The cucumber diet is a short-term weight loss plan that emphasizes consuming cucumbers as the main component of your meals. Proponents of this diet claim you can lose up to 15 pounds (7 kg) in 7 days. But don’t worry, although the diet is called a cucumber diet, you won’t eat only cucumbers. While cucumbers are indeed healthy, especially for short term weight loss, it's important to examine the effectiveness and sustainability of this diet before jumping in.
What is the Cucumber Diet?
The cucumber diet is a short-term, low-calorie diet plan involving consuming cucumbers as a primary food source. It typically involves eating cucumbers in a variety of forms. Most versions of the diet claim that following it for 7-14 days can lead to a 15-pound (7-kg) weight loss. In fact, proponents of the diet sometimes use the tagline, “7 days for 7 kilograms.” The diet consists mainly of cucumbers, along with a few protein-rich foods, such as eggs, chicken, fish, and nuts. It recommends replacing most foods with cucumbers, meaning even other fruits and vegetables should be kept to a minimum.
The Basics of the Cucumber Diet
The cucumber diet prioritizes the importance of staying hydrated by consuming water, green teas, and other low-calorie drinks. The basic theory behind this diet is that because cucumbers are low in calories, a person can eat as many as they want and still be in a calorie deficit. You are free to eat cucumbers any time when you feel hungry. And don’t forget to drink more water. Your recommended water intake is 1.5 liters of water every day.
Key Components of the 7-Day Cucumber-Based Diet
- Cucumber Consumption: Cucumbers are made up of over 95% water, which makes them an excellent hydrating food. An average cucumber contains 20 calories, which is excellent for weight loss.
- Meal Modifications: Rather than loading up on cucumbers, try a more balanced approach for a healthy weight loss. Cut out processed foods made with sugar and refined carbs, and eat small portions of good carbs including whole grains, starchy veggies, and fruits.
What You Can and Can't Eat
While the diet does not require you to avoid any specific foods, it encourages replacing most food with cucumbers.
Foods Allowed on the Cucumber Diet:
- Vegetables: cucumbers, tomatoes, spinach, celery, and other vegetables in small amounts
- Protein: chicken, lean beef, fish, eggs, Greek yogurt, cottage cheese, cheddar cheese
- Carbs: brown rice, potatoes, whole-wheat bread
- Fats: olive oil
There are no clear guidelines on beverages, but most versions of the diet recommend a low-calorie drink, such as water or tea.
Read also: Cucumber Water for Weight Loss
Typical Restrictions of the Cucumber Diet:
- Fruits: These are usually limited to smoothies or parts of a small meal.
- Cooking techniques: While these aren’t discussed, roasting proteins is preferred, as it’s a lower-calorie cooking method compared with deep-frying.
- High-sugar foods: Sweets like candy, desserts, and soda should be limited.
Sample Cucumber Diet Menu
Here is a three-day sample menu of the cucumber diet:
Day 1
- Breakfast: 2 eggs with a side of cucumbers and herbs
- Snack: 2 cucumbers
- Lunch: cucumber salad with lemon juice and Greek yogurt
- Snack: 2 cucumbers
- Dinner: roasted chicken and cucumbers with a side of brown rice
Day 2
- Breakfast: cucumber smoothie (cucumber blended with a green apple and spinach)
- Snack: 1 cucumber and a handful of almonds
- Lunch: 1 cucumber, 1 orange, and a few slices of cheese
- Snack: green tea
- Dinner: 1 cucumber and cottage cheese
Day 3
- Breakfast: Whole-grain toast, cucumber, and cheese
- Snack: 2 cucumbers
- Lunch: cucumber salad with tomatoes and olive oil
- Snack: 1 green apple
- Dinner: seared salmon, cucumber, and roasted potatoes
In very strict versions of this diet, you can only have two cucumbers at each snack. There is limited information available on portion sizes for non-cucumber foods.
Potential Benefits
Weight Loss
Because the cucumber diet is very low in calories, you can expect to lose weight. Cucumbers are low in calories and high in water, which makes them a healthy component of a balanced diet. Cucumbers are low in calories and contains a good amount of water and soluble fiber. It hydrates and helps lose weight by reducing appetite.
Hydration
Cucumbers are made up of over 95% water, which makes them an excellent hydrating food.
Drawbacks of the Cucumber Diet
While you may lose weight temporarily, the downsides of the diet outweigh any of its potential benefits.
Read also: Weight Loss with Cucumber
Restrictive Nature
The cucumber diet restricts most food groups and encourages eating almost only cucumbers for up to two weeks. This diet is not only nutritionally inadequate but also promotes negative eating behaviors, such as extreme dieting, that may lead to an unhealthy relationship with food. Research shows that restrictive dieting is a form of disordered eating that can negatively affect your ability to control your food intake. Despite patterns of food restriction, this form of disordered eating is highly associated with the development of obesity.
Low in Essential Nutrients
Cucumbers can be a good source of nutrition when coupled with a balanced diet. However, cucumbers are naturally low in calories, as well as protein and fat, which are two essential macronutrients. A single 10-ounce (300-gram) cucumber only provides 2 grams of protein and 0.3 grams of fat. Protein is important for many functions in your body, such as the production of enzymes and hormones, maintenance of skin structure, and muscle growth. Meanwhile, fat provides a concentrated source of calories, with 9 calories per gram. Furthermore, fats are important for nerve function, brain health, and the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. The diet suggests pairing cucumbers with protein-rich food sources, such as chicken or eggs, which will provide some protein and fat. This would include around 6 cucumbers, a serving of chicken or fish, 2 eggs, 1 cup of cottage cheese, and a few other vegetables.
Unsustainable
Restrictive diets are difficult to stick to long term. The more restrictive the diet, the more difficult it was for participants to follow. Extreme calorie restriction can lead to a slower metabolism over time, as this is your body’s response to real or perceived starvation. As a result, you’re more likely to regain any lost weight - even if you continue to eat fewer calories than you did before you started the diet. Finally, restricting food variety is not enjoyable or nutritious. While it’s important to keep desserts and other treats to a minimum, humans also enjoy food for its taste, memories, and celebrations. There is absolutely no reason to limit whole and healthy foods, such as fish, whole grains, vegetables, and fruits.
Alternatives to the Cucumber Diet
To lose weight and improve your health, you’re better off eating a diet full of variety. Rather than loading up on cucumbers, try a more balanced approach for a healthy weight loss. Cut out processed foods made with sugar and refined carbs, and eat small portions of good carbs including whole grains, starchy veggies, and fruits. Aim to eat many different whole grains, vegetables, fruits, healthy fats, and lean and plant-based protein.
FAQs About the Cucumber Diet
- Can I lose weight by only eating cucumbers? In the short term yes, but it is important to understand that while the cucumber diet emphasizes the consumption of cucumbers, it’s not recommended to eat nothing but cucumbers for an extended period. Such an extreme approach may result in nutrient deficiencies and it is not a sustainable or healthy long-term solution.
- Can cucumbers burn belly fat? There’s no specific evidence that suggests cucumbers specifically target belly fat. Weight loss is a result of overall calorie balance and lifestyle factors.
- How should I eat cucumbers to lose weight? Cucumbers can be incorporated into a variety of meals for weight loss. Options include cucumber salads, smoothies, sliced cucumbers with hummus, or a light snack. Combining cucumbers with a well-rounded, nutrient-rich diet and regular exercise is key to effective and sustainable weight loss.
- Are cucumbers really 0 calories? Cucumbers are low in calories, but not entirely calorie-free. On average, one cucumber contains approximately 20 calories.
- Is the cucumber diet healthy in the long term? The cucumber diet is not recommended as a long-term diet plan. You should adopt a well-balanced and sustainable approach to nutrition for long-term well-being.
- How long can I follow the cucumber diet? The duration of the cucumber diet can vary based on individual weight goals. It is typically recommended for short-term use, such as three, seven, or 14 days. If you need to lose just two pounds, you should follow a cucumber diet for just three days, if you need to lose five pounds, you should follow it for a week and if you need to lose more than five pounds, then you should follow the diet for 14 days.
- Will I feel hungry on a cucumber diet? Due to the low-calorie nature of the cucumber diet, some individuals may experience increased hunger. It’s important to listen to your body’s signals and consider including nutrient-rich foods in order to manage your hunger.
- Can I exercise while on the cucumber diet?
- Can I follow the cucumber diet in any season? Cucumbers are more affordable and widely available during the summer, which makes the diet cheaper then. However, with proper planning, you can adopt a cucumber diet in any season.
- Are there any side effects to the cucumber diet? While the cucumber diet is generally safe for short-term use, some individuals may experience side effects such as increased hunger, nutrient deficiencies, or boredom from restricted food options.
Read also: Healthy Cucumber Snacks