Vegetables are an important part of a healthy diet , as well as they are a source of many nutrients necessary for the health and maintenance of the body. Such as potassium, fiber, folate, vitamin A , vitamin E, and vitamin C, and among the most important of these vegetables: broccoli, spinach, tomatoes, and garlic , which are an important addition to food because of the health benefits they carry, and it is worth noting that most people need to eat two to three cups Cups of vegetables a day, and people who exercise a lot may need larger amounts of vegetables.
Are vegetables useful for losing weight and burn belly fat fast
Consuming more vegetables and fruits, along with whole grains , lean meats, nuts, and legumes contributes to weight loss or even maintenance, and eating fruits, non-starchy vegetables, and green leaf’s help in burn belly fat fast.
It is worth noting that weight loss is by eating fewer calories than those used by the body, but this does not mean eating less food. Where it is possible to eat fewer calories by eating dishes that contain vegetables and fruits that are characterized by low caloric content as an alternative to other high-calorie ingredients, and adding these vegetables and fruits to the meal increases their size and reduces the calories consumed for the same amount of food at the same time; This is due to its water and fiber content.
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It should be noted that most vegetables and fruits are low in calories and fat, and help to feel full, and it should be noted that the term food that helps burn fat; It may apply to foods that help burn belly fat fast by stimulating the metabolism, reducing appetite, or generally reducing the amount of food.
Vegetables may contribute to weight loss and fat burning
The following points explain some types of vegetables that can help in losing weight:
Broccoli: As it is low in calories, it can help you feel full for a longer period. This is because it is rich in fiber, and thus eating it may reduce the amount of food consumed, and it can improve digestion and help relieve constipation and helps in burn belly fat fast,
Cauliflower: or flower; Where cauliflower is a suitable food for the diet; As a cup of it contains only 27 calories, and it has a low -glycemic index. It is an indicator that measures how quickly a food raises blood sugar.
Green Leaves: such as; Cabbage, spinach , and chard, as these vegetables are suitable for the diet; This is due to the lack of calories and carbohydrates and high in fiber, and it is also a good addition to the diet to increase its size without increasing the calories, and it has been shown that increasing the intake of fruits and vegetables while reducing the intake of fat is an effective strategy to control body weight while controlling hunger, according to a study It was published in The American Journal of Clinical Nutrition in 2007.
These green leaves are also rich in many nutrients, including antioxidants, vitamins, and minerals, such as; Calcium, whose high consumption may contribute to burning fat, which may contribute to reducing the risk of obesity and insulin resistance syndrome, according to a review published in The Journal of Nutrition in 2003.
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Rhubarb: as it is considered a vegetable, but it is usually classified in Europe and North America as a fruit, and each stalk contains only 11 calories and 1 gram of fiber, and this amount covers about 20% of the daily needs of vitamin K, and rhubarb fiber May help reduce high cholesterol; It has been shown that rhubarb improves the function of arterial endothelial cells. For its properties that have a role in reducing lipid levels, such as; Reducing total cholesterol and harmful cholesterol in patients with atherosclerosis, according to a study published in The American Journal of Chinese Medicine in 2007.
It is worth noting that rhubarb stems can be cooked and served with porridge, or any type of grain as desired, although it can be used in several ways; Like desserts, it is best to prepare low-sugar dishes when trying to lose weight.
Hot red pepper: A study published in the International Journal of Obesity in 2005 showed that eating hot red peppers in the short term increases the feeling of satiety and reduces the amount consumed, including fat.
Cabbage: it helps cabbage to increase energy levels in the body, weight loss, which contains 10 calories of cabbage on 1 gram of fiber; Which helps increase the feeling of fullness, and thus eating less food, and can also help to reduce harmful cholesterol and control blood sugar.
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Onion: helps onions to reduce the risk of obesity; A review published in Molecules in 2019 indicated that onion extract is rich in phytochemicals, such as; Flavonoids, quercetin, and organic sulfur compounds that reduce the risk of obesity , in addition to that it contains some components that have a biological activity that contributes to reducing this risk and increasing weight. Because of its properties that reduce the process of fat synthesis, inhibit its accumulation, and raise the rates of energy spent in the body, but there is still a need for more studies on the potential role of onions in controlling weight and helping to reduce diseases related to obesity.
The right way to lose weight and burn fat
As we mentioned before; To reduce weight, you must reduce energy by eating fewer calories, or increase the number of calories spent through physical activity, or both. Since about half a kilogram of fat is equivalent to 3,500 calories, and therefore reduce 500 calories a day of food person system, or exercise aerobic exercise can decrease causes about half a kilogram of weight per week, In the following mention some Ways to help lose weight:
Eating meals regularly: Eating food at regular times during the day helps to burn calories faster, and reduce the desire to eat foods rich in fat and sugar, and you should not skip breakfast . As this may reduce the intake of the main nutrients the body needs, and thus you will feel hungry and eat more snacks throughout the day.
Eating foods rich in fiber: these foods can contribute to maintaining a feeling of satiety, which contributes to weight loss, and fiber is only available in plant foods. Such as fruits, vegetables, oats , wholegrain bread, brown rice, pasta, beans, peas and lentils.
Control the size of the intake: It is easy to overeat when adding a large amount of foods, and in contrast, adding less quantities may contribute to reducing this excess by eating reasonable amounts of foods.
Maintaining physical activity: physical activity increases the heart rate. Like walking, it is recommended to do moderate-intensity exercises for at least 150 minutes per week, increase intensity, and reduce periods of inactivity.
Drink water: Drinking water before consuming a meal may help you feel full. This reduces caloric intake and contributes to weight loss, and a study published in the Journal of the American Dietetic Association in 2008 showed that drinking two cups of water, or the equivalent of 500 milliliters of water, before a meal may help reduce calories intake by 13% In adults who are overweight and obese.