Vegetables and fruits are found in almost every diet. They are essential for health and weight loss. Choose the right weight loss diet. Vegetables and fruits, protein products, healthy fats - all this must be present on the menu. Of course, you can only choose a diet on vegetables or fruits; or chicken. But this is rather a fasting day because 3-5 days to adhere to such a diet is unhealthy.
The importance of fruits and vegetables for health and weight loss
Vegetables and fruits contain a large amount of fiber, which helps food to digest faster, helps speed up the metabolism, creates a feeling of satiety, suppresses appetite and improves intestinal function.
In addition, many fruits and vegetables remove excess water from the body, relieving swelling, which is also important when losing weight. They also contain a large amount of vitamins, minerals and other beneficial substances.
But we must remember that you should choose vegetables and fruits with a low glycemic index, not too sweet and starchy. Otherwise, on the contrary, the weight may increase.
What is the best way to consume fruits and vegetables?
It is important to consume vegetables and fruits properly while on a diet. It is useful to prepare salads, smoothies, juices, snacks from fresh fruits and vegetables. But you can not abuse raw vegetables, otherwise bloating, constipation or diarrhea, flatulence, pain can bother you. Therefore, the menu should also include dishes made from thermally processed vegetables. Best cooked, stewed and baked.
Fruit can be eaten with snacks. Vegetables can be eaten with any meal.
The most useful vegetables: eggplant, broccoli, cauliflower, peppers, cucumbers, zucchini, pumpkin, daikon, turnips, celery, squash, beets. As for fruits, you should choose any citrus fruits, apples, nectarines, kiwi, pineapple, quince.
Dietary options
Here are some diet options that use fruits and vegetables.
- A protein-vegetable diet involves the use of cottage cheese, lean meats, chicken eggs, nuts, fish, seafood, kefir, yogurt. As well as vegetables (mostly green vegetables). For fruits, citrus and green apples can be added.
- A diet for the lazy is another option for a complete and varied diet. The essence of the diet is to drink a glass of clean water before each meal. In addition, it is important to exclude fatty, salty, spicy and smoked foods.
- The Protasov diet is a low-calorie weight loss program. The diet includes protein foods, non-starchy vegetables as well as oranges, grapefruits and apples.
- The American diet also involves eating vegetables, fruits, lean meats and dairy products. The nuance is that after 17 hours you can only drink.
- Eggs, cereals, fruit, vegetables, cheeses, cottage cheese, wholemeal bread, dried fruits and berries are allowed with "English diet". You can not eat meat and fish, so the diet is more rigid.
- The winter diet is a good option for those who want to lose weight tasty and satisfying. The menu includes all healthy products, including vegetables and fruits. In addition, it is very important to eat fresh fruit.
How to eat properly to lose weight? Choose a diet that has a varied and satisfying menu. And of course, do not forget about vegetables and fruits.