Vegetables are a low-calorie, high-fiber diet food that is ideal for weight loss and fat loss. Ballast substances in vegetables improve the functioning of the gastrointestinal tract, cleanse the body of harmful toxins, and help get rid of excess weight.
Plant foods are rich in vitamins and minerals, do not contain fat, harmful cholesterol, quickly saturate. For weight loss, it is advisable to eat raw vegetables, occasionally stewed, boiled. A variety of recipes for vegetable dishes allows you to create an individual diet for every day, combining natural juices, soups, salads and casseroles. Fresh meals are most useful, so do not cook in advance, leaving the preparations in the refrigerator, the usefulness of which will decrease by 70% in a few hours.
The most useful vegetables for weight loss
For effective weight loss, it is necessary to include in the diet non-starchy vegetables rich in fiber, water and, such as carrots, cucumbers, celery, tomatoes, cabbage, asparagus, sweet peppers and radishes. The more colorful the vitamin salad, the more useful substances it contains. Nutritionists do not recommend eating potatoes, referring to them as high-calorie foods.
How many vegetables can you eat while losing weight? Vegetables (different) should be eaten at least 1-1.5 kg during the day (without mayonnaise, ketchup and sauces). It is desirable to fill dishes with vegetable oil, low-fat sour cream,. It is necessary to drink per day, excluding coffee, tea, carbonated drinks.
Vegetables that you can eat while losing weight (and in the evening too)
Carrot
Raw carrots contain potassium, beta-carotene, and vitamin A. Increases hemoglobin levels, improves vision and metabolism. A low-calorie orange vegetable can be consumed whole, grated or in the form of purees, juices. We are dedicated to carrots.
cucumbers
Consisting of 90-95% water, cucumbers are distinguished by a minimum of fats and a maximum of useful organic compounds. An important source of iodine, potassium and fiber improves intestinal motility, removes excess cholesterol. One of the lowest calorie vegetables (15 kcal / 100 grams), an indispensable ingredient in fasting days and popular diets. Cucumbers are most useful in the season of their natural ripening.
Celery
Celery is a unique plant whose leaves, roots and roots are saturated with essential oils, vitamins and minerals. Due to the presence of zinc, potassium, iron, phosphorus, calcium, magnesium vitamins A, B, E, C, PP celery:
- rejuvenates, cleanses the body, eliminates excess fluid;
- fills with energy, invigorates;
- improves the functioning of the gastrointestinal tract, relieving the intestines from stagnation;
- burns excess calories, helps to reduce weight.
To prevent obesity, weight loss, it is recommended to drink ¼ cup of celery juice three times a day, or mix it with other juices - apple,. Persons who are prone to fullness can consume celery every day, adding to salads, mashed potatoes and other dishes. You can read more about the benefits of celery.
Tomatoes
Tomatoes are recommended not only for dietary nutrition, but also for the prevention of cancer, cardiovascular diseases. - a special substance contained in tomatoes, speeds up the process of digestion, breaks down fat cells, lowers cholesterol.
Cabbage
Cabbage contains tartronic acid, which prevents the formation of fatty deposits. To maintain a figure and lose weight, cabbage (white cabbage,) is an ideal dietary product that can be consumed in large portions. Light salads, sauerkraut, soups, stews and other dishes are low in calories and nutrition. However, the cabbage diet should not be carried out for more than seven days.
Asparagus
Asparagus (we are talking about it) is a rich source of minerals, antioxidants, fiber,. Low-calorie asparagus (20 kcal/100g) allows you to:
- get rid of cellulite;
- lose extra pounds;
- normalize stool;
- remove excess fluid and toxins.
Bell pepper
Bell pepper is one of the best vegetables for weight loss, which allows you to lose 3-5 kg in 7 days. The sweet vegetable contains vitamin C, A, B, E and P, lycopene, anthocyanins. By adding sweet peppers to meals, you can get enough of less food without cravings for fatty and salty foods. To achieve the maximum effect, the diet course is carried out for 14 days (red pepper diluted with other products is added to the diet).
Radish
A healthy vegetable is rich in vitamins and minerals (sodium, calcium, phosphorus, iron, magnesium, potassium), has a low calorie content (15 kcal / 100 g). By improving metabolism, radish:
- prevents the deposition of fat;
- returns the harmony of the figure;
- regulates the level of sugar and hemoglobin in the blood;
- improves digestion.
Vegetables for weight loss can be eaten both raw and boiled, also baked, grilled, freshly squeezed (in the form of juice). Ingredients for dietary nutrition are selected depending on personal preferences and taste.
Vegetable salad recipes for weight loss
Dietary salad with cottage cheese and vegetables
200-250 g of low-fat cottage cheese is mixed with green onions, chopped sweet peppers, seasoned with a spoonful of sour cream or yogurt.
Cottage cheese with vegetables for weight loss
Fresh cucumbers, tomatoes, celery, cut, salted, sprinkled with olive oil, balsamic vinegar. Add cottage cheese, mix, spread on lettuce leaves.
Carrot and cottage cheese casserole
200 g of grated carrots are mixed with a glass of cottage cheese, 1 egg, 1 tbsp. a spoonful of sugar, vanilla. The curd-carrot mixture is laid out in a special form, baked for 25-30 minutes over medium heat.
Light cabbage salad
One red pepper, 200 g of Chinese cabbage, two cucumbers and tomatoes, a small onion are chopped, mixed, seasoned with olive oil. You can add lettuce, dill, parsley.
Summer soup with cabbage and celery
Cabbage, celery, sweet peppers, carrots, green onions are washed, cut, poured with water (2.5-3 liters). Bring to a boil, cook for 5-7 minutes, the soup can be seasoned with herbs to taste.
Does the vegetable diet have contraindications?
When eating vegetables for weight loss, it is worth considering the individual characteristics of the body. Coarse fiber fibers in vegetables can irritate the stomach lining, so people with gastrointestinal diseases should consult a specialist before dieting.
According to nutritionists, the usefulness of vegetables depends on the way they are prepared. Braising is a suitable method of heat treatment if you do not use fats and high-calorie ingredients in ready meals. Diet recipes for stewed vegetables will be an excellent addition to the diet for weight loss. If the cooking rules are followed, metabolic processes are activated, the body is cleansed of decay products, the digestive tract normalizes, and weight decreases faster.
Boiled, steamed, baked or grilled vegetables will help you lose weight faster. To achieve harmony and save the maximum amount of vitamins, you need to know which foods to include on the menu.
Are all vegetables useful in diet and proper nutrition
In order for the figure to remain slim and the body healthy, you need to introduce vegetables into your daily diet. Their calorie content is low, they contain a lot of vitamins, minerals, which provide a balanced diet. They contain fiber, which cleanses the gastrointestinal tract of harmful accumulations, lowers bad cholesterol, and normalizes digestion.
Attention! The daily dose of vegetables should not exceed 1.5 kg.
As part of dietary recipes, you should use the following:
- carrot;
- spinach;
- broccoli;
- tomatoes;
- celery;
- zucchini;
- cucumbers;
- Japanese radish;
- garlic;
- green pea;
- white, red, cauliflower.
Light vegetables, such as cucumbers, tomatoes, broccoli, eggplant, celery, paprika, spinach, contain less than 100 calories per 100 g. They will increase your chances of rapid weight loss.
Foods high in starch (potatoes, pumpkin, peas) should be consumed in limited quantities. And asparagus, celery, artichoke are not dangerous for the figure.
Be sure to check out:
How to cook: what vegetables are best to eat
In the absence of diseases of the digestive tract, it is recommended to eat fresh vegetables. However, you must first consult with a nutritionist or gastroenterologist. Raw foods are eaten immediately after cooking, as they quickly lose nutrients. You can make salads, cold soups, snacks, smoothies, fresh juices, vitamin cocktails from them. It is better to combine them with vegetable oils, low-fat sour-milk products. 
The best ways to cook vegetables are boiling, steaming, baking, stewing. They retain more nutrients and, with the right combination of ingredients, contain a minimum of calories.
Interesting! But from frozen, pickled, canned, salted and fried vegetables, it is better to refrain from losing weight. They lose most of the vitamins and minerals, have a high calorie content, and contain carcinogens.
Dietary tasty and healthy vegetable dishes will make the diet more varied. The main thing is to periodically replenish the menu with new low-calorie recipes, as well as use different methods of cooking vegetables.
boiled
When losing weight, it is worth taking note of several recipes for boiled vegetable diet dishes. They contain a minimum of calories, speed up metabolism, normalize digestion, retain a maximum of vitamins and minerals. You can cook soup, vegetarian borscht from vegetables, serve them as a side dish with lean meat or fish. Throw the ingredients into boiling water, and add salt at a minimum, at the very end, or refuse it altogether.
Stewed
Recipes for dietary stewed vegetables should be in the diet of a person who is losing weight, as they are low in calories, contain a lot of fiber, vitamins, minerals, they are low in carbohydrates and fats. Hot should not contain fats, foods with a lot of calories, starch, chemical additives. 
In dietary recipes, vegetables are not fried in oil, but are immediately stewed in a stainless steel thick-bottomed container. Cook them over low heat under a lid for no longer than 40 minutes. Stewed vegetables during a diet are not poured with a lot of water, as it will dissolve useful substances. Products will languish in their own juice.
Grilled or charcoal
Low-calorie charcoal vegetable recipes should be in the arsenal of those losing weight, who often go on picnics. Products before cooking are cut into pieces and dried with paper napkins. Marinade will make a diet vegetable dish even more fragrant and juicy. For its preparation, lemon juice, vinegar, soy sauce, garlic, vegetable oils, wines, and spices are often used.
Vegetable circles are poured with a mixture and infused in the refrigerator for at least half an hour. Then they are fried on a grill over coals or a grill pan on both sides until golden brown. If desired, stewed vegetables can be sprinkled with sesame seeds or grated cheese. Served with a dietary dish with sauce. Its basis can be natural yogurt, sour cream, and chopped greens, etc. are used as additional ingredients. 
Baked in the oven
Recipes for dietary dishes from vegetables in the oven should not contain fat. So they will retain the maximum benefit, will have a low calorie content.
Important! Products are prepared whole, cut in half, circles or cubes. Then the pieces are laid out on parchment paper or foil. To get a delicious crust, they are lubricated with vegetable oil, supplemented with spices. It is better to salt them a few minutes before the end of cooking, so diet vegetables in the oven will retain their juiciness.
For each component, you need to select the temperature and cooking time. For example, potatoes, carrots, onions are cooked for 30 - 45 minutes, different types of cabbage - from 15 to 25 minutes, paprika, zucchini, pumpkin, tomatoes, asparagus - from 10 to 20 minutes. Diet oven baked vegetables with different cooking times can be cooked separately or together by placing them on a baking sheet.
To further reduce the calorie content of baked vegetables in the oven, you can cook them in a sleeve or foil without oil. 
You can also make a casserole. The main components are supplemented with eggs, low-fat kefir, milk, cheese, etc.
For a couple
Recipes for dietary vegetables in a double boiler are simple and quick. The cooking temperature does not exceed 100 °, so the components retain their color, taste and the maximum amount of nutrients.
When preparing steamed vegetable dishes, observe the following rules:
- Choose firm, unripe vegetables, otherwise they will lose their shape.
- Cut them into equal pieces so that they are ready at the same time.
- Lay vegetables in a single layer for faster cooking.
- Cook on the top tier of the steamer.
- Follow the temperature and cooking time indicated in the recipe to preserve the structure and nutrients.
Subject to these rules, steamed vegetables will be healthy and tasty.
In a slow cooker
Vegetable side dishes in a slow cooker retain a maximum of vitamins and minerals, so they are good for health. This method of cooking is in many ways similar to cooking in a double boiler. But you need to take into account the peculiarities of cooking in different appliances, because they have a different bowl volume, so the amount of water is also different. 
Important! Make sure that the water does not exceed ½ of the volume of the bowl and does not touch the cooking container.
The power of multicookers is different, the higher this indicator, the longer it takes to cook the dish. For example, for a 3L Polaris with 500W power, you need to take less liquid and increase the cooking time, for Redmond (4.5L, 1600W) regular recipes will do, for Panasonic (5L, 840W) you need more water and time.
Diet and low-calorie vegetable dishes, and delicious side dishes
Diet recipes for stewed vegetables for weight loss will help make the menu varied. You can cook food on the stove in a metal dish with a thick bottom, in a slow cooker, double boiler in the appropriate mode, oven or microwave. Delicious and fragrant vegetable platter will saturate the body with useful substances, satisfy taste needs, and accelerate weight loss.
Summer vegetable stew
Stewed vegetables are prepared in different ways, one of the popular recipes is stew. The dietary dish turns out bright, fragrant, has a rich taste.
Recipe:
Serve in serving bowls sprinkled with dill.
Cabbage with mushrooms and pepper
The hostess should arm herself with recipes for stewed vegetable dishes that are quick and easy to prepare. Cabbage with mushrooms and paprika meets these requirements and also tastes great.
Step by step recipe:
- Stew chopped cabbage in olive oil with water (1: 2), stir, do not cover, keep until golden brown.
- Separately, stew 1 onion on the same mixture, after 3-5 minutes add grated carrots, hold for 3 minutes.
- In the same way, process 1 chopped paprika, and then 800 g of champignons.
- Mix all the vegetables, add spices, a little sugar, 2 tbsp. l. tomato. Simmer for another 5 minutes, then remove from the stove, leave covered for half an hour.
Serve with boiled potatoes or steamed chicken. 
Caviar from zucchini and eggplant
Stewed diet dishes from quickly relieve hunger and delight with their benefits. This truly summer caviar is delicious both hot and cold.
Recipe:
- Peel, de-seed, wash and cut into medium-sized cubes 1 zucchini, 3 eggplants, 3 tomatoes, 2 sweet peppers, chop the onion, crush 1 clove of garlic.
- Separately stew eggplants, zucchini, tomatoes, onions with carrots and tomatoes in a pan (olive oil with water).
- Combine all the ingredients in a saucepan or saucepan with a thick bottom, cover with a lid, simmer over moderate heat in your own juice.
- At the end of cooking, add salt, pepper, garlic.
Stewed zucchini-eggplant caviar can be eaten with young boiled potatoes. 
Saute
This vegetable stew can be eaten fresh or canned. It is simple and takes half an hour to prepare.
Recipe:
- Coarsely chop 2 - 3 eggplant, 2 paprika, 2 tomatoes.
- Put the vegetables in a saucepan, sprinkle with 1 tbsp. l salt and sugar (without a slide), add 3 tbsp. l. olive oil, 6 tbsp. l. water, 2 - 3 tbsp. l. vinegar.
- Simmer over medium heat covered. Bring to a boil first, then lower the temperature.
- Cook, stirring occasionally for 25 to 30 minutes.
Remove from the stove, cool, leave in the cold for 12 hours, then consume.
According to this recipe, you can cook a simple, quick and tasty diet dish. Stewed beans with mushrooms will relieve hunger for a long time, saturate the body with vegetable protein. 
Step by step recipe:
- Soak in water for 2 - 6 hours 3 cups of Bulgarian beans.
- Let the beans simmer until tender (about 2 hours).
- Grind the carrots.
- Cut 300 g of mushrooms, simmer in a non-stick pan until the liquid has evaporated, then drain it, add a mixture of olive oil and water.
- Cut the onion, add to the mushrooms, after 3-5 minutes throw the carrots.
- After 5 minutes, add 2 tbsp. l tomato paste or juice, simmer.
- Drain the water from the beans, add them to the mushrooms, mix, add a little boiling water (so that the water can be seen, but not covered), simmer for 20 minutes after boiling. Add spices.
Remove from the stove, leave for 20 minutes under the lid, then eat.
Lean cabbage rolls with rice
This recipe is suitable for vegetarians or people who fast. The filling can be wrapped in cabbage or grape leaves.
Recipe:
- Stew in the usual way (olive oil and water) 200 - 250 g of mushrooms with chopped onions.
- After evaporation of the liquid from the mushrooms, add 100 g of rice, fry already in a dry frying pan.
- Salt the filling, add spices, pour in 100 ml of water, simmer until the rice swells.
- Scald cabbage or grape leaves with boiling water.
- Form cabbage rolls, fill them with water up to half, add 2 tbsp. l. tomato juice or paste. Cook until done.
Serve stewed cabbage rolls sprinkled with dill. Such a vegetable dish can be eaten even for dinner (2 to 3 hours before bedtime). 
Moussaka
If you are an avid meat eater, then write down this recipe. This multi-component dish with vegetables and meat has a rich taste and aroma.
Step by step recipe:
- Stew 500 g of minced meat until half cooked, transfer to a saucepan.
- In a frying pan, in turn, simmer until half cooked 2 chopped onions, 3 carrots, 4 eggplants, 3 red paprikas, 2 yellow sweet peppers, 4 tomatoes. Put all the ingredients in a saucepan with the meat. When stewing carrots, add 1 tbsp. l. brown sugar, keep it in the pan, stirring constantly until it caramelizes.
- Put the saucepan with all the ingredients on moderate heat, simmer under the lid, do not forget to stir.
- 5 minutes before the end of cooking, add spices, chopped garlic (2 cloves), if desired, hot pepper.
Garnish the stew with dill or parsley.
Ragout with rice and chicken
Quick, tasty, hearty vegetable stew with rice and chicken meat contains a minimum of calories. A stewed diet dish is prepared without fat. 
Step by step recipe:
- Simmer 700 g of chicken fillet on a non-stick frying pan.
- Add 100 g broccoli, chopped carrots, 30 g leek, 2 tbsp each. l. boiled or canned corn, peas, beans, celery, 1 cup washed rice. Stir, cover.
- Heat until the juice is released and a pleasant aroma appears.
- Fill with water to cover half the ingredients. Add salt, spices, cover.
- After boiling, reduce the heat and simmer until rice with meat is cooked.
Serve hot, garnished with herbs.
Stuffed zucchini
These delicious and juicy stewed zucchini will be eaten even by children. They look appetizing, have a delicate taste.
Step by step recipe:
- Wash the zucchini, cut off the skin, cut into pieces (across) so that their height is up to 5 cm. Cut out the middle, forming cups.
- Prepare 700 g of minced chicken, mix it with 100 g of chopped onion, spices, 2 tbsp. l. rice.
- Fill each zucchini "cup" with stuffing. Put in cast iron, pour boiling water to cover the zucchini, cover with a lid, put on the stove.
- After boiling, reduce heat, add 100 g low-fat sour cream, 2 bay leaves, simmer for 30-50 minutes.
Serve the stew hot, season with sour cream if desired. 
Carrots stewed with raisins and honey
Those with a sweet tooth will not refuse healthy treats based on carrots and dried fruits. The recipe uses honey, brown sugar or its substitute.
Recipe:
- Cut 2 carrots into small pieces, pour 2 tbsp. l. low-fat milk, 20 g butter until half cooked.
- Add a handful of washed in boiling water, chopped dried fruits (prunes, dried apricots, raisins), 1 tbsp. l. honey. Simmer until done.
If desired, this diet dish can be supplemented with brown rice or millet.
Useful video
Main conclusions
Stewed vegetable dishes will be a worthy addition to the diet of losing weight. They contain a minimum of calories, retain many useful substances, speed up metabolism, make the body burn excess fat faster.
The main thing during cooking is to use low-calorie foods, avoid fats, use fresh, natural products, and do not subject them to prolonged heat treatment. The amount of salt and sugar is better to reduce or replace these ingredients with spices and honey.
One of the most useful products for weight loss are boiled vegetables. Cooked root crops retain the maximum amount of useful elements, while the boiled diet has a minimum number of contraindications (compared to mono-diets or eating raw vegetables).
The most useful vegetables for weight loss
The use of vegetables contributes to the normalization of many metabolic processes, starts the process of losing weight. During a boiled diet, it is recommended to use:
- Beets (49 kcal / 100 g) - normalizes intestinal motility, perfectly copes with the problem of constipation.
- Carrots (25 kcal / 100 g) - easily digested, normalizes intestinal motility.
- Zucchini (23 kcal / 100 g) - in a boiled vegetable, the amount of folic acid, niacin, vitamin A (substances involved in fat metabolism) increases.
- Asparagus (22 kcal / 100 g) - boiled contains more beta-carotene, lutein, vitamin A.
- Cruciferous vegetables: white cabbage, cauliflower, Brussels sprouts, broccoli, turnips (22/47/41/27/32 kcal / 100 g) - normalize the thyroid gland.
Diet on boiled vegetables
Products are part of dietary salads and soups. Boiled vegetables are very important for weight loss, as they have become the main components of several types of diets. The principles and rules of the most effective of them are presented in the table:
| Name of the diet | Duration, intended effect | Approved Products | Prohibited Products | Weight loss rules |
|---|---|---|---|---|
| Protein and vegetable | 4 or 7 days, 2 to 5 kg |
|
|
|
| Fruit and vegetable | 5-7 days, 5 to 10 kg | Any boiled vegetables, fruits (except prohibited) |
|
|
| On vegetable soups | No more than 7 days, about 5 kg |
Any fruits and boiled vegetables, excluding starchy ones. Between servings of soup, it is permissible to add raw vegetables or fruits to the menu |
Starchy foods (potatoes, corn) | Only one main dish is consumed - vegetable soup, prepared according to certain rules. |
| Curd and vegetable | 14 days, up to 7 kg |
|
starch products |
|
| Kefir-vegetable | 7 days, 3 to 5 kg |
|
|
|
Diet menu
An approximate menu of a protein-vegetable diet for seven days can be compiled based on the diet presented in the table:
| diet day | Menu |
|---|---|
| Monday | Unloading day on kefir (1% fat): 500 ml, divided into 3-4 doses |
| Tuesday |
|
| Wednesday |
|
| Thursday | |
| Friday | |
| Saturday | Repeat menu Tuesday (protein day) |
| Sunday | Wednesday Menu Repetition (Vegetable Day) |
Contraindications
Boiled food from vegetables is easily digested, so this diet has a minimum of contraindications. Caution during weight loss should be observed in the presence of the following diseases:
- disorders of the digestive system (gastritis, ulcers, liver disease);
- diabetes;
- anemia;
- prone to allergic reactions.
Recipes for weight loss
During weight loss on boiled vegetables, the diet can be made as balanced as possible. Due to the high content of fiber in vegetables, weight loss practically does not feel discomfort due to hunger.
The daily menu consists of salads, soups, stews and diet casseroles prepared with a minimum amount of salt, consumed without sauces and bread.
Soup
- Time: 45 minutes.
- Servings: 2 persons.
- Calorie content of the dish: 120 kcal / 100 g.
- Destination: for lunch.
- Cuisine: Russian.
- Difficulty: easy.
Lenten vegetarian borscht is prepared on the water, without passivation and frying. It is better to use fresh vegetables, replace the tomato paste with peeled tomatoes. It is necessary to refuse sour cream during weight loss, season the dish with garlic and fresh herbs.
Ingredients
- beets - 3 pcs.;
- carrots - 1 pc.;
- onion - 1 pc.;
- white cabbage - 80 g;
- red beans - 100 g;
- tomatoes - 2 pcs.;
- water - 1.5 l
- greens - 10 g;
- garlic - 3 cloves.
Cooking method
- Pre-soak beans and boil until half cooked.
- Chop the cabbage, grate the beets and carrots on a coarse grater, finely chop the onion.
- Dip cabbage and onion into boiling water, cook for 10 minutes. Add beets and carrots, cook for another ten minutes.
- Scald the tomatoes with boiling water, peel and chop into a puree, add to the soup, cook for 5-7 minutes.
- Before serving, add greens and finely chopped garlic.
Diet stew
- Time: 30 minutes.
- Servings: 4 persons.
- Calorie content of the dish: 90 kcal / 100 g.
- Purpose: for a snack.
- Cuisine: Caucasian.
- Difficulty: easy.
A simple and quick summer recipe for diet vegetable stew, which is good to serve both hot and chilled. If desired, you can add a little salt to the dish and add a teaspoon of sour cream (this will increase the calorie content of a serving of stew by 15 kcal).
Ingredients
- eggplant - 2 pcs.;
- Bulgarian pepper - 3 pcs.;
- onion - 1 pc.;
- carrots - 1 pc.;
- tomato - 1 pc.;
- garlic - 4 cloves;
- greens - 7 g;
- olive oil - 1 tbsp.
Cooking method
- Cut the eggplant into slices, salt and put under the press for 15 minutes.
- Grate the carrots, chop the onion, peel the pepper from the seeds, cut into half rings.
- Put vegetables in a cauldron, add oil, 100 ml of water, simmer covered over medium heat for 15 minutes.
- Peel the tomatoes, cut into cubes. Grind the garlic and herbs, add to the stew, simmer for another 7-10 minutes.
Casserole
- Time: 80 minutes.
- Servings: 4 persons.
- Calorie content of the dish: 120 kcal.
- Purpose: for breakfast.
- Cuisine: Russian.
- Difficulty: easy.
According to the reviews of those who are losing weight, zucchini casserole with cottage cheese is an excellent option for a delicious and hearty breakfast. These two dietary products are perfectly combined with each other, you can serve the dish hot or cold, having prepared it the night before.
Ingredients
- milk zucchini - 300 g;
- low-fat cottage cheese - 250 g;
- egg - 2 pcs.;
- flour - 200 mg;
- salt - a pinch.
Cooking method
- Grate zucchini on a coarse grater, let stand for 10-15 minutes, squeeze out the juice.
- Cottage cheese grind with a fork with an egg.
- Mix zucchini with cottage cheese, add flour, add salt, knead thoroughly.
- Put the resulting mass on a baking sheet, bake in the oven at 180 ° for 35-45 minutes.
Video
In this article, we will talk about the impact of boiled vegetables on the figure, their benefits, harms and contraindications, as well as share delicious diet meals and an exemplary diet menu exclusively on boiled vegetables.
Vegetables are the edible part of plants essential for the human diet. They are rich in vitamins, minerals and fiber, which helps the body to function well. Vegetables are very beneficial for skin, hair, nails and figure. They promote weight loss and are low in calories, so they are ideal for combating hated kilograms. There is even a boiled vegetable diet, which is very common among women.
Benefits and contraindications
One of the disadvantages of such a diet is low calorie content, which may cause weakness, headaches, and a depressed emotional state. It is not recommended to sit on this nutrition system for more than fourteen days, since the body needs fats and carbohydrates, which are practically absent on this diet.
It should also be noted that such weight loss is contraindicated for people suffering from disorders of the gastrointestinal tract, gastritis and ulcers. And children and teenagers under 16 are strictly forbidden to lose weight in this way.
Diet Benefits:
- weight loss by several kilograms in a short time;
- normalization of stool and improvement of sleep quality;
- improving the color and condition of the skin and hair.
- low calorie diet;
- lack of healthy fats and carbohydrates for the normal functioning of the body;
- the probability that all the lost kilograms will come back;
- weakness, hypersensitivity and irritability;
- an increase in the likelihood of disruptions due to strong restrictions;
- slow metabolism due to a severe calorie deficit.
What is more useful for weight loss - raw vegetables or boiled?
Despite the fact that it is commonly believed that raw vegetables are healthier than boiled, this is not entirely true. Both raw and boiled vegetables can harm and benefit. The fact is that heat treatment can increase the availability of one useful substance by completely destroying another.
- boiled carrots are easier to digest and serve as a natural laxative, and the beta-carotene contained in carrots is absorbed much better when cooked than raw. Raw carrots contain pectin and polyphenols - antioxidants that will be destroyed by any heat treatment;
- raw beets contain iron, calcium and magnesium. But useful minerals and vitamins from boiled beets are absorbed better than from raw ones. It should be noted that beetroot is a very strong laxative, it strengthens the walls of blood vessels, removes toxins from the body by cleansing the kidneys and blood.
- Broccoli is the fruit that contains the highest amount of glucosinolates. It is most useful when steamed. Also, broccoli is a dietary product and is often found on the menu for weight loss.
Basic principles of this diet
It should be noted that this diet has several variations, but the most common of them is protein-vegetable. Its main principles are listed below.
- On a vegetable diet, the use of almost all types of vegetables is allowed, with the exception of highly starchy ones. But preference should be given to those that contain the least amount of sugar.
- Vegetables are allowed to boil, eat raw, stew. Boiled vegetables are very effective for weight loss, as they contain a small amount of calories, and are also good for the digestive tract. It is recommended to introduce more low-calorie, vegetable soups, fresh salads, and boiled vegetables into the diet.
- It is allowed to consume lean meats, eggs, olive oil, low-fat cottage cheese, kefir and milk.
- It is necessary to drink as much pure non-carbonated water, herbal teas as possible. Coffee and freshly squeezed juices are also allowed.
- It is necessary to consume at least a kilogram of boiled and fresh vegetables per day, and the calorie content of the diet should not exceed 1300 kcal.
Sample menu for three days
Below is a sample menu of boiled vegetables for a weight loss diet.
Day 1
- Breakfast: two-egg omelet in soy milk with bell peppers and tomatoes, 2 whole grain breads;
- Snack: vegetable salad of cucumbers and tomatoes with sesame seeds, dressed with olive oil;
- Lunch: stewed chicken breast + boiled beetroot salad with garlic;
- Snack: fat-free cottage cheese 150 grams with jam;
- Dinner: sauteed eggplant, bell peppers and tomatoes + a glass of low-fat fermented baked milk.
Day 2
- Breakfast: Hercules boiled in water with honey and fresh berries + freshly squeezed orange juice;
- Snack: two green apples;
- Lunch: vegetable marrow stew + boiled rice with onions and carrots;
- Snack: a glass of kefir;
- Dinner: steamed fish + boiled carrots drizzled with olive oil.
Day 3
- Breakfast: two boiled eggs + cucumber and tomato salad;
- Snack: natural yogurt with nuts and honey;
- Lunch: boiled potatoes, boiled in their skins + baked chicken breast in a sleeve;
- Snack: fresh berries: blueberries/strawberries/raspberries/watermelon;
- Dinner: diet salad without mayonnaise with natural yoghurt dressing with chicken breast + mug of natural coffee.
Diet vegetable dishes
- Stuffed peppers with rice and champignons. Cooking method: remove the core from the pepper and stuff it with champignons, rice and onions. Cook until ready. Serve with tomato sauce and fresh cilantro;
- Sweet salad of boiled carrots with garlic, dressed with low-fat sour cream;
- Vegetable pumpkin soup. For cooking, you will need boiled carrots, pumpkin, spices and low-fat cream. Boil all the vegetables until cooked, overcook the onion in a drop of olive oil and then beat everything in a blender until smooth;
- Okroshka on low-fat sourdough with chicken breast and herbs.
In conclusion, it should be noted that boiled vegetables for weight loss are very useful.
Despite heat treatment, most vegetables retain vitamins and minerals and do not lose their beneficial properties.
Therefore, losing weight on boiled and raw vegetables is optimal and does not harm the body. And if you turn on your imagination, you can eat very diversely and cook many suitable dishes.
The article was checked and approved by Krizhanovskaya Elizaveta Anatolyevna, a practicing family doctor - see below.
Greetings, my dear readers. Did you know that vegetables can help you lose weight? They are present in most diets. But everywhere is a different list. I decided to figure out what vegetables you can eat when losing weight. And what should be excluded during the diet. Let's deal with this issue.
The main advantage of plant foods over other foods is low calorie. When we lose weight, this is exactly what we need. Some of these foods have close to zero calories. After all, they are rich in fiber, which is not digested. Therefore, the body spends more calories on its processing than it receives.
The second advantage of vegetables is that they have a very low carbohydrate content. So they are suitable for those who are on a diet. In addition, they help restore metabolism. Plus, they quickly saturate the body, so you won’t eat much. Thus, you do not seem to starve, and at the same time lose weight.
Separately, I want to say about the celery stalks. 100 g contains only 13 calories. If cooked, you can eat it without restrictions. For women, celery is especially useful, as it helps to cope with hormonal disruptions. Often we cannot lose weight on a regular diet due to hormonal imbalances. But it is worth including celery in the diet, as the weight moves off the ground!
How to cook them
When compiling a diet, adhere to the "rule of the plate." Mentally divide a standard plate into two parts. Divide one half into two more parts. As a result, your plate will be divided into 3 parts. One big and two smaller.
Most of the vegetables should be. You can prepare these products in different ways. It is not forbidden to boil and stew, bake, and also steam them.
The best way is, of course, eating vegetables raw.
The raw product contains a lot of pectins and fiber. These substances help cleanse the intestines, lower cholesterol levels. They also support the normal functioning of the intestinal flora. It is best to eat salad immediately after preparation.
The third part of the plate is protein. From products it can be a turkey, chicken, rabbit. From fish - tuna, pollock, hake, perch. This fish can be consumed in the evening. But salmon, salmon, mackerel and other fatty species - in the morning or in the afternoon. Seafood in this part of the plate can also be squid, oyster, crabs. Meat or fish portion should not exceed 150 g.
How to eat vegetables to lose weight
So we figured out what vegetables to eat and how many of them should be on a plate. Here I want to give some recommendations for combining them with other products.
- If you snack on salad or even replace dinner with it, no bread. Vegetables in a bite with bread cease to be a dietary dish. A small piece of whole grain bread can be eaten only at lunch or for breakfast.
- Some believe that if you eat pasta and raw vegetables, you will not get better. This is not so, the calories from pasta will not go anywhere. Especially if you eat pasta in large portions.
- It is better to cook vegetables in their skins, and do not boil them. The best option is to cook for 15 minutes. Those. the product should be slightly undercooked.
- Vegetables should be eaten as a side dish. Those. there should be more of them on the plate than other products. Try to snack on raw vegetables. Make up your menu in such a way that 2/3 of the daily norm of vegetables is non-starchy foods.
- If you suffer from constipation, it is better to eat raw vegetables often and a lot. These foods are rich in fiber and clean the intestines like a brush. So you restore intestinal motility, and lose weight.
And how many delicious dishes can be prepared from vegetables! Lose weight with pleasure and be healthy. Don't forget about updates. All for now.
