Artichoke diet step by step, how to do it correctly

We offer you all the information you need about the artichoke diet so that you can decide if you want to do it and lose weight or if you prefer to carry out some other more coherent diet that allows you to lose weight in a healthy way and stay at your ideal weight. If you choose the second option, we invite you to review other proposals on our website.

The Artichoke Diet is a type of fasting or semi-fasting since it consists of eating this food exclusively for two days, although there are people who extend it up to a week.

The origin of the artichoke is in the area of ​​Egypt and North Africa, a vegetable consumed by Romans and Greeks who attributed aphrodisiac effects.

It arrived in Europe in the 15th century and was at that time a widely consumed vegetable in Italy from where it was introduced to France and the rest of the continent. Later the Spanish colonists took it to America where it also spread rapidly.

The artichoke is especially indicated for the diet because it is a vegetable rich in fiber, low in fat and with a low calorie intake, providing a feeling of satiety as well as being an excellent diuretic.

What is the artichoke diet

The artichoke diet is within the mono-diets or also popularly known as “miracle diets”, since it promises significant weight loss in a short time and it is estimated that doing the plan strictly and for a longer time than the two normal days it is possible to lose up to 4 kilos in a week.

How to make the Artichoke Diet

The key to the Artichoke Diet is to follow a diet whose base is almost without exception precisely this vegetable. However, by not including almost any other food it transforms into a boring and also unbalanced eating plan so it is not recommended to do it for a long period of time.

As with most diets, in addition to the specific meal plan, it is advisable to exercise at least 3 times a week and drink a minimum of two liters of water daily.

On the other hand, since it is a mono-diet, it becomes a boring method to lose weight and cannot be done for many days, being advisable to do it for a couple of days, continue with another low-calorie but more varied diet and resume another couple of days the initial plan with artichokes.

This diet combines the diuretic effect of the artichoke with the satiating effect and the elimination of toxins and if it is done for two or 3 days a week it helps to maintain the ideal weight.

What to eat on the artichoke diet

 Like all mono-diets, the Artichoke Diet has a very limited menu because it is not allowed to eat other foods than this vegetable and at most add some fruit, infusion or low-fat dairy product.

An example of a menu for this diet could be:

Breakfast:  1 piece of fruit (except for the banana), 1 cup of coffee with skimmed milk.

Mid-morning:  1 skimmed yogurt or 1 glass of freshly squeezed fresh orange juice.

Lunch:  1 portion of brown rice with artichokes or 1 portion of artichoke salad with tomato and celery dressed with a tablespoon of oil.

Snack:  1 glass of skim milk or 1 fruit.

Dinner:  2 grilled artichokes, 2 slices of fresh cheese.

Variants of the artichoke diet

 A variant that can be included in the base menu of the Artichoke Diet is to drink an infusion made from this vegetable.

Infusion of artichokes

To prepare the infusion, the artichoke leaves are washed and placed in hot water and boiled for about 5 minutes, removed from the heat and left to rest without removing the leaves.

Of this infusion you can take up to about 3 cups a day and it is best to do before lunch and dinner.

Another variant of this diet is to incorporate protein foods such as lean meat, eggs and fish in a menu that will include artichoke but in a healthier plan that takes advantage of the benefits of this vegetable.

Protein artichoke diet

Here is a menu of the Artichoke Diet that includes proteins:

Breakfast:  1 Cup of tea or coffee with skimmed milk, 1 Toast with a slice of low-fat fresh cheese.

Mid-morning:  1 skimmed yogurt.

Lunch:  1 Glass of artichoke juice (blend raw artichokes), 1 Portion of salad with green leaves and tomato, 1 Grilled fish fillet, 1 Piece of fresh fruit.

Snack:  Coffee with milk or natural yogurt or a piece of fruit.

Dinner:  1 glass of artichoke juice (blend raw artichokes), 1 grilled chicken fillet, 1 natural yogurt.

Contraindications of the artichoke diet

 The Artichoke Diet is not recommended or indicated for people who are overweight or obese, but for those who just want to lose a few extra kilos.

Among the problems that this type of diet presents is that in most cases the weight lost actually represents the loss of muscle mass since the contribution of calories and proteins is insufficient.

On the other hand, it is necessary to bear in mind that even when the artichoke diet menu is adapted and proteins are added, muscle mass will still be lost. This occurs because the body will not use these extra proteins as a substrate for amino acids but directly as an energy source since the total calories from food do not cover the energy needs demanded by the body.

Sometimes this diet is promoted with a supplement of capsules of artichoke and other herbs to lose weight, but it has been proven that this does not transform it into a more complete diet.

Artichoke capsules

In the market specialized in natural products it is possible to buy artichoke capsules to lose weight . However, there are many questions that this generates and if they really help you lose weight.

The most important thing to note is that it is a totally natural product because it comes from this vegetable and also each capsule is enriched with vitamin B and with some advantages such as that it collaborates with the activation of the body’s bile production, benefiting those who suffer. from constipation and fluid retention.

The effectiveness of this type of natural capsules has also been proven to alleviate discomforts such as nausea, also helping to combat heartburn, being recommended also to combat cholesterol problems, fluid retention or edema, irritable bowel syndrome, anemia and infections produced in the bladder.

Among the side effects of these artichoke capsules, being a natural product does not present any contraindication and it is simply recommended to drink enough water to maintain good hydration, especially since they have a diuretic effect.

In addition, it is recommended to follow a low-calorie and balanced diet so as not to lose muscle mass, a low-fat meal plan with sufficient protein being sufficient to allow adequate protection of the muscles.

Finally, as the possible side effects of these artichoke capsules for weight loss have not yet been determined, it is recommended that their consumption is not maintained for very long periods of time.

 Advantages and disadvantages of the artichoke diet

For those who wonder if the artichoke diet is really effective? The answer is complex since this vegetable has many benefits such as being low in calories and fat, it is rich in fiber as well as containing potassium, folic acid and magnesium, but it is a poorly balanced plan to lose weight.

A more complete, balanced diet, low in calories and rich in artichokes helps to significantly reduce cholesterol levels, being a food that gives a feeling of satiety and helps to eliminate liquids and toxins, being therefore a highly vegetable diuretic.

Like other types of vegetables and plants such as milk thistle, the artichoke is healthy for those who suffer from liver problems because it contains an active principle that protects this organ.

The artichoke cycle is annual and the best time to eat it is during spring, when it is harvested since at that time its leaves are much more tender and are better for the body.

Likewise, the consumption of artichoke helps to prevent cardiovascular diseases since it helps to avoid the oxidation of bad cholesterol or LDL in its most harmful forms for health.

The artichoke contains Cynarin, a substance that helps the secretion of bile and the breakdown of fatty acids, as well as Phytosterols that help control bad cholesterol and Inulin , a hormone similar to insulin that helps stabilize glucose.

This vegetable has many minerals, such as phosphorus, iron, magnesium, calcium and potassium, as well as different vitamins, among which vitamin B1 stands out, and vitamin C with strong antioxidant action.

It should be clarified that the facilitating effect on the digestion of fats is usually confused with an alleged “fat burning” role that is not such. The artichoke only helps the digestion of fats but does not generate the effect of lipolysis.

Although it has cleansing properties, if the diet that is followed is rich in fats and sugars, it will not be healthy despite incorporating this vegetable regularly in the weekly menu.

In conclusion, the artichoke is not a miracle when it comes to losing weight, and although it is true that it is an important help due to its digestive and cleansing properties of the body, it can only serve as a supplement to a low-calorie diet and only to stay in weight or lose a couple of kilos.

Artichoke Diet Recipes

In addition to incorporating it into cooking recipes, whether in salad, gratin, baked, boiled or mixed with other vegetables, the artichoke can be prepared as an infusion to be consumed before or after main meals, not only taking advantage of its diuretic and detoxifying effect. but also digestive.

The healthiest way to taste artichokes is steamed and cooked to later prepare a wide variety of dishes. Before cooking, it is always necessary to clean them well and remove the first leaves, which are the hardest, removing all the stem that can be used to make broth.

If you prepare them boiled it is only necessary to wash them well and place them in a pot with water together with the juice of two lemons, when the water begins to boil they are left for 40 minutes with the pot covered and over low heat. Once cooked and tender, remove the artichokes and transfer them to a colander to remove all the cooking water.

A more tempting way to do the artichoke diet is preparing recipes that have this vegetable as the main ingredient, such as salads.

Artichoke salad

 Ingredients

  • ½ cup olive oil
  • 2 tablespoon of wine vinegar
  • 1 chopped onion
  • 1 clove garlic, minced
  • ½ teaspoon basil, minced
  • Salt and pepper to taste
  • 1 can of artichoke (chopped hearts)
  • 1 can of hearts of palm cut into slices

Preparation

Place the olive oil with the wine vinegar, the minced onion, the minced garlic and the basil in a bowl, adding the salt and pepper, mixing all the ingredients carefully.

Add the artichoke hearts and the cut hearts of palm to the previous preparation and leave to marinate for an hour in the refrigerator.

Serve the salad alone or with a chicken or fish fillet.

Artichokes Cream

 Ingredients

  •  4 artichokes
  • 1 glass of skim milk
  • 1 tablespoon of olive oil
  • 1 Small onion finely chopped
  • 2 tablespoons of wheat flour
  • Salt to taste

Preparation

Wash the artichokes and in the glass of the blender or food processor place the hardest leaves, add the milk and process everything until completely crushed.

Strain the preparation and keep the puree obtained.

Place the oil in a frying pan and when it is hot, fry the onion there until it becomes transparent.

Add the flour to the onions and let it brown a little, then add the artichoke leaf puree and cook for 10 minutes over low heat.

Remove from the heat and add salt to taste.

Use this cream to accompany a chicken or fish meat fillet.

Artichokes with York ham

Ingredients

  • 1 Kilo of artichokes
  • 250 grams of York ham
  • 1 medium onion
  • 2 cloves of garlic
  • 1 Carrot
  • 1 glass of white wine
  • Olive oil
  • 1 lemon juice
  • Shall
  • Freshly ground pepper

Preparation

Wash the artichokes well, remove the leaves and reserve the hearts.

Place the artichoke hearts in a container and add the lemon juice, leaving it to marinate for 15 minutes.

Boil the artichoke hearts in water with a little salt for 10 minutes.

Put a little olive oil in a saucepan and sauté the chopped onion, garlic and carrot over low heat for 5 minutes.

Add the York ham, the artichoke hearts and finally the glass of white wine and a little water, salt and freshly ground pepper to taste.

Cook everything for about 15 minutes, when the cooking depth has already reduced, remove from the heat and serve.

Baked artichoke

Ingredients

  • 12 artichokes
  • Virgin olive oil
  • Sal fina

Preparation

Wash the artichokes, remove the first leaves that are the hardest.

Place the whole artichokes in a baking dish.

Drizzle with olive oil and a little salt

Take to a preheated oven at 190º C and cook for 30 minutes, remove and serve.

 Videos of the Artichoke Diet

 Here is a very interesting video about the properties of the artichoke

Sources and References

Universidad del Tolima, Faculty of Veterinary Medicine and Zootechnics, Animal Nutrition Laboratory; Ibagué, Colombia
Evaluation of the nutritional value of artichoke (Cynara scolymus) in the production of laying quail.

Annals of the Royal National Academy of Pharmacy
Critical review of fad diets in the treatment of obesity

  • Prof. Nuria Lorite Ayán: Lic. in Pharmacy, Lic. in Traditional Chinese Medicine, specialist in Biochemistry, Chinese and Western Phytotherapy, Natural Medicine,
    Orthomolecular Nutrition .
    The Virtues of the Artichoke

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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