How to stew vegetables correctly when on a diet: cooking features

November 26, 2019
Products for weight loss
Ekaterina Ryzhkova

Not many people know how to properly stew vegetables when on a diet. Foods made in this way help you quickly lose extra pounds. Suitable times for such weight loss are summer and spring, when seasonal vegetable fruits ripen. This allows you to consume fresh food and reduce diet costs to a minimum. We’ll tell you in this article how to properly stew vegetables while on a diet.

Benefit

A diet based on stewed vegetables allows you to gradually lose excess weight, which will not return after losing weight. Beneficial qualities of vegetable stews:

Minerals and vitamins. Proper stewing preserves all the beneficial qualities of raw fruits.
Low energy value. Stewing with little or no oil does not increase the calorie content of raw vegetable fruits.
Impressive fiber content. Fiber corrects metabolic processes in the body, promoting the removal of toxins and weight loss.
Low carbohydrate content. When losing weight, this quality is valuable because stewed vegetables do not burden the liver.
Volume of consumption. Stewed vegetable fruits can be eaten in large quantities. It is only important to correctly combine the ingredients in the finished dishes.

How to lose weight on vegetables

It’s possible to lose weight quickly with vegetables; hundreds of people have experienced this effective menu. After going through a vegetable diet, a person feels much better and loses several kilos in a week. Due to its high fiber content, dietary fiber absorbs toxins, the product helps remove toxins, cleanse the body, and helps improve digestion. Vegetables contain a small amount of carbohydrates, but are well saturated. You can include grain bread, oatmeal, and dairy products in your diet. Several rules will help you achieve results in 2 weeks.

Vegetable intake per day should not exceed 1.5 kilograms;
Remember to drink plenty of fluids (water, green tea). This is necessary to remove toxins;
For salad dressing, use flaxseed and olive oil.

The best vegetables for your diet

People who want to lose weight often ask: is it possible to eat stewed vegetables on a diet? Not only is it possible, but it is necessary! Losing weight on stewed vegetables will be effective if you know what to use. The best for diet are:

Green bean. The composition contains magnesium, iron, folic acid, protein. 100 g of food contains 24 kcal.
Tomatoes. Lycopene, found in the food, accelerates digestion and breaks down fat (23 kcal/100 g).
Asparagus. Removes fluid, eliminates cellulite (19 kcal/100 g).
Cabbage (Peking cabbage, broccoli). Tartronic acid inhibits the accumulation of fat deposits (25 kcal/100 g).
Stem celery. Contains zinc, phosphorus, vitamins C, A, E, potassium. Accelerates calorie burning (13 kcal/100 g).
Eggplant. Rich in potassium, organic acids, pectin, which prevents fatigue during the diet (24 kcal/100 g).
Carrot. Contains antioxidants, more than 10 vitamins (33 kcal/100 g).
Zucchini. Corrects the water-salt balance, which is important for weight loss (24 kcal/100 g).
Bell pepper. Reduces appetite, accelerates metabolism (27 kcal/100 g).
Cucumber. The composition contains iodine, potassium, fiber, which improves the functioning of the gastrointestinal tract (13 kcal/100 g).
Spinach. Contains carotene, iron. Enhances metabolism (20 kcal/100 g).

Vegetables with negative calories

Fat-burning vegetables are great for maintaining metabolism in the human body. If you are determined to get rid of a couple of extra pounds, include celery, asparagus, beets, broccoli, carrots, and tomatoes in your diet. Make salads from cauliflower, cucumbers, dandelion and chicory leaves, watercress, add a little garlic and green beans. A little red pepper, lime, lettuce, onions, radishes, rhubarb, spinach, turnips, and watermelon are allowed.

The essence of negative calorie foods is that the body spends more energy digesting them than it receives from them. This creates a calorie deficit, which promotes weight loss. If you combine herbal ingredients correctly to taste, you will get delicious and healthy salads. You can also satisfy your hunger with water and ginger or lemon juice, which stimulate metabolism.

Diet rules

A diet of stewed vegetables will only be beneficial if you follow the basic rules of dietary nutrition:

You should avoid eating salt. If you do not have this opportunity, salt the dish after making it.
You can eat up to 1.5 kg of stewed vegetables per day. Divide this amount evenly into 5-6 doses.
Stay hydrated. You should drink 2 liters of liquid per day (rose hip decoction, herbal tea, water).
Be sure to minimize the fat content (or complete absence) in prepared foods. To do this, eliminate the addition of sour cream, mayonnaise, and reduce the amount of oil.
Limit your consumption of beets, onions, and turnips.
Use the optimal combination of vegetables in your daily diet to provide your body with the right amount of vitamins. Be sure to add greens to the prepared dish.
Eat food warm, not hot or cold.
If you plan to stick to the diet for more than a week, add protein dietary products (chicken breast, lean fish, cottage cheese) to it.

Features of stewing vegetables

So how to stew vegetables correctly when on a diet? Vegetables prepared by stewing will help you lose excess weight only if they are prepared correctly. To do this, consider the following cooking specifics:

Simmer the vegetables over low heat in a container covered with a lid.
Cook using the oven, slow cooker, microwave, steamer or on the stove. Extinguishing with steam preserves the cellular structure of the food.
Cook food in thick-bottomed, high-quality steel containers. This will preserve all the beneficial qualities of vegetables.
Carry out heat treatment for no more than 40 minutes. If the dish is cooked longer, the amount of vitamins in it will decrease.
Prepare the ingredients correctly. Finely chop the cabbage, and cut the zucchini, tomatoes, and cucumbers into cubes with a stainless steel knife.
Do not add too much water as it will dissolve the beneficial components. When stewing, vegetables themselves release excess liquid. As a result, the food will be cooked in its own juice.
You can stew both fresh and frozen vegetables. Defrost the latter naturally.

The benefits of dietary vegetables

In terms of taste and richness, vegetable dishes for weight loss are in no way inferior to traditional food and can be used as a basis in a variety of diets. Their assistance in weight loss is very effective because they:

low-calorie;
contain a large amount of fiber;
rich in essential vitamins, micro- and macroelements;
have a low carbohydrate content.

When choosing recipes, dietary dishes for weight loss should include vegetables with a high fiber content and low carbohydrate content.

Diet food recipe

Let's find out how to stew vegetables while on a diet. To create this dish, no preliminary preparations are required; it is simply prepared. All vegetables can be grown in your own garden plot, and then lunch will be even healthier. To reduce calorie content, you can exclude vegetable oil from the dish and add less potatoes, that is, make zucchini the base vegetable. We take:

two carrots;
6 potatoes;
one zucchini;
large onion;
3 sweet peppers;
2-4 tbsp. l. ketchup or tomato paste;
greens (to taste);
dry pepper;
vegetable oil for frying;
salt.

Vegetables in the oven, baked in large pieces

Baking vegetables in large pieces helps preserve most of the microelements and vitamins in each of them and protects them from drying out. The dishes remain juicy, with the preserved taste of each individual vegetable. This is an excellent choice for those who prefer vegetarian or dietary nutrition.

The absence of frying relieves the body of the hard work of digesting such food and its further elimination; all microelements are easily absorbed without being subjected to an aggressive attack by overheated fats.

Preparation and total time costs – 55-60 minutes.

The amount of ingredients is indicated for 3 servings.

What you will need to complete the dish:

Zucchini – 1 piece (you can use zucchini);
Eggplant – 1 piece;
Bulgarian sweet pepper – 1 piece;
Tomato – 5 pieces. It is better to use varieties containing more pulp and less juice;
Favorite greens to taste – 3-4 sprigs;
garlic - 3 cloves;
Vegetable oil – 2 tablespoons;
Salt, ground black pepper.

Prepare the required set of products. Everything should be at hand.

Rinse the vegetables well, dry them, remove the stems.
Cut the eggplant and zucchini lengthwise and cut each half into half rings approximately 1-1.5 cm wide.
Cut the tomato into 4 parts.
Peel the sweet pepper from seeds and cut into large pieces.
Chop the garlic cloves into thin slices.
Place all chopped ingredients in a deep bowl. Add salt, hot pepper and spices. Add vegetable oil and everything is fine, but mix gently.
Place foil in a baking dish. Arrange the prepared vegetables evenly on it. Cover the top with foil.
Preheat the oven to a temperature of 200 degrees. Place a baking tray or mold in it.
Bake for about an hour. When the first thirty minutes have passed, open the foil and the vegetables will begin to brown.
Serve after sprinkling with chopped herbs.

How to cook?

Have you decided to go on a diet? Implement the recipe for stewed vegetables like this:

First, peel and chop the onion.
Place the chopped onion in a hot frying pan with vegetable oil.
Peel the carrots and grate them. When the onion becomes transparent, add the carrots.
Stir the vegetables, lightly fry, then add tomato paste to them. Make sure that the mixture does not burn. If you did not add vegetable oil, pour in a little water.
Wash the pepper, peel and cut into thin strips. Place in the pan with the rest of the vegetables.
Peel and seed the zucchini. Cut the pulp into thin slices.
Place the zucchini in the frying pan, cover with a lid, reduce heat and simmer, stirring frequently.
While the zucchini is simmering slightly, peel the potatoes, cut into small slices and add to the vegetables.
Stir all the vegetables, cover and simmer over low heat for 30 minutes. During this time the potatoes should be cooked.
Next, salt the dish, pepper, add chopped herbs.

Now you know how to properly stew vegetables while on a diet. The dish made in this way goes perfectly with fresh tomatoes or cucumbers. Be sure to add fresh chopped dill or parsley. The composition of the dish can be changed depending on what products you have. You can add eggplant, cabbage, pumpkin.

Dishes for weight loss

Many nutritionists claim that the health benefits of vegetables depend on the way they are prepared. Stewed vegetables when losing weight allow you to achieve a slim figure. Thanks to this processing method, all vitamins are preserved in vegetables.

It is very pleasant to be on such a diet if you cook your favorite dishes. You can cook up stews or unusual, mouth-watering treats that will help you lose weight. If you supplement your diet with such foods, you will definitely become an active and healthy person. An approximate list of foods for the diet looks like this:

cabbage stewed with turmeric;
beans stewed with bell pepper;
pumpkin puree with cauliflower;
stewed frozen vegetable mixture with beans;
assorted vegetables from cabbage (white, cauliflower or Brussels sprouts) with the addition of carrots.

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 vegetables, melons, beets, rhubarb, sorrel, turnips. The daily menu must include:

carrot;
spinach;
broccoli;
onion;
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 are no allergies. Such a low-calorie diet should be used with caution for intestinal diseases, since the load on it increases due to the large amount of fiber in the diet. If you don't want to gain weight, try baking dishes in the oven or making stews: there are many suitable recipes.

Low-calorie vegetables

Eating low-calorie vegetables will increase your chances of achieving 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. These are any greens, cucumbers, tomatoes, broccoli, chicory, eggplant, celery, beans, carrots, peppers, pumpkin, beets, kohlrabi, spinach. You need to be careful that they do not change their calorie content during cooking: do not overuse butter, sugar and salt, which can complicate digestion and prolong the weight loss process.

Cooking process

So, follow these steps:

Peel the carrots, onions and garlic. Grate the carrots on a coarse grater, chop the garlic, and cut the onion into cubes. Place the tomatoes in boiling water for 2 minutes, then rinse with cool water and remove the skins. Cut the tomatoes into small cubes.
Heat a frying pan with olive oil over medium heat. Add onion and garlic and fry until soft for 5 minutes. Then add the carrots and cook for another 7 minutes. Then add tomatoes to the vegetables and fry for 10 minutes. Pepper and salt everything.
If the zucchini has a thick skin, peel it. Cut the zucchini into 6mm thick slices.
Pour a little olive oil into the bottom of a heavy saucepan. Place a layer of zucchini and lightly salt. Then make a layer of fried vegetables, and then another layer of zucchini. Alternate layers until all ingredients are gone. Place the bay leaf in the pan, cover with a lid and place over moderate heat. Boil the dish and simmer for half an hour.

Transfer vegetables to a platter, being careful to maintain layers. Crush with chopped dill and start your meal.

Vegetable recipes

Every home has traditional kitchen appliances with which you can easily prepare dietary vegetables for weight loss. The correct way to prepare food for weight loss and a healthy diet are:

simple cutting without heat treatment;
stewing with a small amount of liquid;
cooking in water or steaming;
using an oven or electric grill.

With this preparation, no fats or oils are added, which makes the food low in calories. Below you can see simple and effective recipes for vegetable dishes for weight loss.

Quick cooking

Quick recipes usually make fresh salads. There is no lengthy processing, and regular cutting of vegetables is used. In this way, vegetable dishes for weight loss can be made very quickly. The products retain maximum nutrients and also contain a lot of fiber and pectin. This helps the body to better cleanse the intestines and reduce cholesterol levels. It is better to eat such food immediately after preparing it.

Fresh salad with carrots, apple and celery

Salad products should be chosen so that they are in approximately the same proportion by weight.

carrots - 1 pc.;
apple - 1 pc.;
celery - 3 stalks;
natural yogurt - 50 ml.

Peel the carrots and grate on a coarse grater.
Peel the apple and cut it into cubes.
Cut the celery stalks into pieces 7-10 mm long.
Mix the prepared products in one bowl, season with yogurt.

In large quantities, this salad is not recommended for pregnant and lactating women. But for those who suffer from age-related hormonal disorders, you can consume as much as you want, since celery contains elements that are useful for this case.

Salad "Pastel"

This dish helps not only to lose weight and cleanse the intestines, but also to increase hemoglobin levels. It's easy and quick to prepare.

cabbage - 0.5 heads;
beets - 1 pc.;
carrots - 1 pc.;
lemon juice - 3 tbsp. l.;
vegetable oil - 2 tbsp. l.

Shred the cabbage.
Grate carrots and beets on a coarse grater.
Combine vegetables, add lemon juice and oil. Mix everything.

If desired, you can add an apple, dried fruits, nuts, honey, celery, and seaweed to this salad. This will only make it more useful.

Cleansing salad

Lightness, ease of preparation, weight loss benefits make this dish indispensable for those on a diet.

radish - 1 pc.;
celery - 3 stalks;
parsley, dill - to taste;
kefir - 100 ml.

Peel and grate the radish.
Finely chop the celery.
Mix the prepared products, sprinkle with herbs.
Add kefir. Mix everything.

It is recommended to eat this dish for breakfast or replace it with dinner. The result can be expected the next morning.

Main course recipes

You can eat dietary dishes made from fresh vegetables as much as you want. Only people with gastrointestinal problems should be careful when consuming fresh salads. They should take stews for weight loss as a basis.

Vegetable stew

Stewed vegetables in a recipe for weight loss are prepared according to the same scheme. The composition of the products can be changed at your discretion.

zucchini - 1 pc.;
carrots - 2 pcs.
tomato - 2 pcs.;
onion - 1 head;
sweet bell pepper - 1 pc.;
olive oil - 1 tbsp. l.;
salt - to taste;
water - 1 tbsp.

Wash and peel the vegetables.
Cut into small pieces.
Place in a saucepan with a thick bottom, add water and simmer for 20 minutes.
Add salt and oil. Stir, remove from heat and leave to simmer for another 10-15 minutes.

Zucchini diet

Zucchini is an incredibly healthy vegetable that is common in the spring and summer. It contains the most important microelements (calcium, magnesium, iron, potassium, etc.) and vitamins (PP, A, groups B, C, E).

The essence of the diet: for seven days you should eat zucchini dishes, lean poultry and fish, low-fat yogurt and cottage cheese, milk, eggs, mushrooms and herbs are allowed. Salt can be used in small quantities. Pasta and bakery products, fats, potatoes, sugar, smoked products, pickles, coffee and alcohol are strictly prohibited.

To create dishes, it is better to take young zucchini, mainly zucchini (with dark green skin). Only very young zucchini can be eaten raw.

It is better to cook this vegetable with the peel, which contains a basic amount of nutrients. Cooking time should be minimal. During the diet, meals should be quite plentiful and five times a day.

This diet is not suitable for:

teenagers during puberty;
lactating and pregnant women;
people suffering from chronic diseases of the urinary system and kidneys (due to the impressive potassium content, the load on the kidneys will increase and the patient’s condition will worsen).

Sample menu:

Breakfast. Stewed zucchini with vegetables (any kind except potatoes) in the proportion of 2/3 zucchini, 1/3 vegetables (total weight - up to 0.6 kg) and a glass of tea without sugar (preferably green or black leaf).
Lunch. An apple (can be replaced with a fruit other than grapes or banana) and a glass of water or fresh juice.
Dinner. Lean boiled poultry (200 g), baked zucchini (300 g), one kiwi or two plums and a glass of tea.
Afternoon snack. One apple, raisins (100 g), a glass of orange juice.
Dinner. Stewed zucchini, cabbage and carrot salad, seasoned with lemon juice and olive oil, a cup of tea or a glass of orange juice.

If you decide to extend the zucchini diet for more than 7 days, start taking vitamin supplements.

This diet allows you to lose 3 to 5 kg of excess weight in a week. And if you also play sports, the result will be much better. Nutritionists advise using this diet once a year, since zucchini is a seasonal vegetable.

Contraindications

Like most diets, this diet also has certain contraindications.

Those who have problems with the digestive system should not include large amounts of fresh vegetables in their diet. It is better to limit their use for gastritis, ulcers, colitis during an exacerbation.
A vegetable diet is not suitable for people with kidney disease.
People should not consume vegetables for a long time during periods of exacerbation of chronic diseases.
Those who are allergic to certain foods should avoid this diet.
Women should not use it during pregnancy or while breastfeeding.
This diet is not recommended for older people.

Before using any diet if you have problems with the digestive system or other problems, you should consult a gastroenterologist or nutritionist to make sure that the chosen diet is correct.

This vegetable diet may not be suitable for those who are accustomed to meat. Eating vegetables without meat may be difficult for them, so it is better for them to choose a protein-vegetable diet. In this case, the body will receive more benefits; such a diet is more balanced in terms of the content of valuable substances.

Reviews

What reviews do people who are losing weight (or have already lost weight) leave about the diet based on stewed vegetables? Many people say that they like stewed vegetables better than raw ones. These people also note that this diet is good for health. After all, for those who have stomach problems, it is better to stew vegetables. Are you still asking whether you can eat stewed vegetables on a diet? As you can see, having studied the reviews of those losing weight, this question can only be answered positively.

Some women claim that they usually stew a pot of vegetables and eat it all day with pleasure. Some say that they were able to lose 5 kg of excess weight in a week, others – 4 kg.

Many women note that stewed vegetables bring triple benefits: weight loss, pleasure and benefits for the stomach. Some people write that every summer they eat only zucchini dishes. As you can see, everyone likes a diet based on stewed vegetables, since you can easily lose weight with it.