A vegetable is the edible part of a plant species. Sometimes avoided by some, or adored by others, these foods are nevertheless your allies for rapid weight loss.
Fruits and vegetables are an integral part of a healthy daily diet. Their health benefits are numerous (and explained later in the article): it's priceless! Also, discover with us some particularly nutritionally interesting vegetable varieties for fast weight loss!
What are the health benefits of vegetables?
The fibers.
Vegetables and fruits are particularly beneficial when dieting or successfully losing weight. They are particularly rich in fiber , along with whole grains, legumes, and starchy vegetables. It's recommended to consume 25g of fiber per day for stable gut health.
By regulating intestinal transit, once ingested, they promote an increase in the volume of the food bolus (portion consumed). Thus, the flat stomach and appetite suppressant effect of a meal with vegetables is prolonged compared to a meal without vegetables and refined starches. The satiety effect of the meal persists over time.
There's nothing better for avoiding mid-afternoon snacking and hunger pangs! Don't hesitate to supplement your meals with vegetables to lose weight faster. Likewise, if you want to go back for more, choose vegetables; you can eat as much as you want.
Hydration.
To lose weight quickly, remember to drink at least 1.5 to 2 liters of water per day. Good health also depends on keeping your cells hydrated, but also on limiting snacks (increasing the volume you eat).
When dieting, you can also enrich your dishes with vegetables. Their very high water content promotes good body hydration by providing you with more than 800mL of additional water on average per day, which will help you lose weight quickly. Water thus acts temporarily against hunger, always useful when dieting! Discover the foods richest in water .
Vitamins, minerals and antioxidants.
Beyond being particularly low in energy, vegetables are also very rich in micronutrients, trace elements, and antioxidants. A varied diet of vegetables guarantees a healthy diet for your body and your system.
The health benefits of vitamins and minerals are also varied: a healthy diet acts against fatigue, improves energy metabolism, limits the appearance of cholesterol and reduces cellular aging...
Which vegetables should you choose to lose weight?
Since these foods are also particularly low in energy, they will help you maintain your figure. Here are also some slimming vegetables for fast weight loss.
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The cucumber.
With 12 calories per 100g, it holds the record for the lowest-calorie and highest-water-content vegetable. So, there's nothing like a fresh cucumber salad in summer!
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The eggplant.
Whether in a ratatouille or in a tchatchouka, the choice is yours. Eggplant is a favorite food for garnishing your slimming dishes: when cooked, its texture adds softness and sweetness to your dishes! Eggplant is also very rich in fiber, especially when the skin is not removed: it will allow you to limit the calorie intake of your meal, with its natural appetite suppressant effect!
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The cabbages.
Cabbage is low in calories, regardless of its type (Brussels sprouts, white cabbage, broccoli, or red cabbage), and is the perfect ally for a successful diet. Cabbage is mainly cooked by steaming: the lowest-fat and lowest-calorie cooking method! With only 20 to 35 calories per 100g, it is also very rich in potassium and calcium.
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The salad.
Good to know: When foods are eaten raw (or with the skin on), their fiber content is even higher. This increases satiety, reducing snacking and increasing fat burning.
This is the perfect food to fill you up while limiting your calorie intake! Salad, most often eaten raw, is therefore perfectly suited if you want to lose weight and rebalance your diet. It has a very low energy density.
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Celery.
In remoulade, in your salads, in soup or cooked: easily replace your portion of starch with celery to lose weight faster! This food is, however, relatively little used in our daily diet, but it is very low in calories and fat.
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The squashes.
Mostly eaten in winter, these foods are among the best for a diet: squash is full of water, fiber, and low in fat! Ideal for a soup or a homemade oven dish. They can also be an alternative for vegetarian or slimming summer barbecues: these foods are also very good grilled and seasoned.
And the options are also quite varied: butternut squash, pumpkin, zucchini...
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The tomato (which is actually a fruit!)
To limit your consumption during a meal, it is recommended to eat a starter based on raw vegetables: these foods will satisfy your hunger and allow you to reduce your main and dessert portions. Tomatoes are therefore a must, even if this food is eaten as a sauce or as a main course. With less than 16 calories per 100g and mainly made up of water, it is low in carbohydrates, protein, and fat. Its high fiber and nutrient (vitamins and minerals) content allows you to stay healthy and achieve your weight-loss goals.
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Konjac (root).
Little known in Europe, konjac nevertheless has highly regarded health benefits. Its slimming properties are provided by its high fiber content, but especially by its very low calorie intake (3 calories per 100g of product consumed). The volume of the food bolus is then significantly increased and the feeling of satiety is immediate!
Conclusion
There you have it, you have all the cards in hand to lose those extra pounds while you're dieting. All that's left is to take control of your health, and that starts in your kitchen with balanced recipes. No more chocolate chip cookies, don't hesitate to eat fruit, raw vegetables, broccoli, or green cabbage! The energy intake is then reduced, allowing you to lose weight more quickly.
