Today, nutritionists present many options of diets for women. Nowadays you can hardly surprise anyone with a diet containing cottage cheese or vegetables. Few people know about the existence of a spinach one. This superfood consists of nutrients and only 20 calories, so it is not surprising that nutritionists have created a diet that includes spinach and dishes made with it.

If, in addition to a beautiful and slim figure, you strive to have the most healthy body, then this leafy green will be the best helper in this. It is the product that will help eliminate toxins from the body and entirely cleanse it of harmful accumulation. Even though it’s very low-calorie, it gives a feeling of fullness in the stomach, which is also a bonus when trying to get rid of those extra pounds.

You can add these greens to different dishes, use them as a garnish, make smoothies or a salad with olive oil. It is important to remember that introducing this product into your menu will help you prevent aging. After all, it contains a large number of vitamins C and E, and they have a strong antioxidant effect, which slows down aging.

The leaves have a very positive effect on the health of the skin, in general. Useful minerals that it contains contribute to the normalization of the cardiovascular system, improving the blood supply and preventing seizures. But to achieve the most favorable result, you need to consume it fresh. It’s ok if you cook it, or freeze it, but note that some vitamins and microelements will be lost in the process. If you follow all the rules, then you can successfully lose three to five pounds of excess weight in three days of maintaining the diet.

Health Restrictions

One of the critical components of the leafy vegetable is oxalic acid. It promotes the formation of kidney stones, so before including this green into your diet, be sure to consult a doctor. Note that the baby spinach contains a minimum amount of oxalic acid.

Spinach for weight loss cannot be used by:

  • people who have diseases of the duodenum or biliary tract;
  • people suffering from rheumatism.

In any case, even if you do not suffer from these diseases, before starting to follow this diet, it is better to contact your doctor and let him inform you about the do’s and don’ts.

If the vegetable was cooked incorrectly, consuming it may cause health problems. It is recommended to use fresh spinach for cooking. If the product has already been frozen once, then when re-freezing the vegetable will lose its beneficial properties.

3-day spinach diet menu

This eating regime does not have alterations and requires commitment. If this diet is maintained properly – you will lose up to 10 pounds (5 kg). The number of pounds (kilograms) lost is individual for each person and you should not be discouraged at the result. After all, short-term weight loss is called that because the result doesn’t last long.


  1. Breakfast. 100 grams of non-fat cottage cheese and a bakedĀ apple.
  2. Lunch. 150 grams of baked potatoes and carrots (with spinach).
  3. Second lunch. 200 grams of fruit salad (apple, kiwi, and orange). Dressed with lemon juice.
  4. Dinner. 150 grams of boiled lean meat with steamed onions and carrots and spinach.


  1. Breakfast. 100 grams of salad with spinach and hard-boiled egg.
  2. Lunch. 150 grams of cornmeal porridge.
  3. Second lunch. 150 grams of a boiled chicken breast with our leafy green.
  4. Dinner. Yogurt and an apple.


  1. Breakfast. 150 grams of carrot salad dressed with lemon juice and olive oil.
  2. Lunch. 150 grams of pilaf (rice with lean meat and the green veggie).
  3. Second lunch. 200 grams of cream of spinach soup.
  4. Dinner. 150 grams of boiled seafood with spinach.

Recipes for dishes with spinach

Cream of Spinach Soup
  • 50 grams of portobello mushrooms
  • 100 grams of tomatoes
  • 200 grams of spinach
  • 1 onion
  • 2 celery sticks
  • 2 cups of vegetable broth
  • 1 sprig of thyme
  • bay leaves
  • salt to taste
  • pepper to taste
  1. Fry carrots, celery, and onions in butter.
  2. Add the mushrooms and fry until the mushroom flavor is more prominent.
  3. Add the tomatoes, simmer for 5 minutes.
  4. Put the pot on the fire, pour the broth into it, add the contents of the pan, thyme and bay leaf. Bring the contents of the pan to a boiling simmer for 7 minutes.
  5. Take out the bay leaf and thyme.
  6. Sautee the leafy vegetables.
  7. Add to the broth.
  8. Remove the pan from the heat.
  9. Slightly cool the soup and mix until smooth in a blender.
Egg Salad

This is the salad that you should eat on the second day of the diet.

  • 2 eggs hard-boiled
  • 300 grams of spinach
  • 1 handful of fresh dill
  • 1 tbsp of olive oil
  • salt to taste
  • pepper to taste
  1. Boil the eggs.

  2. Chop up the greens.

  3. Peel the eggs and cut them up to your liking.

  4. Mix all the ingredients in a bowl and dress with olive oil and season.

  • 200 grams of chicken breast
  • 50 grams of brown rice
  • 30 grams of carrots
  • 30 grams of onion
  • 100 grams of spinach
  • 20 grams of olive oil
  • salt to taste
  • pepper to taste
  • 1/3 tsp of turmeric
  1. Peel the carrots and onions. 

  2. Grate the carrot, chop up the spinach and onion.

  3. Pour the olive oil into a frying pan, add the carrot, onion and leafy green and stir on medium-high heat.

  4. Add the chicken breast to the vegetables when they seem softer.

  5. Boil the brown rice. When it's almost ready, and there's a little amount of water left in the pot- add the vegetables and let the ingredients get to know each other.

  6. When the rice is thoroughly boiled - turn off the heat and serve.

Conclusion: lose weight fast with this method

Spinach is among the top ten foods that have the greatest nutritional value. The bright green leaves of spinach contain lutein, chlorophyll, and carotenoids. Such a complex is of great value for the health of the eye retina.

The leafy veggie also contains bioflavonoids, which positively affects your skin. The complex of vitamins has a strong antioxidant effect, slowing the aging process. The diet is good even for those people who are actively involved in sports because its use affects the speed of muscle tissue recovery.

By following a spinach-based diet, you can prevent the risk of gastritis and any inflammatory diseases of the gastrointestinal tract. However, if you already suffer from such diseases, try cooking the soup for lunch (we’ve included the recipe in the article).

If you intend to keep this ingredient on your daily menu, you can combine it with any type of protein, including milk casein. Negative effects of such a diet can lead to an upset stomach. In order to avoid this, try not to eat dishes made with spinach and fresh milk during one meal.


3-day spinach diet for rapid weight loss
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