The role of vegetables in weight loss diets
Vegetables play a key role in any nutritional regimen for weight loss. In addition to being rich in essential substances for the organism, they also have a high content of cellulose that creates a feeling of satiety.
In addition, cellulose belongs to the fibers, so together with the other substances of the group plays a role in improving the intestinal peristalsis and emptying the bowels, helps to normalize the glucose levels and metabolism, and so on. Furthermore, plant fibers help some of the fat to not be absorbed, but eliminated.
Another advantage of vegetables in weight loss diets is that they have a very low carbohydrate content and their overall calorific value is low. In terms of calorific value, however, it should be noted that not all vegetables are useful for weight loss.
100 grams of leafy salads contain 17 kcal, and 100 grams of mashed potatoes contains 92 kcal. Clearly, both options are not equivalent with regard to diets. So naturally comes the question: Which vegetables are suitable for weight loss? The list is long, especially for long-term regimes in which diversity is sought. Yet we may list the vegetables that are most commonly used in weight loss diets.
The 5 most commonly used vegetables in weight loss diets
So, by commenting on Which vegetables are most suitable for weight loss, let‘s explore the best for the purpose. The sequence of the vegetables ranked first in the list is a little conditional, because each vegetable is useful in its own way both for the overall condition of the organism and for weight loss.
Still, however, we can mention the five vegetables, which due to their qualities invariably find their place in the weight loss menu recommended by dieticians. 100 grams of stalks of celery contain only 13 kcal, they are satiating and provide extremely valuable elements for the organism, including potassium, phosphorus, zinc and magnesium. Among other benefits, they are also related to the food processing and absorption of substances by the organism.
Potassium is important for regulating water and acidic balance, for prevention and treatment of diabetes, intestinal inflammations, and so on. Phosphorus is important fo protein metabolism, digestion, absorption of certain vitamins. In complex biochemical processes it plays a role in the metabolism of fats, carbohydrates and proteins. Magnesium is also essential for glucose to degrade and turn into energy.
Potassium, phosphorus, zinc and magnesium are contained in spinach. Thus, this green leafy vegetable, although more popular as useful for the muscles, bones, nervous and cardiovascular system, actually has a significant impact on the proper nourishment of the organism. In addition, spinach is rich in folic acid, which plays a role in the metabolism of amino acids, vitamins А, В6, as well as С, Е, and so on.
Magnesium, potassium and phosphorus are also contained in cucumbers, which are also rich in folic acid, vitamins В6 and С, as well as vitamin К, as well as in a number of other useful substances. Moreover, cucumbers have high water content and they are satiating, although they contain only 13 kcal per 100 grams.
Broccoli also has a low calorific value, but it satiates and keeps this feeling for a while; activates the metabolism. Contains proteins, folic acid, vitamins В6, С, as well as Е and К.
String beans can replace the meat because of the high protein content, as well as because of the fiber content that are essential for normal digestion and the function of the excretory system.
The beans also contain phosphorus, folic acid, vitamins А, С, К and a number of other beneficial substances. The “ranking” can be continued with carrots, asparagus, pepper, onions, radishes, cauliflower, eggplant and others.
Principles for creating a weight loss menu
Weight loss diets include limitations with regard to consumed food, but in fact, they are related only to excess calories – these that are unnecessary for the organism because the body fails to consume them as energy. The limitations should not be sudden, but in accordance with the needs of the particular body structure, the physical activity and capabilities of the person, his age, sex, general health condition, potential specific diseases.
The goal is the consumption of calories to exceed their intake, as the resulting calorie deficit being 10 to 20%. At the same time, sufficient amounts of the substances required for its existence and development should be provided to the body: proteins, fat, carbohydrates, minerals and vitamins. The “secret” of the successful diet is in selecting the ingredients and way of preparation.
For example, it is best to consume the vegetables raw – as a salad, grated, in the form of freshly squeezed juices and fresh. The same thing applies to fruits, with the clarification that it is good to consume them as snacks between the main meals, while vegetables are invariably present at lunch and dinner, often even in the breakfast menu. The main dishes can be cooked, steamed, baked, as well as the vegetables.
As it was mentioned, ingredients are essential. For example, not all vegetables are suitable for weight loss. The general rule is to select vegetables with a low /under 40/ glycemic index. It is an indicator of how fast and to what degree a given food raises your blood sugar.
For foods with low glycemic index, the rise in sugar is moderate, the release of energy is even and gradual. Vegetables with low GI are also low-calorie. Such vegetables if consumed fresh are the cabbage, peppers, cucumbers, radish, tomatoes, carrots, green leafy vegetables, and so on; cooked beans, boiled cauliflower, cooked broccoli, etc.
The necessary carbohydrates can be obtained from whole-grain bread, millet, rice, baked potatoes and buckwheat. Suitable foods for protein supply are fish and lean meats, for example, turkey and chicken, low-fat dairy products and eggs.
Fats also should not be limited drastically – if they are less than 15 % of the total calorie intake, certain hormones such as cortisol, estrogen, testosterone can be disturbed, as well as the absorption of some vitamins such as A, D and others that are fat-soluble. The necessary fats can be obtained from oily fish, nuts, linseed, avocado and walnuts.
The rule of five meals a day and weight loss
It is good to eat five meals a day in small portions in weight loss diets: breakfast, lunch and dinner, with two snacks – one before lunch and the other in the late afternoon.
When following such a diet, one does not get hungry during the day and normally consumes less food, and can more easily control his appetite. Furthermore, when eating smaller portions more frequently, bad cholesterol and blood sugar are reduced, metabolism imrpoves and the organism gets rid of the unnecessary and harmful substances. There are no “fixed and universal” eating hours, but once you have chosen certain hours, better stick to them.
Breakfast should be consumed between 8.30 a.m. and 9 a.m. at the latest. Before the breakfast you can consume zeolite, which is a powerful antioxidant, it stimulates the intestinal peristalsis, normalizes the acidity in the body, it has a cleansing effect on the liver and gallbladder, as well as on the kidneys. By 10.30 a.m. – 11 a.m., you should eat your morning snack, and the lunch should be consumed at 1 p.m. At 5 p.m. its time for the afternoon snack, and the dinner should be consumed early – at 7 p.m.
The meals when following a weight loss diet are individual and should be prescribed by a nutritionist according to your personal characteristics and the results of the medical examinations. However, we can present to your attention an exemplary weekly menu – not to perform it, but only to gain insight into the regimes.
Exemplary menu for the week
Breakfast on the first day can be a gruel of buckwheat and a salad of peppers, tomatoes and cucumbers. You can drink a cup of green tea. The morning snack can be consist of steamed zucchini with some tomatoes and parsley. The lunch may include roasted chicken with vegetables – fresh or steamed.
The afternoon snack can consist of a tomato and a pepper, and the dinner – grilled fish, vegetables and herbal tea. The breakfast on the second day can be made from vegetable salad – pepper, red cabbage, and so on, and the morning snack may be a green apple.
The lunch can consist of a vegetable soup or broth, roasted white chicken meat, brown rice, red beets salad and a glass of fresh tomato juice. The afternoon snack – low-fat yoghurt, and for dinner –roasted veal, vegetable salad with some yoghurt.
On the third day, the breakfast can be made from salad of carrots and celery, and the morning snack – baked potatoes. the lunch may include cabbage soup and vegetable broth, boiled veal with carrots, fresh vegetable juice, and the afternoon snack – fruit according to the season.
The dinner can be vegetarian – tomatoes, cauliflower, broccoli and onions. The breakfast on the fourth day can consist of a pear and oatmeal; the next breakfast – low-fat curds with dried fruits, the lunch – red beets salad, buckwheat gruel and asparagus, 2 boiled eggs and a glass of fruit juice.
Then you can consume a carrot or apple, and for dinner – roasted lean meat and grilled vegetables, and some herbal tea. On the fifth day: rice gruel, 2 slices of rye bread, tea with honey and lemon; oatmeal and vegetable or fruit juice without additional sweeteners; vegetable soup, veal goulash, tomato salad with unsweetened fresh fruit juice. The afternoon snack can consist of almond nuts, and for dinner – steamed zucchini, eggplant and peppers.
The sample menu for the sixth day starts with boiled eggs /2/, roasted apple and tea with honey and lemon. The morning snack can consist of low-fat yoghurt and two slices of pineapple. The lunch – vegetable soup, fish fillet, carrot salad and unsweetened fresh fruit juice.
You can consume a fruit salad in the afternoon, and for dinner – a portion of roasted meat /lean/, with vegetable garnish and a cup of herbal tea. The seventh day can start with oatmeal with sme grated apple, as you can also add dried fruits, yoghurt and honey. The morning snack can consist of an apple, and the lunch – chicken soup, fish cutlets and vegetable salad. The afternoon snack can be made from a fruit salad, and the dinner – baked fish with vegetable salad.