Vegetables and fruits can be found in almost any diet. They are essential for health and weight loss. Choose the right diet for weight loss. Vegetables and fruits, protein products, healthy fats - these should all be on the menu. Of course, you can only choose a diet based on vegetables or fruits; Or chicken. But this is quite a day of fasting because 3-5 days of following 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 promotes rapid digestion of food, speeds up metabolism, creates a feeling of fullness, suppresses appetite and improves intestinal function.
In addition, many fruits and vegetables expel excess water from the body, relieves swelling, which is also important for weight loss. They also contain large amounts of vitamins, minerals and other beneficial substances.
But we must remember that you should choose vegetables and fruits with low glycemic index, not so sweet and starchy. Otherwise, the weight, on the contrary, may increase.
What is the best way to consume fruits and vegetables?
Proper consumption of vegetables and fruits is important during the diet. It is useful to prepare salads, smoothies, juices, snacks from fresh fruits and vegetables. But raw vegetables can not be abused, otherwise bloating, constipation or diarrhea, flatulence, pain may bother you. Therefore, the menu should also include dishes made from thermally processed vegetables. Best cooked, stewed and baked.
Fruits can be eaten with food. Vegetables can be taken with any meal.
The most useful vegetables: eggplant, broccoli, cauliflower, bell peppers, cucumbers, zucchini, pumpkin, daikon, turf, celery, pumpkin, beets. As for the fruit, you should choose any citrus fruits, apples, nectarines, kiwis, pineapples, quinces.
Diet options
Here are some dietary options that include 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). For fruit you can add citrus and green apples.
- The lazy diet 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.
- 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 includes eating vegetables, fruits, lean meats and dairy products. The nuance is that after 17 hours you can only drink.
- Eggs, grains, fruits, vegetables, cheese, cottage cheese, whole grain breads, dried fruits and berries are allowed in the "English diet". You can not eat meat and fish, so the diet is more strict.
- The winter diet is an excellent 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.