The vegetable is the edible part of a vegetable species. Sometimes avoided by some, or adored by others, these foods are nevertheless your allies in losing weight quickly.
Fruits and vegetables are an integral part of a healthy daily diet. Their health benefits are multiple (and explained later in the article): it’s priceless! Also discover with us some species of vegetables that are particularly interesting from a nutritional point of view to lose weight quickly!
What are the health benefits of vegetables?
Fibers.
Vegetables and fruits are particularly beneficial as part of a diet or successful weight loss. Indeed, they are particularly rich in fiber in your foods, with cereals, legumes and whole starches. It is recommended to consume an amount of 25g of fiber per day for stable intestinal health.
Regulators of intestinal transit, once ingested, they promote an increase in the volume of the food bolus (portion consumed). Thus, the flat stomach and appetite suppressant effect of a meal with vegetables is prolonged compared to a meal without vegetables and refined starches. The satiating effect of the meal persists over time.
Nothing better to avoid snacking and mid-afternoon hunger pangs! Don't hesitate to supplement your meals with plants to lose weight faster. In the same way, if you want to eat more, choose vegetables, you can eat them as much as you want.
Hydration.
To lose weight quickly, don't forget to drink at least 1.5 to 2L of water per day. Indeed, good health also involves hydrating your cells, but also limiting small hunger pangs (increased volume ingested).
When dieting, you can also enrich your dishes with vegetables. Their very high water content promotes good body hydration by providing you with more than 800mL of additional water on average per day, which will help you lose weight quickly. Water thus acts temporarily against hunger, always useful when dieting! Discover the foods richest in water .
Vitamins, minerals and antioxidants.
Beyond being particularly low in energy, vegetables are also very rich in micronutrients, trace elements and antioxidants. A varied diet of vegetables guarantees you a healthy diet for your body and your organism.
The health benefits of vitamins and minerals are also varied: a healthy diet acts against fatigue, improves energy metabolism, limits the appearance of cholesterol and reduces cellular aging...
What vegetables should you choose to lose weight?
Since these foods are also particularly low in energy, they will help you maintain your figure. Here are also some slimming vegetables to lose weight quickly.
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The cucumber.
With its 12 calories per 100g it holds the record for the least calorie and richest vegetable in water. So there's nothing like a fresh cucumber salad in summer!
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Eggplant.
In a ratatouille or in tchatchouka, you have the choice. Eggplant is a favorite food to garnish your slimming dishes: when cooked, its texture brings softness and softness to your dishes! Eggplant is also very rich in fiber, especially when the skin is not removed: it will allow you to limit the calorie intake of your meal, with its natural appetite suppressant effect!
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Cabbage.
Cabbages are low in calories, whatever their species (Brussels, white, broccoli or even red cabbage), they will be perfect allies for a successful diet. Cabbage is mainly cooked by steaming: the lowest fat and calorie cooking method! With only 20 to 35 calories per 100g, it is also very rich in potassium and calcium.
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The salad.
Good to know: when foods are eaten raw (or with the skin), their fiber content is even greater. Satiety is then reinforced, snacking is thus reduced and fat reduction is therefore greater.
This is the perfect food to fill you up while limiting your calorie intake! Salad, most often eaten raw, is therefore perfectly suitable if you want to lose weight and rebalance your diet. It has a very low energy density.
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The celery.
In remoulade, in your salads, in soup or cooked: easily replace your portion of starch with celery to lose weight more quickly! This food is however rarely used in our daily diet, but it is very low in calories and fat.
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The squashes.
Especially consumed in winter, these foods are among the best foods for a diet: squash are full of water, fiber and low in fat! Ideal for a soup or a homemade baked dish. They can also prove to be an alternative for vegetarian or slimming summer barbecues: these foods are also very good grilled and seasoned.
And the options are also quite varied: butternut, pumpkin, zucchini...
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Tomato (which is actually a fruit!)
In order to limit your consumption during a meal, it is advisable to eat a starter based on raw vegetables: these foods will satisfy your hunger and will reduce your portions of main course and dessert. The tomato is therefore an essential, even if this food is eaten as a sauce or as a main dish. With less than 16 calories per 100g and mainly made up of water, it is low in carbohydrates, proteins and fats. Its high fiber and nutrient content (vitamins and minerals) allows you to stay healthy and achieve your slimming goals.
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Konjac (root).
Little known in Europe, konjac nevertheless has very renowned health benefits. Its slimming properties are provided by its high fiber content, but above all by its very low caloric intake (3 calories per 100g of product consumed). The volume of the food bolus is then greatly increased and the satiating feeling is immediate!
Conclusion
That's it, you have all the cards in hand to lose your superficial pounds during your diet. All that remains is to take control of your health, and it starts in your kitchen through balanced recipes. No more chocolate cookies, don't hesitate to eat fruit, raw vegetables, broccoli or green cabbage !! The energy intake consumed is then reduced and allows you to lose weight more quickly.
