Pumpkin for weight loss: features of use, 8 recipes for dietary dishes

• Benefit
• Harm
• Weight loss plans
• Sample menu
• Recommendations
• Recipes

Nowadays the craze for this vegetable is gradually fading, although from time immemorial it fed entire families all year round.
The fruits are well stored, which allowed peasants to prepare delicious dishes from them both in winter and summer. And you can cook anything: porridge, smoothies, soups, salads, baked goods. Modern nutritionists are trying to revive interest in this unique product. Given its low calorie content (only 28 kcal) and beneficial properties for human health, it becomes clear why pumpkin is used in many diets.

Benefits of pumpkin for the body

Possessing high taste, pumpkin has low nutritional value and therefore is very often used as the basis of diets for weight loss and fasting days. Many housewives have a rather negative attitude towards this vegetable, motivating their refusal by the complexity of preparation and the large amount of waste, but the fact remains: pumpkin is rich in nutrients and brings only benefits to the body. It contains:

1. Beta carotene. It is a natural antioxidant and has a beneficial effect on immunity, vision and skin condition.
2. B vitamins.
3. Copper and iron. They participate in the process of hematopoiesis and can prevent the development of anemia.
4. Potassium and magnesium, which are part of it, restore electrolyte balance.

Pumpkin is a fairly frequent guest on the menu for weight loss.
Freshly squeezed pumpkin juice has a mild laxative effect, and the seeds have long been known for their anthelmintic properties.

Pumpkin is especially beneficial for a woman’s body: when consumed regularly, it has a gentle effect on hormonal levels and increases fertility.

Advantages and disadvantages

Can you use pumpkin for weight loss?

The low GI of raw pumpkin makes it an ideal food for weight loss. Its secret is its high fiber content, low calorie content and beneficial effects. Just 150 g of raw pumpkin per day will control your appetite and reduce the likelihood of eating disorders by 23%. Let's list the benefits of the pumpkin diet - one of the most effective and varied in the world:

• availability;
• ease of preparation;
• availability of a choice of recipes;
• fast weight loss;
• general health of the body.

Fully or partially limited products

All sweets and alcohol-containing drinks, fast food are prohibited. It is recommended to cook dishes without salt. Sugar is also prohibited. Consumption of fatty foods, various smoked meats and pickled dishes is not allowed.

Table of prohibited products

Review of reviews from those who have lost weight

A brief review of reviews from those who have lost weight on the pumpkin diet allows us to note that following simple recommendations helped people partially or completely lose excess weight in a period of 1 to 6 months.

A third of people following a pumpkin diet menu noted a positive effect of this type of diet on the skin and stool, and a quarter noticed special changes in the condition of their nails and hair.

Only three out of 357 reviews of the pumpkin diet stated that the plan was ineffective.

Adviсe

During the diet you may experience:

• severe loss of muscle mass;
• dehydration of the body;
• disorders, digestive disorders;
• metabolic disorders;
• allergic responses.

Pumpkin is rich in plant fiber, which has a powerful effect on the digestive tract and organs of the urinary system. Along with excess fluid, waste and toxins, beneficial substances can also be removed from the body. That is why, to correct the figure in case of serious pathology of the digestive and urinary tract, it is better to choose a different, safer diet.

What is the best dish to eat for dinner?

Almost all dietary pumpkin dishes are suitable for evening meals. However, raw pumpkin salad is ideal for weight loss. Thanks to its low GI, pumpkin in a vegetable salad does not cause sharp fluctuations in blood sugar levels. This means that you will not be haunted by an acute feeling of hunger a couple of hours after eating.

Vitamin pumpkin salad

Important Terms

You can get the maximum benefit from pumpkin if you adhere to certain rules for consuming vegetables as part of diets and fasting days. These simple rules will help you achieve results faster and avoid negative side effects:

• Choose a vegetable with pale yellow flesh rather than bright orange.
• In the morning, on an empty stomach, you can drink a glass of pumpkin juice or eat a handful of pumpkin seeds. Getting into the digestive tract at the very beginning of the day, these products guarantee a powerful antioxidant effect and maximum removal of toxins and waste.
• The most dangerous product is raw pumpkin. Despite all its benefits, it can provoke flatulence, bloating, and in some cases, diarrhea. In its raw form, the vegetable can be eaten between meals in very limited, small quantities.
• For weight loss, the optimal daily caloric intake is 1500 kcal for men and 1200 kcal for women.
• It is unacceptable to consume sugar and salt if you are using the pumpkin diet to lose weight. The same goes for marinated fried foods.
• If you're feeling hungry, you can snack on a small slice of raw pumpkin.
• It is mandatory to adhere to the dietary regime - up to 2 liters of clean water per day.
• The last meal is at 18:00, later is not allowed.
• Pumpkin dishes should be low-calorie; try not to use oil to prepare them.
• Exiting the diet should be smooth and gradual.

It is important not to forget that you can speed up the process of getting rid of extra pounds through physical exercise. Be sure to play sports. Moderate physical activity will help avoid bloating and flatulence.

Is it possible to eat pumpkin at night?

Low calorie content (only 25 kcal per 100 g of product) allows you to eat almost any type of pumpkin dishes without added sugar at night. However, when losing weight, baked or steamed pumpkin is not the best choice. Its GI is quite high, so it causes a sharp rise in blood sugar, a jump in insulin, and, accordingly, an acute feeling of hunger a couple of hours after eating. This forces the person losing weight to eat more and more, which leads to weight gain.

When dieting, choose dishes made from raw vegetables.

Authorized Products

The pumpkin diet is considered quite easy due to the ability to use a very varied menu to suit your taste. The meat should be low-fat. You can eat fish, honey, vegetables, low-fat cottage cheese and a small amount of sweet fruits. It is also possible to consume protein foods to maintain muscle mass. Portion sizes are not limited, and you can eat as many dishes from permitted foods as you want. Food should be consumed 3 times a day, snacks are not allowed. The drinking regime is slightly limited: green tea, freshly squeezed pumpkin juice and plain still water are allowed.

Table of permitted products

Pumpkin diet: sample menu for the day

On a pumpkin diet, the menu should include at least 300 grams of the monoproduct per day. This means that a person can eat his portion for dinner or divide it between three main meals. Here's what an approximate diet for someone losing weight might look like:

1. Breakfast: oatmeal with water with 100 g of pumpkin, a slice of whole grain bread, a slice of cheese, tea or coffee with cream.
2. Snack: apple or peach.
3. Lunch - 200 g baked salmon, 100 g steamed broccoli, 100 g raw pumpkin.
4. Snack: unsweetened yogurt.
5. Dinner - a large bowl of salad of green vegetables and raw pumpkin, dressed with olive oil.

Description of the preparation of dietary low-calorie dishes

Pumpkin pie

Healthy flour-free baking for pumpkin lovers and anyone trying to lose weight. Diet pumpkin pie has a pleasant cinnamon aroma and refined taste. To prepare this dish you need:

• peeled pumpkin – 300 grams;
• whole oat flakes – 60 grams;
• egg – 1 pc.;
• egg white – 1 pc.;
• milk (low fat) – 100 grams;
• stevia – 2 tbsp. l.;
• baking soda – 2 grams;
• ground cinnamon – 0.5 tsp;
• natural honey – 1 tbsp. l.

  

First, cut the peeled and washed pumpkin into small cubes. Next, spread it on parchment paper and bake for about 20 minutes in a preheated oven. The pulp should become soft, but not dry. Grind oatmeal using a blender. Next add baking soda, stevia and cinnamon powder. In a separate container, break the egg, add the egg white and milk, and then beat thoroughly using a whisk or mixer.

Pour the whipped mixture into the dry mixture. After cooling, grind the pumpkin pulp with a blender and add a little honey. Mix all the prepared ingredients until a homogeneous liquid “dough” is formed. Pour the mixture into the prepared baking dish and place it in the oven for 30-40 minutes. The finished pie goes well with ginger or mint tea.

Salad

A light and low-calorie salad option suitable for lunch or dinner. It perfectly satisfies hunger and saturates the body with vitamins. Required list of products:

• peeled pumpkin – 500 grams;
• crushed walnuts – 50 grams;
• apples – 4 pcs.;
• honey - 1 tbsp. l.;
• carrots – 2 pcs.;
• lemon – 2 pcs.

  

First, squeeze the lemon juice and grate the zest. Peel and grate carrots and apples along with the pumpkin. Next, stir the entire mixture with the lemon zest. Season the salad with lemon juice, after mixing it with honey. Serve garnished with chopped nuts.

Important! If desired, walnuts can be replaced with almonds, pistachios or hazelnuts. They diversify the taste of the dish and bring additional benefits to the body.

Jam

A low-calorie version of pumpkin jam that can be consumed during a diet. The only nuance is to add no more than 2 teaspoons of this delicacy per day to your diet. It goes well with ginger or green tea. List of ingredients:

• peeled pumpkin – 1.5 kg;
• lemon – 1 pc.;
• orange – 2 pcs.;
• cane sugar – 200 g.

First, cut the pumpkin into small cubes. Then use a blender or electric meat grinder to grind whole, washed oranges and lemon with peel. Mix pumpkin with citrus fruits. Cover them with cane sugar and leave to steep overnight (at least 8 hours).

Then put the jam base on the fire and boil it for 1 hour. By the end of cooking, the mass should thicken significantly and become more uniform in appearance. Next, boil the canning jars, pour the jam into them and roll them up. The jam must be kept in a warm place and upside down for 24 hours.

Smoothie

The pumpkin version is perfect for snacking during fasting days. A drink with a pleasant taste allows you to quickly satisfy your hunger and get the necessary amount of nutrients. For cooking you will need the following products:

• peeled pumpkin – 300 grams;
• water – 0.5 l;
• banana – 3 pcs.;
• dates – 5 pcs.;
• persimmon (soft variety) – 1 pc.;
• lemon – 0.5 pcs.;
• vanillin - a pinch.

  

Cut the pumpkin and peeled bananas into pieces, remove the skin and seeds from the persimmons. Mash all the ingredients using a fork. Then remove the pits from the dates and mix them into the smoothie base. Use a blender fitted with a blade to blend the mixture thoroughly. Next, you can add a pinch of vanilla sugar to the mixture and dilute 1:2 with water when serving.

Cream soup

Delicate creamy soup is an ideal option for a diet lunch. It gives a pleasant satiety and has a positive effect on the functioning of the gastrointestinal tract. For preparation you will need the following products:

• peeled pumpkin – 0.5 kg;
• carrots – 3 pcs.;
• zucchini – 1 pc.;
• ground pepper - add to taste;
• garlic – 6 cloves;
• chili pepper – 2 pcs.;
• ginger – 10 g.

First, peel the carrots and cut into rings. Then put it in a saucepan, add a small portion of water and leave to simmer for 15 minutes. Cut the peeled pumpkin and zucchini into cubes and simmer in a frying pan with the addition of chopped garlic. To avoid using additional oil, you should use a non-stick frying pan.

Next, add whole peppers and thin slices of ginger root to the vegetables. Simmer for 10 minutes and pour the contents of the frying pan into the pan with the carrots (in this case, the pepper must be removed; it has already transferred the desired spiciness to the vegetables). Cook the dish until the vegetables are completely softened and add salt to taste at the end. Next, drain the broth and blend the soup base in a blender. Then add the broth back, topping it up to the desired thickness. The soup should be served with herbs and a small portion of whole grain croutons.

Cocktail

A diet cocktail will add variety to the boring menu of any diet. A carefully selected combination of ingredients gives energy and reduces cravings for sweets, which promotes weight loss. Required ingredients for the dish:

• ground cinnamon – 10 grams;
• pumpkin without skin – 200 grams;
• ginger powder – 20 grams;
• banana – 1 pc.;
• almonds – 8-10 pcs.;
• honey - 1 tbsp. l.

Pre-soak the almonds overnight in water. Cut the pumpkin pulp and banana into small cubes. Beat all the listed ingredients in a blender until smooth. You can use an extra pinch of cinnamon to garnish the cocktail.

Young and juicy carrots are also suitable for such a cocktail. A cocktail based on a carrot-pumpkin mixture will be brighter in color and taste.

Baked in the oven

A dietary option that is suitable for a light dinner or lunch. This dish has a delicate taste and no fat in its composition. Required Products:

• pumpkin – 1 kg;
• garlic – 4 cloves;
• parsley - a bunch;
• ground coriander - a pinch;
• lemon – 1 pc.

Peel the garlic and crush it in a mortar, add coriander, pepper and finely chopped parsley. Squeeze the juice of one lemon and mix thoroughly. Next, cut the pumpkin pulp into medium pieces and spread evenly with the prepared sauce. Then place the slices on foil and place in a preheated oven for 30 minutes. This version of pumpkin goes well with a salad of fresh vegetables and a variety of greens.

In a slow cooker

The simplest recipe for cooking in a slow cooker, which does not require much time and effort. Required ingredients for the dish:

• peeled pumpkin – 500 grams;
• ground cinnamon - a pinch;
• cloves – 1-2 pcs.;
• water – 100 ml;
• flower honey - add to taste.

Cut the pulp into medium slices and place on the bottom of the multicooker. Next, pour in water and add spices to taste. Close the lid tightly and select the “Baking” mode (available in all models). Cooking time is about 30 minutes. Next, lay out the pumpkin in portions and serve with a little honey.

Porridge

Delicious porridge with milky notes will appeal to all children and those losing weight. It fills you up quickly and is suitable for a nutritious breakfast. Required list of ingredients:

• pumpkin pulp – 0.5 kg;
• millet – 100 g;
• rice – 100 g;
• skim milk – 1 l;
• salt, sugar - add to taste.

  

Cut the pumpkin pulp into cubes and place in a multicooker container, adding a little water. Activate the “Stew” mode and cook for about 30 minutes. Next, you need to crush the pulp to a puree and pour in the washed cereal. Then add milk to the container and cook the dish in the “Porridge” mode for 90 minutes.

Stew

A simple and tasty vegetable-based dish. This stew is perfect for a low-calorie dinner. Necessary products for cooking:

• pumpkin – 1 kg;
• carrots – 2 pcs.;
• onion – 1 pc.;
• canned beans in tomato – 1 can;
• tomatoes – 3-4 pcs.;
• fresh herbs, spices - add to taste.

Peel the carrots, pumpkin and onion and cut into cubes. Then simmer them with a small amount of water in a deep frying pan. Add canned beans to the resulting mixture and leave the dish to simmer over low heat for 30 minutes. Next, sprinkle the stew with chopped herbs and finely chopped tomatoes. Simmer for another 10 minutes, and a couple of minutes before cooking, add your favorite spices to the dish. Serve the stew with plenty of herbs.

Pumpkin juice for weight loss

It is the basis of health and dietary nutrition. It contains many minerals and vitamins. The juice has a list of healing properties:

1. Has a general strengthening effect.
2. Increases immunity.
3. Promotes weight loss.
4. Recommended for diabetes.
5. Reduces the risk of infectious and colds.
6. Improves metabolism and blood circulation.
7. Calms and eliminates insomnia.
8. Tones.
9. Improves well-being.
10. Used in folk medicine for the treatment of skin diseases (externally).

In the absence of diseases for which juice is contraindicated, it is widely used for weight loss. It is recommended to spend a fasting day on juice 1-2 times a week for those who have the problem of excess weight.

A strict fasting day looks like this:

• drink 300 ml of pumpkin juice every 3 hours throughout the day;
• during breaks it is allowed to drink only pure non-carbonated mineral water or green tea without added sugar in unlimited quantities;
• During the day it is forbidden to eat or drink other foods.

The advantage of this method is considered to be quick relief from constipation and swelling, the disadvantage is that not everyone can use this scheme, since the feeling of hunger will be strong. Only people with good motivation and willpower can survive.

Preparing juice for unloading is quite easy:

• wash the fruit;
• to peel;
• cut into pieces;
• squeeze out the juice in a juicer.

To prepare juice as a supplement to a healthy diet, mix 0.5 liters of freshly squeezed juice, 100 g of sugar and the juice of 1 lemon. Take in the morning on an empty stomach 30 minutes before breakfast.

Pumpkin juice pairs well with apple or carrot juice to create a low-calorie detox cocktail. It is better to take it raw and cook immediately before use.

It is not recommended to take “orange” juice for people with diseases of the gastrointestinal tract and pancreas.

Classic version with pumpkin, apples and carrots

This version of pumpkin salad can be considered a classic. This combination of flavors has been tested for years.

Components:

• pumpkin – 0.4 kg;
• apples – 0.8 kg;
• carrots – 0.2 kg;
• walnuts – 50 g;
• lemon – 1 pc.;
• honey – 60 ml.

Cooking algorithm:

1. Grind the main ingredients raw on a grater.
2. Melt the honey until liquid, mix with squeezed lemon juice.
3. Season the salad, sprinkle with chopped nuts.

The salad prepared according to this recipe is useful in many ways. In particular, it helps cleanse the body and lose weight, invigorates and improves immunity, and improves brain activity.

Pumpkin salad with spinach and cheese

The snack, made from pumpkin, spinach, cheese and nuts, looks elegant and modern and has a harmonious taste.

Components:

• pumpkin – 0.5 kg;
• spinach – 100 g;
• feta cheese or similar – 100 g;
• walnut kernels – 100 g;
• lemon juice, olive oil - to taste.

Cooking algorithm:

1. Cut the cheese into cubes.
2. Bake the pumpkin and cut into the same pieces.
3. Chop the nuts after lightly frying them in a dry frying pan.
4. Combine the ingredients, including spinach, season with a mixture of lemon juice and oil in a one-to-one ratio.

We advise you not to add salt or sweeten this pumpkin salad to enjoy its original taste.

Pumpkin seeds as a dietary supplement

The seeds of the fruit are widely used in adjusting the diet for weight loss. They contain vitamins and nutrients, polyunsaturated fatty acids, zinc, magnesium, so they can be safely used in the everyday menu. They can be sprinkled on prepared first courses, salads, and also used as a snack.

But do not forget that the calorie content of seeds is very high (538 kilocalories per 100 g). Therefore, you should not exceed the intake rate recommended in the menu. It is advisable to dry the seeds before use.

The diet menu using seeds is described above.

Chemical composition and calorie content of pumpkin

The “Queen of the Garden” pumpkin brings real benefits to the body; it is not without reason that it is called a “natural multivitamin.” Almost all the substances included in its composition do not lose their properties when exposed to temperature, with the exception of vitamins.

Do not worry - during the heat treatment, vitamin-like substances are partially destroyed. The peel, which accounts for 17% of the total weight of the fruit, is unsuitable for use. Although, if desired, you can make candied fruits from it.

The pulp in the pumpkin is about 75%, but the seeds are no less valuable, they can become a source of vitamins and PUFAs during the period of vitamin deficiency. Calorie content is only 22 kcal/100 g, and peeled seeds are 560 kcal/100 g.

Nutritional value, chemical composition of pumpkin pulp and seeds are shown in the table

How to cook?

Please note: the taste of the salad will change depending on the dressing you make. Therefore, we will present the traditional recipe, and you can experiment. Keep in mind: if any ingredients are added, the calorie content of the finished dish will change. There are now a lot of “loose” lemons on sale, with thick skins - it’s better not to buy this variety. Those that have a thin, pale orange skin are much more fragrant and healthier. They are more reminiscent of Abkhazian ones. For a salad like ours, this is the best option, so try to find this particular type. If the search is unsuccessful, add another half of an orange, however, the taste will then lose its zest. All the nuances have been taken into account, we begin the cooking process.

1. Wash the lemon and pour hot water over it (do not confuse it with boiling water!). This maneuver will give the citrus additional aroma and juiciness. Cut the fruit and squeeze out the juice from one half. We either grate the zest on the coarsest grater or chop it very finely. In this case, you should not use a blender - we need a salad, not porridge. The juice gives the salad the necessary sourness, and the zest adds an unobtrusive aromatic and slightly bitter note. By the way, the zest contains no less useful substances than the juice.

2. We do the same with orange and grapefruit, except for the zest (it won’t be useful here, but it will have an amazing aroma in pies or cookies).

3. Now let's move on to the pumpkin. We remove the peel from it and grate it on the same grater as the lemon.

4. Peel, wash the carrots again and grate them in the same way.

5. Wash the apples, but do not remove the skin. Three of them just like that, with the skin (remove only the centers with the seeds) and immediately, before they lose color, sprinkle with juice.

6. Mix the remaining citrus juice with honey and rub the mixture thoroughly.

7. Grind the almonds as your heart desires.

8. Combine the pumpkin and fruit together, add the grated zest and immediately mix gently. Now pour a thin stream of honey and citrus dressing on top of all this beauty and sprinkle with almonds. The salad is completely ready. It takes 10-15 minutes to prepare, serve immediately, scoop it up from below to “scoop up” the dressing.

The dish turns out to be really tasty, so even children enjoy eating it. Just imagine how many useful substances you will serve on the table, or eat yourself! This is a real vitamin bomb, satisfying, nutritious, and not too high in calories.

Weekly pumpkin diet for quick weight loss

For seven days for breakfast you need to eat pumpkin porridge with the addition of cereal (brown or brown rice or millet). For 200 g of pumpkin pulp, take 50 g of cereal. The result is two servings (the second for the evening).

You should also eat 200 g of pumpkin puree for lunch throughout the week. If you can’t hold out until dinner, you can make a snack with the same puree, just take a 100 g portion, or eat one apple.

The evening meal ends with a portion of pumpkin porridge left over from the morning. In the morning and evening it is permissible to drink a little low-fat kefir.

During the week, sugar and any products containing it are prohibited; sugar substitutes are also prohibited. Tea and coffee are acceptable, but without sugar.

Before using pumpkin for weight loss, consult with specialists for the presence of allergic reactions and individual intolerances.

Losing weight with pumpkin is not suitable for athletes, since in combination with intense physical activity, such nutrition can cause a slowdown in metabolism and loss of muscle mass.

Strength exercises for weight loss and health

Pull-up exercises on the horizontal bar

Abdominal exercises for women at home

Back exercises in the gym for girls

Abdominal exercises for men at home

Weight loss plans using pumpkin

You can lose weight using pumpkin in a variety of ways. For example, arrange fasting days every 7-10 days, removing 1-1.5 kg each time. Or you can fast longer and lose up to 5-7 kg in a week or 10 days if you go on an effective and increasingly popular pumpkin diet. Choose the scheme yourself - there are many options.

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