Cucumber Diet Review: Does It Work for Weight Loss?

The Cucumber Diet is a short-term diet that promises rapid weight loss.

There are many versions of the diet but most claim that you can lose up to 15 pounds (7 kg) in 7 days.

When cucumbers are healthy, you can imagine how effective this diet actually is.

This image source by pexels.com

This article reviews the benefits and pros of the cucumber diet and whether it is a sustainable way to lose weight.

DIET Review Score Card

Overall score: 1.08

Weight loss: 1

Healthy eating: 0.25

Durability: 1.75

Whole body health: 0

Nutritional quality: 2.5

On the basis of evidence: 1

Summary: 

Cucumber diet helps you to lose weight in the short term by limiting your calorie intake. However, the diet lacks nutrition, is extremely limited and ultimately unnecessary.

What is the Cucumber Diet?

The Cucumber Diet is a short-term weight loss diet. Most versions of the diet claim that following it for 7 to 14 days can lead to 15 pounds (7 kg) of weight loss.

In fact, dieters sometimes use the slogan "7 days for 7 kilograms".

The diet consists mainly of cucumbers, and some protein-rich foods such as eggs, chicken, fish and nuts.

He recommends replacing most foods with cucumber, which means keeping other fruits and vegetables to a minimum.

Since there are various deficiencies in the diet, it is not recommended to follow it for more than 14 days.

Finally, although many have commented on its effects on weight loss, no claim is behind these claims.

Summary

The Cucumber Diet is a weight loss diet that promises to help you lose 15 pounds (7 kg) in 7 to 14 days. It is basically made with cucumber along with some protein rich foods.

Dietary rules

There are no standard rules for this diet other than the advice to eat cucumber with most foods.

The diet suggests that you should eat cucumber whenever you feel hungry.

The theory is that cucumbers are low in calories so you can eat as much as you want and still have a calorie deficit.

Cucumbers are low in protein, your body needs a nutrient to maintain the health of your skin, muscles and joints. For this reason, it is advisable to combine cucumber with some foods rich in protein in the diet.

Also, you can add some sugars to your diet, such as toast, brown rice or potatoes.

Since the rules of the diet are different, you can choose to be more or less strict with the foods you eat.

Summary

Eat cucumber whenever you are hungry to follow the cucumber diet. You can add small servings of protein-rich foods such as eggs, lean meats, cottage cheese and nuts.

Does it work for weight loss?

The cucumber diet has not been specifically analyzed in any study. However, you can expect to lose weight while on it, as it is very low in calories.

However, this weight loss will only be 7-14 days, the duration of the diet. It is impossible for you to lose enough weight and not regain it once you start your normal diet.

Restricted diets are difficult to follow in the long term. In contrast, diets that are easier to implement and generally adhere to have much better and more sustainable results.

One analysis found that a low-calorie, low-calorie diet of less than 800 calories per day was not effective for long-term weight loss. The more restricted the diet, the more difficult it was for the participants to follow.

Although it may seem like endless cucumber intake adds calories, the average 10-ounce (300-gram) cucumber contains only 45 calories. Even if you eat 10 cucumbers, it only has a total of 450 calories.

Also, cucumbers provide only a small amount of nutrients, such as potassium, vitamin C, and vitamin K. They lack protein, fat, fiber, calcium, iron, and many other nutrients necessary for good health.

Even if you add protein to every meal, you are less likely to meet your daily needs due to the limited variety of foods.

Ultimately, most people regain weight lost by completing a strict weight loss program, especially if the diet does not teach healthy eating behaviors like portion control and reading nutrition labels.

To lose weight and improve your health, it is best to eat a variety of diets. Try to eat a variety of whole grains, vegetables, fruits, healthy fats, and fatty and vegetable proteins.

Summary

The cucumber diet is very low in calories and can probably lead to short-term weight loss. However, you will probably regain the lost weight after you finish the diet.

Disadvantages of the cucumber diet

You can lose weight temporarily, but the downsides of the diet outweigh any potential benefits.

Is very limited

The cucumber diet limits most food groups and encourages consumption of cucumbers for about two weeks.

Not only is this diet nutritionally inadequate, it also encourages negative eating behaviors, such as extreme dieting, which can lead to unhealthy relationships with food.

Research shows that a restricted diet is a kind of chaotic diet that can negatively affect your ability to control your food intake.

Despite signs of dietary limitations, this eating pattern is highly associated with the development of obesity.

Low in fat and protein.

Cucumbers can be a good source of nutrition when combined with a balanced diet.

Cucumbers, however, are naturally low in calories, as well as protein and fat, which are two essential macronutrients. A single 10-ounce (300-gram) cucumber provides just 2 grams of protein and 0.3 grams of fat.

Protein is important for many functions in the body, such as the production of enzymes and hormones, the maintenance of skin structure, and muscle growth.

Meanwhile, fat provides a dense source of calories with 9 calories per gram. Additionally, fats are important for vitamins A, D, E, and K for nerve function, brain health, and absorption of fat-soluble vitamins.

The diet suggests adding cucumbers to high-protein food sources, such as chicken or eggs, which will provide some protein and fat.

However, research shows that protein should be taken at every meal to aid muscle growth and maintenance.

Not sustainable

The cucumber diet is not designed to follow for more than 7 to 14 days.

It cannot be kept long-term because it is very low in calories and provides no complete source of nutrition.

For example, a typical day in a cucumber diet will provide about 800 calories. This will include about 6 servings of cucumber, chicken or fish, 2 eggs, 1 cup of cottage cheese and a few more vegetables.

Be aware that some versions of the diet are even more limited.

Extreme calorie restriction can lead to a slower metabolism over time, as it is your body’s response to actual or feeling starvation.

As a result, even if you continue to consume fewer calories before you start the diet, you are more likely to regain your lost weight.

After all, the limitations of a variety of foods are neither pleasant nor nutritious. While it is important to keep sweets and other treats to a minimum, people also enjoy food for its taste, memory and celebration.

There is no reason to limit healthy, whole foods such as fish, whole grains, vegetables and fruits.

Summary

The cucumber diet is extremely limited and can promote a chaotic eating pattern. It is low in protein, fat and calories and is not sustainable in the long run.

Must eat food

For this diet you need to eat cucumber in every meal and most snacks.

It is recommended to add a protein source to each meal as the diet is low in protein.

Below is a list of foods allowed in the cucumber diet:

Vegetables: Cucumbers, tomatoes, spinach, celery and a small amount of other vegetables.

Protein: chicken, lean meats, fish, eggs, Greek yogurt, cottage cheese, cheddar cheese

Carbohydrates: Brown rice, potatoes, whole wheat bread

Fat: Olive oil

There are no clear guidelines for drinking, but most versions of the diet recommend low-calorie drinks such as water or tea.

Summary

Cucumbers should be included in all foods. Protein-rich foods such as chicken or eggs should be added to each main meal. Stick to low-calorie drinks like water or tea.

To avoid food

Although you don’t need to avoid any particular food in the diet, it does encourage you to replace most foods with cucumber.

Here is a list of common cucumber food bans:

Fruit: Usually limited to smoothies or portions of a small meal.

Cooking Techniques: Although it is not discussed, it is preferred as a low calorie cooking method compared to fried protein fries.

Eat more sugar: You should limit sweets such as candy, sweets and soda.

Summary

Food should not be avoided in this diet. However, fatty and sugary foods are usually limited or avoided altogether.

Sample 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

On the very strict version of this diet, you may only have two cucumbers for each breakfast.

There is limited information on serving sizes for foods without beans.

Summary

The emphasis is on eating the most cucumbers at every meal.

Bottom line

Following a cucumber diet can lead to weight loss if it is maintained for at least a week.

However, once you resume your normal diet, you will likely regain all of your weight.

Furthermore, the diet lacks nutrition, is extremely limited, and is ultimately unsustainable.

If you are looking for long-term sustainable weight loss, it is best to follow a dense, nutritious, and balanced diet that encourages a variety of foods and avoids fatal calorie limitations.