Asparagus, also called asparagus, is one of the most useful and elite vegetable crops. An adult plant is a shrub about 1.5 m high and is often used as a decorative element in landscape design. Only young succulent shoots no longer than 20 centimeters are eaten. Some species of this plant are actively used in pharmacy.
CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT
Is it possible to eat asparagus while losing weight?
Experts recommend eating asparagus to everyone who adheres to a healthy and balanced diet. Whether purchased or grown yourself, it is better to eat it immediately, since during storage it loses its beneficial and nutritional properties. Canned asparagus is inferior to fresh in taste and benefits.
Does asparagus make you fat or thin?
Regular consumption of fresh this product starts the process of losing weight. If you eat 400-500 g of vegetables every day for 20 days, you can get rid of two or three extra pounds. The plant fiber contained in asparagus works for this result. It, like a sponge, cleanses the digestive tract, quickly removes excess liquid, improves digestion, and activates metabolism. The feeling of fullness lasts for a long time, you will not need snacks.
It is also used as a diuretic. The fluid content in tissues and cavities decreases, the skin becomes more elastic, dimples and tubercles in cellulite areas decrease.
Composition of asparagus
The chemical composition of different parts of asparagus differs. Rhizomes and roots contain large quantities of carbohydrates (up to 31%), coumarin, asparagine, steroid saponins, carotenoids, essential oils, and amino acids. Young shoots are a source of aspartic acid, vitamin C, B1, B2, carotenoids; herb - chelidonic acid, saponin, glycoside.
Benefits and harms
Regular consumption of asparagus has a beneficial effect on overall well-being and the functioning of internal organs and systems:
- protects the body from the aggressive effects of external and internal environmental factors;
- calms the nervous system;
- improves the transmission of nerve impulses;
- relieves tension;
- stabilizes blood pressure;
- improves blood circulation;
- strengthens bone tissue;
- reduces the severity of pain;
- increases the functionality of the reproductive system;
- slows down oxidative reactions;
- participates in the formation of new cells;
- slows down the aging process;
- stimulates the work of the heart muscle;
- prevents the formation of cancer cells;
- relieves fatigue, increases endurance and performance;
- normalizes hormonal levels.
In this case, asparagus can harm the body. It is especially dangerous for people with low blood pressure, under the influence of which acute vascular insufficiency can develop. Eating asparagus can aggravate the course of gastric and duodenal ulcers, cystitis and prostatitis, and provoke exacerbations.
Calories, proteins, fats and carbohydrates
Fresh asparagus is a low-calorie product: 21 kcal per 100 g of product. The protein content is 1.9 g, fat - 0.1 g, carbohydrates - 3.1 g per 100 g of raw vegetable.
Varietal varieties: selection criteria
There are several varieties of asparagus. The most common are white, green, soy and purple.
The composition greatly depends on the variety, so you need to carefully consider the issue of choice.
White
White asparagus is soft, tender and pleasant to the taste, but it is not a dietary variety. This is due to the excess sugar in the composition and the high glycemic index. For this reason, it is better not to use this variety for weight loss.
Green
Green asparagus is a classic option. It is most often included in the diet menu because it is low in calories. The product is more suitable for weight loss than other types.
Purple
Healthy, but has a bitter aftertaste, so not everyone likes it. When losing weight, purple asparagus is not often used because it is rarely found on sale.
Soy
The soy variety is not directly related to this vegetable. It was given this name because of its similar shape. In fact, this product is made from soy: when soy milk is brought to a boil, the film is removed from its surface, dried and cut into strips. This product is not suitable for weight loss. Its calorie content reaches 400 kcal per 100 g. Abuse of soy causes problems with the gastrointestinal tract, cardiovascular system and pancreas. If you like soy asparagus, you can include it in the menu, but in small quantities.
There are several varieties of asparagus, differing primarily in color.
How to eat asparagus for weight loss
When losing weight, you can eat asparagus fresh or after heat treatment. The product is baked, boiled, stewed. Canned vegetables or those cooked in vegetable oil are less useful. The vegetable is most often used as one of the ingredients in salads or served as a side dish for meat, various cereals, added to soups, and eaten as an independent product between main meals.
Asparagus is frozen and canned. Regardless of the cooking method, when prepared correctly, asparagus turns out tasty and healthy.
Rules of use
To achieve results, it is important not only to include asparagus in the menu, but also to completely review the daily diet and, if necessary, change eating habits. Nutritionists advise consuming asparagus in amounts of 400 to 500 g per day for several meals.
To lose weight, you need to eat the vegetable regularly for three weeks, then take a break and, if necessary, repeat the diet program to achieve a comfortable weight.
To lose weight, it is important to exclude salt, spices, mayonnaise, fatty foods, fried foods, pickles, smoked foods, baked goods, confectionery, alcohol, sweet carbonated drinks and other foods that can make you gain weight.
It is necessary to drink more fluids; in addition to water, vegetable and fruit juices, green tea, and compotes are allowed. You need to eat often up to 5-6 times a day in small portions, the last meal no later than 18.00. And most importantly, a positive result can be achieved by combining proper nutrition with physical activity.
Young and fresh shoots have a more pleasant taste, so they are more often used in cooking. Before cooking, remove the leaves and the hard part (you can freeze it and use it to make soup).
Tie the peeled asparagus into a bunch of 8-10 stalks, place in a pan filled with a small amount of water, so that the tops are not immersed in water. The asparagus is denser at the base, so while it is cooking, the tops will have time to steam.
Add a little vegetable (butter) oil, salt and sugar to taste, and the juice of half a lemon to the water. Cook over low heat: for 2-3 minutes for the green variety, and 10-15 minutes for the white variety. Check the degree of readiness with a toothpick: the stems inside should remain crispy.
You can use a steamer to cook asparagus. The vegetable is cooked for 5-7 minutes (depending on the variety).
Advice. After cooking, rinse the asparagus under cold water to preserve its delicate aroma and shine.
Recipes
Asparagus salad with spicy sauce
Ingredients:
- 6-8 asparagus stalks;
- 3-4 medium tomatoes;
- 10 g pine nuts;
- 1 tbsp. l. balsamic vinegar;
- 1 tbsp. l. olive oil;
- 1 tsp. mustard.
Recipe:
- Steam the asparagus.
- Cut the tomatoes into large cubes.
- Roast pine nuts in a dry frying pan.
- In a separate container, mix vinegar, mustard and vegetable oil.
- Place the ingredients in a plate, pour over the sauce, and stir.
If desired, you can decorate with greenery. Best served chilled.
Stewed asparagus
Rinse 300 g of asparagus under running water, remove leaves and hard base. Heat 1 tbsp in a frying pan. vegetable oil (can be replaced with flaxseed, corn, olive), add asparagus, simmer covered for 3-5 minutes. At this time, chop a couple of cloves of garlic, mix with 2 tsp. vinegar and 3 tbsp. l. water.
Add the mixture to the asparagus and simmer over low heat for 10 minutes. Add salt to taste 2-3 minutes before cooking.
Asparagus with strawberries and chicken breast
Ingredients:
- 100 g asparagus;
- 150 g chicken breast;
- lettuce leaves;
- 8-10 strawberries.
For dressing: 2 tbsp. l. natural yogurt, 1 tbsp. l. low-fat cottage cheese, 1 tbsp. l. lemon juice.
Recipe:
- Boil asparagus until tender, rinse with cold water, remove remaining water with a paper towel.
- Bake the chicken breast in the oven in foil without adding spices or vegetable oil. Cut the cooled meat into cubes.
- Cut the strawberries in half.
- Place strawberries, meat and asparagus in a salad bowl, add sauce and stir.
Reviews of those losing weight
Asparagus as a means of losing weight has received many positive reviews, primarily due to its simplicity: you can use a variety of recipes and prepare any dishes.
An equally important point is the pleasant taste and affordable price (average cost per 1 kg is 350 rubles). Negative statements are associated with a lack of effect and only in rare cases with the occurrence of adverse reactions in the form of allergies.
Marina Kotova, 39 years old: “I would like to immediately note the incredible taste of asparagus: juicy, crispy, with a sweet aftertaste, somewhat reminiscent of young green peas, only tastier. I cooked asparagus on the grill, I could bake it or stew it under the lid. I ate 200-300 g per day for a month. Additionally, I followed a healthy diet and exercised. The result is minus 4 kg in 30 days. At the same time, I would like to note that my overall health has improved, the appearance of cellulite has decreased, and my performance has increased. Now asparagus will always be in my diet, which I advise you to do too.”
Istratova Ksenia, 25 years old: “A tasty product, but absolutely useless for weight loss. After three weeks of daily use, my weight decreased by 200 g. My opinion is that if you want to lose weight, you need to exercise and eat healthy food. Just eating asparagus without exercise will not help normalize weight.”
Larisa Prilutskaya, 56 years old: “Asparagus has been in my diet for a long time. I regularly make soup, salads with it, and just bake it with cheese. Very tasty and healthy. It has a beneficial effect on the general condition of the nervous system, heart function, and gastrointestinal tract. I can’t objectively assess its usefulness for losing weight, but from personal experience I can say that my weight is constant, extra pounds do not appear. I eat a vegetable at least once a week.”
What are the advantages and disadvantages?
Asparagus for weight loss, due to its chemical composition, ensures the initiation of a number of processes in the body that help get rid of unnecessary weight:
- the diuretic effect will allow you to eliminate stagnant fluids from the body and get rid of swelling;
- supplying the necessary energy reduces the feeling of fatigue, which often haunts a person with a limited diet;
- ensures dilation of blood vessels and acceleration of blood flow, which helps eliminate the risks of oxygen starvation of tissues;
- helps strengthen the immune system;
- has a calming effect on the nervous system, which reduces the likelihood of developing compulsive overeating;
- The laxative properties of the product help the intestines get rid of stagnant feces and toxins.
Despite a number of significant advantages, before using asparagus for weight loss, you must also consider the associated side effects:
- with excessive accumulations of oxalic acid salts, stone formations form in the bladder;
- an unpleasant odor appears when urinating;
- a large amount of the product contributes to irritation of the gastrointestinal mucosa;
- Gout develops due to an increase in the volume of purines and their conversion to uric acid. The kidneys are not able to immediately rid the body of it, so it settles in the joints in the form of crystals, which provokes the appearance of edema;
- flatulence.
To prevent an asparagus diet from ending in a host of health complications, it is important to adhere to the rules for using the product, observing the dosage and consumption requirements.
