The Cucumber Diet
an Original Free Diet Plan

Written by Sky Taylor, Diet Bites

Excellent for Dieters

Looking for something low in calories, low in fat, filling and yes - handsome? Then you might be enticed by the delicious, low calorie, low in fat cucumber.

Diet Bites has developed a meal planner featuring this low-calorie dieter's favorite that can assist with weight loss results. Our free Cucumber Diet Plan is posted below, so let's review some cucumber nutrition facts before we get started.

Calories in Cucumbers, Nutrition Facts

Cucumbers act as a natural diuretic and aid in removing trapped water from the body. What causes water retention? 

Too much salt (sodium) in the diet can encourage water retention and water weighs very heavily on the scales. So the next time your meal contains a bit more salt than you would have liked, grab a serving of cucumber.

circle03_orange.gif 5 ounces of cucumber contain about 20 calories
circle03_orange.gif 1/2 of a medium cucumber contain about 20 calories
circle03_orange.gif 1 medium cucumber contains about 40 calories

Diet Cucumber Food Notes

- To remove the bitterness from cucumbers, cut off the top from the stem-end of the cucumber. Rub it against the exposed flesh of the cucumber and a foam will appear. Wash, then you are ready to enjoy your cucumber.

"What a handsome looking cucumber for my diet!"


- Cucumbers are often waxed before they reach your market. Be sure to remove the peel before consumption.

- Individuals allergic to aspirins may experience an allergic reaction to cucumbers.

- Cucumbers make a delicious, healthy snack for dieters and non-dieters alike. Soak in a bit of white vinegar and water for a different tantalising flavor. The vinegar will also crisp the cucumber.

- A five-ounce serving of cucumber contains about: 1.5 grams of dietary fiber, 1 gram of protein, 12% RDA of Vitamin C, a trace of saturated fat and zero cholesterol. 

- Cucumber Spa: Yeah - you know this relaxing trick!  When you find your diet bringing you down, relax with a couple of cucumber slices over your eyes.  So refreshing!

The Cucumber Diet™

You can enjoy cucumbers in unlimited amounts throughout the day. We also have a few cucumber recipes posted below our free diet plan that you can also enjoy in unlimited amounts. The following Cucumber Diet is based on about 1,500 calories.

Breakfast Menu

Oatmeal - 1 Serving Size.

Prepare based on package directions. Enjoy 1 teaspoon of reduced fat or 'light' margarine with your oatmeal as well as a spoon or two of white, brown or dark brown sugar.

Milk - 1 cup, skim.

Be sure to measure out your milk. Once you see where your milk line rests you can use the same glass without measuring at your next meal. If you don't like skim (90 calories per serving), then opt for 1% and use 3/4 cup instead of 1 cup.

Banana - 1/2

Serve with your oatmeal or on the side. Save the other half as we'll make a tasty Skinny Shake at bedtime.

Tea, Coffee, Soda - Unlimited Amount

Enjoy unlimited amounts of zero calorie drinks of your choice. If you add sugar or cream to your tea or coffee, limit to one cup. You can also enjoy up to one regular soda with our Cucumber Diet Plan.


Lunch Menu

We're going to create a lovely sandwich for lunch using your favorite deli meat; 50 calories worth.

Deli Meat - 1 serving of extra lean of your choice

Bread - 2 slices of whole grain

Place the meat on the bread - and you can use light Mayo or your favorite mustard as the spread. Our calories for this diet plan are based on whole wheat bread containing 70 calories per slice.

Enjoy unlimited amounts of tomato, cucumber and lettuce.

Add 1 slice of low fat cheese - such as mozzarella. If you don't like reduced or low fat cheese, enjoy 3/4 slice of regular. We used 50 calorie skim, reduced fat mozzarella.

Cottage Cheese - Enjoy up to 110 calories - which should equal about 1/2 cup serving. Read the nutrition label to get accurate amounts.

For beverages - again, enjoy unlimited amounts of zero calorie drinks of your choice.


Mid-Afternoon Snack

Enjoy 1 cup of your choice of berries such as strawberries, blackberries or blueberries.


Dinner [or Supper if you're a Southerner]

Salmon - 3 ounces

If you don't like salmon then enjoy your favorite fish - up to 175 calories worth. To prepare the salmon rub with a bit of lemon or lime juice. Sprinkle on lemon pepper and rub into the fish.

Sprinkle on a bit of cracked pepper and salt if desired. Place into your regular oven or toaster oven - or you can cook on the grill if desired. You may wish to use a bit of cooking spray and foil to cook the salmon. Spray the foil, arrange fish on foil and bake.

Salad - consisting of the following vegetables and a dash of bacon bits and a serving of croutons, if desired. We've also included a serving of shredded cheese and low fat dressing to top-off your healthy creation!

3 cups lettuce
1 medium tomato
low fat cheese
low fat salad dressing
bacon bits

Make a large salad; you can also add a spoon of bacon bits and shredded low fat or reduced fat cheese such as mozzarella. Use light or reduced fat salad dressing.

Add one serving of croutons if desired. Our calorie content is based on lettuce, tomato, cucumber, 1/2 cup of shredded low fat mozzarella cheese, 1 serving of 30 calorie croutons, real bacon bits and 35 calorie raspberry-walnut salad dressing.

Roll - 1 whole grain roll.

Any type of bread up to 70 calories. You can spread a little light margarine onto your bread.

Green Beans - 1 Serving

Green beans are naturally low in calories. One serving contains a skinny 20 calories.

Rice - 1 Serving

One cup of brown or white rice contains about 200 calories.

Angel Food Cake & Berries - 1 slice cake + 1/2 cup of berries + whipped cream.

Enjoy one slice of angel food cake with 1/2 cup of your favorite berries and a serving of real whipped cream. If you don't like angel food then enjoy your choice of dessert up to 150 calories.

Tea, Coffee, Soda - Unlimited

Enjoy unlimited amounts of zero calorie drinks of your choice.


Bedtime Snack

Skinny Banana Shake = 1/2 banana + 3/4 cup skim milk.

Remember the other half of our banana that we had for breakfast? We're going to make a yummy Skinny Shake with wholesome milk that will keep up feeling full - and the milk will also help us fall to sleep.

About 30 minutes before you make the shake, place the banana into the freezer. We need it to be really cold so that our shake thickens as it blends. To prepare, simply blend the milk and banana. You can add a dash of cinnamon if desired and also a spoon of your favorite sugar - even no-calorie sugar.


The Cucumber Diet Recipes

Feel free to enjoy the following in unlimited amounts throughout the day, as well as much cucumber as desired in its natural state.

While pickles are cucumbers, because they contain a lot of sodium they can add false pounds to your weighing scales - so avoid or at least make a note of this is you add pickles to your diet plan. Excess sodium in the diet may also increase blood pressure for some individuals.

Cucumber Salsa: Peel cucumber then chop into tiny cubes, removing the seeds if desired. Add chopped tomato, chopped onion and chopped cilantro for a thick tasty diet salsa.

Cucumber Medley: Mix the following and gently scoot into a pretty bowl of your favorite vinegar: thinly sliced cucumbers and onions.

Cucumber Garden Salad: Mix 1/2 chopped cucumber with the following chopped ingredients: lettuce, tomato, bell pepper, apple, parsley. Add salt and pepper; toss. Drizzle with a bit of fat-free vanilla yogurt or your favorite reduced fat salad dressing.

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