How to eat zucchini for weight loss

Zucchini can help with weight loss through steaming, cold mixing, stir frying, making soup, and grilling. Zucchini is low in calories and rich in dietary fiber, which helps to increase satiety and promote gastrointestinal peristalsis.

1. Steamed

Steamed zucchini can maximize the retention of its nutritional components and avoid additional oil intake. Slice the zucchini and steam for 5-8 minutes, season with minced garlic and a small amount of soy sauce. This method is suitable as a low calorie staple food substitute for dinner, containing only about 17 calories per 100 grams.

2. Cold mixed

Cold mixed zucchini can be paired with vegetables such as shredded carrots and purple cabbage, and seasoned with lemon juice and olive oil. Eating raw zucchini can fully retain vitamin C and potassium elements, but for those with weak gastrointestinal function, it is recommended to blanch for 30 seconds before cold mixing. Be careful to avoid using high calorie salad dressings for seasoning.

3. When stir frying zucchini with low oil, it is recommended to use a non stick pan and pair it with chicken breast or shrimp to increase protein intake. When cooking, heat up the pot first and then add oil, keeping it on high heat throughout the process to shorten the heating time. The cucurbitacin component in zucchini is prone to loss at high temperatures, so it is recommended to control the frying time within 3 minutes.

4. Make Soup

Cut zucchini into pieces and boil them with tomatoes and onions to make vegetable soup. Add a small amount of white pepper to enhance the flavor. Soup can prolong gastric emptying time and is suitable as an appetizer before meals. Be careful to avoid adding starchy ingredients such as potatoes to avoid increasing the calorie density of the soup.

5. Bake

Cut the zucchini into strips, brush with a small amount of olive oil, sprinkle with black pepper and rosemary, and bake for 15 minutes. The baking process concentrates the natural sweetness of zucchini, making it a suitable alternative to high calorie potato chips and snacks. Suggest pairing with sugar free yogurt as a dipping sauce, which can supplement calcium without adding too many calories.

During weight loss, it is recommended to consume 200-300 grams of zucchini per day, which can be alternated with other low GI vegetables. Avoid using high calorie cooking methods such as frying or cheese baking. Zucchini has a cold nature, and those with spleen and stomach deficiency should consume it in moderation and pair it with ginger and garlic isothermal seasonings. Long term consumption alone may lead to nutritional imbalance. It is recommended to combine high-quality protein and whole grains to form a complete diet.