What are the weight loss recipes for boiled vegetables

The weight loss recipe for boiled vegetables mainly includes boiled broccoli, boiled chicken breast, boiled shrimp, boiled spinach, boiled cabbage and other foods. Boiled vegetables are low in calories and rich in dietary fiber, which helps to control calorie intake, but it is important to pay attention to balanced nutrition.

1. Boiled broccoli

broccoli is rich in vitamin C and dietary fiber, and retains most of its nutrients after boiling. Every 100 grams of boiled broccoli contains about 35 calories, making it suitable as a substitute for staple food during the weight loss period. It is recommended to season with a small amount of olive oil and minced garlic to avoid nutritional deficiencies caused by long-term consumption alone.

2. Boiled chicken breast

Chicken breast is a high-quality source of protein, with a fat content of less than 3% after boiling. Providing approximately 165 calories per 100 grams can enhance satiety and maintain muscle mass. When cooking, ginger slices and cooking wine can be added to remove fishy odors, and it is important to tear them into thin threads for easier digestion and absorption.

3. Boiled Shrimp

Shrimp is rich in protein and zinc elements, with approximately 85 calories per 100 grams after boiling. It is recommended to blanch fresh shrimp in boiling water for 1 minute and pair it with lemon juice to enhance the flavor. People who are allergic to seafood should avoid consuming it.

4. Boiled Spinach

Spinach contains iron and folate, with only 23 calories per 100 grams after boiling. It is recommended to blanch the water first to remove oxalic acid, and it can be paired with eggs to supplement protein. People with weak gastrointestinal function should pay attention to controlling their food intake to avoid discomfort.

Five, Boiled Cabbage

Cabbage has a water content of 95%, and after boiling, it is about 13 kcal per 100 grams. Rich in vitamin K and potassium, it is suitable as a low calorie ingredient for dinner. Suggest tearing it into small pieces to shorten cooking time and preserve more crispy and tender texture.

When using boiled vegetables for weight loss, it is important to note that the daily calorie intake should not be less than 1200 calories to avoid metabolic disorders. It is recommended to supplement essential fatty acids with moderate grains and nuts, and engage in aerobic exercise three times a week. When experiencing fatigue or menstrual disorders, it is necessary to adjust the diet structure in a timely manner and consult a nutritionist to develop personalized plans if necessary. Long term single boiled diet may lead to a deficiency of fat soluble vitamins, and nutritional indicators can be regularly tested.