Follow the legume diet for weight loss

Do you want to lose weight without a strict diet and without too much effort? Then try the legume diet, which simply consists of eating a portion of legumes of your choice including beans of all kinds, chickpeas, lentils and dried peas per day. This is what a group of Canadian researchers under the guidance of Dr. Russell de Souza did to a sample of overweight people , discovering that those who ate legumes every day lost half a kilo more in the six weeks of the study than those who ate other. with the same calories and exercise. The study was published in The American Journal of Clinical Nutrition .
The reason? There are more than one: undoubtedly the low glycemic index of legumes, their fibers, their satiating capacity (they increase the sense of satiety by thirty percent) and the properties they have to reduce cholesterol are among the major advantages for promote weight loss

But if we wanted to make a diet of legumes to lose weight, how could we regulate ourselves?
Simply, by letting ourselves go free on Sunday, we can, as the researchers suggest, eat a portion of about 100 grams of legumes (dried) per day, perhaps replacing the first course of pasta or other carbohydrates, with a level spoonful of raw olive oil, while dinner and breakfast remain unchanged. This would also allow us to take advantage of the protein of legumes to make a slightly more protein diet for at least a month, but without giving up carbohydrates entirely, as for example in this scheme, in which we lose more than half a kilo per week:

Diet of legumes, example (about 1250 calories)
Breakfast: coffee or tea without sugar + 3-4 dry biscuits + an orange juice or fruit of your choice
Snack: a low-fat white yogurt
Lunch: 100 grams of legumes of your choice with a spoon of oil (in soup, in salads) + a fennel tea without sugar
Snack : a fruit of your choice
Dinner: a dish of meat or fish (150 gr; or alternatively two eggs or 100 gr of low-fat cheese including ricotta, flakes of milk, quark, primosale) with vegetables of your choice (300 gr) + a tablespoon of oil + two slices of bread or a baked potato. A fennel tea sz