Vegetables for weight loss: which ones are useful for weight loss, recipes for dietary dishes

Those who dream of a slim figure carefully sort the foods for their diet: meat is too high in calories, fruits are too sweet, grains are carbohydrates, pasta and baked goods are completely prohibited in all diets. But you definitely won’t go wrong if you choose vegetables for weight loss - healthy, low-calorie, many have diuretic, fat-burning and cleansing properties. But among them there may be those who will ruin all plans and add extra pounds. Therefore, this issue needs to be sorted out.

The most useful vegetables for weight loss

Undoubtedly, vegetables are great for helping you lose weight without experiencing hunger pangs . The most useful and most effective for weight loss are those that contain a lot of:

fiber;
dietary fiber;
water;
vitamins, microelements, amino acids.

Fiber is especially important for weight loss, because it:

speeds up metabolism several times;
lowers blood sugar levels, which prevents fat deposition in the body;
removes waste and toxins very well;
cleanses the stomach and intestines of mucus;
perfectly nourishes beneficial intestinal microflora;
restores and improves digestion and metabolic processes;
satisfies hunger very well due to the swelling of dietary fiber, which quickly and for a long time creates the effect of satiety.

Opinion of nutritionist, doctor of medical sciences, professor Kovalkov A.V. .: “The most important and important thing in any vegetables is fiber!”

If the basis of your diet is vegetables high in fiber, then due to its properties and low calorie content you can easily lose up to 5 kg per week !

Here is a list of the healthiest vegetables rich in fiber that you can safely include in your diet to lose weight:

white cabbage, broccoli, Brussels sprouts, kohlrabi, cauliflower;
leek;
bulb onions;
carrot;
parsley root;
sun-dried tomatoes;
fresh tomatoes;
rhubarb;
black radish;
radish;
celery root;
pumpkin;
horseradish (root);
Bulgarian pepper;
asparagus.

Our body is designed in such a way that it simply cannot get a single calorie from fiber! Fiber is not absorbed or digested by them at all. Thanks to this, extra pounds are lost quickly and easily.

Once in the stomach, dietary fiber swells and fills its volume, causing a long-lasting feeling of fullness. It turns out that you eat much less, and at the same time you do not feel hungry at all. And since you consume a minimum amount of calories, it means your weight will steadily decrease.

The amount of fiber in your diet should be increased gradually to avoid digestive problems.

Features of green fruits: list and beneficial properties

Green vegetables are considered the healthiest vegetables, the list of which contains the following:

cucumber;
spinach;
cabbage;
broccoli;
celery;
Green pepper;
green peas and others.

They contain the fewest calories and require energy to be absorbed; therefore, their regular consumption helps to lose excess fat.

But you shouldn’t limit yourself to just green vegetables, as the rest also contain fiber and many useful components. They may be a little higher in calories, but not so much that you have to give them up, even with a very strict diet.

Choose only the lowest calorie vegetables

Everyone who is losing weight wants to lose weight as quickly as possible. It’s terribly boring to see your fat folds, double chin and fleshy thighs that you can’t squeeze into any jeans every day.

If you want to quickly get rid of all this “fatty goodness,” then include only the lowest-calorie vegetables in your daily menu!

If you plan your diet wisely and add enough of the lowest-calorie vegetables to it, you can really lose weight quickly and effectively.

Focus on the list below and your weight loss will be very fast!

Calorie content per 100 grams
Ground cucumbers	11
Chinese cabbage	16
Radish	20
Greenhouse tomatoes	17
Ground tomatoes	19
Celery	13
Fresh leaf lettuce	12
Spinach	18
Asparagus	21
Rhubarb	16
Arugula	19
Zucchini	17
Brussels sprouts	12
Greenhouse cucumbers	10

Reviews and results

Nikita Alekseevich, gastroenterologist:
“Boiled food is gentle on the gastrointestinal tract, but without rough digestion the intestines are unable to function properly. If you give up fiber, this will result in the development of constipation. Therefore, during your diet, you must include fresh cabbage, cucumbers, apples, beets, and apricots in your menu.”

Svetlana Yarunina, nutritionist:
“The diet menu should be as varied and balanced as possible. This is the only way to avoid harming your own health. I do not recommend sticking to a mono-diet for longer than 2-3 days. In addition, you should not completely give up salt, as this can lead to serious health problems. A person can eat about 10 g of this substance per day without harm to the body.”
Read also: For those who do not leave the office: a diet for sedentary workers with menus, reviews and results

What vegetables should you not eat if you want to lose weight?

starch;
fructose;
sucrose.

Stay away from them! Such vegetables:

sufficiently high in calories;
contain many simple carbohydrates;
have a high GI;
sharply raise blood sugar.

And instead of losing kilos, you, on the contrary, can easily gain them.

Remember which vegetables you can’t eat when losing weight or you should reduce their consumption to a minimum:

potato;
corn;
Jerusalem artichoke;
boiled carrots;
red beets;
fresh carrots;
turnip;
garlic;
peas;
beans;
lentils;
other types of legumes.

You should also remember that fried and canned vegetables are strictly prohibited. The former, after frying, become very high in calories due to the fat absorbed into them, the latter, because during the preservation process a lot of sugar, salt, citric acid, soy sauce, vegetable oil and vinegar are added to them.

Believe me, it will be impossible to lose weight on such products. Agree, it’s not so difficult to get by with fresh seasonal or frozen vegetables rather than hopelessly waiting for results from such a diet.

Is it possible to eat vegetables at night and what kind?

It's no secret that before bed, as if out of spite, a ravenous appetite always wakes up! Anyone who has ever tried to lose weight has definitely experienced these pangs of evening “glutton.”

And, did you know that some vegetables can be eaten at night without the slightest fear of undoing the results already achieved? Moreover, they will help you lose weight even when you sleep!

Vegetables for dinner are very healthy. They will help curb your appetite, speed up your metabolism, calm your nervous system and prepare your body for sound sleep.

For those who want to lose excess weight, nutritionists allow them to eat in the evening:

all types of lettuce;
broccoli;
Chinese cabbage;
bell pepper;
spinach;
eggplants cooked without adding oil;
zucchini, also without oil.

You can eat these vegetables raw, stewed, boiled, all together or each separately. You can make a salad, caviar or light vegetable soup from them.

But, remember! Such a dinner should be without bread and practically without salt! Moreover, experts advise having dinner 2-3 hours before bedtime and, of course, not overeating.

Diet options for the week

Having decided to adhere to a weight loss system with raw vegetables, it is advisable to follow the following recommendations:

You should eat five to six small meals throughout the day.
Foods rich in animal proteins should be eaten no later than lunch. The daily norm is no more than 150 grams.
You can't eat fruit for dinner because it's high in carbohydrates.
Flour products, sweets, honey, soda, fatty, salty, smoked foods are excluded from the diet.
It is better to eat seasonal vegetables, and if this is not possible, then frozen ones will do.
For dressing, use sour cream or low-fat yogurt, lemon juice, wine or apple vinegar.
To avoid stretching your stomach, you should eat no more than 250 grams of vegetables at a time. If the walls stretch, saturation will occur only from large portions.
It is necessary to drink as much still water as possible. You can use up to two liters.

There are several options for vegetable diets. Depending on the goal of losing weight, timing and lifestyle, everyone can choose the appropriate method. The following eating methods are the most popular.

"Green" diet

This weight loss system was invented by nutritionists from the USA. According to the method, a person should eat only vegetables and fruits that are green in color, as well as all kinds of greens of this shade. You should eat cucumbers, apples, kiwi, celery, spinach, asparagus, squash, peppers, pears, gooseberries and others.

It is recommended to follow the diet for three to seven days. The diet should contain green foods. However, you can include some protein, including chicken fillet, fish, eggs. As a dressing, you should use olive oil, natural low-fat yogurt, and also add crushed nuts for nutritional value. But you can’t go overboard with them, otherwise your efforts will be fruitless.

Green vegetables, fruits and berries were chosen for the diet because such products have a low glycemic index, that is, the carbohydrates they contain are absorbed slowly, giving a person energy for a long time. As a result, the sugar level does not rise, and hunger is not felt for a long time.

In addition, they contain a lot of fiber, which helps cleanse the body, and are also rich in vitamins and microelements. Green foods have a beneficial effect on the process of digestion and metabolism.

But such a diet has disadvantages - all these products have laxative properties. Therefore, you need to plan your weight loss on days when you won’t have to leave the house for a long time, or the restroom will be within easy access. For the same reason, it is also impossible to maintain it for a long time, since beneficial bacteria are washed out along with toxins, and dehydration can also occur.

The “green diet” is contraindicated for pregnant women, during lactation, as well as for anyone who has problems with the gastrointestinal tract.

The daily norm is an amount not exceeding two kilograms of vegetables.

About the Green Diet, watch this video:

For a week

This is a fairly strict diet that allows you to lose up to 5 kilograms in seven days. You can eat exclusively vegetables for a week. The number of servings per day is five to six times. You can eat no more than one and a half kilograms per day. But, unlike the previous diet, you can eat all types and colors of vegetables: tomatoes, bell peppers of different shades, celery, cucumber, spinach, cauliflower, eggplant, carrots, pumpkin, beans, lettuce, various greens and much more.

Of course, various dishes should be prepared from them. But it is important to remember that only those vegetables that cannot be eaten raw can be cooked. Also, after cutting, they need to be consumed as soon as possible, since all useful substances evaporate when exposed to air. And if you have to cook vegetables, then you can do this only with the peel.

And finally, be sure to follow the drinking regime. It is advisable to drink up to two liters of water, but it all depends on individual capabilities; you should not choke. You need to accustom yourself gradually. In addition to plain water, you are allowed to drink green, white or yellow tea, still juices, fruit drinks and compotes without sugar, and mineral water.

Dishes can only be seasoned with vegetable oil; it is better to choose olive oil.

“Soft” for seven days

This diet is a simpler version of the previous one. Its basic principles are exactly the same. But there are small concessions in the form of fermented milk products such as kefir, cottage cheese, and yogurt. Their fat content should be minimal. In addition, you can eat rye and whole grain bread, some fruits and berries, such as apples, pears, and citrus fruits.

To prevent the menu from seeming boring, you should alternate between raw and cooked dishes. But the heat treatment should be minimal and dietary. It is allowed to boil, grill, steam, stew, bake.

If the state of the body allows, the person does not experience discomfort, then you can stay on this diet for almost a month.

If you still lack willpower, then it is possible to arrange a fasting day according to this principle. During the day, eat different vegetables and cook them as interesting as possible. This option is better than just drinking water all day and not eating anything, because then the body experiences stress, and the next day everything will return with an increase.

Green vegetables and herbs for weight loss

Why do doctors and nutritionists call for more green vegetables? Precisely green, not red, orange or yellow. What is so unusual, necessary and useful about them?

It turns out that vegetables are green:

have so-called negative calorie content. The body spends much more energy on their digestion than the fruits themselves contain;
dulls the feeling of hunger;
contain chlorophyll, which actively saturates the blood with oxygen, due to which metabolism is accelerated several times, which promotes rapid weight loss;
record holders for the amount of fiber, and it perfectly removes toxins and fats from the body;
contain a large number of various vitamins that contribute to both the health of the entire body and weight loss.

Here is a list of green vegetables that contain maximum vitamins and minimum calories:

cabbage of any kind;
cucumbers;
green bell pepper;
celery;
zucchini;
green pea;
asparagus;
rhubarb;
string green beans.

Eat a lot of greens

Be sure to include all kinds of greens in your diet! This is a real storehouse of vitamins and nutrients, which, moreover, contains a record low amount of calories.

Greens that will help you quickly and easily lose excess weight:

spinach;
leaf salads;
nettle;
shallot;
leek;
beet tops;
sorrel;
parsley;
cilantro;
dill;
basil;
arugula and other spicy greens.

Leafy greens are an ideal dietary product. Its calorie content does not exceed 14 calories per 100 grams. Just imagine how much salad you can eat!

Try to include leafy greens in your daily diet. It significantly improves metabolism and prevents fat deposition!

Opinion of nutritionist, doctor of medical sciences, professor A.V. Kovalkov: “It’s best to pick greens with your hands! This way you will not disturb the vitamins it contains. Greens and vegetables are the best that nature could give us. You can live comfortably without bread and meat (we see this in vegetarianism), but not a single person can live without greens. The lack of greens in the diet threatens vitamin deficiency, as well as other health problems.”

https://youtu.be/OVbnZIQfo8c

Do you want to lose weight? Give preference to green vegetables and herbs. You can safely eat them in large quantities and to your fill, without worrying about extra calories at all.

Here are a couple of very tasty and healthy salads that will help you lose excess weight faster.

Green salad for weight loss

young white cabbage - a small head of 0.5 kg;
celery – 3 stalks;
cucumber – 3 pcs.;
green onion – 1 small bunch;
young green peas - a handful;
parsley - a small bunch;
dill - several sprigs;
juice of 1/2 lemon;
thyme, cumin - to taste.

1Wash vegetables and herbs.

2Cut cabbage, celery and onion into thin strips diagonally.

3Add green peas.

4Chop the parsley and dill. Mix everything in a salad bowl and season with the juice of half a lemon.

5Sprinkle lightly thyme and cumin on top.

Green leaf salad

Very light, gentle, refreshing!

You will need:

Chinese cabbage – 1 small head;
Swiss chard - 1 bunch;
green onion feathers - 1 small bunch;
green bell pepper – 1 pc.;
iceberg lettuce – 1 bunch;
parsley, dill, cilantro;
ground allspice peas - to taste;
juice of one lime;
salt - to taste.

1Wash all greens thoroughly.

2Tear cabbage, chard, and lettuce into pieces with your hands.

3Green onions and bell peppers cut into thin long strips. Chop the fragrant herbs.

4Mix everything, place in a salad bowl, season with lime juice, allspice and salt.

This salad will allow you to lose up to 3 kg in 2 days without feeling hungry!

Best eaten raw

There are a number of vegetables that are much better eaten raw if you want to shed those extra pounds. But if you boil them, their beneficial properties will significantly decrease. Let's name a few vegetable representatives of this category.

Onion. One of the best vegetables for weight loss. Its advantage also lies in the fact that it can be added to almost any dish. It eliminates constipation, excess fluid in the body and keeps blood sugar levels under control. If you have no problems digesting onions, you can use them in any salads or serve them as a side dish.
Cucumber. A real savior during the summer heat. It contains a lot of water and few calories. It perfectly satisfies the body's need for fluid. In addition, they can freely replace higher-calorie foods and thus lose weight. Very good as an ingredient in salads and as a side dish. Probably only a few people stew cucumbers, but many people pickle them. But it is worth emphasizing the need to eat cucumber in its raw form.
Broccoli. One of the leaders in the content of useful substances that actively promote the speedy removal of extra centimeters. It contains few calories and sodium, but a lot of fiber. Broccoli is simply the perfect vegetable to combat excess weight. But only in its raw form. If you heat it, it will lose most of its properties.

Raw vegetables are the perfect way to lose weight quickly

Both doctors and nutritionists agree that raw vegetables are much healthier than thermally processed ones. During heat treatment, some of the vitamins are lost and the structure of the fibers changes.

Only raw vegetables contain a huge amount of vitamins, minerals, fiber and such a valuable substance as rutin, which perfectly strengthens the walls of blood vessels.

It is in raw fruits that bioflavonoids and phytonutrients are completely preserved, which help increase immunity and improve metabolic processes.

Opinion of nutritionist, doctor of medical sciences, professor A.V. Kovalkov: “The main task is to prepare vegetables so that their fiber is not destroyed. During heat treatment, it is partially destroyed, so the ideal way to prepare vegetables is to simply cut them into pieces, pour a little high-quality unrefined oil and eat for your pleasure.”

However, you need to know how to choose raw vegetables correctly.

High GI and starch content greatly interfere with weight loss! And sometimes, on the contrary, it even helps to gain excess weight. When digested, starch turns into glucose, which is the main enemy of a slim figure.

For those who want to lose excess weight, the basis of the menu should be non-starchy vegetables. They can be perfectly combined with protein products, for example, chicken breast, lean meat, cottage cheese, eggs.

Vegetables without starch:

contain absolutely no fat;
have low calorie content;
contain a lot of fiber and dietary fiber;
digest very quickly;
quickly dulls appetite;
provide a feeling of fullness for a long time.

Moreover, their calorie content is very low!

Here is a list of raw, non-starchy vegetables that should be on your plate:

eggplant;
broccoli;
Brussels sprouts;
mustard;
green pea;
Chinese cabbage;
kohlrabi;
White cabbage;
leaf salads, lettuce;
asparagus;
summer pumpkin (yellow, tender, oblong);
turnip tops;
Mongold leaves, beet leaves;
onions (leeks, shallots, chives, onions);
cucumbers;
arugula;
parsley, dill, cilantro and other table herbs;
celery;
sweet bell pepper;
chicory;
garlic;
spinach;
sorrel.

These are the healthiest raw vegetables and greens for weight loss! Therefore, eat them at least three times a day! Here are a couple of delicious and very simple recipes.

Vegetable mix

It's not difficult to prepare. It will delight you with freshness and very few calories.

zucchini – 350 gr. young fruits;
tomatoes – maybe cherry, 350 gr.;
yellow bell pepper – 350g;
arugula – 120 gr.;
olive oil – 1/5 tbsp;
lemon juice ½ fruit;
ground black pepper to taste.[/wpsm_list]

1Cut the zucchini into small thin slices. Tomatoes and pepper slices. Place vegetables in a salad bowl.

2Finely tear the arugula.

3Mix everything and pour over a dressing of olive oil, lemon juice, pepper and a little salt.

The Calorie and Recipe Analyzer will help you find out the total calorie content of your dishes.

Salad "Broom"

For it you will need:

white cabbage – 200 gr.;
lettuce – 1 bunch;
dill – 1 bunch;
cucumber – 1 piece;
salt – 1 pinch;
olive oil – 1 tbsp.

1Finely chop the cabbage, add salt and rub a little with your hands until moistened. Tear the lettuce leaves with your hands. Cut the cucumber into strips.

2Place everything in a salad bowl, add ground black pepper, garnish with dill and parsley. Drizzle with olive oil.

Raw vegetable smoothies for weight loss

Some vegetables have a rather tough and very dense texture that is very difficult to chew.

Make them into a smoothie!

One glass of this drink can easily replace breakfast, dinner or a snack. It perfectly satisfies hunger, strengthens the immune system, helps your skin become clear and radiant, and your figure slim and toned!

Here is a simple and very tasty smoothie recipe:

young carrots – 2 pcs.;
celery – 1 stalk;
tomatoes – 2 pcs.;
coriander – 1 bunch;
lemon – ½ piece;
any mineral water – 100 ml.

1Wash vegetables and herbs.

2Chop tomatoes, herbs and celery.

3Grate the carrots.

4Put everything into a blender, squeeze out the juice of half a lemon, add water, lightly salt and pepper to taste and mix everything.

5Pour into a glass and garnish with a mint leaf.

This cocktail perfectly fights obesity, high cholesterol and cleanses “clogged” blood vessels.

The benefits and harms of vegetable juices

Many people believe that if vegetables are healthy, then the juice will be a concentration of essential microelements. But it's not that simple. Not all people can take them, and in the presence of some diseases, use is generally prohibited, even in small doses. Moreover, sometimes smoothies become a dangerous dessert.

It seems that such smoothies have much more advantages than disadvantages. In fact, concentrated juices can be harmful even for healthy people.

Nutritionist's comment:

Some colleagues claim that freshly squeezed tubers and roots will be even healthier than fruit ones. This is logical, because they contain several times less fructose. But it's not entirely correct. Before you start drinking experimental drinks, you need to consult a doctor and undergo an examination. If you have gastrointestinal diseases, even chronic ones, then such a diet can only be followed with restrictions and under the supervision of a specialist. A self-selected regimen may result in complications and bleeding.

It is better to drink them freshly squeezed and diluted with water, without spices. The amount of salt should also be kept to a minimum. It is not recommended to leave juice open indefinitely in the refrigerator. It is optimal to cook in small portions.

Vegetable smoothie recipes for weight loss are more popular if they contain apple or mint. It is recommended not to drink them, but to eat them with a teaspoon. This way the feeling of satiety will come faster and pleasure will appear. These dishes are great for breakfast or late dinner.

Protein + vegetables = slim figure and no hunger!

For those who find losing weight on “grass” too difficult, they can add protein foods such as:

skim cheese;
chicken breast;
salmon;
Chees Feta;
tuna canned in its own juice.

Don't know what to whip up? Catch two delicious, easy and very nutritious recipes.

Tuna salad (95 kcal)

tuna in its own juice – 150 gr.;
lettuce - a small bunch;
cucumber – 1 pc.;
tomato – 1 piece, medium;
parsley and dill;
yogurt dressing (150 grams of natural low-fat yogurt, chop 1 clove of garlic, add spices and salt to taste).

Drain juice from 1 canned tuna and cut into small pieces. Tear the lettuce into pieces with your hands.

2Cucumber and tomato cut into cubes.

3 Chop parsley and dill.

4Mix everything, put it in a salad bowl and pour over the yogurt dressing.

Asparagus and salmon salad (105 kcal)

This is a very good idea for those who want to lose weight!

Necessary:

iceberg lettuce – 100 gr.;
lightly salted salmon – 50 gr.;
young green asparagus – 30 gr.;
salt, pepper - to taste;
olive oil - a few drops.

1Poach asparagus in boiling water and cool.

1Slice the salmon into thin slices.

3 Tear lettuce leaves into pieces.

4 Mix everything carefully, add salt and pepper. Place nicely on a plate and drizzle with a little extra virgin olive oil.

Will boiled vegetables help you lose weight?

No matter how healthy raw vegetables are, not everyone who decides to lose weight is ready to chew them all day long. Some people simply don’t like to do this, while others cannot eat them due to digestive problems. Whatever the reason, there is still a way out. Eat for your health:

boiled vegetables;
stewed;
steamed or steamed;
baked in the oven.

However, it is worth remembering that not every such dish will be healthy and will contribute to weight loss.

Anyone who wants to quickly lose extra pounds must remember that when cooking it is strictly forbidden to use:

any types of oil;
salt;
sugar;
mayonnaise;
honey.

It is allowed to add only a little salt to the finished dish, and also add literally a few drops of unrefined olive oil to it. And nothing more!

How to properly boil vegetables?

In order for boiled dishes to retain more vitamins and nutrients, you need to know a few simple rules:

the cooking temperature should not exceed 100°C;
dishes, knives and all kitchen utensils must be enameled or made of stainless steel;
cut and grate, chop for soups and other dishes immediately before placing in boiling water;
The cooking water should just cover the vegetables;
Vegetables must be cooked under a closed lid;
immerse vegetables only in boiling water;
It is necessary to stir vegetables during cooking as little as possible;
after the vegetables are cooked, they must be immediately removed from the broth;
green peas, artichokes, green beans need to be boiled in plenty of water. This way they will not lose their color;
if you boil or steam vegetables, you need to add salt at the end of cooking;
Boil vegetables for salads with their skins on;
Vegetable broths are useful for making sauces and as a base for soups.

The heat treatment time should not exceed that indicated in the table. This is very important, because the longer you cook a dish, the less nutrients and vitamins will remain in it.

Heat treatment time, min.
Broccoli, white, cauliflower, Brussels sprouts, kohlrabi	15-20
Brussels sprouts	5-7
Rhubarb	7-10
Black Eyed Peas	7-10
bell pepper	7
Jerusalem artichoke	15
Pumpkin	20-25
Sweet potato	30
Carrot	30
Zucchini	20
Eggplant	20
Leek	10
Beet	50-60
Spinach	3-5

Here are some simple and delicious recipes.

Boiled cauliflower with sauce

cauliflower, disassembled into inflorescences – 450 g;
low-fat milk – 1.5 cups;
tomato puree or fresh chopped tomatoes - 1 tablespoon;
garlic - a couple of cloves;
flour – 1 tbsp. l.;
salt – 1.5 tsp;
water – 1 liter.

1 Place cauliflower in boiling salted water and cook for 5 minutes. Drain the water.

2In a dry frying pan, fry the flour until golden brown.

3Add tomato puree, salt, gradually pour in milk. Stirring constantly, bring to a homogeneous mass.

4 Add chopped garlic at the end.

5Place the boiled cauliflower on a plate and pour over the prepared sauce.

Rhubarb compote

rhubarb petioles, peeled and leaves, cut into cubes - 1 kg;
zest of 1 lemon;
water – 3 liters.

1 Add rhubarb to boiling water and cook for 5 minutes.

2Remove from heat and immediately add lemon zest. Cool the compote.

Those with a sweet tooth can add a little honey or sweetener, but it is better if you drink compote without sweeteners and sugar.

Opinions of expert nutritionists

The vast majority of nutritionists agree that vegetables are good for anyone, especially if they want to lose weight and improve their health. They must be included in the diet in sufficient quantities, as they contain fiber, as well as a whole list of essential vitamins and minerals.

Oleg Shvets, nutritionist

Candidate of Medical Sciences and nutritionist Oleg Shvets believes that vegetables and fruits should be eaten daily, not only when losing weight. They should be in sufficient quantities in the diet of any person, as they provide the body with all the necessary substances and have a positive effect on digestion.

Lyudmila Babich, nutritionist

A well-known nutritionist in Moscow claims that the correct balance in nutrition is important for the normal functioning of the body. When losing weight, special attention is paid to vegetables, on which you can quickly lose weight without harm to your health. They will also ensure healthy skin, teeth and hair.

Alicia Walk, dietitian

Doctor of Biological Sciences, Professor Alicia Walk believes that people often underestimate the importance of vegetables. It is necessary to consume them in sufficient quantities, on average about 400 grams per day, and even more when losing weight. This will allow you to reduce the calorie content of food without harm to the body, after which the systematic loss of excess fat will begin.

Stewed vegetables for weight loss

Do you prefer stewed vegetables? And you're doing it right!

To make dishes from them tasty and healthy, you need to remember a few rules for their preparation:

use dishes with a thick bottom and lid;
knives for slicing vegetables should be made of stainless steel;
It is not recommended to use steel utensils;
Vegetables should be simmered over low heat, under a tightly covered lid;
For cooking, you should take as little water as possible, because... when heated, vegetables themselves release a lot of juice and this way the vitamins in the finished dish are better preserved;
to preserve all the vitamins and nutrients, you need to cook the dish for no more than 30-40 minutes;
During the stewing process, do not add any fats, oils, salt, or sugar.

A classic version of a dish of stewed vegetables is stewed cabbage. The recipe for this dish is very simple.

Stewed cabbage (50 kcal)

white cabbage – 500 gr.;
medium-sized onion – 1 pc.;
large carrots – 1 pc.;
tomato sauce – 5 tbsp;
water - about half a glass;
large bay leaf – 1 pc.;
a little ground allspice.

1Cut the cabbage into strips, dice the onion, and grate the carrots.

2Place in a saucepan, add water and place on low heat.

3After 20 minutes, add bay leaf and pepper with tomato sauce.

4Simmer for another 10-15 minutes.

5Add salt and pepper to taste.

Another very tasty and nutritious recipe.

“Yeralash” of stewed vegetables

Prepare:

cauliflower – 1 small head;
zucchini – 1 pc. medium size;
blue – 1 pc. average;
bell pepper – 1 pc. large;
onion – 1 large head;
carrots – 1 pc. small;
tomato sauce – 1 tbsp;
salt - a pinch;
water – 0.5 cups;
spices to taste.

1 Disassemble the cauliflower into inflorescences and simmer separately in a small amount of water for 15-20 minutes.

2Cut the zucchini, blue pepper, bell pepper and onion into cubes, grate the carrots.

3Place in a thick-walled saucepan, add water and simmer over low heat for about 20 minutes until cooked.

4Add the prepared cauliflower, tomato sauce, salt, spices, mix gently and let it all simmer for 1-2 minutes.

5 Cool and eat this dish chilled.

Steamed and steamed vegetables

Why are nutritionists so fond of recommending steamed vegetables?

It turns out that there are undeniable arguments in favor of this particular cooking technology:

food is easier to digest. It does not irritate the gastrointestinal tract and at the same time promotes its better absorption. Steaming saturates vegetables with moisture, making them tender and juicy;
such dishes do not contain a drop of fat, cholesterol and carcinogenic harmful substances that are formed after frying;
preserve as much as possible all useful substances, taste, color, and most importantly, vitamins, minerals and trace elements;
Steamed vegetables cook very quickly and easily. In a double boiler, you can easily cook several types of dietary dishes at the same time.

The main thing is not to add salt and oil during the cooking process! This will reduce the calorie content of the dish as much as possible, which means you can quickly lose those extra pounds.

The importance of foods in the human diet and proper nutrition

Vegetables are considered one of the most important types of food in the human diet for the following reasons:

contain fiber, which has a positive effect on digestion;
rich in vitamins and minerals that are required for the normal functioning of the body;
contain complex carbohydrates that provide the body with energy for a long time;
some types of vegetables contain plant protein;
promote the absorption of other foods, such as meat and fish.

Important! Without vegetables, it will be quite difficult to build the right diet for a healthy diet. It is difficult to completely replace the beneficial substances they contain.

Be sure to see: Is it possible to eat corn while on a diet: benefits and harms? Get a complete set of proteins, fats and carbohydrates from Doshirak dietary products on a diet: is it possible to eat fast food products? Is it possible to eat soy sauce while on a diet: all the myths and truth

Oven-roasted vegetables

Vegetables can simply be baked whole. And if you do a little magic at the stove, you will get real baked vegetable masterpieces. Original and very useful. Here are some of them.

Recipe for baked vegetables with mushrooms

eggplant – 1 piece, large;
zucchini – 1 piece, medium;
sweet pepper – 2 pcs.;
onion – 1 pc.;
champignons – 5-6 pcs.;
tomatoes – 2 pcs.;
garlic – 2 cloves.

1Cut the eggplants into cubes, add salt and let stand for 30 minutes. to remove bitterness.

2Cut the remaining vegetables into arbitrary medium pieces.

3 Cut the mushrooms into 4 parts.

4Cover a deep dish with baking foil so that it protrudes sufficiently beyond its edges.

5Place the vegetables in a mold, add salt, add chopped garlic and cover with foil.

6Bake at 200 degrees for about 1 hour. Then open the foil, sprinkle with olive oil if desired and leave in the oven for another 15 minutes to form a beautiful golden brown crust.