Vegetables , fruits and other things to get the suitable diet

Best vegetables for diet

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After obesity has risen dramatically in most parts of the world, excess weight loss has become an important topic that attracts the attention of many people, but unfortunately, many overweight people fall into the morass of diseases that are caused by following the wrong diet to lose weight, so you must follow a healthy
diet and the correct scientific and medical methods for weight loss, that will be discussed in this article.
There are many things that should be followed in weight loss, and perhaps the most important one is the type of food that the person eats. Perhaps the most important of these foods are vegetables and fruits. It is important to eat an adequate amount of vegetables every day, as they are not only nutritious, but they may also provide protection against various diseases. Vegetables are a rich source of many important nutrients, including vitamins, minerals, fiber, and antioxidants. They help reduce the risk of heart disease. They also prevent weight gain and promote weight loss when consumed on a daily basis, especially non-starchy vegetables. More and more, vegetables reduce the risk of developing type 2 diabetes, especially leafy vegetables and finally they reduce the risk of certain types of cancer. Fresh fruit is of great importance to the human body, it provides the body with salts, and the various vitamins necessary for the human body and its members. It also helps in maintaining the ideal weight, because it contains a small percentage of calories. It contributes to maintaining the health of the body as it prevents a lot of diseases like blood pressure and blood sugar. It also protects against heart disease and some kinds of cancer. It contributes to facilitating the output process because it contains fibers. It reduces high levels of body fat, proteins, and starches. It helps remove toxins from the body. More and more it helps in maintaining the beauty of the body, especially the skin. This article will focus on the big role of fruits in the diet.

The most important steps in the diet:

 

1- Drink more water, especially when feeling hungry. Water reduces the feeling of hunger, it is advised to drink a cup of water a quarter of an hour before a meal because it speeds up the feeling of satiety, so you must drink at least eight glasses of water by two liters per day.
2- Be sure to eat breakfast, there are a lot of people that work to ignore breakfast in order to lose weight, but this is a very misconception because not eating breakfast will keep the person hungry and make him eat more food for lunch.
3- Exercising daily, exercising here is not intended to do heavy-handed exercises or going out of the house to run for hours, but we mean to make some changes in our daily life system so that we move more. Bicycling and Walking can also contribute to weight loss if practiced daily or at least 3 times a week for a period ranging from 30 minutes to 45 minutes.
4- Take enough sleep, so that number of hours of sleep is not less than eight hours, because adequate sleep helps in the metabolism and burning of fats, thus losing weight.
5- Take care to eat fresh vegetables and fruits, vegetables and fruits contain a large amount of fiber, which gives a feeling of fullness for a long period of time, we must also avoid fatty substances and replace fried foods with
grilled or boiled foods because they have less fat and thus fewer calories. Also, reducing the percentage of fats consumed makes the bodywork to bridge the deficiency of fats by burning the stored fats in the body and thus losing weight faster, and we must be alert to not mixing carbohydrates with protein when eating because it works to reduce weight loss and causes bad digestion.
6- Replace milk and dairy products with full cream cheese and yogurt in a few or skimmed products to reduce caloric intake.
7- Once you feel full, you should stop eating because that prevents you from increasing your caloric intake.
8- Do not use white sugar to sweeten drinks and attempts to replace it with natural sweeteners like honey.
9- Start your meals with salad because it works to fill the stomach with vegetables that contain few calories, and also works to accelerate the feeling of fullness, which leads to eating less fatty substances and thus fewer calories.
10- Do not drink soft drinks at all, because they contain a large amount of sugar and give us calories that we can dispense with, so we can replace those drinks with natural juices beneficial to the body.
11- Chewing food well and eating it slowly, the digestive system needs 15 – 20 minutes to send signals of feeling full to the brain, which orders a person to stop eating, but if a person is eating his food quickly, he will eat a large amount of food before the digestive system sends the signal of feeling full and thus he has gained more calories than one needs, which leads to the accumulation of fat in the body and thus an increase in
weight. There are some good and effective ways through which to slow down food such as stop eating a little to talk to others, or using relatively small spoons or replacing the spoon with a fork.
12- Avoid sleeping immediately after eating. The last meal should be taken at least three hours before bed because the stomach is slower to digest food at night, which makes food stay for long periods in the stomach.

 

Best vegetables for diet :

It is important to eat an adequate amount of vegetables every day, as they are not only nutritious, but they may also provide protection against various diseases. Vegetables are a rich source of many important nutrients, including vitamins, minerals, fiber, and antioxidants. They help reduce the risk of heart disease. They also prevent weight gain and promote weight loss when consumed on a daily basis, especially non-starchy vegetables. More and more, vegetables reduce the risk of developing type 2 diabetes, especially leafy vegetables and finally they reduce the risk of certain types of cancer.

Vegetables contain low calories, while they contain large amounts of vitamins, minerals, and other important nutrients for the body. In addition, many of them are considered low-carb and rich in fiber, which makes them ideal for diet. Here are the best vegetables for diet:

1- Sweet pepper:

every 149 grams of red sweet pepper contains 9 grams of carbohydrates and 3 grams of fiber.

 

2- Asparagus:

every 180 grams of cooked asparagus contains 8 grams of carbohydrates and 4 grams of fiber.

 

3- Mushrooms:

every 70 grams of mushrooms contain two grams of carbohydrates and one gram of fiber.

 

4- Spinach:

one cup of cooked spinach contains 7 grams of carbohydrates and 4 grams of fiber.

 

5- Broccoli:

every 91 grams of broccoli contains 6 grams of carbohydrates and two grams of fiber.

 

6- Zucchini:

every 124 grams of zucchini contains 4 grams of carbohydrates and one gram of fiber.

 

7- Cauliflower:

each 100 of cauliflower contains 5 grams of carbohydrates and 3 grams of fiber

 

8- Avocado:

every 150 grams of chopped avocado contains 13 grams of carbohydrates and 10 grams of fiber.

 

9- Lettuce:

every 47 grams of lettuce contains two grams of carbohydrates and one gram of fiber.

 

10- Garlic:

every three grams of garlic contain a gram of carbohydrates.

 

11- Cherry tomatoes:

every 149 grams of cherry tomatoes contain 6 grams of carbohydrates and two grams of fiber.

 

12- Carrots:

carrots are considered one of the best vegetables for losing weight, whether it is eaten raw, cooked, or added to salads. It contains high levels of beta-carotene and natural nutritional fibers, in addition to its low caloric content. Each140 grams of carrots contain about 45 calories.

 

13- Cucumber:

cucumber contains high levels of water and pulp, but it is completely free of carbohydrates or fats. It comes in different types, lengths, and shapes. It is one of the vegetables that have high levels of dietary fiber, so it is considered one of the best vegetables for diet. It can be eaten raw or added to salads or sandwiches. The small cucumber grain provides only 10 calories.

 

14- Celery:

celery belongs to the family of cucumbers, it contains high levels of water and dietary fiber, so it is considered one of the ideal foods for weight loss. A single piece of celery with a length of 15 cm provides about 5 calories only.

 

15- Hot pepper:

hot or dried fresh pepper adds a delicious and sharp flavor to meals. In addition to its many nutritional benefits, studies have shown that pepper helps to boost metabolism, increases the power of fat burning in the body. One red pepper Weighing 20 grams contains about 7 calories only.

 

Best fruits for diet;

 

1- Strawberry: Strawberry is not fruit with a delicious taste only, but it is a fruit that greatly helps in losing weight, as it helps to stimulate the growth of hormones that help burning fat, such as leptin and adiponectin, as both help to increase the activity of the metabolism in the body.
2- Pear: pear contains a very high percentage of fiber more than any other fruit, there is no fruit supplies the body with the percentage of fibers that the pear provides to the body and the fibers that the pear provides to the body help to continue feeling full for a long time after eating and thus reduce your feeling of hunger. It reduces the percentage of the food you eat and thus helps you lose weight.
3- Grapefruit: Grapefruit is also one of the most important fruits that help in losing weight, it is not contained only a small percentage of calories, but it also provides the body with a high percentage of fiber. Researchers mention that eating half of grapefruit before eating a meal helps to increase the representation of body food process and weight loss.

4- Berries: you might think that this fruit with small fruits is not able to achieve the benefit of losing bodyweight, but in fact, it helps very effectively to lose extra body weight and get the required weight, as it contains a high percentage of fibers and pectin and both are natural materials that help greatly to burn fat, so eating berries help lose extra weight.
5- Peach: Peach is considered an ideal fruit if you want to incorporate a low- calorie fruit into your diet, as it contains a high percentage of potassium and vitamins that help to increase the rate of metabolism in the body and thus get rid of excess weight, this fruit also helps in the process of expelling toxins out of the body.
6- Apples: you should be careful to eat one apple a day, as apple fruit contains a small percentage of calories and a high percentage of both fiber and potassium, and therefore it helps to lose weight quickly, apples also contain a natural enzyme that helps in burning fat body.
7- Pomegranate: this delicious fruit also greatly helps in losing weight since pomegranate contains anti-oxidant polyphenols that not only help to increase the body’s metabolic rate but also help reducing appetite.
8- Oranges: due to the fact that oranges contain a high percentage of vitamin C, folate and thiamin, it is considered a very important fruit to increase the body’s metabolic rate, by converting the existing body fat into energy, orange contains a small percentage of calories and provides the body with a percentage of fiber that makes you feel full for a long time after eating it.

 

Forbidden Fruits in Dieting:

 

Forbidden fruit during dieting contains a high glycemic index, which increases insulin secretion leading to feelings of hunger and then obesity.

1- Dates: It contains high levels of high calories, and works to open appetite and increase the appetite for eating food, and thus an increase in weight.

2Banana: although it contains beneficial nutrients, eating one banana earns you 115 calories without providing you with the sugar that you require while you follow the diet.
3Mango: From calorie-dense fruits, either eat it in small amounts and at intervals or far from it.
4Grapes: contains a lot of calories.
5Avocado: although it contains the fat that the body needs, it causes weight gain due to its high calories.

 

Spices and herbs

 

Spices and herbs give a delicious taste to the foods that are added to them. They are also used in healthy diets that lose weight. Among the most important of these spices are:

1– Black pepper, which burns food and increases activity indigestion.
2– Cinnamon works to digest carbohydrates and regulate insulin levels in the blood, which leads to weight loss.
3– Hot mustard activates chemical processes in the body and increases calorie burning.
4– Saffron works to reduce weight gain because it lowers the level of fat absorption in the body. It also works to prevent the growth of fat cells.
5– Ginger activates cells to consume more energy, and regulates the level of cholesterol in the blood.

 

 

 

References: 

 Low-Carb Vegetables

Healthiest Vegetables on Earth

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