Once again, stopping in front of the refrigerator in thought to eat something like this, so as not to “overload” the body with extra and unnecessary kilocalories and avoid the risk of meeting new kilograms, you can give preference to vegetables with a clear conscience.
It is vegetables, nutritionists remind, that can become not only effective, but also useful and tasty “remedy” on the way to a slim figure.
Moreover, vegetable dishes for weight loss can be prepared in a huge variety - it is absolutely no difficulty to find recipes for such dishes already developed by someone. Yes, and figure out how to mix vegetables for weight loss in order to cook delicious and healthy dish, for experienced hostess it will be easier than ever.
Vegetable recipes for weight loss are wonderful because you can eat them without fear for the figure: cooked correctly (steamed, stewed or baked, and even better raw), vegetable dishes will make it possible to avoid hunger and help the body. How?
With fiber. It is known, after all, that vegetables are not only a storehouse beneficial vitamins and minerals, but also in large quantities contain plant fiber.
Fiber, on the other hand, has the properties to normalize digestion and have a beneficial effect on the functioning of the intestines, which leads to the cleansing of the body of toxins and toxins. At the same time, calories in vegetables are contained in extremely small quantities (in 100 g of cabbage, for example, there are only 27 kcal, in pumpkin - 29). And how many dishes can be prepared from vegetables! Starting with salads fresh vegetables) - and ending with all kinds of rolls and soups. Here are just a few that any housewife, with elementary skills, desire and desire for good shape can safely and freely cook in his own kitchen.
Vitamin vegetable salad recipe
For the recipe you will need: tomatoes, cucumbers, bell peppers, lettuce, leek, kohlrabi, garlic, olive oil, apple cider vinegar, salt, ground black pepper. Vegetables should be taken in such quantity that after they are cut into salad, approximately the same ratio of vegetables is obtained.
Preparing a salad according to the recipe is simple: the tomatoes are cut into thin half rings, the kohlrabi is rubbed on a coarse grater, the rest of the vegetables are cut into strips.
Then the components are mixed, the salad is salted, peppered to taste, dressed with olive oil and apple cider vinegar. If desired, mozzarella, sesame seeds, greens can be added together or separately to the salad.
Recipe for vegetable soup with Zero broth
For the soup recipe you will need beef broth, to which are alternately added: a large peeled onion, 2 medium carrots cut into rings, 2 tablespoons of granulated garlic. After 2-7 minutes, half a head of shredded cabbage and a glass are put in the soup. When the beans become soft, you can add a small diced zucchini and pre-cooked tomato dressing(2 tablespoons of tomato paste, 1 teaspoon of oregano and basil, salt). Bring soup to a boil and remove from heat.
cauliflower cutlet recipe
Cauliflower, divided into inflorescences, is boiled until soft in salted water. In parallel, frying is done in a frying pan according to the recipe: finely chopped onion must be fried on sunflower oil until it becomes translucent, then 2 minced garlic cloves are added to the onion.
The cauliflower, taken out of boiling water, is placed in a bowl and mashed to a puree state. Roasting, a pinch of cumin, 2 eggs, 100 g of flour, ground black pepper are added to the cabbage puree.
Cutlets are formed from the mixture, which are fried in a pan in sunflower oil in breadcrumbs. By the way, it is advisable to eat cutlets as soon as they are ready - they are not so tasty cold.
Recipe of spicy baked vegetables
We will bake according to the recipe: celery root (about 350 g), carrots (4 pieces), tomatoes (3 medium-sized fruits), onions (2 red onions), zucchini (1 medium fruit). We cut the tomatoes into slices, divide the onions into eight parts, cut the zucchini, celery and carrots into cubes. Grind 2 cloves of garlic in a mortar, add fresh rosemary, thyme, ground black pepper and salt to taste, 1 tablespoon of olive oil to the garlic gruel. Mix the fragrant garlic-spicy mixture with vegetables and put everything on a baking sheet. Vegetables should be baked in the oven according to the recipe for 30-40 minutes at a temperature of 170-190 degrees.
This is a very quick and very easy recipe. vegetable dishes. diet potatoes with garlic, in fact, is just a “variation on a theme”, but in our case, potatoes should not be fried, but baked in order to do without the use of oil and carcinogens. And garlic will give the potatoes a wonderful spicy taste.
To make 4 servings, you will need:
- 400 g potatoes (preferably red)
- a head of garlic (just a head, not a clove)
- 2 tbsp. spoons of olive oil
Cut potatoes into wedges. Separate the head of garlic into cloves, but do not remove the skin from the cloves. Add oil to the potatoes, salt, pepper and put in the oven (200 degrees) for 40 minutes until the potatoes and garlic are soft. Remove the dish from the oven, squeeze the roasted garlic from its skin onto the potatoes. What a flavor!
Calories: 80 kcal per 100 grams, 18 grams of carbohydrates, 0 grams of protein, 0.5 grams of fat, 3 grams of fiber.
Low carb zucchini lasagne
There is some difficulty in preparing this low-calorie vegetable dish with cheese- this is the construction of the structure: one slip, and the lasagna will fall apart.
To make eight servings, you will need:
- 700 grams of zucchini
- 400 grams of low-fat cottage cheese, you can use ricotta
- 2 eggs
- fresh herbs: 100 grams of basil or 70 grams of parsley
- 400 grams of pasta sauce (better without sugar, or can be made from tomato paste)
- 200 grams of mozzarella cheese
- 70 grams parmesan cheese
- salt to taste
Slice the zucchini 3mm thick for the lasagne layers. It is very convenient to use a mandolin grater for this. Put the zucchini in a colander and brush a little with salt water. Place a colander over a saucepan to drain the juice. After 15 minutes, moisten again with salt water and dry. Mix eggs, cottage cheese and basil. Take one quarter of the sauce and brush the pan with it. After that, lay out the layers of lasagna. Layer the zucchini first, then brush with a mixture of 1/3 eggs and cottage cheese, 1/3 sauce, and 1/3 mozzarella cheese. Sprinkle the last third layer with parmesan. Put the lasagna in the oven and bake for half an hour.
Calories: 242 kcal per 100 grams, 8 grams of carbohydrates, 17 grams of protein, 9 grams of fat, 2 grams of fiber.
Stewed vegetables
One has only to try this low-calorie dish, and you will immediately forget that you are!
- 100 grams of vegetable broth
- 2 medium carrots
- 1 courgette zucchini
- 1 medium patisson
- 50 grams of fresh mushrooms
- fresh parsley
- 1 st. a spoonful of margarine
- 2 tbsp. tablespoons of wine vinegar
In a large skillet over medium heat, bring the broth to a boil. Cut and add vegetables, simmer them under a lid over low heat. Take it out after 15 minutes. Turn the heat up to high and simmer the broth for 5 minutes, then add the vinegar and chopped parsley. Turn off the heat and put the margarine in the dish. Pour sauce over vegetables.
Calories: 30 kcal per 100 grams, 6 grams of carbohydrates, 1.5 grams of protein, 0.5 grams of fat, 1.5 grams of fiber.
Diet ratatouille for a big company
it excellent recipe diet food- guests will ask for more supplements.
To prepare 8 servings, you will need:
- 250 grams of zucchini
- 250 grams eggplant
- 250 grams of onion
- 500 grams of tomatoes
- 2 tablespoons flour
- 250 grams of sweet pepper
- fresh parsley
- 5 garlic cloves
- 2 tbsp. spoons of olive oil
- 10 basil leaves
Slice the zucchini and eggplant. Place separate bowls and sprinkle with flour. Cut the onion and pepper into strips, slice the tomatoes, finely chop the garlic and parsley. Pour the oil into the pan. Pass the onion, add herbs and vegetables, salt and pepper, mix. Cover the dish with a lid and simmer over medium heat. Stir after 40 minutes, remove lid and cook until excess liquid has evaporated.
Calories: 110 kcal per 100 grams, 15 grams of carbohydrates, 3 grams of protein, 2 grams of fat, 3.5 grams of fiber.
A diet of stewed vegetables will allow you to evenly dump excess weight, which will not return after the end of weight loss. Useful properties of stewed vegetable products:
- low calorie. Quenching with a small amount oil or without it does not increase the calories of raw vegetable fruits.
- High fiber content. It normalizes metabolic processes in the body, contributing to weight loss, cleansing of toxins.
- Vitamins and minerals. Proper quenching saves everything beneficial features raw foods.
- The amount of consumption. Stewed vegetables are not only possible, but should be eaten in large quantities. The main thing is to correctly combine the ingredients in ready-made dishes.
- Low carbohydrate content. This property when losing weight is valuable in that vegetable stew do not burden the liver.
List of the best vegetables for a diet
Weight loss on stewed vegetables will be effective if you know what to use. The best for the diet are:
| Name | Beneficial features | Caloric content, kcal/100 g |
| green beans | Does not contain cholesterol, contains protein, folic acid, magnesium, iron | |
| Lycopene, which is part of the composition, breaks down fat, speeds up digestion | ||
| Helps to remove fluid, eliminate cellulite | ||
| Cabbage (broccoli, Chinese) | Tartronic acid prevents the accumulation of fatty deposits | |
| Celery stem | Contains phosphorus, zinc, potassium, vitamins A, E, C. Accelerates calorie burning | |
| Eggplant | Rich in organic acids, pectin, potassium, which prevents fatigue during the diet | |
| Contains over 10 vitamins, antioxidants | ||
| Normalizes the water-salt balance, which is important for weight loss | ||
| Sweet pepper | Speeds up metabolism, reduces appetite | |
| Contains potassium, iodine, fiber that improves bowel function | ||
| Contains iron, carotene. Enhances metabolism |
Diet Rules
Stewed vegetables for weight loss will benefit, subject to the basic rules diet food. These include:
- Daily rate consumption is 1.5 kg. This amount is divided evenly into 5-6 doses.
- Compliance with water balance. It is necessary to drink 1.5-2 liters of liquid per day (water, herbal tea, rosehip decoction).
- Be sure to minimize or completely eliminate the fat content in prepared meals. To do this, exclude the addition of mayonnaise, sour cream, reduce the amount of water and oil.
- Refraining from the use of salt. If this is not possible, it is better to salt the dish after it is cooked.
- To provide the body necessary quantity vitamins, it is necessary to use the optimal combination of vegetables in the hedgehog daily diet. Be sure to add greens to the finished dish.
- Limit consumption of onions, turnips, beets.
- Food should be taken warm, not cold or hot.
- If such a diet is planned for a period of more than 7 days, it is necessary to add dietary protein products (lean fish, cottage cheese, chicken breast).
Features of extinguishing products
Diet stewed vegetables are beneficial for weight loss if cooked properly. For this, some features should be taken into account:
- You need to cook using a slow cooker, double boiler, oven, microwave or on the stove. Steam quenching preserves the cellular structure of the product.
- For cooking, use dishes with a thick bottom made of steel. High Quality. This will preserve all the useful properties of the products.
- Simmer over low heat using a lid.
- Time heat treatment should not be more than 40 minutes, because this will lead to a decrease in the content of vitamins in ready dish.
- It is important to properly prepare the ingredients. Cabbage finely chopped, and tomatoes, zucchini, cucumbers should be cut into cubes with a stainless steel knife.
- You don't need to add a lot of water. She will dissolve useful components. When stewing, vegetable products themselves will give off excess liquid, so the food will be cooked in own juice.
- You can stew both fresh and frozen foods. The latter must undergo defrosting in a natural way.
Video
Cooked dishes from vegetables for weight loss will not yield to palatability rich soup and stewed potatoes. Low calorie content, high content of vitamins and microelements - this is not a complete list of the advantages of such a diet.
How to lose weight on vegetables
It is real to quickly lose weight on vegetables, hundreds of people have experienced this effective menu for themselves. After going through a vegetable diet, a person feels much better, loses a few kilos per week. Due to its high fiber content, alimentary fiber which absorb toxins, the product helps to remove toxins, cleanse the body, and helps to improve digestion. Vegetables contain a small amount of carbohydrates, but saturate well. You can include grain bread in the diet, cereals, dairy. A few rules will help you achieve results in 2 weeks.
- intake of vegetables per day should not exceed 1.5 kilograms;
- remember to drink plenty of water (water, green tea). It is necessary to remove toxins;
- For dressing salads, use flaxseed and olive oil.
What vegetables can you eat while losing weight
Almost all fruits from the garden can be consumed when losing weight, but there are those whose intake should be limited: root crops, melons, beets, rhubarb, sorrel, turnips. The daily menu must include:
- carrot;
- spinach;
- broccoli;
- tomatoes;
- celery;
- zucchini;
- cucumbers;
- watermelon;
- daikon radish;
- garlic;
- green pea;
- cabbage (white, red, cauliflower).
Boiled vegetables for weight loss are suitable for almost all people, provided there is no allergy. Use with caution this low calorie diet with bowel diseases, since the load on it increases due to a large number fiber in the diet. If you don't want to get fat, try baking dishes in the oven or making stews: suitable recipes There are many.
low calorie vegetables
Use low calorie vegetables will increase your chances of getting the long-awaited ideal figure in a few weeks. It is optimal to choose those that contain no more than 100 calories per 100 grams. This is any greens, cucumbers, tomatoes, broccoli, chicory, eggplant, celery, beans, carrots, peppers, pumpkin, beets, kohlrabi, spinach. You need to be careful that during cooking they do not change their calorie content: do not abuse oil, sugar and salt, which can make it difficult to digest and prolong the process of losing weight.
Negative calorie vegetables
Fat-burning vegetables are great for maintaining the metabolism in the human body. If you are determined to get rid of a couple extra pounds, include in the diet of celery, asparagus, beets, broccoli, carrots, tomatoes. Make salads from cauliflower, cucumbers, dandelion and chicory leaves, watercress, add some garlic, green beans. A little red pepper, lime, lettuce, onion, radish, rhubarb, spinach, turnip, watermelon are allowed.
The essence of the products negative calorie in that the body spends more energy on their digestion than it receives from them. This results in a calorie deficit that leads to weight loss. If you correctly combine herbal ingredients to taste, you will get mouth-watering and healthy salads. Hunger can also be quenched with ginger water or lemon juice that stimulate metabolism.
Healthy vegetables for weight loss
A person who intends to lose weight should know healthy vegetables for weight loss. The main determining factor will be the fiber content and a small amount of carbohydrates. Garden gifts, in which there is a lot of starch (pumpkin, potatoes, peas) should be alternated with other products. But asparagus, celery and artichoke can be safely eaten in any quantity. To avoid bowel problems, take 1 scoop in the morning linseed oil. However, if you dress salads with oil, this is not required.
Raw vegetables for weight loss
Raw vegetables are very useful for weight loss, but we must remember that overuse some garden gifts can lead to an exacerbation of chronic gastrointestinal diseases (gastritis, ulcers, disorders). Before starting such a diet, it is better to consult a nutritionist, he will select for you best option diets.
Shredded raw vegetables and salads are important to eat immediately after preparation. Long stay on the table of such dishes will lead to the loss of vitamins. If you are preparing salads, then they cannot be seasoned with mayonnaise. Use linseed, sesame, olive oil. Dressing with unsweetened yogurt or low-fat sour cream is allowed. Every day you need to drink 2 liters of water.
Stewed vegetables for weight loss
Many nutritionists argue that the usefulness of vegetables depends on the way they are prepared. Stewed vegetables for weight loss allow you to achieve a slim figure. This way of processing products can help preserve vitamins. Thanks to modern kitchen appliances, cook diet vegetables very simple: you can stew them simply with water, with the addition of soy sauce, light sour cream or tomato juice, pepper paste.
Vegetable diet for weight loss
People who want to radically change their figure, it is useful to stick to a vegetable diet for weight loss. One and a half kilograms of fresh garden gifts should be consumed every day. It is best to use the fruits that are grown in your garden, but you can buy in the market from a reliable merchant. Diet on vegetables is useful at any age. It was created not only for weight loss, but also for the treatment of apathy and nervous disorders.
Diet on stewed vegetables
Many vegetables require heat treatment. You can quench them in microwave oven, on the stove, on open fire, using a slow cooker or in the oven. It’s nice to follow a diet of stewed vegetables if you make your favorite dishes. You can cook stews or unusual delicious treats that will help you lose weight. By supplementing your diet with these foods, you will certainly become a healthy and active person. Approximate list of dishes for the diet:
- braised cabbage with turmeric;
- pumpkin puree with cauliflower;
- beans stewed with ripe bell pepper:
- vegetable mix from cabbage (cauliflower, Brussels sprouts and white cabbage) with the addition of carrots;
- frozen stew Vegetable mix with beans.
raw vegetable diet
Thanks to the diet raw vegetables many have achieved incredible results. Products do not require any heat treatment. It is only necessary to thoroughly rinse them under water and enjoy the natural taste of the gifts of nature. In the diet, you can enter low-fat yogurt, boiled meat, steam fish, quail eggs. The drinking regimen is simple: tea without sugar in the morning, and water during the day. In just 5 weeks of this diet, you will look great. You need to exit the diet smoothly so that the body is not under stress.
frozen vegetable diet
Thrifty housewives have filled freezer refrigerator gifts from the garden. If you don’t have one, it’s okay, frozen mixes of vegetables are sold on store shelves. They are no worse than home-made preparations, and the packaging always has a composition. The frozen vegetable diet is more popular in the winter, adhering to it, you will be in shape by spring. But you should not limit yourself to garden gifts alone, protein products will become a bright addition:
- meat (beef, rabbit);
- poultry (turkey, chicken);
- fish (hake, pollock);
- seafood (squid, shrimp, mussels);
- dairy products (the maximum fat content of which is 5%).
In small quantities, you can eat pasta, cereals, pastries from oat flour and dried fruits. It is worth excluding bananas and grapes from the menu, these fruits contain a lot of fructose, you won’t be able to lose weight with them. It is advisable to eat 5-6 times a day, in small portions of about two hundred grams. It is important to eat at the same time and drink water. Do not take carbohydrates 3 hours before bedtime. Give preference to walking and light physical activity.
Video: vegetable salad for weight loss
Many weight loss people have heard about the significant benefits of vegetables for weight loss. And it is true. Most of them contain specific components that help reduce body weight. In addition, they are full of various nutrients and vitamins, which perfectly support the body in the process of losing extra pounds, as well as fiber, which effectively cleanses it.
It's a well-known fact that in order to successfully lose weight, you need to eat fewer calories from food than you manage to use throughout the day. You can achieve this result with the help of vegetables. After all, they are low in calories and completely free of fat and cholesterol. For 14 days spent exclusively on vegetables, it is quite possible to lose about 5-8 kilograms. It will be easy enough to do this, because recipes from vegetables in huge quantities can be found in cookbooks brochures and on the Internet.
Overweight is often the result of metabolic disorders. If you close your eyes to the problem, you can earn obesity, vascular disease, hypertension and even diabetes. To avoid such a terrible prospect will help the most ordinary vegetables, which contain everything necessary for high-quality and healthy weight loss. The main thing is to use them wisely. 
Raw, boiled, stewed vegetables correct and put in order the functioning of the intestines, they are an excellent stimulant for the secretion of gastric juice and an enhancer of its digestive activity. Thus, everything eaten is fully absorbed and does not turn into body fat. Their low calorie content makes them even more attractive to those who seek to get their hands on slim figure. Thanks to this quality, vegetables can be consumed with almost no restrictions - in principle, it is impossible to gain weight with them.
Carbohydrates in vegetables - an absolute minimum. And this is also in the hands of losing weight. After all, even if you sit on a protein diet, a vegetable salad will not slow down weight loss. On the contrary, it will unload the kidneys and liver.
In order for all substances that contribute to a decrease in body weight to be preserved and reach their destination, contact of vegetables with air should be prevented. Cut them for a salad or any other dish, preferably just before you eat it. If you are going to cook them (stew or boil), bring the vegetables to half-cooked - this is much healthier. It is recommended to cook them directly in the peel for only 10-15 minutes, no longer. And it is best to save for later pickled or frozen. Best eaten boiled
According to research conducted by scientists from the Institute for the Study of Food in the UK, a number of vegetables provide significantly more benefit for the body (and for weight loss - including), if you use them boiled. Now women who constantly keep their weight under control can not choke popular salad"Broom" ( raw carrots, borscht beets and cabbage), which takes forever to chew. It turns out that all of these vegetables are much healthier when they are cooked. And, you see, in this form it is more pleasant to use them. So, here is a short list of vegetables that are recommended to be eaten after boiling.
Better eaten raw
There are a number of vegetables that are much better eaten raw if you want to shed those extra pounds. But if you boil them, their useful properties will decrease significantly. Let's name a few vegetable representatives of this category.
The benefits and harms of vegetable juices
Vegetable juices for weight loss are extremely useful. It is enough to drink 0.3 liters of such juice or a cocktail per day to remove excess fluid from the body, correct metabolism and lose weight qualitatively.The low calorie content of fresh vegetable juices allows them to be widely used on diets and arrange unloading with them.
However, in addition to benefits, they can also harm your health. To prevent this from happening, you need to take into account some important nuances. Natural vegetable juice adversely affects tooth enamel, so it is advisable to drink it through a cocktail tube. In addition, for many fresh is characteristic laxative effect. If it is not needed, the juice should be diluted. Allergy sufferers should be extremely careful with freshly squeezed vegetable juices, as their body may react negatively to them. Of course, there can be no talk of benefits for the figure in this case.
Allowed and prohibited for weight loss
There are a lot of vegetables on the market today. Sometimes you can even make a discovery for yourself. For example, not everyone cooked dishes from the same squash. But how to determine which ones will help you lose weight and which ones will reward you with extra pounds? Therefore, for those who are losing weight, a completely logical question arises, what vegetables can be eaten while losing weight. Almost all leafy vegetables along with greens contribute to weight loss. Vegetables for weight loss, the list of which we will now give, are “found” in almost every refrigerator:
In addition, leaders in the content of vitamin C help to fight overweight: - sweet pepper (Bulgarian);
- Red beetroot;
- radish;
- onions (bulb and feather);
- garlic.
Celery deserves special attention. What is its feature? The fact that it contributes not only to weight loss, but also does not allow you to gain it again in the future. This vegetable is characterized by a “negative” calorie content - thanks to this, it actively burns intercellular fat. Extremely useful for losing weight and dishes, and juice squeezed from celery.
Allowed for cooking diet meals a lot of vegetables. However, there are those who not only won’t help you lose weight, but also add a couple of extra pounds. You have to give them up if you want to achieve good results in weight loss. Fortunately, there are very few of them, and to be precise - only two:
- potatoes (80-215 kcal);
- avocado (169-185 kcal).
When vegetables are banned
It would seem that vegetables are the most elementary thing that can be in cooking and dietetics. But it's not so simple. If you already have health problems, the introduction of vegetables in the diet in increased quantities should be taken as carefully as possible. It is best, of course, to consult with a specialist. So, it is forbidden to increase the volume of vegetables in the daily diet to the detriment of other products (sit on) when: - diseases of the stomach and intestines (gastritis, ulcers, enterocolitis);
- diabetes;
- pregnancy and breastfeeding.
post hoc
The variety and availability of vegetables allows you to comfortably sit on any vegetable diet. You can create a menu according to your preferences. Don't like garlic - eat onions, don't like broccoli - several types of cabbage are at your service. It is very useful and effective to harmoniously combine vegetables in the preparation of multi-component salads and fresh juices to reduce body weight and improve health.
Loading...