Vegetable diet is gaining more and more popularity among those who want to lose weight.
It is especially relevant in spring and summer, when a variety of products allows you to saturate your diet with minerals and vitamins that are important for maintaining vital functions.
Are all vegetables for weight loss allowed to eat, and in what quantity?
Knowing all the nuances, a person will be able to achieve uniform weight loss, and at the end of the diet, kilograms will not come back.
The main benefits of eating vegetables for weight loss
It was proved that the correct and measured use of vegetables (especially seasonal) helps to improve metabolism, cleanse the body of toxins and toxins, and reduce weight. However, there are other advantages, why vegetables for weight loss - this is one of the best ways to find the desired shape.
1. The first advantage - this is a low calorie content. Most often, only potatoes are excluded from the diet menu. Its energy value per 100 grams is 80 Kcal. In some diets, this product is allowed to be consumed only in boiled form. Of all vegetables, potato is the most high-calorie; all others can be used to make a dietary menu. An interesting fact is that celery and cabbage are characterized by negative calorie content - this is really possible. This means that in order for the body to absorb them, it will have to spend more energy than receive. Cabbage and celery are effective vegetables for weight loss.
2. Another advantage - the presence of fiber in the composition. It is known that overweight is very often due to metabolic disorders. Organizational systems are best managed by natural means. Vegetables are rich in fiber, and they also contain a large amount of vitamins and minerals. Fiber when ingested does not break down. It passes through the gastrointestinal tract, improves its motility and helps to better cleanse the intestines of toxins and toxins.
3. Eating vegetables, especially fresh, stimulates the proper functioning of the intestines, enhances the activity of the produced gastric juice. Due to the low calorie content, such products can be eaten in large quantities and not be afraid that the next day the scales will show a few extra pounds.
4. The composition of vegetables is not rich in carbohydrates. Salads and juices do not burden the liver and kidneys, are easily digested, give a feeling of fullness, while not interfering with the process of losing weight.
What vegetables will help you lose weight: top 10 foods for effective weight loss
What vegetables will help you lose weight? Everything! However, there are several products that are especially recommended to be included in the diet of losing weight, they should be paid attention in the first place.
List of the best vegetables for weight loss
1. Broccoli. The composition contains folic acid, as well as vitamin C, B6, K.
2. Spinach has a very rich composition. In addition to vitamins, there are trace elements such as potassium, zinc, iron, calcium, phosphorus.
3. Greens. It is recommended to add it to all vegetable salads. There are a lot of vitamins in greens, there is also folic acid, zinc and riboflavin.
4. Beans, peas, lentils and beans - in these products more fiber is useful for the body than in any meat. Also there is phosphorus, thiamine, riboflavin.
5. Cucumbers help remove excess fluid from the body. They include potassium, calcium, phosphorus, magnesium and other useful trace elements and vitamins.
6. Carrots. It has a lot of vitamin A, C, K, B6. Also in the composition is potassium, copper, folic acid and fiber.
7. Celery is one of the most effective fat burners. It contains iron, zinc, magnesium, calcium, potassium.
8. Lettuce. The rich vitaminized composition (K, A, B6, E, C) also contains copper, calcium and folic acid.
9. Asparagus. It improves metabolism and nourishes the body with such trace elements as manganese, selenium, phosphorus, potassium, riboflavin, thiamine.
10. Cauliflower and white cabbage. Almost do not contain calories, but give the body a long sense of fullness and the required daily fiber intake.
When the question arises as to which vegetables will help you lose weight, it is recommended to refer to this list to make it easier to create your daily diet.
Diet on vegetables: a sample menu for 7 days with potatoes
By choosing the right vegetables for weight loss, you can get rid of 4-5 kg per week.
First day.
1. Breakfast. Black tea without sweeteners. Boiled potatoes - 2 pieces.
2. Lunch. Lenten borsch - 200 ml.
3. Dinner. Fresh seasonal vegetable salad and green tea.
4. Before going to bed, it is recommended to drink a glass of kefir with a fat content of 1% so as not to feel hunger.
Second day
1. Breakfast. Black tea and 100 g vinaigrette.
2. Lunch. Boiled potatoes - 2 pieces.
3. Dinner. Vegetable salad seasoned with olive oil.
4. Before going to bed, green tea with honey.
The third day
1. Breakfast. Green tea without sugar and other sweeteners.
2. Lunch. Salad made from celery, cucumbers and herbs - 150 g.
3. Dinner. Fresh white cabbage salad.
4. Before going to bed, a glass of vegetable juice.
Fourth day
1. Breakfast. Vegetable broth - 100 ml.
2. Lunch. Beetroot soup - portion 200 ml.
3. Dinner. Tomato and cucumber salad seasoned with olive oil. You can add lettuce to this.
4. Before going to bed, a glass of compote.
Fifth day
1. Morning. A glass of green tea with lemon.
2. Lunch. Fresh Cabbage Salad - 150 g
3. Dinner. Vegetable salad (celery, cucumbers, tomatoes, lettuce).
4. Before going to bed, a glass of water without gas.
Sixth day
1. Morning. Green tea and one raw carrot.
2. Lunch. Beetroot soup - 150 ml.
3. Dinner. Salad seasoned with olive oil, with fresh cabbage and cucumbers.
4. Before going to bed, a glass of kefir with a fat content of 1%.
Seventh day
1. Morning. Opened tea with dried fruits in the evening.
2. Lunch. Light vegetable soup - 200 ml.
3. Dinner. Vinaigrette - 150 g.
4. Before going to bed, a glass of compote with dried fruits.
Knowing which vegetables will help you lose weight, the menu can be tailored individually for you. The duration of the vegetable diet is allowed to be extended to 14 days, after which a break is made for a month. When following a diet, a person will not experience hunger and weakness, since the presented products saturate the body, and due to the low calorie content of dishes, weight loss will occur.
Slimming vegetables: interesting recipes
From vegetables, you can cook a lot of interesting dishes that will help diversify the diet, while not harming the figure.
Vegetable "green" rolls
For cooking, you will need the following ingredients:
• bell pepper - 2 pieces;
• 10 pieces of lettuce;
• 1 clove of garlic;
• hard cheese - 200 g;
• 1 tablespoon of butter.
Step by step recipe
1. Pre-frozen butter and cheese are rubbed on a coarse grater. Everything is mixed up.
2. As little as possible chopped bell pepper, added to the total mass, mixed.
3. The resulting mixture is evenly distributed over the sheets of salad (in the middle).
4. The leaves are folded into small rolls and pierced by a toothpick.
Green rolls are very tasty and low-calorie. The dish is perfect for breakfast for the whole family.
Buckwheat Stuffed Tomatoes
Step by step recipe
1. Buckwheat is boiled to make crumbly porridge.
2. Tomatoes are well washed, the top is cut off and the pulp is pulled out with the help of a teaspoon so that the fruit walls remain sufficiently dense.
3. The pulp is rubbed on a fine grater, mixed with buckwheat. The resulting mass is stuffed with tomatoes.
4. Fruits are placed in a small baking sheet, poured with sour cream, sprinkled with finely chopped herbs and sent to the oven for 15 minutes.
Canned Tomatoes
To prepare the dish you will need ingredients such as:
• large onions - 1 piece;
• 3 fresh tomatoes of medium size;
• any greens;
• canned corn - 150 g;
• 2 teaspoons of butter.
Step by step recipe
1. Tomatoes must be scalded with boiling water so that the pulp can be easily removed. Then the fruits are cut into small pieces.
2. Onions are sliced and passaged in butter in a pan.
3. When the onion gains a golden crust, chopped tomatoes are added to it. Everything is extinguished no more than 15 minutes.
4. When everything is ready, it is necessary to decant all the liquid, then add the corn and stew the mass for another 5 minutes, adding greens to taste there.
5. The dish is ready.
Important points in organizing nutrition for weight loss vegetables
It is not enough to know which vegetables will help you lose weight, you also need to consider several important points in organizing nutrition to achieve an effective and lasting result.
1. Any vegetables can be included in the diet, combine them together in salads and make freshly squeezed juices. The main rule is not to overdo it with potatoes.
2. The most beneficial substances in raw vegetables, so it is recommended to use them in this form. In extreme cases, minimal heat treatment is acceptable.
3. Imported products look more beautiful than "domestic", but they have a lot of chemistry, so do not buy them for food.
4. We must not forget about compliance with the drinking regime. Despite the fact that vegetables contain a lot of liquid, for weight loss a person should drink 1.5 liters of pure water per day.
5. Moderate physical activity (exercise in the morning and before bedtime) will favorably affect the process of weight loss.
Eating vegetables for weight loss is a safe and effective way to lose weight and gain the shape of your dreams.
