Vegetable guide: why you need to eat more of them and how to do it?

Calorie content is not the only criterion by which it is determined whether a product is suitable for a diet or not. Different foods have their own characteristics of influence on processes in the body. It is important how many nutrients, vitamins and other essential substances it contains, whether it is easily digestible, how quickly and for how long it saturates. Among the variety of food, several types of products stand out that allow you to lose weight without unnecessary suffering, hunger and harm to health. You definitely need to pay attention to them when choosing a suitable diet.

Fish

A source of animal protein that is quickly processed in the gastrointestinal tract. A complete set of amino acids is necessary for the normal course of redox processes and the construction of muscle tissue. When losing weight, not only adipose tissue is destroyed. The muscles are the first to suffer. Only animal protein in the diet can preserve and restore them.

The fish also contains a unique complex of omega fatty acids, vitamins E and D, phosphorus, iodine, chromium, and zinc. These substances support general metabolism, protect blood vessels from cholesterol, slow down aging, and prevent thyroid dysfunction. The fattier the fish variety, the healthier it is. Therefore, it is necessary to eat salmon, salmon, herring, and mackerel. To minimize the risk of gaining weight, you can eat it little by little: a serving of 50 g once a day is enough.

Lenten species: pike perch, tuna, cod, pollock, horse mackerel can be eaten in larger quantities: up to 250 g per serving. Especially for those who don't like meat.

Color quest

Fruits and vegetables of different colors contain different nutrients. Thus, carotene is responsible for orange, anthocyanins for maroon and blue. So eating as varied a diet as possible is a good idea.

• Red vegetables/fruits/berries: tomatoes, red peppers, strawberries, raspberries, grapefruits, pomegranates, red currants
• Orange: orange peppers, carrots, pumpkin, sweet potatoes, oranges, tangerines, peaches, apricots, persimmons, sea buckthorn
• Yellow: yellow peppers, yellow tomatoes, pineapple, bananas, mangoes, melon, yellow cherries, pears, cherry plums.
• Greens: cucumbers, green peppers, broccoli, Brussels sprouts, spinach and other greens, celery stalks, green beans, green asparagus, kiwi, green grapes, green apples and pears, gooseberries
• Blue and purple: blueberries, blueberries, eggplant, purple basil, beets, red cabbage, blackberries, plums, black currants, cherries, grapes
• White: zucchini, cauliflower, cabbage, potatoes, white asparagus, roots (fennel, celery, turnip, parsnip), white currants, white onions, radishes,

One day of the week - one color. It is not necessary to eat vegetables/fruits of only one color all day, but add them to your diet at least partially. Another option is one serving of vegetables/berries/fruits of each color per day.

Eggs

Another protein dietary product. Eggs have moderate energy value - 1 piece. contains only 40 kcal. But they fill you up for a long time. A morning omelet is often enough to keep you from getting hungry until lunch.

Egg whites are great for maintaining muscle mass while on a diet, and the yolk contains lecithin, a substance that regulates fat metabolism. A couple of pieces a day for breakfast won’t hurt those losing weight. In order not to increase calorie content, frying them in oil is not recommended. It is optimal to boil or cook in a non-stick frying pan.

Amaranth

Now let’s move on to cereals that are more familiar to us and tell you which of them are suitable for dietary nutrition.

Dairy products

Kefir, natural yoghurts, fermented baked milk, yogurt and similar products provide the body with calcium, amino acids and cultures of beneficial lactic acid strains. Regular consumption of this food prevents constipation, removes toxins from the intestines, and normalizes its microflora. Calcium maintains hormonal balance and eliminates swelling. It is absorbed better from dairy products than from any other.

It is recommended for those losing weight to drink yoghurt and kefir as often as possible. But you should choose products with a low fat content - no more than 1.5%. The presence of sugar, starch and artificial fillers in them is also unacceptable. Only natural species are useful.

Couscous

Lean meats

These include rabbit, turkey, veal and young chickens. Lamb, pork, and poultry skin are not dietary products. The calorie content of meat useful for weight loss does not exceed 200 units per 100 g. Its varieties contain different complexes of amino acids; it is recommended to include all of them in the diet. Animal protein provides the body with the necessary energy, which is necessary for building new muscle fibers and maintaining cellular metabolism. Vitamin B12, which is fully absorbed only from meat, prevents a decrease in hemoglobin and the development of anemia.

Meat, along with other sources of animal protein, is included in the food set of the so-called keto diet. It is based on the restructuring of metabolism and the burning of internal fat reserves with a limited supply of carbohydrates to the body. Rabbit, turkey and veal quickly relieve hunger and do not overload the gastrointestinal tract with toxins. You shouldn’t give them up even on a strict diet.

What to remember

Treatment of obesity involves a low-calorie diet combined with exercise.
Despite the fact that when losing weight you have to give up many foods, your diet must contain a sufficient amount of protein, fat and foods containing a lot of fiber. For individual recommendations, it is best to contact a nutritionist. Tags:

• Diets
• Diet
• Overweight
• Weight loss
• Therapeutic diets

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• efremenko Eat less and most importantly exercise.

Buckwheat

A unique dietary product. It is several times less caloric than cereals, contains little starch, but a lot of fiber and vegetable protein. Buckwheat porridge with water is the basis of many weight loss diets. This cereal saturates the body with iron, normalizes intestinal function, helps cleanse the liver, removes toxins and accelerates metabolic processes.

The energy in buckwheat is enough to maintain strength even during heavy physical activity. Dishes made from it do not need additives in the form of fats or meat; they are complete. It is recommended for anyone losing weight to regularly include them in their diet.

Kamut

Vegetable oils

Fats themselves, including vegetable fats, are not dietary. But refusing them provokes disruptions in the functioning of the endocrine system. And hormonal imbalance is fraught not with loss, but with accumulation of excess weight.

A moderate amount of vegetable oil helps maintain the health of the stomach and intestines, saturates with vitamins A, E, D, and polyunsaturated fatty acids. Useful ones include: flaxseed, olive, sunflower and other oils. When dieting, it is important to use only unrefined, cold-pressed products. They do not undergo chemical treatment and retain natural vitamins and minerals. They should not be used for frying, but for seasoning ready-made dishes. About 20 g of vegetable oil per day will not harm those losing weight.

What are the benefits of quinoa grains?

Quinoa (or quinoa) is a rich source of protein, which is especially important for those who adhere to a vegetarian diet or are actively involved in sports.

In addition, quinoa is a gluten-free product, which means it is safe for those who suffer from gluten allergies.

Quinoa contains as many as 20 types of amino acids, many of which are essential. We especially love quinoa for its easily digestible protein, valuable substances and vitamins that it gives us, vitamin A, abundant B vitamins, potassium, magnesium, selenium, iron and others. It is also a unique source of fiber. It comes in beautiful, white and black varieties, these types differ slightly only in taste, the black one cooks a little longer than the white one. Before cooking, it is recommended to rinse quinoa with water, cook it for 15-20 minutes in a ratio of 1 part quinoa to 2 parts water, then let it brew for a while. Goes well with vegetable salad The taste is pleasant, nutty - but try it yourself and find out.

Calories: 368 Protein: 14.1 Fat: 6.1 Carbohydrates: 57.2

Green vegetables

Ideal for diet foods with “negative” calorie content. Incredible, but true: the more you use them, the faster you lose weight. All types of cabbage and lettuce, cucumbers, spinach, celery and their other green counterparts contain a meager amount of calories. They are not enough even to digest vegetables. But the pulp of the products is saturated with coarse fiber, folic acid, calcium, and antioxidants.

Vegetables prevent fat deposition, facilitate digestion, prevent constipation, and eliminate toxins. They quickly fill the stomach and cause satiety, allowing you to avoid overeating. Therefore, it is advisable to eat vegetable side dishes and salads on a diet daily.

Useful properties of spelled

Spelled is rich in fiber, vitamins and microelements, for example, B vitamins, folic and nicotinic acid, calcium, zinc, iron, phosphorus and others, and it is also a valuable storehouse of protein.

Spelled is believed to help strengthen the immune system, protect against cardiovascular disease and help prevent diabetes. Spelled is also used to make a delicate flour that helps improve metabolism, cleanse the body of impurities and give a feeling of fullness for a long time. Spelled porridge with milk is a wonderful hearty breakfast that will provide you with energy for a long time.

Calories: 337 Protein: 14.7 Fat: 2.2 Carbohydrates: 61.2

TOP 5 recipes with honey

1. Honey with milk and banana. Heat 300 ml of milk to a temperature of 38–42 ⁰C, add 1 tablespoon of flower nectar, banana pieces. Beat with a blender until smooth. Use after physical activity.
2. Honey with nuts and kefir. Ingredients: raw chicken egg, 1 tablespoon each of honey and walnuts, 200 ml of kefir. Mix all products and beat with a mixer. The cocktail is intended for use after training.
3. Honey (50 g) with nut mix (30 g). Nuts can be any: almonds, walnuts, cashews, hazelnuts. Grind the ingredients and mix with 1 glass of orange or grapefruit juice. A great drink after a cardio workout. Drink at least 30 minutes before meals.
4. Mix a clove of chopped garlic with 1 tablespoon of honey. Use the resulting mass before bedtime. Stimulates the synthesis of growth hormones and testosterone.
5. Curd cocktail with honey. 100 g of cottage cheese, finely chopped banana, 1 tablespoon of honey and oatmeal, pour 1 glass of milk, beat into a homogeneous mass. Drink 60 minutes before training.

Day before the procedure

The patient’s proper morning during this period should begin with a light breakfast. It can be semolina porridge, yogurt, cottage cheese. You can first drink a glass of clean water, and 15 minutes after that you can start eating. After breakfast and until the completion of the study, it is forbidden to eat solid food; you must drink only clear liquids (teas, still water, juices).

Lunch must take place no later than 15:00. You can drink any broth (clear, strained). From 17:00 on the day before a colonoscopy, you can start taking a special drug to cleanse the intestines.

Pre-workout honey

To maximize the effect of exercise, it is necessary to provide the body with a sufficient supply of energy, that is, you should consume carbohydrates. Honey is considered their best source for a number of reasons:

• fast digestibility - up to 60 minutes;
• increased activity and endurance - the athlete tolerates stress better;
• high concentration of carbohydrates - up to 80%, with a complete absence of fats;
• A sharp decrease in blood sugar, which can cause loss of consciousness, is excluded.

It is preferable to use an aqueous solution of honey, the optimal dose is 1 g per 1 kg of body weight. Experts recommend taking it 30–60 minutes before the start of your workout. As a result, the bodybuilder is able to exercise longer and more productively, and feels less fatigue.

Advantages and disadvantages

Which type of honey is better to choose?

Preferably varieties with a high protein content are predominantly dark. In terms of its composition and properties, buckwheat honey, which has a characteristic dark brown color, stands out among them. It has a rich, bright aroma, and after drinking in its pure form it often causes a sore throat.

Buckwheat honey contains significantly more protein and iron (it is this that can give the product its characteristic reddish tint). Flower nectar collected from chestnut trees or meadow nectar has similar properties.

How to distinguish natural honey from fake

Today there are a lot of counterfeit products on the market, usually at a slightly lower price. We offer several simple options for testing honey:

• Viscosity.
  The natural product is viscous, heat it to 20 ⁰C, immerse a spoon in it, then lift it and slowly rotate - the mass will stretch and wrap around it.
• Wateriness.
  Check with a small piece of newspaper - drop a little honey, if it doesn’t spread, it means it’s natural. Got a wet mark? This is a fake. You can also check the presence of water using a small piece of bread - dipped in natural honey it usually hardens, but in low-quality honey it softens.
• Presence of impurities.
  Tested with iodine. Dilute honey with a small amount of water, then add a little iodine. Blue color indicates starch or flour content.
• Presence of chalk.
  Add a little vinegar essence to the honey solution. If chalk is present, characteristic foam will appear, its appearance will be accompanied by hissing.
• Solid impurities.
  Dissolve honey in warm water; the appearance of a solid sediment is one of the signs of a low-quality product.

Be sure to pay attention to organoleptic indicators. Real honey has a pleasant taste and fragrant aroma.

What are the benefits of corn grits?

In northern Italy, a famous local dish, polenta, is made from corn grits. How is corn grits beneficial for the human body? This is a storehouse of useful elements - B vitamins, vitamin E, nicotinic acid, as well as chromium, boron, iron and others. Corn grits retain their properties even after heat treatment. This is an excellent cleansing product that helps remove harmful substances and toxins from the body.

Suitable for people prone to allergies.

Calories: 328 Protein: 8.3 Fat: 1.2 Carbohydrates: 71

Pearl barley. Benefits for women

For weight loss, as a rule, products with a certain set of ingredients/substances that are extremely necessary for the female body are used. The varied and healthy composition of pearl barley speaks for itself. With a high content of proteins and carbohydrates (most of which are slow sugars), it contains little fat. The presence of plant fibers and a rich vitamin and mineral palette makes pearl barley an exceptionally valuable product for women. But that's not all! Pearl barley is a natural source:

• antioxidants (zeaxanthin, rutin, luteins);
• natural antibiotics (hordecine);
• amino acids (valine, lysine, tryptophan, phenylalanine, glycine, serine);
• unsaturated fatty acids.

Regular consumption of pearl barley as a medicinal and dietary dish starts the process of improving intestinal function. For women suffering from frequent constipation, it can be a real salvation. Cereals also significantly reduce the risk of developing colon tumors. This is explained by the fact that cereals are natural gastrointestinal cleaners. By excreting a large amount of feces, a woman can lose weight by five or more kilograms in a relatively short period of time. Barley gives a feeling of fullness in the stomach. Satiety is not only a physical, but also a psychological state. It is not only possible, but also necessary to regulate it in the direction of reasonable moderation.

Prevention of joint diseases

Barley grains contain a lot of calcium. It is extremely necessary for women in adulthood and old age. This is why doctors recommend including more dairy products (cheeses, cottage cheese, kefir). But in pearl barley the amount of this element is eleven times higher than in milk. Cereals help strengthen bone tissue and treat inflammatory processes in cartilage tissue.

Prevention of gallstone disease

Pearl barley and a decoction of it are a product that prevents the development of liver diseases and gallstones. Porridge helps restore impaired functions in the digestive organs.

Fighting skin diseases

Barley grains contain many antioxidants and microelements (for example, selenium). This is a nourishing basis for natural rejuvenation of facial skin, moisturizing it and protecting it from the negative influence of the external aggressive environment. Barley decoction is an ideal remedy that can be added to cosmetic masks, creams, gels, etc.

Restoring the immune system and nervous system

With regular pearl barley porridge you can counteract stress, depression, eliminate insomnia and difficulty falling asleep. The composition of the cereal as a whole has a powerful restorative effect on the entire body. Even in the tsarist army it was the number one dish. A simple practical calculation was used - to give the rank and file healthy food to satiate and carry out stable, natural prevention of a number of diseases.

Barley for pregnant women

The decoction is very useful during lactation. It stimulates milk production, preventing mastitis from developing. Barley contains most of the energy resources needed by mothers and their babies. Dishes made from it are not just healthy, but mandatory in the daily diet of women in labor.

When to eat porridge while losing weight

It is not enough to answer the question of what cereals you can eat while losing weight. It is also important when to use them. Any porridge is a slow carbohydrate that is digested over a long period of time, thereby achieving the effect of satiety. For this reason, it is necessary to consume cereals in the first half of the day. The best option is to cook low-calorie porridge for weight loss for breakfast, but you can also have it for lunch as a side dish. Another way is to eat a little throughout the day, but do not overeat at night.

Honey during workout

It is recommended to drink honey water if the main goal of training is to gain weight. In this case, it is necessary to provide the body with fast carbohydrates to avoid the destruction of muscle cells. Trainers recommend consuming honey during the most active part of the workout - about 1–1.5 teaspoons. Honey should be dissolved in warm, but not hot water.

Also, honey during training will be useful for bodybuilders prone to hypotension (low blood pressure) - during the period of peak exercise they may experience dizziness and weakness, which can result in fainting. Thanks to “feeding”, you will be able to avoid such phenomena and train to the maximum of your physical capabilities.