Is eating vegetables effective for weight loss?

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Vegetables are always a healthy food, which is recommended to be added to the daily menu of each family. Through this article, let's find out what are the benefits of eating vegetables, whether eating vegetables can help you lose weight and what vegetables should be eaten to get the slimmest, healthiest body.

1. What are the benefits of eating vegetables?

Green vegetables are foods that contain many vitamins and fibers with typical effects such as:
Enhance the elimination of fat and cholesterol. Effectively regulate and control the amount of fat in the blood. Prevent fat formation and prevent some cardiovascular diseases. Helps prevent constipation, improves colon function. In addition, green vegetables are low in calories, do not contain starch, so they will create a feeling of fullness for a long time, reducing food intake, helping to lose weight effectively.
Incorporating fruits, vegetables and whole grains, nuts and beans into your daily diet is the safest and healthiest way to lose or maintain weight. Diets high in vegetables have been shown to reduce the risk of certain types of cancer and chronic disease. Vegetables contain abundant vitamins, fiber and minerals that both help you lose weight and help you maintain good health.
According to a study by the American nutrition organization, with only 25-30g of green vegetables/day will help you have an effective diet menu, without nutritional deficiencies, no side effects, weight will gradually decrease. down and your skin will also be more shiny and smooth.

2. What vegetables should be eaten to lose weight?

Many people wonder what vegetables to eat to bring the most effective weight loss, here are some suggestions:
Carrots contain a rich amount of vitamins, beta-carotene, calcium and magnesium that have the effect of preventing cancer, digestive diseases, eliminate toxins, help you lose weight quickly without causing hunger, loss of energy. Watercress also contains many vitamins A, B1, B2, B3, calcium, iron, antioxidants... very effective in losing weight and keeping fit. Watercress helps to eliminate fat, increase metabolism to help burn excess fat and create energy for the body. Cabbage contains a lot of vitamins A, K, C and a number of minerals that help prevent oxidation, prevent cardiovascular disease, cancer, and prevent the conversion of glucose into fat. In addition, the protein and fat content in cabbage is also very low (almost none), so you can eat a lot of cabbage without worrying about gaining weight. Spinach (spinach/spinach) contains a good amount of amino acids and proteins that effectively support weight loss and strengthen muscles. It is estimated that just 1 cup of boiled spinach provides the same amount of protein as 1 medium-sized egg. When you eat spinach, even while you are sleeping, you can burn fat. Broccoli contains sulforaphane, which helps increase testosterone levels, preventing fat storage in the body. Broccoli is also a vegetable that is easy to make you feel full and easy to prepare. In addition to weight loss, broccoli also has the effect of preventing cancer, protecting the heart, treating bloating and indigestion...

3. Suggestions for effective weight loss with vegetables

Hint 1: To lose weight, take in fewer calories than your body burns
This doesn't mean you have to reduce portion sizes. Just apply the "substitution" approach to familiar meals, specifically substituting low-calorie fruits and vegetables for high-calorie ingredients. The water and fiber found in vegetables add volume to the dish, allowing you to eat the same amount of food but with fewer calories. Almost all vegetables are low in fat, helping to keep you full for a long time.
Suggestion 2: Cook and enjoy vegetables in the most natural way (fat-free or low-fat cooking)
You can try steaming, boiling vegetables and eating them whole or mixed with low-fat sauces. Add herbs and spices for extra flavor. Conventional cooking methods such as frying, stir-frying, deep-frying... will increase the calorie and fat content of the dish.
Suggestion 3: Eat the right meal, the right amount, change the vegetables often
Eating vegetables will make it easier for you to lose weight and have the desired shape. However, you still need to pay attention to some issues for weight loss to take place more effectively:
Eat right meals, should not eat any food after 8 pm. Eat the right amount of vegetables, consider changing between different vegetables to balance nutrition. Reduce or do not use alcohol, stimulants, avoid hot fried foods, greasy. Should be combined with an exercise regimen to increase the effectiveness of weight loss. Eating vegetables has a great weight loss effect, so they are often included in healthy weight loss diets. In addition to weight loss, eating vegetables is also very good for health, improving digestion and preventing cancer and cardiovascular diseases effectively.

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References: cdc.gov, webmd.com