What vegetables have the best weight loss effect

The vegetables with good weight loss effects mainly include broccoli, spinach, lettuce, celery, lettuce, etc. These vegetables are low in calories and rich in dietary fiber, which helps increase satiety and promote gastrointestinal motility.

1. broccoli

broccoli contains only 35 calories per 100 grams, and is also rich in vitamin C and dietary fiber. Its unique sulforaphane component may help regulate fat metabolism and is suitable for consumption by boiling or stir frying. Attention should be paid to individuals with thyroid dysfunction who should control their intake.

2. Spinach

Spinach is rich in chlorophyll and iron, with only 23 kcal/100g of calories. The thylakoid substances in it may delay fat absorption. It is recommended to blanch and mix cold to avoid oxalic acid affecting calcium absorption. People with weak gastrointestinal function should pay attention to moderate consumption.

3. Oily lettuce

Oily lettuce has a water content of over 95% and only 15 kcal/100g of calories. The lettuce extract contained in it has a slight sedative effect and can help control emotional eating. It is recommended to wash thoroughly when eating raw food, and individuals with renal insufficiency should limit their intake.

4. Celery

Celery stems are rich in apigenin and potassium elements, and their 16 calories per 100 grams make them an ideal negative calorie food. Chewing celery consumes energy close to its own calories, but people with low blood pressure should avoid excessive consumption.

5. Lettuce

Lettuce has only 13 calories per 100 grams, and the lettuce bitterness it contains may help regulate blood sugar. Its crispy and tender texture is suitable for making salads, but the salad dressing needs to be added in moderation. For those with spleen and stomach deficiency and cold, it is recommended to blanch briefly in warm water before consumption.

It is recommended to include the above vegetables in a balanced diet plan, with a daily intake of 300-500 grams and a combination of high-quality protein. When cooking, use low-fat methods such as steaming and cold mixing to avoid high-temperature frying. At the same time, maintain 150 minutes of moderate intensity exercise per week and establish a regular schedule. If there is persistent discomfort such as indigestion, it is necessary to consult a nutritionist in a timely manner to adjust the dietary structure. During the weight loss period, it is necessary to ensure daily water intake of 1500-2000 milliliters and gradually control weight.