Vegetables for weight loss - what is allowed and what is excluded

The most useful vegetables for weight loss

Eating vegetables helps normalize many metabolic processes and starts the process of losing weight. During the boiled diet, it is recommended to consume:

• Beetroot (49 kcal/100 g) – normalizes intestinal motility and copes well with the problem of constipation.
• Carrots (25 kcal/100 g) – easily digested, normalizes intestinal motility.
• Zucchini (23 kcal/100 g) – the boiled vegetable increases the amount of folic acid, niacin, and vitamin A (substances involved in fat metabolism).
• Asparagus (22 kcal/100 g) – when boiled, it contains more beta-carotene, lutein, and vitamin A.
• Cruciferous vegetables: white cabbage, cauliflower, Brussels sprouts, broccoli, turnip (22/47/41/27/32 kcal/100 g) – normalize the functioning of the thyroid gland.

Results and reviews of the boiled diet

Numerous positive reviews indicate the effectiveness of the boiled diet; most people like its simplicity and quick noticeable results:

• Ilona, ​​24 years old: “... All my life I was chubby, they laughed at me and teased me, out of resentment I ate everything with fat-burning pills. A friend advised me to eat only boiled food, I was surprised, because my diet hadn’t changed much - the same potatoes, meat, but in a week of following one simple rule I lost 7 kg.”
• Katerina, 19 years old: “... The best way to lose weight is when I eat boiled rice and a piece of beef for dinner. Of course, on a boiled diet I miss fruits, but frozen cubes of compote keep me from feeling blue.”
• Ksenia, 32 years old: “... I didn’t like that there were so few vegetable fats on the menu and, contrary to the rules, I dressed salads and stewed vegetables with olive oil, added nuts. The plumb line turned out to be so significant - only minus 4.5 kg, but I am calm about the health of my hair and skin.”

Boiled vegetables diet

The products are included in dietary salads and soups. Boiled vegetables for weight loss are very important because they have become the main components of several types of diets. The principles and rules of the most effective of them are presented in the table:

Recipe Boiled vegetables. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Boiled vegetables”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of boiled vegetables is 24.3 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Diet menu

An approximate menu of a protein-vegetable diet for seven days can be compiled based on the diet presented in the table:

Fruits

Fruits can satisfy both hunger and thirst, and can also be used as an alternative to sweet desserts. In addition, some fruits contain unique substances that can speed up metabolism, burn excess fat and make your figure lose weight.

Grapefruit

Grapefruit is the healthiest fruit that breaks down fat. The calorie content is 35 kcal, the smallest amount among other types of fruit. Grapefruit is able to actively remove excess fluid and have a positive effect on metabolic processes in the body. This fruit improves the absorption of food, but can have an irritating effect on the mucous membrane. We recommend grapefruit on an empty stomach for those who have normal stomach acidity.

A pineapple

Pineapple has a low amount of calories - 46 in the pulp and 56 in the juice. Pineapple is consumed before meals, one slice is enough. Promotes easy digestion of food, breakdown and absorption of proteins. The hard core of the fruit contains a special substance - bromelain, an enzyme that stimulates fat burning. Pineapple fiber is somewhat rough on the stomach, but leaves you feeling full for a long time.

• We recommend reading about the pineapple diet

Kiwi

Kiwi is rich in vitamins, fiber, contains 40 kcal/100 g and a unique enzyme - actinidin, which is involved in the breakdown of protein compounds. When ingested into the human body, kiwi is able to burn fats that clog arteries and is a great help for high cholesterol. Kiwi can be eaten after meals. If the dishes are heavy enough for your stomach, you will not feel heavy after eating the fruit.

Pear

Pear is capable of excellent removal of waste, toxins, and heavy metals from the body. An incredibly healthy fruit that has a positive effect on intestinal function. Contains ascorbic acid, tocopherol, beta-carotene and vitamin K, as well as a whole range of microelements. The pear tastes sweet, but does not increase insulin levels and contains only 47 kcal.

Lemon

Lemon contains vitamin C in large quantities, so it perfectly stimulates the immune system. It has the strongest effect on the liver, cleanses and promotes the breakdown of fats. Improves digestion, increases insulin resistance, lowers cholesterol, and has a natural diuretic effect.

Watermelon

Watermelon gets rid of excess weight, contains a lot of liquid, which helps cleanse the body at a rapid pace. Calorie content is low - about 38 kcal. Fasting days are practiced only on this fruit, which leads to a significant change in body weight. Watermelon has diuretic and laxative properties and is used to cleanse the intestines of stagnant feces.

Orange

Orange, from the citrus family, is a fruit that quickly burns fat. Easily copes with the breakdown of complex fats, contains vitamins, cleanses the body, increases immunity and human activity. Orange can be used to replace high-calorie desserts.

A positive effect can be achieved by eating a mixture of various fruits. When dieting, various fruit salads are often made with lemon juice added as a dressing or a small amount of honey.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Recipes for weight loss

When losing weight on boiled vegetables, your diet can be made as balanced as possible. Due to the high fiber content in vegetables, those who are losing weight practically do not experience any discomfort due to hunger.

The daily menu consists of salads, soups, stews and dietary casseroles, prepared with a minimum amount of salt, consumed without sauces and bread.

Soup

• Time: 45 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 120 kcal/100 g.
• Purpose: for lunch.
• Cuisine: Russian.
• Difficulty: easy.

Lenten vegetarian borscht is prepared in water, without sautéing or frying. It is better to use fresh vegetables and replace tomato paste with peeled tomatoes. When losing weight, you should avoid sour cream and season the dish with garlic and fresh herbs.

Ingredients

• beets – 3 pcs.;
• carrots – 1 pc.;
• onion – 1 pc.;
• white cabbage – 80 g;
• red beans – 100 g;
• tomatoes – 2 pcs.;
• water – 1.5 l
• greens – 10 g;
• garlic – 3 cloves.

Cooking method

1. Pre-soak the beans and boil until half cooked.
2. Chop the cabbage, grate the beets and carrots on a coarse grater, finely chop the onion.
3. Place cabbage and onion in boiling water and cook for 10 minutes. Add beets and carrots, cook for another ten minutes.
4. Scald the tomatoes with boiling water, peel and puree, add to the soup, cook for 5-7 minutes.
5. Before serving, add herbs and finely chopped garlic.

Diet stew

• Time: 30 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 90 kcal/100 g.
• Purpose: for a snack.
• Cuisine: Caucasian.
• Difficulty: easy.

A simple and quick summer recipe for dietary vegetable stew, which is good served both hot and chilled. If desired, you can add a little salt to the dish and add a teaspoon of sour cream (this will increase the calorie content of a serving of stew by 15 kcal).

Ingredients

• eggplant – 2 pcs.;
• bell pepper – 3 pcs.;
• onion – 1 pc.;
• carrots – 1 pc.;
• tomato – 1 pc.;
• garlic – 4 cloves;
• greens – 7 g;
• olive oil – 1 tbsp.

Cooking method

1. Cut the eggplants into slices, add salt and put under a press for 15 minutes.
2. Grate the carrots, chop the onion, remove the seeds from the pepper, cut into half rings.
3. Place vegetables in a cauldron, add oil, 100 ml of water, simmer covered over medium heat for 15 minutes.
4. Peel the tomatoes and cut into cubes. Chop the garlic and herbs, add to the stew, simmer for another 7-10 minutes.

Casserole

• Time: 80 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 120 kcal.
• Purpose: for breakfast.
• Cuisine: Russian.
• Difficulty: easy.

According to reviews from those losing weight, zucchini casserole with cottage cheese is an excellent option for a tasty and satisfying breakfast. These two dietary products go well together; you can serve the dish hot or cold, having prepared it the night before.

Ingredients

• milk zucchini – 300 g;
• low-fat cottage cheese – 250 g;
• egg – 2 pcs.;
• flour – 200 mg;
• salt - a pinch.

Cooking method

1. Grate the zucchini on a coarse grater, let stand for 10–15 minutes, squeeze out the juice.
2. Grind the cottage cheese with a fork and the egg.
3. Mix zucchini with cottage cheese, add flour, add salt, knead thoroughly.
4. Place the resulting mixture on a baking sheet and bake in the oven at 180° for 35–45 minutes.

Which fruits are considered the healthiest on a diet?

When on a diet, it is best to pay attention to the least calorie vegetables that contain a lot of fiber. It is better to eat them raw or after heat treatment without the use of oil. You can eat salads, but without mayonnaise, but, for example, with a small amount of olive oil.

Attention! Green vegetables are considered the most beneficial for weight loss, as they have the least calories. For example, celery requires a lot of energy to be absorbed by the body, but it itself contains about the same amount. Accordingly, it is impossible to recover from it.

You shouldn’t limit yourself to only green vegetables. The calorie content of the rest will not be much higher, except for certain types.

You may also be interested in: Complex carbohydrates for weight loss: food list

Which ones should you use?

You can eat almost all types of vegetables on your diet, but special attention should be paid to:

• various green vegetables, for example, celery, broccoli, cucumbers;
• tomatoes – whether to eat them on a diet or not, the question is clear. They are not very high in calories and are extremely useful if there is no allergy;
• zucchini, eggplant and other vegetables that are practically not consumed raw. It is worth choosing the right way to cook them;
• carrots on a diet are also useful, as they contain many useful substances;
• fresh cabbage, both white and other types (Beijing, Brussels sprouts);
• other types of vegetables that do not contain too much starch.

The only possible limitation when consuming vegetables on a diet is their carbohydrate content, which directly affects the final calorie content of the product.

Which ones you can’t or shouldn’t eat

There are no strict restrictions on the consumption of vegetables on a diet, but you should not eat too many high-calorie foods:

• Potatoes in small quantities will even be useful, but you shouldn’t eat too much of them, as they contain a lot of starch;
• whether to eat beets on a diet or not – you need to decide on a case-by-case basis. If a very strict diet is required, then it is better to limit the consumption of such a product; if not, then you can add a little to the menu. Boiled beets on a diet contribute to the consumption of excess sugar, which is undesirable;
• corn on a diet is allowed only in limited quantities, since it contains a lot of carbohydrates;
• zucchini. By themselves, they do not belong to vegetables that are not allowed on the diet. It all depends on the method of their preparation, since almost no one eats them raw. Fried in oil and batter are unacceptable.

Diet rules

Following strict rules is the key to rapid weight loss, as well as improving your health. Already from the very name of the diet it becomes clear that you will eat only boiled foods.

So:

• Divide meals into 4-5 times a day;
• Eat in small portions (no more than 300 g);
• After 19:00 – no snacks;
• Drink clean water - at least 2 liters per day;
• Cook porridge only with water;
• Eliminate salt or reduce its consumption to a minimum;
• Boil vegetables in boiling, not boiling, water;
• Give preference to boiled vegetables that successfully fight excess weight: broccoli, tomatoes, spinach, carrots, eggplants;
• Choose fermented milk products with the lowest fat content;
• Exclude: soda, flour and sweets, alcohol, fatty and fried.

Following the above recommendations for a week will help you lose up to 4 kg.

There are 2 types of diet based on cooked foods:

1. With a diverse range of products;
2. With one main product.

Let's look at both types in more detail.