Once again, stopping in front of the refrigerator in thought to eat this, so as not to "overload" the body with unnecessary and unnecessary kilocalories and avoid the risk of meeting new kilograms, you can give preference to vegetables with a clear conscience.

It is vegetables, nutritionists remind, that can become not only effective, but also useful and tasty "means" on the way to a slender figure.

Moreover, vegetable dishes for weight loss can be prepared in a huge variety - it is absolutely no problem to find recipes for such dishes already developed by someone. And it will be easier for an experienced housewife to figure out how to mix vegetables for weight loss in order to prepare a tasty and healthy dish.

Vegetable recipes for weight loss are wonderful in that you can eat them without fear for your figure: cooked correctly (steamed, stewed or baked, and even better - raw), vegetable dishes will make it possible to avoid hunger and help the body. How?

With the help of fiber. After all, it is known that vegetables are not only a storehouse of useful vitamins and minerals, but also contain vegetable fiber in large quantities.

Fiber, on the other hand, has the properties to normalize digestion and have a beneficial effect on the work of the intestines, which leads to cleansing the body of toxins and toxins. At the same time, calories in vegetables are contained in extremely small quantities (in 100 g of cabbage, for example, there are only 27 kcal, in pumpkin - 29). And how many dishes can you make from vegetables! Starting with salads (fresh vegetables) - and ending with all kinds of rolls and soups. Here are just a few that any housewife, if she has basic skills, desire and striving for good forms, can calmly and freely cook in her kitchen.

Recipe for vegetable salad "Vitamin"

For the recipe you will need: tomatoes, cucumbers, bell peppers, lettuce, leeks, kohlrabi, garlic, olive oil, apple cider vinegar, salt, ground black pepper. Vegetables should be taken in such quantities that after they are cut into a salad, you get about the same ratio of vegetables.

Preparing a salad according to the recipe is simple: the tomatoes are cut into thin half rings, the kohlrabi is rubbed on a coarse grater, the rest of the vegetables are cut into strips.

Then the components are mixed, the salad is salted, peppery to taste, seasoned with olive oil and apple cider vinegar. If desired, you can add mozzarella, sesame seeds, and herbs to the salad together or separately.

Recipe for vegetable soup based on Zero broth

For the soup recipe, you will need beef broth, to which are added in turn: a large peeled onion, 2 medium carrots cut into rings, 2 tablespoons of granulated garlic. After 2-7 minutes, half a head of chopped cabbage and a glass are put into the soup. When the beans are tender, you can add diced small squash and pre-cooked tomato dressing (2 tablespoons tomato paste, 1 teaspoon each oregano and basil, salt). Bring soup to a boil and remove from heat.

Cauliflower cutlets recipe

Cauliflower, divided into inflorescences, is boiled in salted water until soft. At the same time, frying is done in a frying pan according to the recipe: finely chopped onions must be fried in sunflower oil until it becomes translucent, then 2 chopped garlic cloves are added to the onion.

Cauliflower, taken out of boiling water, is placed in a bowl and ground to a puree state. Frying, a pinch of caraway seeds, 2 eggs, 100 g of flour, ground black pepper are added to the cabbage puree.

Cutlets are formed from the mixture, which are fried in a pan in sunflower oil in bread crumbs. By the way, it is advisable to eat cutlets as soon as they are ready - they are not so tasty when cold.

Spicy baked vegetable recipe

According to the recipe, we will bake: celery root (about 350 g), carrots (4 pieces), tomatoes (3 medium-sized fruits), onions (2 red onions), zucchini (1 medium fruit). Cut the tomatoes into slices, divide the onions into eight parts, cut the courgettes, celery and carrots into cubes. Grind 2 cloves of garlic in a mortar, add fresh rosemary, thyme, ground black pepper and salt to taste to the garlic gruel, 1 tablespoon of olive oil. Mix the fragrant garlic-spicy mixture with vegetables and put everything on a baking sheet. Vegetables should be baked in the oven according to the recipe for 30-40 minutes at a temperature of 170-190 degrees.

This is a very quick and very simple recipe. vegetable dishes... Diet potatoes with garlic, in fact, are just a "variation on the theme", but in our case, the potatoes should not be fried, but baked in order to do without the use of oil and carcinogens. And garlic will give the potatoes a wonderful spicy taste.

To make 4 servings, you will need:

• 400 g potatoes (better than red)
• head of garlic (exactly the head, not the clove)
• 2 tbsp. tablespoons of olive oil

Cut the potatoes into wedges. Disassemble the head of garlic into cloves, but do not remove the skin from the cloves. Add oil to the potatoes, salt and pepper and place in the oven (200 degrees) for 40 minutes, until the potatoes and garlic are tender. Remove the dish from the oven, squeeze the baked garlic from its skin onto the potatoes. What a scent!

Caloric content: 80 kcal per 100 grams, 18 grams carbohydrates, 0 grams protein, 0.5 grams fat, 3 grams fiber.

Low-carb zucchini lasagna

There is some difficulty in preparing this low-calorie vegetable dish with cheese - this is the structure of the structure: one miss, and the climbing will fall apart.

To make eight servings, you will need:

• 700 grams of zucchini zucchini
• 400 grams of low-fat cottage cheese, ricotta can be used
• 2 eggs
• fresh herbs: 100 grams of basil or 70 grams of parsley
• 400 grams of pasta sauce (preferably without sugar, or can be made with tomato paste)
• 200 grams of mozzarella cheese
• 70 grams of parmesan cheese
• salt to taste

Slice the zucchini 3 mm thick for the layers of lasagna. For this, it is very convenient to use a mandolin grater. Place the zucchini in a colander and moisten a little with salt water. Place a colander in a saucepan to drain the juice. After 15 minutes, moisten again with salt water and pat dry. Combine eggs, cottage cheese, and basil. Take one quarter of the sauce and spread it over a frying pan. After that, lay out the layers of lasagna. Put a layer of zucchini first, then brush with a mixture of one third eggs and cottage cheese, one third of the sauce and a third of mozzarella cheese. Sprinkle the last third layer with Parmesan. Place the lasagne in the oven and bake for half an hour.

Caloric value: 242 kcal per 100 grams, 8 grams of carbohydrates, 17 grams of protein, 9 grams of fat, 2 grams of fiber.

Stewed vegetables

One has only to try this low-calorie dish, and you will immediately forget that you are!

• 100 grams of vegetable broth
• 2 medium carrots
• 1 courgette zucchini
• 1 medium squash
• 50 grams of fresh mushrooms
• fresh parsley
• 1 tbsp. spoon of margarine
• 2 tbsp. wine vinegar

In a large skillet over medium heat, bring stock to a boil. Chop and add vegetables, simmer under a lid over low heat. Remove after 15 minutes. Turn the heat to high and simmer the broth for 5 minutes, then add the vinegar and chopped parsley. Turn off the heat and place the margarine in the dish. Pour the sauce over the vegetables.

Caloric content: 30 kcal per 100 grams, 6 grams of carbohydrates, 1.5 grams of protein, 0.5 grams of fat, 1.5 grams of fiber.

Diet ratatouille for a large company

it excellent dietary recipe - the guests will ask for more supplements.

To prepare 8 servings, you will need:

• 250 grams of zucchini zucchini
• 250 grams of eggplant
• 250 grams of onions
• 500 grams of tomatoes
• 2 tablespoons flour
• 250 grams of sweet pepper
• fresh parsley
• 5 cloves of garlic
• 2 tbsp. tablespoons of olive oil
• 10 basil leaves

Chop zucchini and eggplant. Place different bowls and season with flour. Chop the onion and pepper into strips, chop the tomatoes, finely chop the garlic and parsley. Pour oil into a skillet. Saute the onions, add herbs and vegetables, season with salt and pepper, stir. Cover the dish and simmer over medium heat. After 40 minutes, stir, remove the lid, and cook until the excess liquid has evaporated.

Caloric value: 110 kcal per 100 grams, 15 grams of carbohydrates, 3 grams of protein, 2 grams of fat, 3.5 grams of fiber.

A stewed vegetable diet will allow you to evenly lose excess weight, which will not return after losing weight. Useful properties of stewed vegetable products:

1. Low calorie content. Stewing with little or no oil does not increase the calories of raw vegetable fruits.
2. High in fiber. It normalizes metabolic processes in the body, contributing to weight loss, cleansing of toxins.
3. Vitamins and minerals. Correct stewing preserves all the beneficial properties of raw foods.
4. The amount of consumption. Stewed vegetable fruits are not only possible, but also necessary to be eaten in large quantities. The main thing is to correctly combine the ingredients in ready-made dishes.
5. Low carbohydrate content. This property is valuable for losing weight because stewed vegetables do not burden the liver.

List of the best vegetables for the diet

Losing weight on stews will be effective if you know what to use. The best for a diet are:

Name	Beneficial features	Calorie content, kcal / 100 g
Green beans	Does not contain cholesterol, contains protein, folic acid, magnesium, iron
	Lycopene included in the composition breaks down fat, speeds up digestion
	Promotes the elimination of fluid, elimination of cellulite
Cabbage (broccoli, Beijing)	Tartronic acid prevents the accumulation of fatty deposits
Celery stalk	Contains phosphorus, zinc, potassium, vitamins A, E, C. Accelerates calorie burning
Eggplant	Rich in organic acids, pectin, potassium, which prevents diet fatigue
	Contains over 10 vitamins, antioxidants
	Normalizes water-salt balance, which is important for weight loss
Sweet pepper	Speeds up metabolism, reduces appetite
	Contains potassium, iodine, fiber, which improves bowel function
	Contains iron, carotene. Strengthens metabolism

Diet rules

Steamed vegetables for weight loss will benefit if you follow the basic dietary rules. These include:

• The daily consumption rate is 1.5 kg. This amount is divided evenly into 5-6 receptions.
• Compliance with the water balance. You need to drink 1.5-2 liters of liquid per day (water, herbal tea, rosehip decoction).
• It is imperative to minimize or completely eliminate the fat content in ready meals. To do this, exclude the addition of mayonnaise, sour cream, reduce the amount of water and oil.
• Abstaining from the use of salt. If this is not possible, it is better to salt the dish after cooking.
• To provide the body with the necessary amount of vitamins, it is necessary to use the optimal combination of vegetables in the daily diet. Be sure to add greens to the finished dish.
• Limit consumption of onions, turnips, beets.
• Food should be eaten warm, not cold or hot.
• If such a diet is planned for more than 7 days, it is necessary to add dietary protein products (lean fish, cottage cheese, chicken breast) to it.

Features of stewing products

Diet steamed vegetables will benefit weight loss if cooked properly. To do this, you should take into account some features:

• You need to cook using a multicooker, double boiler, oven, microwave or on the stove. Steaming with steam preserves the cellular structure of the product.
• Use high quality steel thick-bottomed pans for cooking. This will preserve all the useful properties of the products.
• Simmering with a lid.
• Heat treatment time should not be more than 40 minutes, because this will lead to a decrease in the vitamin content in the finished dish.
• It is important to prepare the ingredients correctly. Finely chop the cabbage, and cut the tomatoes, zucchini, cucumbers into cubes with a stainless steel knife.
• You don't need to add a lot of water. It will dissolve useful components. When stewing, vegetable products themselves will give off excess liquid, so the food will be cooked in its own juice.
• You can stew both fresh and frozen food. The latter must be defrosted naturally.

Video

- 1 PC.,

Zucchini - 1 PC.,

A tomato - 1 PC.,

Bulgarian pepper - 1 PC.,

Parsley, basil - 2 tbsp spoons,

Sunflower butter - 2 tbsp. spoons,

Dried basil - 1 tsp,

Parsley dill,

Salt.

Cooking method:

I was very confused by the eggplant in this recipe. After all, the dish is dietary. Not everyone likes this vegetable, and the stomach does not unequivocally react to it. But it turns out there are diets that only involve eggplant. Eggplant belongs to the protein group. It contains potassium, which normalizes water metabolism in the body, contains fiber and organic acids. Eggplants are recommended to be eaten with diabetes mellitus, as well as for the elderly to prevent cardiovascular diseases, atherosclerosis and relieve edema. Therefore, having studied the properties of eggplant with you, you can prepare our dietary dish with peace of mind.

1. All vegetables: eggplant, zucchini, pepper, tomato are washed and cut into small pieces. We put them in deep frying pan and fry vegetables in a dry skillet over high heat for about 7 minutes. In this case, you need to stir the vegetables periodically. Then we reduce the heat, cover the vegetables with a lid and simmer for another 10 minutes.

2. Chop the dill and parsley, sprinkle the vegetables and stir.

3. For flavor and aroma, sprinkle vegetables with dried or fresh basil.

4. After 3 minutes, pour the vegetables with sunflower oil. Stir, salt and simmer for about 5 minutes. Turn off the heat, let the vegetables stand for a while anddiet stewed vegetables ready. Eat to your health!

Many people who lose weight have heard about the significant benefits of vegetables for weight loss. And it is true. Most of them contain specific components that contribute to weight loss. In addition, they are saturated with a variety of nutrients and vitamins that perfectly support the body in the process of losing extra pounds, as well as fiber, which effectively cleanses it.

It is a well-known fact that in order to successfully lose weight, you need to get fewer calories from food than you can use throughout the day. You can achieve this result with vegetables. After all, they are low in calories and completely lacking fat and cholesterol. For 14 days spent exclusively on vegetables, it is quite possible to lose about 5-8 kilograms. It will be quite easy to do this, because recipes from vegetables in huge quantities can be found both in cookbooks and brochures, and on the Internet.

Overweight is often the result of metabolic disorders. If you close your eyes to the problem, you can earn obesity, vascular disease, hypertension and even diabetes mellitus. To avoid such a terrible prospect, ordinary vegetables will help, which contain everything you need for high-quality and healthy weight loss. The main thing is to use them correctly. Raw, boiled, stewed vegetables correct and put in order the functioning of the intestines, are an excellent stimulator of gastric juice secretion and an enhancer of its digestive activity. Thus, everything eaten is fully absorbed and does not turn into body fat. Their low calorie content makes them even more attractive to those looking to get a slender figure. Thanks to this quality, vegetables can be consumed practically without restrictions - in principle, it is impossible to gain weight with them.

Carbohydrates in vegetables are the absolute minimum. And this also plays into the hands of losing weight. After all, even if you are on a protein diet, a salad of vegetables will not inhibit weight loss. On the contrary, it will relieve the kidneys and liver.

In order for all substances that contribute to weight loss to be preserved and reach their destination, vegetables should be prevented from contacting with air. Cut them for salad or any other dish, preferably just before you eat it. If you are going to cook them (stew or boil), bring the vegetables to half-cooked - this is much healthier. It is recommended to cook them directly in the peel for only 10-15 minutes, no longer. And it is best to keep for later fermented or frozen.

Best consumed boiled

According to research conducted by scientists from the Institute for Food Research in the UK, a number of vegetables provide significantly more benefits for the body (and for weight loss - in particular) when consumed boiled. Now women, who constantly keep their weight under control, need not choke on the popular "Panicle" salad (raw carrots, borsch beets and cabbage), which takes forever to chew. It turns out that all of these vegetables are much healthier when cooked. And, you must admit, in this form it is more pleasant to use them. So, here is a small list of vegetables that are recommended to be eaten after boiling.

Best eaten raw

There are a number of vegetables that are much better eaten raw if you want to lose those extra pounds. But if you boil them, their beneficial properties will significantly decrease. Let's name a few vegetable representatives of this category.

The benefits and harms of vegetable juices

Vegetable juices for weight loss are extremely useful. It is enough to drink 0.3 liters of such a juice or cocktail per day to remove excess fluid from the body, correct metabolism and lose weight qualitatively.

The low calorie content of vegetable juices allows them to be widely used on diets and to arrange unloading with them.

However, in addition to benefits, they can also harm your health. To prevent this from happening, you need to take into account some important nuances. Natural vegetable juice has a detrimental effect on tooth enamel, so it is advisable to drink it through a cocktail tube. In addition, many fresh juices have a laxative effect. If not needed, the juice should be diluted. Allergy sufferers should be extremely careful with freshly squeezed vegetable juices, as their body can react negatively to them. Of course, in this case, there can be no question of benefit for the figure.

Allowed and prohibited for weight loss

There are a lot of vegetables on sale today. Sometimes you can even make a discovery for yourself. For example, not everyone prepared dishes from the same squash. But how do you determine which ones will help you lose weight and which ones will reward you with extra pounds? Therefore, those who are losing weight have a completely natural question, which vegetables can be eaten while losing weight. Almost all leafy vegetables, along with herbs, contribute to weight loss. Vegetables for weight loss, a list of which we now give, are "found" in almost every refrigerator: In addition, leaders in vitamin C content help to fight overweight:

• sweet pepper (bulgarian);
• red beetroot;
• radish;
• onions (onions and feathers);
• garlic.

Celery deserves special attention. What is its peculiarity? The fact that it contributes not only to weight loss, but also does not allow you to gain it again in the future. This vegetable is characterized by a "negative" calorie content - due to this, it actively burns intercellular fat. Dishes and juice squeezed from celery are extremely useful for those who are losing weight.

There are a lot of vegetables allowed for cooking dietary dishes. However, there are those that not only will not help you lose weight, but also add a couple of extra pounds. They will have to be discarded if you want to achieve good weight loss results. Fortunately, there are very few of them, but to be precise there are only two:

• potatoes (80-215 kcal);
• avocado (169-185 kcal).

When vegetables are banned

It would seem that vegetables are the most elementary thing that can be in cooking and nutrition. But it's not that simple. If you already have health problems, the introduction of vegetables in the diet in increased quantities should be taken as carefully as possible. It is best, of course, to consult a specialist. So, it is prohibited to increase the volume of vegetables in the daily diet to the detriment of other products (sit on) when:

• diseases of the stomach and intestines (gastritis, ulcer, enterocolitis);
• diabetes mellitus;
• pregnancy and breastfeeding.

Post factum

The variety and availability of vegetables allows you to comfortably sit on any vegetable diet. You can compose the menu according to your preferences. If you don't like garlic - eat onions; if you don't like broccoli - there are several types of cabbage at your service. It is very useful and effective for weight loss and health improvement to harmoniously combine vegetables - in the preparation of multi-component salads and fresh juices.