What Is Cucumber Diet? – 7-Day Meal Plan To Lose Weight

cucumber diet

Is it really possible to rely on a single fruit or vegetable in a diet plan? Yes, it is very much possible if you know about how cucumber can do amazing stuff in your body.

Over time, the cucumber diet is becoming hugely popular throughout the world, as it is extremely easy to follow.

Apart from that, cucumber has several health benefits, and you can get it in the remotest corner of this blue planet.

According to a recent study published by the CDC, people who lose up to 2 pounds each week tend to continue a proper weight loss diet plan longer than people with a harsher weight loss plan.

And you can easily do it with a little alteration to the traditional cucumber diet.

But before that, you need to know about all the pros, cons, and working mechanisms of this diet regime.


Does Cucumber Really Help You Lose Weight?

Cucumber is a miracle fruit that is loaded with many nutrients and a great amount of water content.

It is extremely low in calories without any trace of fat. These two factors are pretty helpful if you are on a low-fat diet to shed some extra pounds on your body.

If you stay on a cucumber-based diet, you can cut down your fat intake completely.

Cucumber also has a very low amount of sugar. As we all know, excessive carbs can also harm your body, just like fat.

And most importantly, this fruit is made of up to 90% of water. It is sufficient to keep you hydrated throughout the day.

Besides, the water content of cucumber can help you to detox your body by flushing out all the harmful chemicals and toxins.


How To Incorporate Cucumber In Your Diet Plan To Lose Weight?

As it is extremely low in calories, you can consume a good amount of cucumber each day without worrying about the calorie count.

Besides, it is a versatile fruit that can be used to make various dishes and drinks. You can simply start your day with a revitalizing cucumber juice that can immediately hydrate your body.

Besides, you can use it in your salad during your post-workout meal or even in your lunch.

You can also make various smoothies with these fruits that you can drink in between your meals.

Due to the high amount of dietary fiber and water content, this fruit can make you full for a longer period. Moreover, it can also effectively suppress your hunger sensation.


What Is The Cucumber Diet?

As the name itself suggests, this diet plan is predominantly based on just one single fruit, cucumber. And if you can follow it correctly, you can shed some extra flaps from your arm and belly pretty fast.

But to do that, you need to consume meals, smoothies, and drinks mainly made with cucumber such that they are pretty low in calories.

There are three main things you can make with cucumber, i.e., salad for your lunch, smoothies for your breakfast, and drinks to take in-between your meals.

And if you can do that, you can cut down a major chunk of calories from your diet plan. However, it is not at all recommended to stay on a cucumber diet for a prolonged period in time.


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What Is The Primary Reason Behind The Cucumber Diet?

As we have mentioned above, cucumbers are made of approximately 90% water. Besides, it has a good amount of dietary fiber.

These two properties can make a significant difference in your health. While the water content keeps you hydrated throughout the day, the fiber content is great for your digestive system.

When the human digestive system tries to break down the fiber content of cucumber, it burns more energy than it can get from it.

And in that way, our body tends to lose more calories. Besides, the water content of this fruit also makes it a refreshing thing to consume, especially in a hotter climate.


Nutritional Facts About Cucumbers

cucumber diet to lose weight

Cucumber is loaded with water and other vital nutrients. It is a good source of vitamin C and vitamin K.

Besides, you can get an ample amount of minerals like magnesium and potassium from this fruit. According to the USDA, a cup of raw cucumber (approximately 142 grams) contains the following nutrients:

  • Calorie: 17
  • Water: 137 Grams
  • Carbohydrates: 3.1 Grams (2 Grams of Sugar + 1 Gram of Fiber)
  • Protein: 0.8 Gram
  • Fat: 0.2 Grams
  • Vitamin C: 4.5 Milligram
  • Vitamin K: 10.2 Milligram
  • Folate (Vitamin B): 19.9 Milligram
  • Calcium: 19.9 Grams
  • Iron: 0.3 Milligram
  • Sodium: 2.8 Milligram
  • Potassium: 193 Milligram
  • Magnesium: 17 Milligram
  • Phosphorus: 29.8 Milligram
  • Beta Carotene: 44 Milligram
  • Lutein + Zeaxanthin: 22.7 Milligram

As you can clearly understand, cucumber has almost no trace of fat.

It is also a good source of various vitamins and minerals. The beta carotene content of this fruit is great for your skin and eye health.


How Does Cucumber Diet Work?

There are no such detailed studies conducted solely on the benefit or the working mechanism of the cucumber diet. More research needs to be done to find out how this diet actually works to lose weight.

However, you tend to lose weight as it is extremely low in calories. And because of that, you tend to consume fewer calories than your daily caloric demand.

If you strictly follow a cucumber diet, you will hardly get around 800 calories each day. And it is very dangerous to stay on such a low-calorie diet for a longer period.

It is advisable to follow this diet regime for a maximum of 14 days before going back to your normal diet plan. And in those 14 days, you will shed some extra pounds.

However, you need to consume a large amount of cucumber each day to follow this diet plan.

A large-sized cucumber typically weighs around 300 grams and provides only 45 calories in total. So even to get more than 800 calories, you need to eat around 18 to 20 cucumbers a day.


Things To Consider After The Cucumber Diet

You need to understand that even though cucumber can provide all the vital nutrients like vitamins and minerals, it is present in an extremely low amount.

You will not get a sufficient amount of vitamin C, vitamin K, iron, calcium, and even fiber from just cucumber. These nutrients are absolutely necessary for good health.

So, it is very much necessary to reset your body into a nutrient-rich diet after a 14-day cucumber diet.

However, you should also consider taking protein meals after you finish this diet as your muscle tends to break down while staying solely on a cucumber diet.

It can be beneficial for you if you can follow a diet plan that has a proper balance of carbs, protein, and good fats.


Foods To Eat During The Cucumber Diet

You may have already understood that you need to consume cucumber in almost every meal while following this diet.

However, you can add some protein and nutrient sources to this diet to make it more wholesome. The allowed foods while following this diet are as follows.

  • Vegetables: Primarily cucumber. You can also consume spinach, celery, tomatoes, and other green veggies.
  • Carbohydrate: Brown rice, whole-wheat bread, multigrain bread, and mashed potatoes.
  • Protein: Lean meat, eggs, cottage, and cheddar cheese, fish, and green yogurt.
  • Fat: Olive oil (preferably extra virgin)

As there is no such scientific research conducted on this diet, there is no clear guidance available.

We have listed all the ingredients that have low calories and a negligible amount of trans fats.


Foods To Avoid During The Cucumber Diet

As you already know, you need to replace your main meals with just cucumber-based dishes. However, there are certain things you strictly need to avoid while following this diet. The traditional restrictions are as follows.

  • Sugary foods: Sweets, candy, soda, flavored beverages, and desserts.
  • Fruits: You can consume them in low quantities as smoothies. But don’t add sugar or any other sweetening agent.
  • Processed foods: Say a strict “NO” to all the processed foods, let it be a French fry or a bag of Cheetos.
  • Cooking method: Stay on roasting or baking. Don’t deep fry anything as it can contain a huge amount of oil.

So, these are the things you need to restrict while following this weight-loss diet.

However, you should also consider having a light exercise routine as it can accelerate your weight-loss journey.


Advantages Of Cucumber Diet

There are several advantages to following this typical diet plan.

While the traditional cucumber diet can be a little harsh on your body, you can make a few alterations to add extra protein and carbs to your diet. However, the advantages are as follows.

#1 Rapid Weight Loss

You are actually restricting your overall calorie intake while following this diet plan. However, you are keeping your body hydrated to avoid any health issues.

And with that calorie deficit, your body will start burning your fat cells to get the energy that it needs to sustain. You can lose as much as ten pounds per week while following this diet plan.

#2 Packed With Vital Nutrients

Cucumber is loaded with vital nutrients like vitamins and essential minerals. A single cup of raw cucumber can fulfill up to 19% of your daily vitamin K demand.

Besides, you will also get a good amount of vitamin B and vitamin C from it. Moreover, it contains several minerals like potassium, magnesium, phosphorus, and copper.

#3 Loaded With Antioxidants

These are the chemical molecules that protect human cells from any damage caused by free radicals.

It can be really dangerous if your body crosses the maximum level of radicals as it can cause oxidative damage.

Cucumber contains free radicals like flavonoids, triterpenes, and lignans that can effectively cure inflammatory issues.


Disadvantages Of Cucumber Diet

Although it is quite safe if you use this diet plan for the short term, there are certain disadvantages that you need to take care of.

However, you can plan your diet plan accordingly to dodge some of these disadvantages.

Extremely Restrictive Diet Plan

All you need to do is to consume cucumber in large quantities. And these extreme steps can directly influence your hunger pattern and food cravings. These steps can also have an impact on your eating habits.

An extremely restrictive diet can also create an adverse effect and negatively impact your body. So, you need to find the right balance.

Very Low Protein And Fat

A large cucumber having 300 grams of weight can give you only 2 grams of protein and around 0.3 grams of fat.

These are extremely low for any human body to work normally. You need to remember that while excessive fat intake can harm you, even excessively low intake can also harm you.

It can also decrease the absorption rate of fat-soluble vitamins.

Not Sustainable

No matter how much you try, you cannot sustain this diet plan for more than 14 days at a stretch.

However, it is strictly not advisable to follow this diet plan for more than two weeks. Or else, your body will doctorate at a rapid pace due to the shortage of vital nutrients.

You can include eggs, cheese, and healthy fats in your diet if you want to stretch it for a month or so.

So, these are advantages and disadvantages you need to understand before you can start your cucumber diet.

While you lose more weight if you follow the traditional plan, you can sustain this plan only if you incorporate other protein and nutrient sources.


One-Week Cucumber Diet Plan


Day 1

  • Breakfast: Whole grain or multigrain bread with cucumber and a slice of cheese.
  • Morning Snack: One cup of chopped cucumber with one hardboiled egg.
  • Lunch: Grilled salmon with cucumber salad. You can top it with some lemon juice.
  • Evening Snack: One orange or any other fruit having vitamin C.
  • Dinner: Cucumber and Pea salad without salt.


Day 2

  • Breakfast: A glass of pineapple smoothie without sugar.
  • Morning Snack: Two sliced cucumbers with hummus.
  • Lunch: Roasted pork rib with a cucumber sandwich. You can also add a pickled cucumber.
  • Evening Snack: Half cup of steamed tuna with two sliced cucumbers.
  • Dinner: Vegetable salad with cucumber, tomatoes, broccoli, green beans, and virgin olive oil.


Day 3

  • Breakfast: A glass of smoothie made with cucumber, apple, and spinach.
  • Morning Snack: A cup of sliced cucumber with flaxseed.
  • Lunch: Seared salmon with couscous and cucumber salad. You can use extra virgin olive oil.
  • Evening Snack: An apple, preferably green and big.
  • Dinner: Roasted chicken breast with cucumber, coriander, avocado, and chickpea salad.


Day 4

  • Breakfast: Whole wheat or multigrain bread with sliced cucumber and cheese.
  • Morning Snack: Sliced cucumber, two to three cups, unsalted.
  • Lunch: Brown rice with roasted chicken and cucumber salad.
  • Evening Snack: One banana or an unsweetened banana smoothie.
  • Dinner: Hoisin skirt steak with unsalted cucumber salad.


Day 5

  • Breakfast: A bowl of granola with cucumber, cherries, and low-fat Greek yogurt.
  • Morning Snack: Two sliced cucumbers, unsalted.
  • Lunch: Vegetable salad with raw cucumber, cherry tomatoes, black olives, and feta cheese.
  • Evening Snack: Cucumber smoothie with honeydew and mint leaves.
  • Dinner: Charred onion and raw cucumber salad.


Day 6

  • Breakfast: A glass of smoothie made of cucumber, apple, and spinach
  • Morning Snack: Two sliced cucumbers, unsalted.
  • Lunch: Hand-tossed flatbread topped with sliced cucumber, fava beans, and Burrata cheese.
  • Evening Snack: Low-fat yogurt with sliced cucumber, cilantro, and black mustard.
  • Dinner: Cucumber salad with peach and avocado.


Day 7

  • Breakfast: A bowl of granola with cucumber, berries, honey, and Greek yogurt.
  • Morning Snack: Two sliced cucumbers, unsalted.
  • Lunch: Roasted chicken salad with sliced cucumber and carrots.
  • Evening Snack: Two sliced cucumbers with homemade hummus.
  • Dinner: Vegetable salad made of cucumber, tomatoes, green beans, broccoli, and olive oil.

This is a sample menu you can follow in your diet plan. However, you can do a little alternation in this plan to suit your taste buds.

But you need to stay away from anything that has a higher fat percentage.



So, these are everything you need to know about the cucumber diet that is now becoming popular throughout the world.

However, this particular diet has certain disadvantages, and you should not follow it for more than two weeks.

It is also better to consult your doctor or dietician before starting this diet plan.


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