Are you confused about whether the 7 days cucumber diet plan actually helps to lose weight or not?
Well, I just tried this diet 15 days ago and it did help me lose weight.
Before my wedding, I wanted to lose 20 pounds fast in a month and when I heard about the cucumber diet, I knew it would very much help me to an extent.
I had many questions about this diet like
- Does it really work?
- Can it reduce belly fat?
- What if I eat too many cucumbers?
- How many calories does a cucumber have?
I know for a fact that you have these questions in your mind too. Since I have researched and already tried it, I would love to help you out by answering all of these questions for you.
What is The Cucumber Diet?
The cucumber diet is an effective short-term diet that guarantees fast weight loss. This is a 7–14-day diet plan that is proposed for people struggling with overweight and obesity.
The diet promises you to lose up to 15 pounds in a week and is marketed as an effective and fast weight loss process which is often taglines as “7 Kgs in 7 days“.
Just like its name indicates, the menu of the diet is mostly composed of cucumbers. It instructs you to replace most of your regular foods with cucumbers so that your calorie consumption is lessened.
Since cucumbers are low on protein and fats, you need to intake a few protein-rich foods, such as eggs, chicken, fish, and nuts along with cucumbers. Because the diet lacks diversity it is not followed for more than 14 days.
Here I am sharing my 7-day cucumber diet plan, which will help you to lose weight too.
How Does the Cucumber Diet Help You Lose Weight?
The diet assists in short-run weight loss by limiting your calorie intake. Since there are no specific rules, this just emphasizes eating a cucumber whenever you’re hungry.
As cucumbers are composed of 90% water (1), their high consumption ensures satiety, and adequate hydration and reduces the amount of energy expended. Cucumber detoxifies your body, helps indigestion, and also cleanses the intestine.
Generally, one might think that eating so many cucumbers would eventually add up to a lot of calories but in reality, a regular (300 gram) cucumber just has up to 45 calories eating 10 would just be 450 calories (2).
Being on the cucumber diet for 7 days helped me to lose 4.3 kgs and you can even lose up to 5 kgs if you follow it correctly.
7 Days Cucumber Diet Plan
Here is my 7-day cucumber diet plan that worked wonders for me so that you can try it out and get your desired results as well.
If you feel like you have some better options that go with the diet do let me know by commenting below and I might just switch up to that.
- Breakfast: 2 eggs, 1 sliced cucumber mixed with some finely chopped herbs.
- Snack: 2 cucumbers with some fresh lemon juice.
- Lunch: Cucumber salad with roasted chicken or fish
- Snack: Green tea with 2 sliced cucumbers.
- Dinner: One small roasted potato with cucumber and cottage cheese.
Wow, you are finally starting to bring a change, just keep going to get your desired results.
- Breakfast: A cucumber Agua Fresca or smoothie. You can blend it with some spinach or a green apple if you want.
- Snack: 1 cucumber and a couple of almonds.
- Lunch: Seared salmon, a few slices of cheese with a cucumber.
- Snack: 8 slices of cucumbers. You can try dipping it in hummus if you want.
- Dinner: Small quantity of brown rice, low-fat yogurt, and a cucumber.
Yes, you are doing it. Keep it going.
- Breakfast: A cucumber sandwich with avocado and whole-grain toast.
- Snack: A green apple or an orange
- Lunch: A cucumber salad with cherry tomatoes, avocado, red onions, and a low-fat yogurt of your choice.
- Snack: Green tea or sweetened black coffee.
- Dinner: A vegan cucumber roll with spinach, carrots, onions, and parsley.
You should start to feel healthy and fresh by now, this is a new life!
- Breakfast: 2 cucumbers with Greek yogurt.
- Snack: A handful of almonds and half a cucumber
- Lunch: Grilled lean beef with a cucumber avocado paste.
- Snack: 1/2 fruit of your choice. Oranges, tangerines, and green apples do fine.
- Dinner: A simple cucumber soup.
You came so far, don’t stop now!
- Breakfast: A fresh cucumber smoothie.
- Snack: 2 cucumbers
- Lunch: Cucumber and spinach mixture with a little cheddar cheese.
- Snack: Green tea
- Dinner: Sandwich with cucumber, lettuce, avocado, and whole-grain bread.
Just two more days, you can do it.
- Breakfast: 2 hard-boiled eggs with a cucumber.
- Snack: Green tea
- Lunch: A cucumber salad with some tuna chunks and yogurt.
- Snack: 1-2 fruits
- Dinner: Cucumber with cottage cheese and some brown rice
Congratulations you made it to the last day. Very proud of you, say hello to the new you.
- Breakfast: Green tea with 8-10 slices of cucumber.
- Snack: Green apple and cucumber detox water.
- Lunch: Cucumber and green apple smoothie and low-fat yogurt.
- Snack: 2 cucumbers
- Dinner: Cucumber-Celery salad with cottage cheese and olive oil.
So, this was the 7-day cucumber diet plan that I followed and it worked wonders for me, hope this suits you too. You can also download the 7-day cucumber diet plan pdf and print it, just click here.
If you have any recommendations or questions do reach out to me in the comments below.
Is it Effective for Weight Loss?
The cucumber diet is naturally low in calories so one can expect to lose weight while flowing it. However, the weight loss mostly occurs only for the time you’re following it which is ideally 7-14 days. It is highly unlikely that you’ll lose a considerable amount of weight and keep it off once you resume your regular diet.
Since most people find it hard to follow a strict diet, they are unable to continue such a diet for the long term. Because they haven’t learned much about healthy eating, portion control, or reading nutrition labels they generally regain the lost weight. On the other hand, easy and slow-paced diets can be easier to follow and yield much better results.
Moreover, cucumbers lack protein, fat, fiber, calcium, iron, and many other nutrients. So even if we intake protein along with cucumbers with every meal there would still be a deficiency because of the lack of variety.
Therefore, to lose weight and stay healthy it is better to switch to a healthier and diversified diet.
Side Effects of the Cucumber Diet
The caloric value of the cucumber diet doesn’t exceed the value of 1000 Cal per day which makes it an energy-deficient diet. According to dietitians, such types of solutions should not be used for the treatment of obesity. Staying on such an extremely negative balance of foods for more than the specified time (1-2 weeks) could lead to a loss of muscle mass, which results in a decrease in the metabolic rate.
Since the diet replaces most food groups with cucumbers it is nutritionally inadequate and promotes bad eating behavior which may lead to an unhealthy relationship with foods.
When coupled with a balanced diet, cucumbers are a great source of nutrients but naturally, cucumbers are low in protein and fats. Even though you can pair up the protein with cucumbers in meals, a deficit still remains. Moreover, research shows that protein should be consumed at every meal to aid muscle maintenance and growth.
In short, the cucumber diet is a highly unstable and restrictive diet that lacks in many ways. It also promotes some bad eating behaviors such as excessive dieting which might harm someone in the long run.
Since many of you might not be familiar with this diet, it is usual that you might have some doubts about it. So, I am going to go over some questions that people commonly ask about the cucumber diet to help you understand it better.
Is the cucumber diet safe?
The cucumber diet is designed for a short-term purpose. It is safe to take part in this for 7-14 days but more than that could be harmful to your body. Since the cucumber diet is an energy-deficient diet long-term implementation of this could result to be harmful.
The diet is effective and safe to follow for a week or two since it helps in fast weight loss but this is not made for long use.
How many pounds I can lose on a cucumber diet?
Originally you can lose up to 15 pounds or 7 kgs in 14 days by following the cucumber diet. An average cucumber is 10 Ounces or 300-gram and it contains about 45 calories. Therefore, every 100 grams of vegetable consists of just 14-15 calories.
Eating 10 cucumbers a day would just be 450 calories. A 10-ounce cucumber supplies about 2 grams of protein and 0.3 grams of fat to the human body. This calorie deficit in the body results in weight loss.
Can cucumber reduce belly fat?
Yes, cucumbers do help to reduce belly fat. Cucumbers detox your body which helps you to remove excessive body fat and cleanses your intestines. Because cucumbers are 90% water it doesn’t give you a bloating stomach and helps your body to cool down.
What happens if you eat too much cucumber?
Eating too many cucumbers does not have any side effects, since it’s just mostly water. Rather their high consumption ensures satiety, and adequate hydration, and reduces the amount of energy expended. A regular cucumber is just 45 calories, you can eat up to 15 cucumbers a day and still not worry about anything.
How many calories does a cucumber have?
An average cucumber is 10 Ounces or 300-gram and it contains about 45 calories. A regular day on the cucumber diet consists of about 800 calories which would include 6 cucumbers, 2 eggs, a serving of chicken or fish, 1 cup of cottage cheese, and a few other fruits & vegetables.
What nutrients can I get from a cucumber?
Since the diet has no specific rules and just emphasizes eating a cucumber whenever you’re hungry we need to know what nutritional value a cucumber has and what it lacks.
Cucumbers contain dietary fiber, and small amounts of vitamins, including C, A, group B, and mineral salts, potassium, phosphorus, iron, magnesium, and calcium. Phenolic antioxidant compounds and organic acids are also found in them.
On the other hand, cucumbers are low in protein and fat, which are two essential macronutrients that your body needs to maintain the health of your skin, muscles, and joints. For this reason, the diet recommends you pair up cucumbers with several protein-enriched foods such as eggs, lean meat, cottage cheese, and nuts.
Final Thoughts on The Cucumber Diet
The cucumber diet is a very effective and useful short-term diet that helps you to lose weight fast.
By incorporating cucumbers into your daily meals and snacks, you can take advantage of their numerous benefits, such as hydration, fiber, and essential nutrients. The low-calorie nature of cucumbers makes them an excellent choice for those seeking to shed pounds without feeling deprived or hungry.
Additionally, the cucumber diet plan encourages the consumption of other healthy foods, such as lean proteins and whole grains, ensuring a well-balanced and nutritious eating regimen.
This diet is highly likely to help you lose weight if you follow it correctly for a week or two but it is not to be practiced for more than that. Otherwise, it could result in adverse effects.
Don’t forget to let me know if you follow my 7-day cucumber diet plan and tell me how did it go in the comments below!
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.