- Multi-vegetable diet - rules
- Multi-vegetable diet - effects. How much weight can you lose by eating vegetables?
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A multi-vegetable diet is a slimming and cleansing diet that contributes to the improvement of he alth. Vegetables, which are the basis of the diet, are rich in vitamins, minerals and antioxidants, delaying the aging process. They are also a rich source of fiber, which gives you a feeling of fullness for a long time, and thus - accelerates the weight loss process. Check what a multi-vegetable diet is and how much weight you can lose by eating vegetables.
Multi-vegetable dietis a weeklyslimming dietandcleansing . As the name suggests, it is based on vegetables and legumes, which combine the content of vitamins, minerals and antioxidants, as well as dietary fiber.
The most fiber is in dried legumes: red beans as much as 25 g / 100 g, white beans and soybeans (15.7 g / 100 g) and peas (15 g / 100 g). Dried carrots are also high in fiber - about 25 g / 100 g, broad beans (5.8 g / 100 g) and Brussels sprouts (5.4 g / 100 g). Among the herbs, parsley (40 g / 100 g) has the highest concentration. In addition, legumes are a rich source of protein. Dry soybeans contain up to 40% protein, and beans, broad beans, peas and lentils around 20%. The meats contain 10 to 23% protein.
Scientists divide vegetables into several colors:
- white (e.g. celery, garlic),
- red (e.g. peppers, tomatoes),
- yellow (e.g. pumpkin, corn),
- green (e.g. broccoli, spinach),
- violet (e.g. red cabbage, eggplant).
Each group has unique properties. Fillet vegetables, thanks to the content of anthocyanins, prove themselves in the prevention of cancer. Red vegetables support the work of the circulatory system. They owe this property to lycopene - an antioxidant that, among others, lowers the level of "bad" cholesterol and additionally has anti-cancer properties. In addition, red vegetables, as well as yellow ones, are rich in carotenoids that can protect against blindness. Similar properties have green vegetables, which additionally, thanks to the content of chlorophyll, support the processes of detoxification of the body.
Multi-vegetable diet - rules
A multi-vegetable diet should include raw vegetables, cooked brieflysteaming, in water or stewed. Only these are low-calorie and contain most of their he alth-promoting properties. You can also choose frozen vegetables, but avoid the so-called mix vegetables into the pan as they may already contain fat.
Vegetable juices are also allowed during the diet. Remember that you should provide the body with about 2 liters of fluid a day.
The menu in the multi-vegetable dietshould be arranged in such a way that 3-4 meals based on vegetables dominate during the day. For the duration of the diet, it is better to give up bread, pasta and cereals. You should also give up stimulant drinks - coffee, strong black tea, alcohol.
The daily energy limit should not exceed 1500 kcal.
ImportantSome vegetables contain high amounts of sugar. These are potatoes, beets, pumpkin, green beans, corn, turnips, swede. Therefore, you should consume them in limited amounts.
Remember that the glycemic index of some vegetables changes with the way you prepare them. For example, raw carrots with an IG=30, when cooked, have a high glycemic index (IG=80). It is similar with baked (IG=85) and boiled (IG=95) potatoes.
Avoid frying aubergines and courgettes, which absorb fat like a sponge!
Multi-vegetable diet - effects. How much weight can you lose by eating vegetables?
By following a multi-vegetable diet, you can lose about 3-4 kg in a week. However, the effect of the diet is not only to lose unnecessary kilograms, but also to improve the mood and restore shine to the skin and hair.
This will be useful to you| Least caloric vegetables - energy value per 100 g | The most caloric vegetables (including legumes) - energy value per 100 g |
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Data source: Food and Nutrition Institute