- Food and Cooking
Lose Weight on a Bean Diet
Beans - the slow burning carbs Diet
This approach to weight loss is one of the most simple ones I have seen in a long time, so if you love beans, then this diet may be for you.
It's actually quite easy, all you need to do is replace sugars and starches with beans, and you'll see the immediate effect of consuming slow burning carbs.
However beans are not just for weight loss, they are super nutritious, and are great to include in your everyday meals, so here is how to get you started with beans.
- Beans belong to the complex carbohydrate or "Good carbs" group which its also often referred as. Due to their chemical structure complex carbohydrates take longer to break down and hence provide a longer lasting energy, as opposed to simple carbohydrates where the energy gets used up quickly.
- Beans are a good source of protein and B vitamins, and they also bring good supplies of magnesium, calcium, copper, iron, zinc, potassium and phosphorus.
- Being a complex carbohydrate they make you feel full for longer, and you'll avoid cravings.
- They are quick and easy to prepare (especially canned beans) which is important when dieting.
- As a bit of a bonus - they are the cheapest form of protein :-)
Bean Diet Plan
The basic bean diet menu is pretty simple, as you'll be cooking with the same ingredients over and over again. Every meal should include:
- Beans and Vegetables (preferably greens such as spinach, broccoli, bok choy etc)
- Add lentils and tofu as desired
- Consume plenty of fish and add eggs, beef or chicken if you usually include animal protein in your diet.
- Drink plenty of water and exercise minimum 3 times a week
Some of the many varieties of Beans to choose from:
Lima Beans | Green Beans | Navy Beans | Chickpeas
Kidney Beans | White Beans | Black-eyed Peas | Broad Beans
Black Beans | Adzuki Beans | Soy Beans | Pinto Beans
Things to avoid when on a Bean diet
1) Avoid refined foods (simple carbohydrates) such as white bread, sugar and pasta and even stay away from brown rice, bread & brown pasta and cereals.
2) Avoid sugary drinks, dairy products and alcohol.
3) Minimize your intake of fruits
So, will I lose weight?
Yes you will!
If you follow the guidelines and just have normal sized portions you will automatically lose weight. What I really like about this approach to weigh loss it that it's super easy to prepare, and adjust to individual needs.
If you want to lose a lot of weight you simply just make the portions smaller, or if you have already gotten rid of the kilos that you were after, and just want to manage your weight, you just adjust the size and combine it with other healthy ingredients. It's as easy as that.
Mixed Bean dish
My partner is still going strong on a bean diet, so here's what he has just prepared for lunch. It's a mix of:
- Red kidney beans (Chili beans)
- White beans (Cannellini beans)
- Black eyes peas
- Bok choy & lentils
- although it may not look that inspiring, it tastes Great :-)
More Healthy Recipes
Here I share my favorite healthy recipes - come visit
the four hour body Bean Diet
Interestingly enough Timothy Ferriss book "the four hour body" also includes a Bean diet, although it's a slightly different approach. In essence the four bean diet revolves around the following:
- Eating the same meals over and over again (combination of beans, legumes, vegetables, animal protein). Pick 3 or four and repeat them.
- Avoid eating fruit with the exception of tomatoes and avocados (small amount) due to the high sugar content.
- Consume large amounts of water and avoid sugary drinks as well as alcohol (with the exception of red wine)
- Avoid eating anything white as well as brown rice, bread, pasta and cereals.
- Take one day off per week and eat what ever you like, so it's basically a 6 day bean diet followed by one day of indulgence, and then back to beans!
Dried Beans or Canned Beans?
Dried beans are probably better, but the nutritional value and taste of canned beans is actually pretty good, so for the convenience I would recommend the canned ones, as it's just easier (just look out for BPA in the cans). When on a diet, quick and easy meals are the key, so you don't get sidetracked.
Just rise them well in water before use to remove as much sodium as possible, and only once you have gotten used to including beans in your standard diet you can switch to the dried ones.
Are you a bean fan? Hope you enjoyed this lens, please say hello. I appreciate your comments.