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 on the menu. Of course, you can choose a diet only on vegetables or fruits; or chicken. But this is before the day of fasting, because 3-5 days of adhering to such a diet is unhealthy.
Importance of fruits and vegetables for health and weight loss
Vegetables and fruits contain a large amount of fiber that helps digest food faster, speeds 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 important for weight loss. They also contain a large amount of vitamins, minerals and other useful substances.
But we must keep in mind that you need to choose vegetables and fruits with a low glycemic index, not too sweet and starchy. Otherwise, the weight, on the contrary, can 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’t abuse raw vegetables, otherwise you may be bothered by bloating, constipation or diarrhea, bloating, pain. Therefore, the menu should also include dishes made of heat-treated vegetables. Best cooked, stewed and baked.
The fruit can be eaten with snacks. Vegetables can be consumed with any meal.
The most useful vegetables: eggplant, broccoli, cauliflower, peppers, cucumbers, zucchini, pumpkin, daikon, beets, celery, pumpkin, beets. As for fruits, choose any citrus fruits, apples, nectarines, kiwis, pineapples, quinces.
Diet options
Here are some diet options that use fruits and vegetables.
- The protein and vegetable diet includes the use of fresh cheese, lean meat, chicken eggs, nuts, fish, seafood, kefir, yogurt. Like vegetables (mostly green vegetables). Citrus fruits and green apples can be added for fruit.
- A 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.
- The Protas diet is a low-calorie weight loss program. The diet includes protein foods, starch-free vegetables, as well as oranges, grapefruit and apples.
- The American diet also includes the consumption of vegetables, fruits, lean meats, and dairy products. The nuance is that after 5pm you can only drink.
- In addition to the "English diet", eggs, cereals, fruits, vegetables, cheeses, cottage cheese, whole grain bread, dried fruit and berries are allowed. You can’t 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. Moreover, 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, don't forget vegetables and fruits.