How to use the high-protein Bean Diet plan for weight loss: Does eating beans help you burn belly fat?

New Delhi: Are you looking to add more high-quality, plant-based protein to your weight loss diet? Then, try the Bean Diet – this cheap, versatile, and filling superfood can help you lose weight, slim down your waistline fast, and protect against diseases, including heart disease and diabetes. Beans and legumes aren’t just tasty, they are also loaded with essential minerals and nutrients such as iron, vitamin B, magnesium, potassium, and soluble fibre that may help you slim down your waistline and lower or maintain your blood cholesterol.

Whether it’s black, kidney, white, or red, studies show that beans and legumes can be beneficial for weight loss and reducing that stubborn belly fat. These delicious foods are in high protein and fibre, which means they’ll keep you feeling fuller for a longer period of time leading to a reduction in overall calorie intake. Beans and legumes also tend to contain some resistant starch, which may help control weight by increasing satiety and altering body composition. Read – What is the Fat Flush Diet? Does it really help with weight loss? Know the benefits and risks

How to lose weight and burn belly fat with the Bean Diet plan: Preparation techniques and cooking time

7 day bean diet

It may be noted that the specific amount of protein and fibre you’ll get per serving will depend on which type of bean you choose to eat. Since beans have a low glycemic index, they are also a good food choice for people with diabetes and not just for weight loss. If you’re planning to use the bean diet to lose weight or simply improve health, here’s how to do it right. Nutritionist Janvi Chitalia, Founder at Body Cocoon, gives us some tips on how to include beans in your diet, including its preparation and cooking methods.

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1 cup of dry beans


  • Rinse and soak the beans for hours or overnight.
  • Drain and rinse the beans.
  • Place the beans in a heavy pot and add 3-4 cups of water.
  • Bring to a full boil and skim off the foam. Cover and let simmer.
  • Check the beans 30 minutes before the minimum cooking.
  • Add 1 teaspoon of unrefined sea salt 10 minutes before the end of cooking time.
  • Beans will be tender and soft when cooked through.
  • Enjoy right away or store in the refrigerator for upto 4 days.

Tip: To add flavour, put some bay leaves or garlic cloves, which also aid digestion. If you’re short on time, soak the beans in hot water for 1-4 hours. Otherwise, soak the beans in cold water overnight for 12+ hours. Read – Reasons to add fat-free beans to your type 2 diabetes diet: Improve blood sugar control, help you lose weight

Approximate cooking times per cup of dry beans and legumes


Cook Time: 30-45 minutes

Split peas

Cook Time: 45-60 minutes

Black-eyed peas

Cook Time: 45-60 minutes

Pinto beans

Cook Time: 60-90 minutes

Black beans

Cook Time: 120-180 minutes


Cook Time: 120-180 minutes

Canned beans are a convenient way to add more plant-based protein to your diet, but if you have time, try experimenting with dried beans. They’re usually much cheaper and don’t come with any added salt or preservatives.

How to make digesting beans easier

Gas and stomach pain are some common side effects of bean consumption. Moreover, many people have difficulties tolerating legumes, hence, it’s important to prepare properly. Here are a few useful tips to reduce your chances of experiencing these effects and help you get the most health benefits from your beans:

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  • Soak beans overnight.
  • Use a pressure cooker.
  • Chew beans thoroughly.
  • Start with smaller portions of beans and gradually increase as tolerated.
  • Experiment with different sizes of beans – smaller beans, like lentils and peas, are the easiest to digest. Soybeans and black soybeans are often the most difficult.
  • Season with a digestive aid such as sea salt or kombu.
  • Add fennel, ginger, or cumin to help prevent gas.
  • Use apple cider vinegar or white wine vinegar to soften the beans and make them more digestible.
  • You may also take enzymes with your meal.

The bottom line is that beans are a great food to add to your diet, they can help you shed the pounds, as well as improve your overall health. It is claimed that simply eating more fibre – about 30 grams per day – can help with weight loss, even if you aren’t sticking to a strict diet.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.


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