Recipe Boiled vegetables. Calorie, chemical composition and nutritional value.

It's no secret that eating vegetables for weight loss is an ideal option. The thing is that they contain many nutrients. Losing weight on vegetables is a storehouse of useful microelements and vitamins.

From them you can get vitamins such as A, E, C, folic acid and potassium. Vegetables are also rich in fiber, which has a very beneficial effect on the body in general and on the process of losing weight in particular.

The most useful vegetables for weight loss

Eating vegetables helps normalize many metabolic processes and starts the process of losing weight. During the boiled diet, it is recommended to consume:

• Beetroot (49 kcal/100 g) – normalizes intestinal motility and copes well with the problem of constipation.
• Carrots (25 kcal/100 g) – easily digested, normalizes intestinal motility.
• Zucchini (23 kcal/100 g) – the boiled vegetable increases the amount of folic acid, niacin, and vitamin A (substances involved in fat metabolism).
• Asparagus (22 kcal/100 g) – when boiled, it contains more beta-carotene, lutein, and vitamin A.
• Cruciferous vegetables: white cabbage, cauliflower, Brussels sprouts, broccoli, turnip (22/47/41/27/32 kcal/100 g) – normalize the functioning of the thyroid gland.

Basic recommendations

First of all, you need to strictly follow the menu and avoid overeating. Do not exceed the recommended serving size.

While on a low-calorie diet, you should not actively engage in sports - the body will not have enough energy for this, but it is necessary to include long evening walks in your mandatory daily routine.

When preparing food, vegetables should only be placed in boiling water, and then the heat level should be immediately adjusted to prevent boiling too vigorously. Adding salt to the water is prohibited. The boiling process should not exceed ten minutes, but after this the vegetables are left for twenty minutes in the same broth and then cooled under running water.

Important! The diet assumes the absence of coarse fiber and a very small amount of salt. If this leads to constipation, it is recommended to add kefir to your diet. The lack of salt can ultimately lead to unpleasant consequences, so nutritionists strictly prohibit continuing diet food for more than two weeks.

Boiled vegetables diet

The products are included in dietary salads and soups. Boiled vegetables for weight loss are very important because they have become the main components of several types of diets. The principles and rules of the most effective of them are presented in the table:

The importance of foods in the human diet and proper nutrition

Vegetables are considered one of the most important types of food in the human diet for the following reasons:

• contain fiber, which has a positive effect on digestion;
• rich in vitamins and minerals that are required for the normal functioning of the body;
• contain complex carbohydrates that provide the body with energy for a long time;
• some types of vegetables contain plant protein;
• promote the absorption of other foods, such as meat and fish.

Important! Without vegetables, it will be quite difficult to build the right diet for a healthy diet. It is difficult to completely replace the beneficial substances they contain.

Be sure to see: Is it possible to eat corn while on a diet: benefits and harms? Get a complete set of proteins, fats and carbohydrates from Doshirak dietary products on a diet: is it possible to eat fast food products? Is it possible to eat soy sauce while on a diet: all the myths and truth

Diet menu

An approximate menu of a protein-vegetable diet for seven days can be compiled based on the diet presented in the table:

Indications, contraindications and possible harm

Extra pounds and the desire to get rid of toxins and restore health are the main indications that push people to try a nutrition system based on boiled food.

Different types of cooked diets have different contraindications, so if you need to adjust your weight in this way, it is better to contact a nutritionist to develop the optimal menu. You should not use this power system if:

• There is an intolerance to specific foods;
• There are chronic diseases of the heart and blood vessels;
• Gastrointestinal diseases are observed, including irritable bowel syndrome;
• There are problems with metabolism, diseases related to metabolism (diabetes mellitus);
• Liver or kidney disease has been diagnosed;
• There are neurological problems.

Note! Nutrition systems with a reduced calorie content are not suitable during periods of increased physical activity and are contraindicated for people actively involved in sports.

Pregnancy and lactation

Women who are pregnant or breastfeeding should not resort to low-calorie diets that contain certain restrictions. This may harm the baby.

Recipes for weight loss

When losing weight on boiled vegetables, your diet can be made as balanced as possible. Due to the high fiber content in vegetables, those who are losing weight practically do not experience any discomfort due to hunger.

The daily menu consists of salads, soups, stews and dietary casseroles, prepared with a minimum amount of salt, consumed without sauces and bread.

Soup

• Time: 45 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 120 kcal/100 g.
• Purpose: for lunch.
• Cuisine: Russian.
• Difficulty: easy.

Lenten vegetarian borscht is prepared in water, without sautéing or frying. It is better to use fresh vegetables and replace tomato paste with peeled tomatoes. When losing weight, you should avoid sour cream and season the dish with garlic and fresh herbs.

Ingredients

• beets – 3 pcs.;
• carrots – 1 pc.;
• onion – 1 pc.;
• white cabbage – 80 g;
• red beans – 100 g;
• tomatoes – 2 pcs.;
• water – 1.5 l
• greens – 10 g;
• garlic – 3 cloves.

Cooking method

1. Pre-soak the beans and boil until half cooked.
2. Chop the cabbage, grate the beets and carrots on a coarse grater, finely chop the onion.
3. Place cabbage and onion in boiling water and cook for 10 minutes. Add beets and carrots, cook for another ten minutes.
4. Scald the tomatoes with boiling water, peel and puree, add to the soup, cook for 5-7 minutes.
5. Before serving, add herbs and finely chopped garlic.

Diet stew

• Time: 30 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 90 kcal/100 g.
• Purpose: for a snack.
• Cuisine: Caucasian.
• Difficulty: easy.

A simple and quick summer recipe for dietary vegetable stew, which is good served both hot and chilled. If desired, you can add a little salt to the dish and add a teaspoon of sour cream (this will increase the calorie content of a serving of stew by 15 kcal).

Ingredients

• eggplant – 2 pcs.;
• bell pepper – 3 pcs.;
• onion – 1 pc.;
• carrots – 1 pc.;
• tomato – 1 pc.;
• garlic – 4 cloves;
• greens – 7 g;
• olive oil – 1 tbsp.

Cooking method

1. Cut the eggplants into slices, add salt and put under a press for 15 minutes.
2. Grate the carrots, chop the onion, remove the seeds from the pepper, cut into half rings.
3. Place vegetables in a cauldron, add oil, 100 ml of water, simmer covered over medium heat for 15 minutes.
4. Peel the tomatoes and cut into cubes. Chop the garlic and herbs, add to the stew, simmer for another 7-10 minutes.

Casserole

• Time: 80 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 120 kcal.
• Purpose: for breakfast.
• Cuisine: Russian.
• Difficulty: easy.

According to reviews from those losing weight, zucchini casserole with cottage cheese is an excellent option for a tasty and satisfying breakfast. These two dietary products go well together; you can serve the dish hot or cold, having prepared it the night before.

Ingredients

• milk zucchini – 300 g;
• low-fat cottage cheese – 250 g;
• egg – 2 pcs.;
• flour – 200 mg;
• salt - a pinch.

Cooking method

1. Grate the zucchini on a coarse grater, let stand for 10–15 minutes, squeeze out the juice.
2. Grind the cottage cheese with a fork and the egg.
3. Mix zucchini with cottage cheese, add flour, add salt, knead thoroughly.
4. Place the resulting mixture on a baking sheet and bake in the oven at 180° for 35–45 minutes.

Lists

Allowed

This list includes vegetables that are ideal for diets and vegetable fasting days. Based on their effect on the body, they are divided into several groups.

Fat burning

Good for weight loss and fat removal. Recommended if you have a large initial weight and problem areas:

• eggplant;
• bell pepper and chili;
• savoy cabbage, cauliflower and broccoli;
• zucchini;
• chard;
• cucumbers;
• squash;
• tomatoes;
• radishes, turnips, daikon;
• beet;
• zucchini;
• any green vegetables.

Diuretics

Use them to get rid of swelling and excess fluid in the body:

• cucumbers;
• carrot;
• pumpkin;
• tomatoes;
• cabbage (any varieties);
• eggplant;
• zucchini;
• beet;
• potato.

Laxatives

Good for cleansing the intestines when fresh:

• cabbage (all varieties);
• beet;
• carrot;
• pumpkin;
• tomatoes;
• melon.

Metabolic

When losing weight, you can eat them if you are sure that to lose weight you need to speed up your metabolism:

• bell pepper and cayenne;
• white cabbage and broccoli;
• chard;
• tomatoes;
• beet.

Appetite suppressants

If you suffer from overeating and severe hunger pangs, eat:

• Brussels sprouts;
• beets;
• potato;
• rutabaga;
• pumpkin;
• corn;
• carrot;
• eggplant;
• Sweet pepper;
• tomatoes;
• Jerusalem artichoke.

Lowest calorie

Low glycemic index

Limited in use

It’s not that these vegetables cannot be eaten, but the amount consumed should be limited, as they can contribute to weight gain. You can include them in your diet no more than 2 times a week.

High in calories

*Minimum value indicated, provided that the new potatoes have been fried in good quality fresh oil. But in most fast food establishments, the same oil is used many times to prepare it, which increases the calorie content of the dish to 250 kcal. If it is also of low quality, according to studies, even in well-known fast food outlets this figure can be up to 450 kcal.

This is interesting. Many did not like the potatoes brought to Russia by Peter I, but they did not dare to disobey the tsar’s decree. Therefore, after boiling, it was thickly sprinkled with sugar and eaten. And then many complained that they were “bloated” from such a dish. No wonder: it turned out to be super-caloric.

High glycemic index

View complete tables with low, medium and high glycemic index of all foods, and also learn what GI is.

Starchy

• Swede;
• corn;
• carrot;
• beet;
• zucchini;
• squash;
• potato;
• pumpkin;
• Jerusalem artichoke;
• radish;
• radish.

Nutritionists say that for weight loss it is better to eat non-starchy vegetables. Although it’s hard to imagine a diet without the same beets and carrots. Therefore, use them, but in moderation.

Sweet vegetables (pumpkin, black carrots, melon) and acidic ones (tomatoes, zucchini, chard, corn) are also undesirable for weight loss.

With the world - one by one. Few people know that carrots have been officially declared a fruit in Europe since 1991 because of their sweetness. So think a hundred times before losing weight with its help.