This is a perfect diet for you if you need to lose weight and flatten your stomach a little. Of course, to be able to put it into practice, you must like beans and be in good health. If you follow it strictly, it will allow you to lose about 2 kilos in 1 week, always accompanied by consistent habits.
In parallel to the diet you will have to do some kind of physical activity, preferably aerobic. You should also drink the greater amount of water possible, flavor your infusions with sweetener and season your meals with moderate salt and a dash of vinegar.
Example of daily menu
Breakfast: 1 infusion and 2 slices of white bread spread with the 200g mashed bean mixture.
Midmorning: 1 low-fat yogurt mixed with 1 tablespoon of beans and 1 tablespoon of nuts.
Lunch: 1 portion of salad Integral rice, beans, tomato, peas and onion and 1 banana.
Mid afternoon: 1 glass of natural orange juice and 10 raisins.
Snack: 1 infusion and 2 slices of bran bread spread with the 200g mashed bean mixture.
Price: 1 cup of light broth, 1 serving of chicken, fish, meat or whole wheat pasta, 1 serving of salad of your choice containing beans and 1 grapefruit.
Why beans help you lose weight
Beans are low in fat and rich in complex carbohydrates, proteins y fiberThis combination promotes prolonged satiety, helps control appetite and keeps blood sugar stable thanks to its low glycemic index.
Clinical evidence shows that include a daily serving of legumes can produce a modest weight loss without any other drastic changes. In addition, legumes have been shown to increase the Feeling full significantly, which translates into lower caloric intake.
Its contribution of vegetable protein contributes to preserving the lean muscle mass, key to sustaining energy expenditure. At the same time, its soluble and insoluble fiber feeds the microbiota and improves the intestinal transit.
Are all beans the same for weight loss?
Among varieties, the black beans They tend to provide slightly more fiber and protein than pintos, offering a small advantage in fullness. Still, black, pinto, red (kidney), white or canary are excellent options. chickpeas They stand out for their versatility and good nutritional density; and the green beans They provide volume with very few calories.
Choose the ones you like the most and vary them during the week to improve the adherence and the micronutrient profile.
Are refried beans compatible with weight loss?
They can be if you prepare them at home with minimal added fat and without lard. Look for fat-free versions or marinate cooked beans with spices, fat-free broth, and a touch of olive oil for a creamy texture without the extra calories.
Role of green coffee beans
The extract of green coffee bean Contains chlorogenic acid and has been proposed as a weight-loss aid. The evidence is incipient and requires further research; if used, let it be as complement, not a replacement for a balanced diet with beans and physical activity.
How to incorporate them into your day
Breakfast
Add black beans to scrambled eggs, whole wheat toast with mashed beans, or a breakfast burrito with vegetables.
Lunch
Salads with mixed legumes, wraps or bowls with Integral rice, vegetables and beans.
Dinner
Bean chili, tacos or veggie burgers where the beans act as protagonists.
Snacks
Tips to maximize results
- Servings: Even healthy foods add up to excess calories. Served consciously, they help with calorie deficits.
- Preparation: I preferred cooking with little oil and spices to flavor instead of fats.
- Variety: Rotate types of beans for a more complete nutritional profile and interesting meals.
- Hydration: fiber requires sufficient water to avoid digestive discomfort.
The science and nutrition of beans
A typical serving provides protein, fiber, B vitamins, iron, potassium and other minerals with relatively few calories.
Thanks to fiber and protein, the hungry, glucose spikes are reduced, and satiety is promoted. Its slow digestion helps maintain a more stable energy level.
common myths
Myth: They have too many carbohydrates. Reality: They are complex carbohydrates with fiber that attenuates the glycemic response.
Myth: eating beans makes you fat. Reality: your high nutrient density and satiety favor weight control.
Myth: all bean products are suitable. Reality: avoid options with fat, added sugars or sodium.
Popular types of legumes
- Beans: azuki, black (beans), cowpeas (black-eyed), white, cranberry, chickpeas, northern, red, lima beans, mung, white, pinto.
- Other legumes: lentils, peas, soybeans (edamame).
Preparation, tricks and quick recipe
Before cooking, rinse and soak dried beans to improve their flavor. digestibility and shorten cooking times. Cover with three times its volume of water and soak for several hours, or do a quick soak with a boil and then let it rest.
- Drain, add fresh water and cook until tender.
- To reduce gas: always soak and rinse canned goods, incorporate them in a gradual and chew well.
Easy black beans recipe
Ingredients
- 2 cans of low-sodium black beans (15 oz) or 425 g
- 1/2 medium onion
- 2 cloves of garlic
- 2 tablespoons of vegetable oil
- 1 / 2 teaspoon ground cumin
- 1 / 2 teaspoon salt
- 1/4 of teaspoon of oregano
Instructions
- Drain a can, mash those beans and set aside.
- CHOP onion and garlic.
- Sauté onion in oil, add garlic and cumin for 30 seconds.
- Add mashed beans and the second can with its juice.
- When it boils, reduce the heat, add salt and oregano, and cook uncovered for 10 minutes.
Source: United States Department of Agriculture.
When to moderate your consumption?
If you are an athlete and have a career, reduce the fiber before the event to avoid discomfort. Also, moderate if you have gastrointestinal discomfort or if your low-calorie plan needs adjusting. carbohydrates when there are already other sources such as tortillas or bread.
Where to buy them and how to store them
They are found in stores and online in dry, canned, or jarred forms. economic, long-lasting and easy to store in a cool, dry place. If canned, choose low-carb options. sodium and rinse them before use.
Other satiating foods that combine well
Eggs: high-quality protein that increases satiety at breakfast.
Fruits: fiber and water with low caloric density for snacks.
Bitter chocolate: Small portions with high cocoa help control cravings.
Natural Yogurt: contribution of protein and probiotics that pair with beans in savory bowls.
Adopt beans as vegetable based of your meals, adding variety, good hydration and healthy cooking methods, offers a delicious and sustainable strategy to lose weight, improve satiety and take care of cardiometabolic health without sacrificing flavor or convenience.
