Vegetables and fruits are found in almost all diets. They are essential for health and weight loss. Choose the right weight loss diet. Vegetables and fruits, protein products, healthy fats - it should all be on the menu. Of course, you can choose a diet based only on vegetables or fruits; or chicken. But it is rather a day of fasting, 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 high amount of fiber, which helps food digest faster, helps speed up metabolism, creates a feeling of fullness, suppresses appetite, and improves bowel function.
In addition, many fruits and vegetables remove excess water from the body, relieve swelling, which is also important when losing weight. They also contain a large amount of vitamins, minerals and other beneficial substances.
But you have to remember to choose vegetables and fruits with a low glycemic index, not too sweet and starchy. Otherwise, the weight, on the contrary, may increase.
What's the best way to eat fruits and vegetables?
It is important to consume vegetables and fruits properly while on a diet. It is useful for preparing salads, smoothies, juices, snacks from fresh fruits and vegetables. But you can not abuse raw vegetables, otherwise bloating, constipation or diarrhea, gas, pain can bother you. Therefore, the menu should also include dishes made from heat-treated vegetables. Best boiled, baked and baked.
The fruits can be eaten with snacks. Vegetables can be eaten with any meal.
The most useful vegetables: eggplant, broccoli, cauliflower, peppers, cucumbers, zucchini, pumpkin, daikon, turnip, celery, squash, beets. As for fruits, you should choose citrus, apples, nectarines, kiwi, pineapple, quince.
Diet options
Here are some diet options that use fruits and vegetables.
- A protein-vegetable diet involves the use of cottage cheese, lean meat, chicken eggs, nuts, fish, seafood, kefir, yogurt. As well as vegetables (mainly green vegetables). For fruits, citrus fruits and green apples can be added.
- Another option for a complete and varied diet is a diet for the lazy. 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 5 p. m. you can only drink.
- Eggs, grains, fruits, vegetables, cheeses, cottage cheese, whole grain bread, dried fruits and berries are allowed with the "English diet". You cannot eat meat and fish, so the diet is more rigid.
- The winter diet is a great option for those who want to lose weight in a tasty and satisfying way. The menu contains all healthy products, including vegetables and fruits. In addition, it is very important to eat fresh fruit.
How to eat well to lose weight? Choose a diet that has a varied and satisfying menu. And of course, don't forget about vegetables and fruits.