Cucumber Diet Review: Does It Work for Weight Loss?

Dietitian.Lauren Hmede
Jul 31, 2019
3 min read

Introduction:

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

The cucumber diet aids short-term weight loss by restricting your calorie intake.

However, the diet is lacking in nutrients, extremely restrictive, and ultimately unsustainable.

What is the cucumber diet?

The cucumber diet is a weight loss diet that promises to help you lose 15 pounds (7 kg) in 7–14 days. It comprises mainly cucumbers paired with some protein-rich foods.

Rules of the diet

To follow the cucumber diet, eat cucumbers whenever you feel hungry. You may add small portions of protein-rich foods, such as eggs, lean meat, cottage cheese, and nuts.

Does it work for weight loss?

The cucumber diet is very low in calories and will likely lead to short-term weight loss. However, it’s likely that you will regain any weight lost after ending the diet.

Downsides of the cucumber diet

While you may lose weight temporarily, the downsides of the diet outweigh any of its potential benefits.

It’s very restrictive

The cucumber diet restricts most food groups and encourages eating almost only cucumbers for up to two weeks.

This diet is not only nutritionally inadequate but also promotes negative eating behaviors, such as extreme dieting, that may lead to an unhealthy relationship with food.

Low in fat and protein

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

However, cucumbers are naturally low in calories, as well as protein and fat, which are two essential macronutrients

The diet suggests pairing cucumbers with protein-rich food sources, such as chicken or eggs, which will provide some protein and fat.

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

It’s not sustainable

The cucumber diet is not designed to be followed for longer than 7–14 days.

It cannot be sustained long-term, as it’s very low in calories and will not provide a complete source of nutrition.

Extreme calorie restriction can lead to a slower metabolism over time, as this is your body’s response to real or perceived starvation.

As a result, you’re more likely to regain any lost weight even if you continue to eat fewer calories than you did before you started the diet.

Finally, restricting food variety is not enjoyable or nutritious. While it’s important to keep desserts and other treats to a minimum, humans also enjoy food for its taste, memories, and celebrations.

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

Foods to eat

This diet requires you to eat cucumbers at every meal and most snacks.

Because the diet is low in protein, it recommends adding a source of protein to each meal.

Below is a list of foods allowed on the cucumber diet?

Vegetables: cucumbers,tomatoes, spinach, celery, and other vegetables in small amounts

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

Carbs: brown rice, potatoes, whole-wheat bread

Fats: olive oil

There are no clear guidelines on beverages, but most versions of the diet recommend a low-calorie drink, such as water or tea.

Foods to avoid

While the diet does not require you to avoid any specific foods, it encourages replacing most food with cucumbers.

Here is a list of typical restrictions of the cucumber diet:

Fruits: These are usually limited to smoothies or parts of a small meal.

Cooking techniques: While these aren’t discussed, roasting proteins is preferred, as it’s a lower-calorie cooking method compared with deep-frying.

High-sugar foods: Sweets like candy, desserts, and soda should be limited.

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