Fruit and vegetable diet: does it work? how to do it, benefits and menu

Fruits and vegetables differ in their dietary fiber and carbohydrate content, and they also have different glycemic effects.

A large study indicates that the types of fruits and vegetables someone consumes play an important role in how successful people are in losing weight .

Fruits and vegetables with a lower glycemic load have a strong influence on maintaining healthy blood sugar levels, which impacts weight and appetite control.

The study looked at approximately 134,000 people over a 24-year period who showed a very strong link between a high intake of fruits and vegetables with greater  weight loss  and healthy weight maintenance, although some fruits and vegetables were not linked to  weight loss. .

There was an association between consuming a higher intake of starchy vegetables, including corn, peas and potatoes, with a weight gain associated with consuming low-glycemic fruits and vegetables had a strong correlation  of weight loss .

What is the fruit and vegetable diet?

The Fruits and Vegetables Diet is a diet that is intended to bring several health benefits including weight loss .

Also, using vegetables to lose weight is a smart idea. That’s because they’re low in calories, contain vitamins and minerals, and fill you up with their fiber and water .

They have what nutritionists call a low kilojoule density.

It is worth mentioning that there are many different ways to lose or maintain a healthy weight.

Using more fruits and vegetables along with whole grains and lean meats , nuts and beans is a safe and healthy one.

Helping to control your weight isn’t the only benefit of eating more fruits and vegetables.

Diets rich in fruits and vegetables, such as the Fruit and Vegetable Diet, may reduce the risk of some cancers and other chronic diseases.

It is worth remembering that there was a reported emphasis on successful weight loss in participants who consume more:

• Baggage;
• apples ;
• Pear ;
• Cauliflower ;
• broccoli ;
• spinach ;
• kale ;
• radishes ;
• Chard ;
• Rutabaga  ;
• turnips _

Example 

A meal consisting of 150g of grilled chicken breast , 300g of jacket potato, 20g of butter and 30g of low-fat cheese provides a total weight of 500g and provides 790 calories. Swap that meal for 130g of chicken breast , 200g of potato, 5g of butter, 80g of broccoli , 45g of carrots and 40g of green salad , and you still have a total weight of 500g, but for only 480 calories.

That is, despite consuming foods that are neither fruits nor vegetables, you will be eliminating 310 calories by adding broccoli , carrots and green salad (healthy foods for health). Therefore, making the Fruits and Vegetables Diet can be very effective in weight loss.

diet plan 

Going on a Fruits and Vegetables Diet plan can help you lose weight, but lean meat can be included if you want.

If you only want to try fruits and vegetables, use this diet for 6 months and choose one serving of lean meat a day.

By slowly reintroducing meat , you can avoid putting the weight back on and readjusting to meat consumption .

To lose weight properly, you need to eat several small meals a day to keep your metabolism working at its best throughout the day.

You cannot lose weight if your metabolism slows down due to hunger.

Exercise is also necessary to lose weight and maintain that weight loss .

You can lose weight quickly if you take this Fruit and Vegetable Diet seriously.

Always use fat-free supplements when choosing a fruit or vegetable salad and limit dairy products.

Make sure you drink lots of water and don’t eat anything after 8pm.

Exercise is also necessary to help you lose weight.

Now, check out in detail some vegetable recipes to lose weight:

1. Recipe with vegetables to lose weight

INGREDIENTS:

• 1 chicken breast ;
• 1 large chayote;
• 2 small carrots ;
• 3 cabbage leaves ;
• 2 medium-sized tomatoes;
• 1 bunch of green smell;
• 3 cloves of garlic ;
• 1 small cabbage ;
• 1 liter of water ;
• 1 chicken broth.

PREPARATION MODE:

• Place the chopped garlic in a pressure cooker to brown in a little oil (preferably olive oil);
• Add the chicken chopped into cubes and then the chicken broth and let it sauté;
• Chop all the other ingredients into small pieces, add the water and season as desired;
• Cook under pressure for 5 minutes;
• Once cooked, you can still serve it as a vegetable cream, crushing everything in a blender.

2. Asparagus Soup Recipe 

INGREDIENTS:

• 200g of asparagus ;
• 1 onion ;
• 1 tablespoon of olive oil;
• 500 m of water .

PREPARATION MODE:

• Bring the water in a pan to a boil and add the asparagus ;
• Let it cook until soft. Drain, reserve the cooking water ;
• In another pan, sauté the onion with oil and add the drained asparagus until golden;
• Blend everything in the blender with the cooking water and then return to the pan and let it reduce;
• When it is full-bodied, season with salt and serve.

3. Broccoli Pie Recipe 

INGREDIENTS :

• 750 grams of broccoli ;
• 2 excited;
• 2 clear;
• 2 small onions , chopped;
• 1 carrot ;
• parsley to taste;
• salt to taste;
• pepper to taste.

PREPARATION MODE:

• Boil the carrot lightly. Sauté the chopped onion and add carrots , broccoli and mix everything;
• Reserve;
• In a bowl, combine the eggs with this vegetable mixture;
• Beat the egg whites and incorporate;
• Take this pie to bake in a greased and floured shape;
• When golden, remove from oven and serve.

4. Light fruit salad 

INGREDIENTS:

• 1 cup of blackberries ;
• 4 small oranges , peeled and sliced;
• 1 cup sliced ​​strawberries ;
• ½ cup of grapes ;
• 1 teaspoon of honey ;
• 2 tablespoons of natural orange juice;
• ¼ cup of zero Greek yogurt .

PREPARATION MODE:

• With the fruits sanitized and sliced ​​according to the instructions above, mix all the ingredients, with the exception of the yogurt , in a large bowl;
• Take the bowl to the fridge and leave it there for an hour;
• Divide the fruit salad into four portions and cover each of the portions with a tablespoon of the yogurt ;
• Serve and bon appetit!

The key to losing weight is incorporating exercise into your daily routine.

So choose an activity that you enjoy. Also, adding a variety of exercises is an important aspect of staying motivated and also losing weight.

It is worth remembering that a follow-up from a specialist is always ideal for those who want to go on diets.