How to eat vegetables in order to really lose weight?

We all know that vegetables are the first choice for people to lose weight, but many people use vegetables to lose weight but do not achieve the desired results, this is why?

First, let's listen to Xiao Tang's nutritionist tell a case:

Lao Li is nearly 70 this year. He has high blood pressure. Recently, his blood sugar also has a rising trend. He is 168cm tall and weighs 150jin. In order to lose weight actively recently, I made up my mind to change from meat to vegetables. For two months, my weight remained motionless and I was puzzled. So I decided to ask the old man how to eat the food. Stir-fried Artemisia annua, Fried Tofu, Home Style, braised eggplant. .. That sounds like it.

But and so on, take a closer look at the bottom of the plate left after eating, the greasy layer.

It seems that the so-called vegetarian food is not vegetarian at all! Ask carefully to understand, because there is no meat, but in order to taste better, stir-fry with a sufficient amount of cooking oil!

You know, peanut oil, rapeseed oil, olive oil. .. All the oil is real fat, just like fat! In this way, no matter how many vegetables you eat, you can't lose weight.

So, if you want to lose weight by eating vegetables, you should first pay attention to cooking methods and reduce the intake of cooking oil (the Nutrition Society recommends no more than 25 grams per person per day, about three teaspoons). Steaming, braising, boiling soup, stewing, quick stir-frying, cold salad are all fine, with less oil as the absolute premise. Otherwise, don't expect a greasy boiled eggplant and fried fried beans to help you lose weight.

However, there is a wide variety of vegetables, not all of which can best balance blood sugar and lose weight. People think that as long as you choose cucumber and tomato in this low-calorie vegetable, instead of choosing starchy vegetables such as potatoes and taros, you can help you lose weight.

This idea is understandable, but it is far from the actual effect. Those who rely on eating tomatoes and cucumbers to lose weight all have hungry front breasts on their backs and can't stick to it for a long time, and their bodies don't feel much lighter, or even for a long time, there will be edema, and they also look like vegetables.

Because cucumbers, tomatoes, wax gourds and other vegetables, although the calories are very low, but the dietary fiber content is less, stay in the stomach is not long enough, is not the best "top full" vegetables; potatoes and lotus root contain more starch, but they are not "fat vegetables".

The key to making vegetables help you lose weight is to divide vegetables into different categories and let them play different roles. At the same time, a large number of vegetables must be included in a nutritionally balanced diet, instead of just eating vegetables and not eating other types of food.

The common classification of vegetables is divided into leaf vegetables, fruit vegetables, roots and so on. However, in order to lose weight, the soup dietitian reclassified vegetables as staple vegetables, hunger-resistant vegetables and stuffed vegetables.

Staple vegetables

Lotus root, water chestnut, pumpkin, all kinds of potatoes (potatoes, sweet potatoes, yams, taro).

These vegetables contain starch and can partially replace staple foods like rice noodles. But compared with white rice and white steamed bread, they have higher fiber, higher vitamin content, lower blood sugar response, stronger sense of fullness, and less likely to make people hungry when eating the same calories. Therefore, let them have a certain share of the staple food every day.

Hunger-tolerant vegetables

Mushrooms (all kinds of mushrooms, shiitake mushrooms, fungus, etc.), algae (kelp, undaria, Laver, etc.), cauliflower, beans, and all kinds of dark green leafy vegetables (spinach, amaranth, kale, hollow cabbage, fungus, mustard, rape, Chinese cabbage, etc.) are vegetables high in fiber, low in calories and especially able to fill stomach bags.

Although they contain almost no starch, they can make people feel full, and this satiety can last for a long time. Therefore, eat these vegetables every meal, and it is best to eat these vegetables before eating the staple food of rice noodles, in order to slow the rise of blood sugar after meals.

Low-energy filled vegetables

Tomato, cucumber, wax gourd, zucchini, cabbage, radish, lettuce, cabbage and so on.

This kind of vegetables are rich in water and low in calories, so there is almost no need to limit them when eating. As long as you eat enough, it can also increase the sense of fullness, at least psychologically, it makes people feel as if they have eaten a lot. They can also increase water and potassium, which is very beneficial to patients with high blood pressure and gout.

Eating more vegetables can not only help prevent constipation, but also slow the rise of postprandial blood sugar and stabilize the fluctuation of blood sugar within hours after a meal. The overall result is to greatly enhance the sense of fullness of a meal.

Now do you understand how to eat vegetables in order to lose weight correctly?

Point 1:

Weight loss cooking = less oil + stewing and stir-frying cooking method

Focus 2:

Slimming vegetables = staple vegetables + two kinds of hunger-tolerant vegetables + heavily filled vegetables

= more hungry + more vitamins and minerals

More topics on weight loss, please leave a message, Xiao Tang nutritionist will answer for you.

This article comes from the official account of Xiaotangshan vegetable Wechat (ID:ixiaotangshan). Xiaotangshan vegetables, concentrate on growing vegetables for 30 years, there are many fresh, high-quality, rest assured vegetables waiting for you to taste!