Vegetables and fruits are in almost any diet. They are important for health and weight loss. Choose the right diet to lose weight. Vegetables and fruits, protein products, healthy fats - all this should be on the menu. Of course, you can only choose a diet of vegetables or fruits; or chicken. However, this is more a day of fasting, because it is harmful to follow such a diet for 3-5 days.
The importance of fruits and vegetables for health and weight loss
Vegetables and fruits contain a lot of fiber, which helps digest food faster, helps speed up metabolism, creates a feeling of satiety, suppresses appetite and improves intestinal function.
In addition, many fruits and vegetables remove excess water from the body, eliminating bloating, which is important when losing weight. They contain large amounts of vitamins, minerals and other nutrients.
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 eat vegetables and fruits properly while maintaining a diet. It is useful to prepare salads, smoothies, juices, snacks from 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 include dishes made from thermally processed vegetables. The best boiled, baked and baked.
Fruits can be eaten as a snack. Vegetables can be consumed with any meal.
The most useful vegetables: eggplant, broccoli, cauliflower, bell peppers, cucumbers, squash, pumpkin, daikon, turnips, celery, pumpkin, beets. When it comes to fruits, you should choose any citrus fruits, apples, nectarines, kiwis, pineapples, quinces.
Dietary options
Here are some diet 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.
- A 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. 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, starch-free vegetables, as well as oranges, grapefruits and apples.
- The American diet also includes vegetables, fruits, lean meats and dairy products. The nuance is that you can drink only after 17 hours.
- Eggs, cereals, fruits, vegetables, cheeses, cottage cheese, whole grain breads, dried fruits and berries are allowed with the "English diet". You can't eat meat and fish, so the diet is stricter.
- Winter diet is an excellent choice for those who want to lose weight tasty and filling. 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.