What are the dishes for weight loss

The vegetables suitable for consumption during weight loss are mainly spinach, broccoli, cucumber, tomato, and celery, which are low in calories and rich in dietary fiber.

1. Spinach:

Spinach contains only 23 calories per 100 grams, rich in vitamin K and iron. Boiling or stir frying can maximize the retention of nutrients, and pairing with minced garlic can enhance the flavor. Oxalic acid content is high, it is recommended to blanch before consumption. 2. Broccoli: A representative of cruciferous vegetables, containing anti-cancer substances such as sulforaphane. The steaming method can maintain a crispy and tender taste, with a dietary fiber content of 2.6 grams per 100 grams, and a satiety lasting 3-4 hours. It is recommended to keep the stem when cooking. 3. Cucumber: With a moisture content of over 96%, it is a typical high moisture, low calorie vegetable. Cucumber enzymes can promote metabolism, and consuming them with skin can increase dietary fiber intake. Suitable for making cold dishes or eating raw directly.

4. Tomatoes:

is rich in lycopene and vitamin C, with only 18 calories per 100 grams. After heating, the bioavailability of lycopene is increased by three times, making it a high-quality choice for making low oil tomato soup or stir frying with egg white.

5. Celery:

Negative calorie vegetables represent that chewing consumes more energy than its own calories. The apigenin component is helpful to regulate blood pressure. It is recommended to choose the tender stems for cold dressing, and the thick stems can be diced and added to the coarse grains Congee.

During weight loss, it is recommended to consume more than 500 grams of vegetables per day, divided into 5-6 meals. Dark colored vegetables should account for half of the total amount, and consuming different colored vegetables in combination can provide more comprehensive plant nutrients. Be careful to avoid high oil cooking methods, such as steaming, blanching, and cold mixing, which are healthier. Fresh vegetable juice can be consumed in the morning, and the proportion of bacteria, algae, and vegetables can be increased for dinner. Long term consumption of a single vegetable may lead to nutritional imbalance. It is recommended to rotate more than 15 vegetable varieties per week. Special groups such as diabetes patients need to control the intake of root vegetables, and gout patients should reduce mushrooms and other vegetables with high purine content.