Vegetables and fruits are found in almost any diet. They are essential for health and weight loss. Choose the right diet to lose weight. Vegetables and fruits, protein products, healthy fats - all this should be present on the menu. Of course, you can choose a diet of only vegetables or fruits; or chicken. But this is more of a fasting day, because 3-5 days to adhere to such a diet is not healthy.
The importance of fruits and vegetables for health and weight loss
Vegetables and fruits contain a large amount of fiber, which helps food digest faster, helps speed up metabolism, creates a feeling of fullness, suppresses appetite, and improves bowel function.
Also, many fruits and vegetables remove excess water from the body, relieve bloating, which is also important when losing weight. They also contain a large number of vitamins, minerals, and other beneficial substances.
But we must remember that it is necessary to 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 consume vegetables and fruits properly during the diet. It is useful for preparing salads, smoothies, juices, snacks of fresh fruits and vegetables. But you can not abuse raw vegetables, otherwise bloating, constipation or diarrhea, flatulence, pain may bother you. Therefore, the menu should also include dishes made with thermally processed vegetables. Better boiled, stewed and baked.
The fruit can be eaten with snacks. Vegetables can be eaten with any meal.
The most useful vegetables: eggplant, broccoli, cauliflower, bell peppers, cucumbers, zucchini, pumpkin, daikon, turnip, celery, pumpkin, beets. As for fruits, you should choose any citrus, apple, nectarine, kiwi, pineapple, quince.
Diet options
Here are some diet options that use fruits and vegetables.
- A protein and vegetable diet involves the use of cottage cheese, lean meat, chicken eggs, nuts, fish, shellfish, kefir, yogurt. Besides vegetables (mainly vegetables). For fruits, citrus and green apples can be added.
- A sloth 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. Also, 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 from 17 hours you can only drink.
- Eggs, cereals, fruits, vegetables, cheeses, cottage cheese, whole wheat bread, nuts and berries are allowed with the "English Diet". You cannot eat meat or 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 items, including vegetables and fruits. Also, it is very important to eat fresh fruit.
How to eat well to lose weight? Choose a diet that has a satisfying and varied menu. And of course, don't forget the vegetables and fruits.