Vegetables and fruits are found in almost every diet. They are essential for health and weight loss. Choose the right diet for weight loss. Vegetables and fruits, protein products, healthy fats - all this should be present in the menu. Of course, you can choose a diet only on vegetables or fruits; or chicken. But this is more of a day of fasting, because 3-5 days to stick 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 the food to digest faster, helps speed up metabolism, creates a feeling of satiety, suppresses appetite and improves bowel function.
In addition, many fruits and vegetables remove excess water from the body, relieve swelling, which is also important for weight loss. They also contain large amounts of vitamins, minerals and other nutrients.
But we must remember that you should choose vegetables and fruits with a low glycemic index, not too sweet and starchy. Otherwise, the weight, on the contrary, may increase.
What is the best way to consume fruits and vegetables?
It is important to eat vegetables and fruits properly during the diet. It is useful to prepare salads, smoothies, juices, snacks from fresh fruits and vegetables. But you can not abuse raw vegetables, otherwise you may be worried about bloating, constipation or diarrhea, flatulence, pain. Therefore, the menu should also include dishes of cooked vegetables. It is best cooked, stewed and baked.
The fruits can be eaten with snacks. Vegetables can be consumed with any meal.
The most useful vegetables: eggplant, broccoli, cauliflower, peppers, cucumbers, zucchini, squash, daikon, turnips, celery, pumpkin, beets. As for the fruit, you should choose any citrus fruits, apples, nectarines, kiwi, pineapple, quince.
Diet options
Here are some dietary options that use fruits and vegetables.
- The protein-vegetable diet includes the use of cottage cheese, lean meat, chicken eggs, nuts, fish, seafood, kefir, yogurt. As well as vegetables (mostly green vegetables). Citrus and green apples can be added to the fruit.
- 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. It is also important to exclude fatty, salty, spicy and smoked foods.
- The Protasov diet is a low-calorie weight loss program. The diet includes protein foods, starch-free vegetables, as well as oranges, grapefruits and apples.
- The American diet also includes eating vegetables, fruits, lean meats and dairy products. The nuance is that after 5 pm you can only drink.
- The "English diet" allows eggs, cereals, fruits, vegetables, cheese, cottage cheese, whole grain bread, dried fruits and berries. You cannot eat meat and fish, so the diet is stricter.
- The winter diet is a great option for those who want to lose weight tasty and filling. The menu contains all healthy products, including vegetables and fruits. It is also very important to eat fresh fruit.
How to eat properly to lose weight? Choose a diet with a varied and satisfying menu. And of course, do not forget about vegetables and fruits.