vegetable oil. Then bring 0.5 liters of meat broth to a boil, add the prepared lentils and 2 sliced ​​potatoes. Once boiling, add the carrot and onion dressing and seasonings. Simmer for a few more minutes. Serve with low-fat sour cream.

Flatbreads

Soak 200 grams of red lentils for 2 hours, then mince them, adding an onion. Add one egg and 2 tablespoons of flour to the resulting mixture. Add a little cottage cheese, if desired. Season the dough with salt and mix well. Drop the mixture by the tablespoon into a frying pan with oil and fry on both sides.

Meatballs with mushroom sauce

Soak 150 grams of green lentils in water for several hours, then puree in a blender. Boil 100 grams of rice until half-cooked. Finely chop the carrots and onion and sauté in vegetable oil until golden brown. Chop the parsley. Mix the ingredients in a deep bowl and form into meatballs.

For the sauce, fry any mushrooms with chopped onions and pour in some low-fat sour cream. Place the meatballs in the sauce, making sure they're completely covered. Simmer in a frying pan, covered, for half an hour.

Warm salad

Chop half a bell pepper, half a zucchini, and a small onion, and fry them covered in olive oil. Add a cup of cooked lentils and spices to taste. Serve warm.

Lentils in tomato sauce

Fry 4 cloves of garlic until golden brown, add lentils soaked in water (200 grams), pour in water and simmer for 25 minutes.

 

For the tomato sauce, sauté the chopped onion until soft, add 250 grams of halved cherry tomatoes, and simmer. Add 1 cup of tomato paste, salt, sugar, and pepper. Mix the lentils with the sauce.

Puree

Soak 500 grams of lentils in water for 2 hours, then simmer over low heat until pureed. Separately, simmer 4 chopped tomatoes, an onion, and a clove of garlic. Blend the ingredients thoroughly until smooth.

Stewed lentils

Fry chopped vegetables (carrots, peppers, onions, and tomatoes) in oil. Add pre-soaked lentils, cover with water, and simmer until tender, covered.

What harm can lentils cause?

The lentil diet is not recommended for everyone who wants to lose weight. Those prone to the following conditions should avoid it:

1. Arthritis, arthrosis.
2. Gout. Lentils provoke salt deposits in the joints.
3. Dysbacteriosis. To facilitate digestion of legumes, they should be soaked longer and cooked more thoroughly.
4. Gallbladder disease. Following this diet for a long time can lead to bile stagnation and the formation of gallstones in the gallbladder and ducts.
5. Hemorrhoids, anal fissures.

Coarse seeds stimulate increased gas production. Elderly people and patients prone to flatulence are advised to limit their consumption of legumes.

Reviews and results of those who have lost weight

The effectiveness of the lentil diet for weight loss is confirmed by reviews from people who have experienced it firsthand:

Alexander, 45 years old.

"I've been overweight since childhood. After turning 30, the situation became more serious. My sedentary job contributed to the weight gain. I tried various diets, tried to reduce the amount of food I ate, but I was constantly hungry. I learned about the lentil diet for weight loss and decided to give it a try. My wife supported me and helped me vary my diet by preparing different dishes. The results were noticeable very quickly. Now I periodically repeat the therapeutic diet, combining it with exercise and walking. My weight has returned to normal."

Tatiana, 37 years old.

"Lentils are one of my favorite foods. With a low glycemic index, they're a storehouse of vitamins and minerals, essential for a dieter. You can eat them with vegetables, but I think it's best to eat meat on its own."