Boiled vegetables for weight loss

In this article we will talk about the effects of boiled vegetables on the figure, their benefits, harms and contraindications, and also share delicious dietary dishes and a sample diet menu exclusively based on boiled vegetables.

Vegetables are the edible part of plants essential to the human diet. They are rich in vitamins, minerals and fiber, which help the body function well. Vegetables are very beneficial for skin, hair, nails and figure. They promote weight loss and are low-calorie, so they are ideal for combating those hated kilograms. There is even a diet based on boiled vegetables, which is very common among women.

Benefits and contraindications

One of the disadvantages of such a diet is low calorie content, which can cause weakness, headaches, and a depressed emotional state. It is not recommended to stay on this diet 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 gastrointestinal disorders, gastritis and ulcers. And children and teenagers under 16 years of age are strictly prohibited from losing weight in this way.

Pros of the diet:

losing several kilograms in a short period of time;
normalization of stool and improvement of sleep quality;
improving the color and condition of skin and hair.

Minuses:

low calorie diet;
lack of healthy fats and carbohydrates for the normal functioning of the body;
the likelihood that all the lost kilograms will come back;
weakness, increased sensitivity and irritability;
increased likelihood of disruptions due to strong restrictions;
slowing metabolism due to a severe calorie deficit.

How to Best Cook Cruciferous Vegetables and Garlic for Maximum Benefits

If you want to cook broccoli and other cruciferous vegetables, including Brussels sprouts, kale, cauliflower, radishes, rutabaga, turnip greens and arugula, here are three science-backed steps you can take to maximize their health benefits:

Pre-cut them and let them sit for 40 minutes before cooking.
Add some mustard seed powder (or some daikon radish, horseradish or wasabi) after cooking, or
Add a small amount of fresh raw cruciferous vegetables to cooked ones.

Here's how to get the most out of boiled garlic:

Allicin, which fights cancer, is relatively heat stable. If you want to cook the garlic, crush or mince it and wait 10 minutes before cooking. This will allow allicin to form.

What is healthier for weight loss - raw or boiled vegetables?

Despite the fact that it is generally accepted that raw vegetables are healthier than boiled ones, this is not entirely true. Both raw and cooked vegetables can cause harm and benefit. The fact is that heat treatment can increase the availability of one beneficial substance by completely destroying another.

Example:

Cooked carrots are easier to digest and serve as a natural laxative; 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 beneficial minerals and vitamins from boiled beets are absorbed better than from raw ones. It should be noted that beets are a very strong laxative; they strengthen the walls of blood vessels and remove 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. Broccoli is also a dietary product and is often found on weight loss menus.

Carrot

Raw fruits and vegetables do not give us all the vitamins they contain - some of them travel through our body in “transit”. The reason for this is the presence of a fiber matrix: its thick walls are not destroyed in the digestive tract. It is precisely because vitamins are securely “walled up” that they simply are not absorbed. During heat treatment, the matrix becomes less dense and easily releases its contents, and the product is enriched with antioxidants.

Carrots are the richest source of beta-carotene, which is converted in our body into vitamin A - a powerful fighter against free radicals. When cooked, the level of this substance in carrots increases significantly. Judge for yourself: by eating one raw carrot, we replenish our beta-carotene supply by 5%, and pre-cooking will increase this figure to 20%. Impressive, isn't it?

Carrots also contain lutein, a pigment that has excellent antioxidant properties and is especially useful for maintaining visual acuity. It is not synthesized in our body, entering it only with food. After cooking, the lutein content in carrots increases by 11%! So feel free to add it to soups and stewed vegetable side dishes.

Basic principles of this diet

It should be noted that this diet has several variations, but the most common of them is the protein-vegetable diet. Its main principles are listed below.

On a vegetable diet, the consumption of almost all types of vegetables is allowed, with the exception of very starchy ones. But preference should be given to those that contain the least amount of sugar.
Vegetables can be boiled, eaten raw, or stewed. Boiled vegetables are very effective for weight loss, as they contain a low amount of calories and are also beneficial for the gastrointestinal 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 and herbal teas as possible. Coffee and freshly squeezed juices are also allowed.
You must consume at least a kilogram of boiled and fresh vegetables per day, and the calorie content of your diet should not exceed 1300 kcal.

How to create a diet based on vegetables and water

Boiled carrots: an affordable source of beta-carotene

Carrots are one of the most popular root vegetables, characterized by a high content of beta-carotene, which we need to prevent premature aging, cancer and vision problems. Scientists have been able to establish that boiled carrots share with us not only beta-carotene much more generously, but from it we absorb much more antioxidants than we could get by eating this root vegetable fresh. However, the benefits of carrots in your soup or stew don't stop there. Boiled or stewed carrots are quite appropriate in the diet of children and people with problems with the gastrointestinal tract. Why?

The high fiber and pectin content of raw carrots can put too much stress on the liver and pancreas. In such cases, boiled vegetables : they are much more easily absorbed by our body.

Sample menu for three days

Below is a sample menu of boiled vegetables for a diet for weight loss.

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 beet salad with garlic;
Snack: low-fat cottage cheese 150 grams with jam;
Dinner: sauté of eggplants, bell peppers and tomatoes + a glass of low-fat fermented baked milk.

Day 2

Breakfast: rolled oats boiled in water with honey and fresh berries + freshly squeezed orange juice;
Snack: two green apples;
Lunch: vegetable stew from zucchini + boiled rice with onions and carrots;
Snack: a glass of kefir;
Dinner: steamed fish + boiled carrots, sprinkled 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 Olivier without mayonnaise with natural yogurt dressing with chicken breast + a mug of natural coffee.

Stewed cabbage: a luxurious side dish and vitamins

Cabbage is one of the most familiar, traditional vegetables that we are accustomed to include quite often in our diet. Fortunately, in the recipes of our most beloved cabbage soup, borscht and main courses, cooked cabbage occupies a central place. This is practically a universal product:

tender leaves of young cabbage become the basis for the first spring salads of fresh vegetables;
sauerkraut is a cheap and effective way to combat spring hypovitaminosis;
Stewed (or boiled) sauerkraut as part of soups, stews or baking fillings is a real treasure containing a record concentration of valuable vitamins.

Stewed or boiled cabbage is not only tasty, such a dish is not too high in calories, and, in addition, in this form its coarse dietary fiber irritates the stomach much less.

Have you decided to cook a classic dish of Russian cuisine - cabbage soup made from sauerkraut? You shouldn’t cook them for future use; after storing them in the refrigerator, the content of much-needed vitamin C is reduced by almost 90%!

Dietary dishes from vegetables

Boiled vegetables for weight loss are often recommended for inclusion in the diet, as they have low calorie content and are very healthy. Below are simple and delicious dishes made from cooked vegetables:

Stuffed peppers with rice and champignons. Method of preparation: remove the core from the pepper and stuff it with champignons, rice and onions. Cook until done. Can be served with tomato sauce and fresh cilantro;
Sweet salad of boiled carrots with garlic, seasoned with low-fat sour cream;
Vegetable puree pumpkin soup. To prepare you will need boiled carrots, pumpkin, spices and low-fat cream. Boil all the vegetables until tender, fry the onion in a drop of olive oil and then blend 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 use your imagination, you can eat a very varied diet and prepare many suitable dishes.

The article was checked and approved by Elizaveta Anatolyevna Krizhanovskaya, a practicing family doctor - see the authors of the site

Spinach is a favorite among boiled vegetables.

Spinach is one of the most amazing types of leafy greens, the beneficial properties of which can be discussed for a very long time. Tender spinach leaves are a real treasure for those who carefully monitor their health. They are rich in plant proteins and calcium, contain magnesium, phosphorus, iodine, iron and the most essential vitamins A, C, E, PP and B vitamins.

Heat treatment significantly increases the vitamin and nutritional value of this product. Suffice it to say that in boiled (or stewed) spinach the concentration of special plant pigments - carotenoids - increases by almost a quarter. For the human body they act as a powerful antioxidant. In addition, cooking can almost triple the calcium content, which ensures the strength of our bones and controls blood clotting.

How long to cook beans

Red beans need to be cooked for 50 minutes to 1 hour, after soaking them in water for 6-8 hours. Cook white beans for 50 minutes, pre-soaking for 6-8 hours, or without soaking - then cook for 1.5-2 hours.
Cook brown lentils for 25 minutes. Cook red lentils for 10-15 minutes without soaking. Cook green lentils without soaking for 25-30 minutes.

The peas, split in half, are cooked for 45 minutes to 1 hour in a saucepan with the lid open. Whole peas need to be cooked for 1-1.5 hours.
Soak the chickpeas for 6 hours in a ratio of 1 part cereal to 4 parts water, then cook for 40 minutes. Add salt 5 minutes before the end of cooking. Cook the cereal without soaking for 10 minutes over high heat, then 1 hour over low heat under the lid.
Mung bean should be cooked for 30 minutes over low heat. Salt 10 minutes before the end of cooking.
Cook soybeans over low heat for 1.5 hours.

Can a raw food diet be good for your health?

A raw food diet typically contains 70% (and sometimes 100%) foods that have not been cooked or processed. To be considered raw, food cannot be heated above 40 degrees Celsius (104 degrees Fahrenheit). Instead, people on a raw food diet consume a lot of fresh, dehydrated and fermented foods.

There are thousands of anecdotal reports of people using a raw food diet to treat conditions such as acne, autoimmune diseases, candida, cancer and a variety of other diseases. However, there are several scientific studies that support these claims.

Here are some studies that have shown positive results:

A 2000 study published in the Scandinavian Journal of Rheumatology found that a raw, low-salt vegan diet helped relieve fibromyalgia symptoms.
A 2009 study published in the journal Complementary Therapies in Medicine found that people who stayed one to three weeks at a vegan retreat center had improved mental and emotional health.

Boiled beetroot and feta salad

Feta cheese and beets are soaked in a delicious and original wine sauce.

Ingredients:

Brown sugar – 1 tbsp.
Wine vinegar – 2 tbsp.
Beets – 1 pc.
Feta cheese – 100 g
Olives – 9 pcs.
Olive oil
Spices

Preparation:

Boil the beets. Cut into cubes.

Feta cheese also cut into cubes.

Mix all liquid ingredients.

Mix sugar and vinegar with oil and spices.

Season the cheese and beets with sauce. Let it sit in the refrigerator for about 3 hours. Add olives.

Preparing dishes and products for pea puree

Dry peas need to be soaked in water for at least ~2-4 hours, but overnight is best.
The longer it sits in water, the less time it will need to cook. If you don't want to soak them, be prepared to spend several hours at the stove adding water and stirring the still raw peas. It is imperative to add oil to the finished puree, either vegetable or sunflower oil, as well as vegetables and meat. Ideally, it is better to puree ready-made peas using a blender with a special attachment or a regular masher.

Smoked meats, cutlets, chops or pork ribs will be combined in a special way with this puree. However, if we take into account the important fact that pea puree contains a lot of protein, then it can be freely used as an independent dish, for example, with a salad.

How to properly and how much to cook potatoes for salads

It is believed that it is more correct and healthier to cook potatoes for salads - in their skins. Or, as they also call it, in the “uniform”.

Why do they boil potatoes in their jackets for salads?

“Mundir” prevents the potatoes from becoming saturated with water during cooking and losing their flavor. Also, potatoes cooked in this way in a salad keep their shape, and there are much more vitamins left in the vegetable.

Classic recipe for boiling potatoes in their jackets

To prepare, take medium-sized potatoes and wash them thoroughly under running water.

Place the prepared potatoes in a saucepan and fill with cold water 2 centimeters above the root vegetable.

To prevent the peel from cracking during cooking, add salt at the rate of 0.5 tablespoons per liter of water. Also, to prevent potatoes from cracking when boiling in their skins, you can add a teaspoon of 9% vinegar.

Cook with the lid closed, bringing the water to a boil at maximum heat, then reduce it (so that the water does not boil too much).

Cook the potatoes for 18 – 20 minutes.

You can check readiness with a fork or toothpick. If the potatoes pierce well, they are ready.

Drain the water and cool by pouring cold water. This will make it easier to clean.

Note to the owner.
Boiled vegetables, while they are warm, are easier to peel.

Recipe for making jacket potatoes for salads: vinaigrette, Olivier salad or “herring under a fur coat”

We will need:

potatoes – 1 kilogram;
water – 1.5 liters;
salt – 0.5 kilograms.

The main condition is not to leave cooked vegetables or fruits in the pan for several hours

In order to prevent the loss of vitamins, especially vitamin C, it is not recommended to leave vegetables in water for a long time after cooking - most of the beneficial components will simply go into the liquid.
It is advisable to reduce the cooking time or avoid it altogether, giving preference to cold preparation methods. Reduce the area of contact between vegetables and air - to do this, tightly cover the pan with a lid and cook over low heat.

The resulting vegetable broth can also be put to use and used to prepare soup or as a base for sauce - this way the vitamins released into the liquid will not be lost.

Sewing

There is also another interesting technique for preparing vegetables (not only them, you can do meat, fish, anything) - poaching. This is slow simmering in liquid, I do it in oil. But I would call this a semi-professional technique, it will require precise temperature control, so you need to know your stove well and be able to maintain a stable temperature on it, and you will need a thermometer.

From mayonnaise to vegetable oil. Rating of healthy salad dressings Read more

Pour 3-4 centimeters of vegetable oil into a deep form, heat it to 80 degrees and throw vegetables, cut into small cubes, into it. And simmer them within 80-95 degrees. For example, carrots, cut into 1×1 centimeter cubes, are cooked in 7-12 minutes at a temperature of 95 degrees. That is, after 7 minutes in oil, you test the readiness with a toothpick and bring it to the desired softness for another 5 minutes. The carrots turn out very juicy and crispy.

The potatoes will take a little longer to cook and contain more starch.

This way you can fry onions, fish, meat. But we must take into account that oil absorbs all odors very well, and if you put the vegetables to be cooked in the same oil where you fried the fish before, then the oil will absorb the aroma and it will be even stronger than if you just put potatoes in one pan after the fish were fried. Therefore, it is better to pour out the oil for fish and cook it separately.

General rules for processing fresh vegetables

Proper processing of vegetables plays a huge role in preserving essential mineral salts, since the existing barbaric method of processing them significantly depreciates their value, therefore the following laws must be observed during production:

– vegetables and root vegetables, such as carrots and parsley, should not be peeled with a knife so that when peeling them a large layer of the top cover is cut off, but it is recommended to use a knife to scrape the top cover in contact with the ground.

– After peeling vegetables and root vegetables, they should not be exposed to air and water for a long time, since in the first case, vitamins are destroyed under the influence of air (oxygen), in the second, when vegetables are stored in water for a long time, mineral salts are leached.

– After the root vegetables have been peeled, they should be washed under running water, after which they can begin to be cooked. These basic laws must be strictly observed when processing vegetables.