What vegetables should be eaten in autumn and winter to lose weight

During autumn and winter seasons, it is recommended to consume moderate amounts of vegetables such as broccoli, spinach, celery, white radish, winter melon, etc., which can help control calorie intake and supplement dietary fiber.

1. broccoli

broccoli is rich in dietary fiber and vitamin C, with only 34 kcal per 100 grams of calories, which can enhance satiety and promote gastrointestinal motility. The glucosinolates it contains may help regulate metabolism, making it suitable for cold mixing or stir frying, and avoiding high temperature and prolonged cooking that can damage nutrition.

2. Spinach

Spinach contains carotenoids and iron elements, with calories as low as 23 kcal/100g. The chlorophyll in it may help inhibit fat absorption. It is recommended to blanch and mix cold, and those with high oxalic acid content should control their intake.

3. Celery

Celery has a water content of over 95%, high dietary fiber content, and can burn calories during chewing. The apigenin contained in it may assist in regulating blood lipids, making it suitable for cutting raw food or stir frying with mushrooms. For those with gastrointestinal sensitivity, it is recommended to prepare cooked food.

4. White Radish

White radish is rich in glucosinolates and amylase, with only 21 calories per 100 grams, which can promote the secretion of digestive juices. It can be sliced for soup or pickled. For those with spleen and stomach deficiency and cold, it should be cooked with ginger in moderation.

5. Winter Melon

Winter melon contains malic acid, which may inhibit the conversion of sugars into fat. The calorie content is 12 kcal/100g, and potassium helps with water metabolism. It is recommended to boil soup with skin or braised. People with abnormal kidney function should control their intake.

For weight loss in autumn and winter, it is important to pay attention to a balanced diet, with a recommended daily intake of 300-500 grams of vegetables, and to consume high-quality protein in separate meals. To avoid long-term malnutrition caused by a single diet, exercise such as brisk walking and yoga can be combined. When symptoms such as dizziness and fatigue occur, it is necessary to adjust the diet structure in a timely manner and consult a nutritionist to develop personalized plans if necessary.