Pumpkin diet - an orange revolution in weight loss!

What are the benefits of pumpkin?

The beneficial properties of pumpkin are noted by both nutritionists and nutritionists. A complex of vitamins A, B, C, K, PP helps fight chronic fatigue and productively cope with seasonal signs of depression. Pumpkin pulp contains a lot of potassium, which is essential for heart health and maintaining normal blood pressure. It also helps remove excess fluid from the body. The combination of iron and copper helps increase hemoglobin levels. Magnesium calms the nervous system, increases stress resistance and relieves insomnia. And a large amount of lutein is useful for those who spend a lot of time in front of a computer monitor. By the way, this element is also necessary for good memory and attention. Don’t forget about the valuable properties of pumpkin seeds. These are champions in zinc reserves, which strengthens the immune system. Pumpkin seeds also contain omega-6 fatty acids. They stimulate fat metabolism and prevent the formation of plaques in blood vessels. In a word, the benefits of pumpkin for women, men and children are undeniable.

If we talk about caloric content, then 100 g of cooked pumpkin contains about 45 kcal. We offer you bright and interesting recipes for dishes that can be prepared without a lot of sugar, fat and extra calories, that is, according to all the canons of proper nutrition.

Contraindications

Despite the enormous benefits of pumpkin nutrition, there are a number of contraindications for which the diet is strictly prohibited. These include:

• chronic diseases of the pancreas and gastrointestinal tract;
• in the period after infectious diseases in old age;
• diabetes;
• diseases of the cardiovascular system;
• individual intolerance;
• reduced immunity.

The pumpkin diet will not be beneficial for those who are regularly exposed to grueling physical activity. It is also not recommended during pregnancy and lactation, children, adolescents and the elderly.

Nutritionists define the pumpkin diet as one of the most optimal methods of losing weight. Weight loss occurs without damage to the body; cells are saturated with useful substances, replacing expensive vitamin-mineral complexes and supplements with natural products.

Flourless cottage cheese muffins with pumpkin

Pumpkin is great for home baking, making it bright and appetizing. For this recipe, we recommend choosing sweet varieties of pumpkin (“nutmeg”, “butternut”). Then you can do without sugar altogether. On an autumn day, please your family with a healthy pumpkin dessert.

Ingredients:

• pumpkin – 400 g
• cottage cheese 5% - 400 g
• chicken eggs - 2 pcs.
• kefir - 100 ml
• sugar - to taste
• soda - ¼ tsp.
• orange zest - 1 tsp.
• cinnamon - 1 tsp.

Cooking method:

1. Mix room temperature kefir with baking soda and leave for 15 minutes. During this time, foam will appear on the surface.
2. Grate the pumpkin pulp using a medium grater or grind in a food processor.
3. Mash the cottage cheese well with a fork and mix with the grated pumpkin.
4. Pour kefir and soda into the curd mixture and stir until smooth.
5. Add sugar to taste, fresh orange zest and cinnamon. Knead a thick dough. If the dough turns out liquid, you can add a little whole grain flour or ground oatmeal.
6. Grease silicone molds and fill them ⅔ full with dough.
7. Bake the muffins for 25–30 minutes at 180°C.

If you wish, you can add nuts, dried berries or chopped dried fruits to your baked goods.

Low-calorie pumpkin soup

Pumpkin is literally made for warming fall soups. The velvety and delicate texture of this soup will appeal to those who are tired of thick and rich soups with meat broth. Take note of this healthy pumpkin soup recipe and treat yourself to a colorful lunch on a cold day.

Ingredients:

• pumpkin – 500 g
• onion - 1 pc.
• carrots - 1 pc.
• tomato sauce - 2-3 tbsp. l.
• garlic - 1 clove
• vegetable broth - 250–350 ml
• vegetable oil - 1 tbsp. l.
• salt - to taste
• freshly ground pepper - to taste
• aromatic herbs - to taste

Cooking method:

1. Cut the onion into cubes and the carrots into strips.
2. Fry the onions and carrots in a small amount of oil in a saucepan.
3. Cut the pumpkin into slices, add to the pan and fry all the vegetables for another 5 minutes.
4. Add dried herbs, pour in a glass of warm broth, bring to a boil.
5. Cover the pan with a lid and let the pumpkin and vegetables simmer slowly over low heat.
6. Once the pumpkin is completely cooked, puree the vegetables using an immersion blender. Add tomato sauce and salt.
7. If the mass suddenly turns out thick, pour in a little of the remaining broth until the desired consistency is obtained.
8. Serve pumpkin soup warm, topped with herbs and freshly ground pepper.

To the dietary version of pumpkin soup, you can add low-fat cheese, a little sour cream, seeds, shrimp, pieces of boiled chicken or turkey.

Seven day diet

Frittata with pumpkin and vegetables

We suggest making a pumpkin frittata for breakfast. Simply put, this is an Italian-style omelette. A large amount of protein and vegetables, an appetizing appearance - what you need for a good day and a boost of energy.

Ingredients:

• pumpkin – 400 g
• broccoli – 200 g
• red onion - 1 pc.
• olive oil - 2 tbsp. l.
• chicken eggs - 4 pcs.
• fresh spinach - one handful
• feta cheese - 120 g
• salt - to taste
• black pepper - to taste

Cooking method:

1. Cut the pumpkin into large cubes about 2 cm thick.
2. Divide the broccoli into small florets of equal size.
3. Cut the red onion into 8 pieces.
4. Heat the olive oil in a frying pan and fry the pumpkin, onion and broccoli for 2 minutes.
5. Salt the vegetables to taste, pour a little water into them and cover with a lid.
6. While the pumpkin and broccoli are simmering, whisk the eggs with a pinch of salt and pepper in a separate bowl.
7. Place the vegetables and fresh spinach in a baking dish and cover with the egg mixture.
8. Place the pan in an oven preheated to 200°C and bake the frittata until the eggs are cooked. On average you will need 10-15 minutes.

Before serving, garnish the pumpkin frittata with pieces of cheese.

Important aspects of diets

1. The function of drinks can be taken over by: compotes, fruit drinks, mineral water, green tea, pumpkin juice.
2. A three-day diet can easily be transformed into a 12-day diet, for which you just need to “repeat it 4 times.”
3. You can lose weight according to the principle of the “Six Petals” diet (6 one-day mono-diets).
4. Sugar, salt and fats are prohibited, as well as a whole list of other foods and drinks (canned food, sausages, strong tea, coffee, cocoa, fatty meat, etc.).
5. Pumpkin diets are contraindicated for people with problems with the gastrointestinal tract, as well as for those who regularly subject their bodies to enormous physical stress.
6. The frequency of the 12-day diet is once every 2 months, the 3-day diet is once a month.

Diet dessert: oven-baked pumpkin with apple

Since raw pumpkin contains only 28 kcal per 100 g, desserts made from it are low-calorie. We suggest preparing a light dessert with apples and prunes. For this dish, we recommend choosing sweet varieties of pumpkin and sour varieties of apples. They will create an interesting contrast of flavors. We are sharing a simple and healthy recipe.

Ingredients:

• pumpkin – 400 g
• apples - 4 pcs.
• prunes – 80 g
• water - 100 ml
• cinnamon - to taste
• nuts - to taste
• honey - to taste

Cooking method:

1. Use half a round pumpkin - it's easier to peel and easier to cut into equal slices.
2. You can leave the peel on the apples. Cut each fruit in half, remove the seeds, and cut the pulp into slices.
3. Place the pumpkin and apples in a deep baking dish, distribute the prunes between them. Pour in a little water, sprinkle all the ingredients with cinnamon, and add honey.
4. Cover the pan with foil and place in the oven for 25 minutes at 180–200°C.

If you want to make the dessert sweeter, pour maple syrup over the finished pumpkin. You can also sprinkle the dish with chopped nuts.

Benefits of pumpkin for weight loss

The vegetable perfectly removes toxins and cleanses the body of parasites . Raw pumpkin has a low calorie content - only 28 kilocalories per 100 g, and boiled pumpkin is even less. Another advantage of the orange fruit is the presence of vitamin T (carnitine). It speeds up metabolism, stimulates the fat burning process, helps strengthen muscle mass and tighten the skin during weight loss. The vegetable pulp consists of 95% water and fiber, which helps the product quickly satisfy hunger, stimulate intestinal motility and slow down the absorption of fats.

Oil

This product is obtained from the seeds of the vegetable. The calorie content of the oil is extremely high - 898-899 kcal/100 g, but you need to use very little of it. Just 1-2 tsp. of product per day will change your figure, mood and well-being. Pumpkin oil is used only in its raw form as a salad dressing; it cannot be fried. Useful properties of the product for weight loss:

• reduces the concentration of cholesterol in the blood;
• removes toxins from the liver and intestines, neutralizes the effects of alcohol;
• stimulates the functioning of the gallbladder and liver, eliminates unpleasant symptoms of flatulence, relieves constipation;
• is a generous source of vitamin E, which is responsible for the beauty of the skin;
• pumpkin oil supplies the body with polyunsaturated fatty acids, 53 minerals, and almost all vitamins;
• accelerates the process of burning fat.

Seeds

Pumpkin seed should be consumed in moderation, since its energy value is 556 kcal/100 g. When losing weight, you are allowed to eat 1-2 handfuls instead of snacks. Preference should be given to raw dried seeds; fried and salted pumpkin kernels should be avoided . The product brings the following benefits:

• Enriches the body with iron and leucine, which increases the level of endurance and energy.
• A mixture of seeds, soy milk and onions kills intestinal parasites.
• Such seeds are a source of plant fiber, protein, and polyunsaturated fatty acids.
• They normalize sleep, regulate blood sugar levels and curb cravings for sweets.
• Relaxes the intestines, speeds up metabolism.

Raw pumpkin for weight loss

Eating juicy pulp will be very useful for the beauty of the figure and the health of the body systems. Is it possible to eat pumpkin while losing weight? Even necessary! It is inexpensive, and there are so many delicious dishes that can be made from the orange vegetable. During a diet, pumpkin is baked, boiled, and used as an addition to porridge, pancakes, salads, and desserts. There is practically no fat in the raw vegetable; out of 100 g, only 7.7 g are carbohydrates, 1.3 g are proteins. Sweet pumpkin to some extent compensates for the craving for sugar.

Juice

Fresh pumpkin juice for weight loss is drunk on fasting days and on diets. It goes well with apple, carrot, and beet juice. Squeezing the vegetable brightens up the taste of spinach, cabbage and celery juice, which few people can consume in their pure form. A delicious pumpkin drink benefits the body:

• Nourishes the body with vitamins B, PP, C, copper, potassium, magnesium, iron. The concentration of these substances is higher than in the pulp. This composition supports the immune system, fights anemia and removes excess fluid from tissues.
• Pumpkin juice is rich in pectin, a soluble fiber that absorbs toxins, radionuclides, and reduces the number of cholesterol plaques.
• The product rejuvenates the body, gives beauty to nails, hair, and skin.

PP pumpkin cutlets

Vegetarians especially love pumpkin. You can borrow interesting culinary ideas from their diet. We suggest preparing tender cutlets, which we fry in healthy vegetable oil: coconut or avocado oil.

Ingredients:

• pumpkin - 1 kg
• milk - 100 ml
• semolina - 3 tbsp. l.
• vanillin - on the tip of a knife
• salt - to taste
• coconut oil - 2 tbsp. l.
• rice flour for breading - 1 cup

Cooking method:

1. Grate the pumpkin on a coarse grater. If the pulp is watery, squeeze it through clean gauze.
2. Heat some coconut oil, add the grated pumpkin and simmer uncovered until all the juice has evaporated.
3. Add semolina and salt.
4. Now pour in the heated milk in small portions, add a pinch of vanillin.
5. Stir the pumpkin mixture and keep it over moderate heat without a lid, stirring constantly. After some time, the mass will become viscous. Remove it from the heat and cool.
6. The base for the cutlets is ready - you can start forming them. Use rice flour as a breading.
7. Heat a frying pan with coconut oil and fry the cutlets on both sides until evenly golden brown.
8. If you want to do without oil, then cook the cutlets in the oven. Preheat it to 180°C and bake the cutlets until golden brown.

Pumpkin cutlets are best served warm, with Greek yogurt or low-fat sour cream.

Sample menu

The most popular pumpkin diet is for 4 days. It involves limited consumption of other foods (rice, apples and vegetables) and promotes weight loss through minimal portions.

The menu below is an example of a strict scheme. If it is too hard for you, you can lighten it a little (!): add an egg for breakfast, a small unsweetened fruit for lunch, a glass of fermented milk drink for an afternoon snack. Adjust the proposed option as you wish:

Diet recipe: raw pumpkin salad with carrots

Pumpkin is also good because it can be eaten raw. Crispy and juicy, it is perfect for any vitamin salad. We offer an easy recipe for weight loss and good mood. You can also add green apple, celery stalks, sweet red onion and cabbage to this salad.

Ingredients:

• pumpkin – 250 g
• carrots - 1 pc.
• vegetable oil - 1 tbsp. l.
• pumpkin seeds - 30 g
• lemon juice - 2 tbsp. l.
• ground red pepper - ¼ tsp.
• salt - a pinch

Cooking method:

1. Grind the carrots and pumpkin using a Korean carrot grater.
2. Sprinkle with lemon juice, salt, add pepper, stir evenly.
3. Pour any vegetable oil over the salad (sunflower, olive, sesame, etc.), stir again and let sit for 10 minutes.
4. Before serving, garnish the dish with pumpkin seeds.

By the way, healthy beta-carotene, which is found in pumpkin and carrots, is better absorbed together with fat: vegetable and butter, cheese, nuts.

General information about pumpkin

When creating a diet menu, it is important to understand which side dish is the healthiest. All flour products are prohibited, i.e. any pasta. It is also better to avoid cereals: they are high-calorie foods, are not too rich in useful microelements and contain a lot of carbohydrates. Therefore, to lose weight, nutritionists advise choosing vegetables as a side dish.

Pumpkin is a genus of herbaceous plants in the Cucurbitaceae family.

Compound

Pumpkin, due to its high content of vitamins and microelements, is a powerful competitor to most food products, so it is often added to the diet for weight loss.
Introducing this vegetable into the menu prevents some diet-related problems. Pumpkin contains a lot of silicon - 30 mg per 100 g of product, which is the daily norm for humans. The trace element is involved in the absorption of calcium, phosphorus, iron, magnesium, potassium, sulfur and sodium: with their deficiency, a person begins to have problems with the cardiovascular system and the musculoskeletal system.

In addition, a lack of silicon in the body can cause the development of hormonal imbalance, which will nullify all attempts to lose weight.

Pumpkin also contains:

1. Vitamin A. Supports vision, helps the eyes adapt to low levels of light, and prevents the development of pathologies of the reproductive system.
2. Beta carotene. Prevents early skin aging and brain degeneration.
3. Vitamins B1, B5, B6, B9. They normalize the functioning of the nervous system, maintain heart health, and are an important part of energy exchange. For those losing weight, the ability of these organic compounds to reduce the production of cortisol, which often causes diet failures, is also important.
4. Vitamin C. Strengthens the immune system, cleanses the body of toxins.
5. Vitamin E. Slows down the aging process, stabilizes blood circulation.
6. Potassium. Essential for maintaining cardiovascular health.
7. Cobalt. When it is deficient, a person experiences nausea, headaches and confusion.
8. Manganese. Speeds up metabolism, supports bone health.
9. Copper. Strengthens the immune system, activates the production of insulin (needed to maintain normal blood sugar levels).
10. Molybdenum. Enhances the synthesis of amino acids, the lack of which can cause fatal diseases.

Nutritional value and calorie content

Pumpkin contains 26 kcal (excluding oil and sauces). A standard portion of a side dish made from it (about 200 g) will not spoil your figure, and if there are no harmful foods in your diet, it will also help you lose excess weight.

Pumpkin is a natural means of cleansing the body to remove fluid.

However, it is worth considering that this vegetable has a high glycemic index (GI) - 75 units. This indicator affects the rate at which blood sugar rises. The faster it rises, the faster the feeling of hunger will overtake you. Many products are inferior to pumpkin in this regard, so it is recommended to combine a side dish made from it with other ingredients that do not provoke sudden spikes in sugar:

• apples;
• pear;
• tomatoes;
• mushrooms;
• spinach;
• celery;
• asparagus;
• cucumbers, etc.

Whole wheat galette

Galette is a good option for an autumn pie. Thin dough and a large amount of filling - what could be better? You can decorate the pie not only with feta cheese; black olives, sun-dried tomatoes and Dorblu cheese are also suitable.

Ingredients:

• whole grain flour - 200 g
• ground bran - 70 g
• vegetable oil - 60 ml
• chicken eggs - 1 pc.
• water - 60 ml
• salt - 1 tsp.
• pumpkin – 400 g
• Provençal herbs - 1 tsp.
• feta cheese - 150 g
• fresh herbs - to taste

Cooking method:

1. Mix bran with whole grain flour.
2. Beat the egg, vegetable oil, water until smooth, add salt.
3. Pour bran and flour into the resulting mass, knead into a thick dough.
4. Form it into a ball, wrap it in cling film and refrigerate for at least 30 minutes.
5. Cut the pumpkin into small cubes.
6. Heat the oil in a frying pan and fry the pumpkin for 5 minutes. It needs to soften a little.
7. Season the pumpkin with aromatic herbs, salt and stir.
8. Place the chilled dough on a sheet of parchment paper and roll out into a thin sheet.
9. Place the filling on the flatbread, leaving 3-4 cm from the edge.
10. Fold the edges towards the center.
11. Place the galette along with the parchment on a baking sheet and place in the oven for 15–20 minutes at 200°C. 5 minutes before cooking, add the cheese cubes.

Basic principles and rules

You cannot eat later than 3 hours before bedtime.
Since pumpkin is a high GI food, it dramatically increases blood sugar. After 11:00 pm, the liver stops producing glucose, so all excess calories turn into fat. Snacking on pumpkin at night will not only prevent you from losing weight, but will also “gain” new kilograms. For the diet to be effective, it is necessary to accurately calculate the calorie intake. You must consume at least 1200 kcal per day, otherwise you can cause metabolic disorders. For men, this figure is higher - at least 1600 kcal.

Although pumpkin is a low-calorie food, consuming it in excess will cause weight gain.

Chicken and Pumpkin Casserole

You can cook a large number of low-calorie meat dishes with pumpkin. For example, it is often prepared with pieces of chicken. A delicious casserole with a cheese crust will decorate a family dinner.

Ingredients:

• pumpkin – 700 g
• chicken breast fillet – 500 g
• chicken eggs - 2 pcs.
• sour cream - 3 tbsp. l.
• mozzarella cheese - 100–150 g
• breadcrumbs - 2 tbsp. l.
• salt - to taste
• black pepper - to taste
• spices for poultry - to taste
• vegetable oil - 2 tbsp. l.

Cooking method:

1. Cut the pumpkin and chicken fillet into pieces of the same size.
2. Mix the ingredients, season with poultry spices, and marinate for 15–20 minutes.
3. Whisk the eggs with sour cream in a bowl, add salt and pepper.
4. Grease a baking dish with butter and sprinkle with ground breadcrumbs.
5. Place the pumpkin and chicken and pour the egg mixture evenly over them.
6. Place in the oven for 40–60 minutes at 180°C. 10 minutes before cooking, place pieces of mozzarella cheese on the casserole.

Fasting day on pumpkin

To ensure that your efforts on pumpkin fasting days are not in vain, you must adhere to certain rules:

• consume about 2 kg of pumpkin pulp per day;
• Divide this amount into 6 receptions - arrange them at equal intervals;
• pumpkin can be eaten fresh, stewed, boiled, baked;
• maintain a drinking regime: 2 liters of water per day;
• repeat the fasting day once every ten days.

Include low-calorie foods in the diet of the day following the fasting day: vegetable soups, cereals without milk, low-fat kefir, cottage cheese, fruits. Use salt to a minimum. Then start introducing fish, lean meats, eggs and other foods.

PP-cupcake with pumpkin

Another interesting recipe for a diet pumpkin dish for those who can’t give up their favorite baked goods. For this dessert it is also better to use nutmeg varieties. A fragrant and bright cupcake with spicy notes of spices will be an ideal complement to tea or coffee.

Ingredients:

• pumpkin - 300 g
• chicken eggs - 2 pcs.
• corn flour - 2 tbsp. l.
• ground bran - 1.5 tbsp. l.
• olive oil – 20 ml
• dried apricots - 50 g
• sweetener - 8 g
• baking powder - 1 sachet
• vanillin - on the tip of a knife
• salt - a pinch
• cinnamon - to taste

Cooking method:

1. Cut the pumpkin pulp into large cubes, transfer to a glass container and place in the microwave, cook for 5-6 minutes at maximum power.
2. Once the pumpkin has cooled completely, puree it using an immersion blender.
3. Combine vegetable puree with eggs and beat until smooth.
4. Pour the mixture into a clean bowl, add cornmeal, bran, sweetener, cinnamon, salt, baking powder and vanilla.
5. Mix everything thoroughly, or even better, beat with a mixer. This will make the dough more fluffy. While whisking, pour in olive oil in a thin stream.
6. Cut the dried apricots into strips. Add it to the pumpkin mixture.
7. Line a baking pan with parchment.
8. Pour the pumpkin dough into the mold, smooth it out with a spatula and place in the oven at 180°C for 45 minutes.
9. Cover the finished cake with a towel and let it cool completely. After this it will be much easier to remove it from the mold.

Instead of dried apricots, you can take any other dried fruits, and also add your favorite nuts and orange zest.

Reviews

There are various reviews on the Internet about certain pumpkin dishes, as well as about its use in general.

Nastya : “I have only good impressions of the diet. Firstly, it is balanced, and secondly, it is very tasty (since childhood I only ate pumpkin porridge), thanks to this I stuck to it absolutely calmly. I recommend to everyone!".

Natasha : “I really like baked pumpkin in the oven. But I don’t recommend using pumpkin jam as a dish for weight loss.”

Larisa : “I read everything I could about this diet and decided to try it! I followed all the rules and completed 10 days. I was actively involved in sports in the gym. Of course, sports were difficult for me, weakness was often present, but the result was minus 8 kg. It was worth it!".

Homemade pumpkin chips

If you prepare homemade pumpkin chips correctly, then unhealthy snacks can become healthy. Maximum vitamins, minimum calories - total benefits. And making these chips is very easy. For convenience, take an elongated sweet pumpkin.

Ingredients:

• pumpkin – 150 g
• vegetable oil - 1 tbsp. l.
• smoked paprika - to taste
• coarse salt - to taste

Cooking method:

1. Using a sharp knife, cut the pumpkin into slices no more than 2–3 mm thick.
2. Line a baking sheet with parchment.
3. Lay out the pumpkin slices so that there is space between them. Sprinkle with smoked paprika.
4. Lightly drizzle the vegetable slices with the flavored oil.
5. Place the baking sheet in the oven preheated to 170°C for 30–40 minutes. Check and stir the chips periodically.
6. Sprinkle with coarse salt before serving.

While fall is in full swing, don't miss the opportunity to add healthy pumpkin to your diet. And if you want to start eating right, then our PP recipes will help you create a balanced diet menu.

How to get out of a diet correctly?

After finishing your diet, do not immediately load up on fatty, heavy meals. The body is accustomed to lighter foods, and in the future it is worth trying to eat just that. Try to eat often and in small portions. Immediately after finishing the diet, you can leave pumpkin dishes in your diet, replacing them with others. And delicious and healthy pumpkin desserts can be used in the future, replacing unhealthy cakes or pastries with them. You can also sometimes have a pumpkin fasting day.