Fruits and vegetables: how to use them on a low calorie diet

Posted on August 22, 2014 by john in Weight loss and diet plans

To lose weight is not necessary to eat less. At least not of the healthiest foods, a group in which fruits and vegetables are included. The rationale is that these plants are present in the daily menus and move to other less interesting food for their poor nutritional profile. What do they offer these vegetables as substitutes? Allowed to eat what we like and favorite with little nuances; from snacks and sandwiches to rice dishes, pasta or vegetables, meat or fish, and even desserts. As with snacks, with more robust dishes can also get recipes with a better nutritional profile and fewer calories if you bet a higher presence of vegetables in their preparation. The following article offers eight ideas to achieve.
Fruits and vegetables for weight loss: Eight ideas and advantages

There are many ways to lose weight or maintain a healthy weight, but not all methods are safe and healthy. The promotion to a higher presence of fruits and vegetables in the diet, along with whole grains, legumes and nuts, is the recommended way and accepted. Without these basic foods is not justified, unless there are certain health problems or if a food intolerance or allergies.

The goal is to create low-calorie versions of some of the favorite dishes by substituting ingredients with high calorie fruits and vegetables low in calories. It is not about eating less food. The water and fiber (naturally present in these plant) increases the volume of the dishes, so you can eat the same amount (a bowl, a sandwich) with fewer calories. And since eating should be pleasurable to be meaningful effort and change of mindset and eating habits, these are some of the advantages of increasing the presence of fruits and vegetables in the daily menus:

Freshness and lightness: rice dishes, pasta or vegetables (as healthy energy foods and at the same time so reviled in many weight loss plans without justification) are more fresh and light if they add fruits or vegetables. Fruits like apple, orange and mandarin oranges or tropical like pineapple and papaya, offer a delicious result added to salads. With this simple change can be reduced by more than 100 Kcal energy value of a recipe.

Juiciness in mini sandwiches, toast and sandwiches: more than 90% by weight of fruits and vegetables is water, so added to any dish, add juiciness. A cheese sandwich is lean more substantial if it is accompanied by thin slices of fresh tomato. Half of cream cheese to the sandwich or sandwich is equally or more appetizing if combined with a variety of plant is required. The braised vegetables like zucchini and onion, grilled vegetables or other make it juicy and appetizing snacks, in a fair amount and an occasional presence, can be seen within the diets.

Sweetness with very few calories: fruits choose to make sweet recipes is an opportunity to innovate in the kitchen and deliver meals according to the limitations of the diners. The appropriateness of care and subtract dietary calories, fats and sugars is extensible to the public, particularly those who have a health condition for which they are required to follow some type of therapeutic nutrition. So before you eat a lot of fruit cake recipe chocolate covered fruit or roasted in their own candy (better without added sugar) is suggested. In the same line, rather than have an ice cream or chocolate, it is preferable to calm the craving ice cream, sorbets or homemade iced fruit, such as cherries or light and refreshing watermelon sorbet.

More satiety, less hunger: the abundant fiber plant provides the quality of these foods more satisfying. The fruit must anticipate main meals salads like, in order to make the effect and reduce the desire to eat more of other more energy menu dishes.

Contrast textures: roasted vegetables for two slices of cheese as a filling for sandwiches and snacks or vegetable substitutes lettuce, fresh tomato slices, onion rings. Raw vegetables, plus fiber and regulating nutrients (vitamins, minerals), enzymes that help in digestion of food provides. As a suggestion, it is recommended to replace the fried or roasted potatoes, which are the typical accompaniment to our burgers by another contrasting raw and cooked as a salad (raw vegetables) and a ratatouille.

Contrast of flavors: the neutral touch of vegetables, or the sweet touch of fruit. Add one or another depend on the intended recipe. The typical dish of spaghetti bolognese becomes a very hearty but lighter recipe if mixed with seasonal vegetables such as zucchini, carrots, red peppers, onions and asparagus.

Good appearance, increased appetite and very striking: “the food enters the eye.” A bowl of puffed cereal flakes with slices of fresh fruit (strawberries, peach, ripe pear or apple) and some vegetable milk or yogurt or soy is a good morning start. Although the bowl filled take fewer calories are ingested, if a typical coffee milk and sugar or cocoa, muffins or cookies or biscuits and breakfast juice consumed.

Power diuretic: more water and potassium ratio sodium are two characteristics that explain that fruits and vegetables exert on the body healthy cleansing, diuretic and mild laxative action.