Will spinach help you lose weight and what is the best way to consume it?

Will spinach help you lose weight and what is the best way to consume it?

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Now there are such a huge number of diets that there is a specially designed diet for any of the products. But few people know about a spinach-based slimming menu - this is a relatively new version for those who want to lose those extra pounds.

First of all, it is presented as a health-improving method of nutrition, with the help of which it is possible to achieve weight loss and purification of the body in the shortest possible time. The idea of ​​using spinach as a base is not new, but this method has gained popularity only recently, thanks to the rich composition of the central product and the good results after taking it. What else are the main benefits of the spinach diet?

Will the vegetable help you lose weight?

The benefits of spinach for the body are due to the rich chemical composition of green leaves, which makes it possible to use it for weight loss.

Vegetables will not give you a slim figure in a few weeks, but will allow you to get in shape without much sacrifice in terms of the daily menu.

By itself, this ingredient does not have a characteristic taste, therefore it is not recommended to take it without additional products - adjacent additives will not spoil the overall effect, but they allow you to experiment with a variety of dishes.

The constant presence of spinach in the diet can not only prevent, but also cure many diseases. The herb in question can be consumed by the elderly, children, and even pregnant women. Such a diet does not imply a hunger strike., but due to a planned menu and an emphasis on vegetables, it allows you to keep your body in good shape.

Composition and useful properties

Frequent intake of spinach allows you to reduce the calorie content of the diet, because due to its excess, body fat accumulates in the body. The vegetable itself contains only 20-23 Kcal per 100 g. It is thanks to such a unique composition that the plant is often included in various diets.

Also in the mentioned volume of the product contains:

  • 91.5 g of water;
  • 3.0 g of protein;
  • 0.5 g of fat;
  • 3.5g carbohydrates;
  • 0.5 g of monosaccharides.

Metabolism activation also occurs due to the following elements:

  1. folic acid and tocopherol (vitamin E) - prevent skin aging;
  2. calcium - have a positive effect on the skeletal system, strengthens tooth enamel;
  3. cellulose - promotes the removal of toxins from the body;
  4. iron - is responsible for the condition of the blood, increases the level of hemoglobin, eliminates the risk of developing anemia;
  5. iodine - helps to better assimilate useful substances;
  6. vitamins of group B, A and C - excludes the development of rickets;
  7. saponins - have a positive effect on the work of the digestive tract, activate peristalsis.

Among other trace elements, manganese, potassium and magnesium are of particular value, which guarantee well-being and a feeling of fullness throughout the day.

We suggest watching a video about the composition and benefits of spinach:

We considered the composition of spinach in more detail in a separate article.

How to use fresh, boiled and frozen product for those who want to lose weight?

Like any vegetable, spinach retains maximum health benefits when raw... Therefore, the most effective dishes will be those variations where the main ingredient is used without heat treatment - salads and smoothies.

After going through the oven or cooking stage, this product will lose its nutritional part and risk becoming just a faceless green additive.

To make up for this deficiency, you can increase the amount of used ingredient or reduce the processing time (no more than 10 minutes on fire).

We talked about how you can cook and eat spinach in a separate article.

How much to consume?

Even only spinach plucked from the garden should be stored unwashed in the refrigerator for no longer than 2 days, otherwise it begins to gradually fade. Alternatively, it can be frozen to extend the plant's life to several months.

Also it is allowed to purchase the product in vacuum packagingwhich is stored in a closed format for weeks, but after unpacking it should be used within one day. The daily intake of spinach depends on the component that needs to be replenished in the body. The average volume is reduced to 55-70g, unless a different amount is specified according to the express diet or contraindications.

Can I be on an empty stomach or not?

Spinach is not one of those foods that are easily absorbed by the human body. That is why consuming large amounts of it on an empty stomach is not recommended: it can lead to stomach upset and pain.

The best way out is to limit yourself to a glass of squeezed spinach juice, which has a fresh aroma and rich green color. Such fresh should be drunk immediately after preparation, and not leave for later.

Is it allowed to eat after 6 o'clock?

Nutritionists recommend not to add “negative calorie” foods to the menu after 6 pm, which includes spinach. The body will spend more calories on its digestion than are contained in the plant itself. It is better to postpone dinner on this diet to an earlier time.

What products to combine with?

By itself this the vegetable has a neutral taste, so it is very convenient to combine it with all kinds of food, such as meat, fish, cheese and dairy products. A good combination with nuts and other vegetables:

  • potatoes;
  • tomatoes;
  • legumes;
  • chickpeas;
  • nutmeg;
  • pine nuts.

Spinach is often used as an additional ingredientto enhance or emphasize the flavor of the main course. Even with diet recipes, it is extremely important to try to make the food look appetizing.

Spinach Diet

The key nuance of this nutrition system is the use of spinach in the preparation of almost all dishes from the daily menu. This approach will significantly reduce the number of calories. The most popular way to achieve this effect is to take the classic 5-day spinach diet as a basis:

  • Day 1
    1. Breakfast: hard-boiled egg, salad of 2 tomatoes and spinach leaves, seasoned with lemon juice and olive oil, 2 slices of white bread.
    2. Lunch: grilled chicken fillet, spinach garnish.
    3. Dinner: spinach salad with vegetables.
  • Day 2
    1. Breakfast: yoghurt with oatmeal and sugar-free tea.
    2. Lunch: spinach puree soup.
    3. Dinner: steamed spinach and orange.
  • Day 3
    1. Breakfast: scrambled eggs with spinach, a slice of black bread.
    2. Lunch: fish, spinach and rice.
    3. Dinner: steamed spinach and grapefruit.
  • Day 4
    1. Breakfast: spinach, apple and carrot juice.
    2. Lunch: chicken with spinach.
    3. Dinner: rice, seasoned with spices.
  • Day 5
    1. Breakfast: 2 hard-boiled eggs and 1 yogurt.
    2. Lunch: chicken with spinach garnish.
    3. Dinner: freshly squeezed fruit juice.

This course is not recommended to be tested for longer than the specified period., since the main ingredient contains oxalates, which crystallize to a significant extent and cause kidney stones. But at the end of the diet, you can periodically include spinach in your usual diet in any form:

  • in omelets;
  • pizza;
  • lasagne;
  • moussaka;
  • fresh drinks.

Recipes for a slim figure

Along with the emphasis on spinach, smoked and fried foods, baked goods and other confectionery products were banned - all dishes where there is an excess of calories and fast carbohydrates.

However losing weight with delicious spinach dishes is real, but they should be chosen especially carefully:


  • 7 spinach leaves;
  • 1 green apple;
  • 2 cabbage leaves;
  • juice of 0.5 lemon;
  • 200ml of water.

You need to mix all the greens in a blender, add lemon juice and a glass of water to them to get a lighter texture. You need to drink the resulting drink when you feel hungry., but not more often 2-3 times a week.

We offer you to watch a video recipe for making a spinach smoothie:


  • 1 bunch of spinach
  • 0.5 st. walnuts;
  • 2 tbsp lemon juice;
  • 1 clove of garlic;
  • 1 tsp soy sauce.
  1. The spinach leaves should be rinsed thoroughly with cold water and placed on a plate.
  2. Next, the soy sauce is mixed with lemon juice.
  3. Chopped walnuts and crushed garlic clove are added to the resulting dressing.
  4. The final mixture should be mixed well with the green leaves and the low-calorie salad will be ready.

Extra virgin olive oil and 50-70g feta cheese (or goat cheese) will enhance the taste. Besides, you can add some pomegranate seeds to the dish.

We offer you to watch a video recipe for making salad with spinach:


  • 300 g spinach;
  • 20 g flour;
  • 10 g butter;
  • onions and herbs;
  • egg;
  • spice.
  1. The spinach leaves must be washed and chopped.
  2. Then put in a saucepan with salted water.

    Take a little liquid so that it comes out puree, and not cream soup.

  3. Spare the flour separately in a skillet and transfer to the spinach.
  4. Chop the onion in the same container and cook until tender.
  5. Add some salt and other spices at the very end.
  6. Use boiled eggs and other herbs as a garnish.


  • 320g spinach;
  • 35g olive oil;
  • 75g onions;
  • 3g garlic;
  • 15g ginger root;
  • 300g chicken fillet;
  • 2 potatoes;
  • 5g sesame oil;
  • salt and pepper.
  1. Chicken meat should be cut into large strips, pour into a saucepan.
  2. Pour 1.5 liters of water and boil for about 35 minutes.
  3. At the same time, you need to chop the onion, garlic and ginger, then put them in a preheated pan and simmer for 5 minutes.
  4. Send the finished mixture to the broth.
  5. Next, the spinach is cut into slices, and the potatoes are diced, also placed in a saucepan and cooked for another 10 minutes.
  6. When finished, the contents of the soup are ground with a blender, seasoned and brought to a boil.
  7. Before serving, you can sprinkle a portion with sesame oil.

We suggest watching a video recipe for making spinach soup:

What to replace in the diet?

If this product appears on your menu too often, and you don't want to deviate from the principles of the diet, then you can find a worthy analogue for it. The closest spinach copy in a pan of greens is broccoli.... It can also be replaced with eggplant, especially when there is a recipe with baking items. Instead of spinach, it is also advised to use sorrel with a few drops of lemon juice.

Contraindications and side effects

When a vegetable is cooked with obvious mistakes, it can cause serious health problems. Therefore, it is advised to use only fresh leaves for repeating dishes.

Once frozen, the product will lose its beneficial properties when it is re-stored in the refrigerator.

Besides spinach should not be eaten when losing weight for people who have problems such as:

  • diseases of the duodenum or biliary tract;
  • rheumatism in the acute or chronic stage.

In any case, before starting to follow the mentioned diet, it is better to consult a personal doctor, because spinach has certain contraindications for use.

Old leaves of the plant include a huge amount of oxalic acid, so they are not recommended for individuals with impaired water-salt metabolism and those who have sand and stones in the bladder and bile ducts. The spinach-based diet program is very popular with those people who want to lose weight and improve their body at the same time.

Without a distinct taste, this ingredient perfectly complements the daily diet. and allows you to bring your body back to normal in the shortest possible time. And a variety of recipes will relieve hunger, turning the standard diet into a very practical way to get rid of extra pounds.

In separate publications, our experts also talk about the benefits of spinach for the health of men and women, from what age it can be given to children, as well as what benefits and harm it can cause to the body.

We offer you to watch a video about spinach for weight loss and how to prepare a dietary dish from it:

Watch the video: How spinach helps you lose weight naturally even Without WORKOUT! Spinach Nutritional facts (August 2022).