To Diet – Leveraging Fruit and Vegetable to Diet. Fruit and vegetables are part of a balanced diet and a healthy diet. Water and fiber in fruits and vegetables will increase the volume of food so that you can consume the same amount with fewer calories. In general, fruits and vegetables are naturally low in fat, low calorie, and it is full fill.
Leveraging Fruit and Vegetable to Diet
Fruits and Vegetables: Stay Low Satiety with more Calories? (Low Calorie Food Density). The principle of a healthy diet to lose weight is to eat fewer calories than the ones used by your body. However, this should mean eating less you know.
Foods high in fiber (fruits and vegetables) can reduce and maintain weight loss long term, because foods high in fiber to spend more time to digest, thus increasing feelings of satiety, slows gastric emptying, lower serum concentrations of insulin (the insulin in the blood will trigger the hunger), decreases the amount of calories into the body, and possibly stimulate the release of peptides that affect satiety. To Diet – All the advantages of fruit and vegetable diet healths support.
Get around the menu with the Fruit and Vegetable Diet
Some simple ways to reduce the number of calories consumed while eating fruits and vegetables throughout the day misalnya1:
At breakfast, substitute some cheese or egg yolk in omelets with spinach, onions or mushrooms. To Diet – Vegetables will give you a sense of volume and in omelets with fewer calories than the egg yolk and cheese.
Replace a portion of cereal in your bowl with pieces of fresh fruit such as bananas, peaches, strawberries, etc..
At lunch / evening, replacing a portion of the portion of carbohydrates (eg rice, noodles, vermicelli, bread, etc.) with vegetables, such as: tomatoes, cucumbers, onions, or lettuce.
Fruit, vegetables and whole grains should occupy the largest portion on your plate. If not, replace some rice or meat with legumes, broccoli, asparagus, greens or your favorite vegetable. To Diet – This will reduce the number of calories in food without reducing the amount of food you eat.
Fruits and vegetables can also be used as a snack that has about 100 calories or less. The amount of fruit and vegetables which is roughly one hundred calories or less as follows:
1 medium apple (72 kcal)
1 medium banana (105 kcal)
1 cup boiled green beans (44 kcal)
1 cup blueberries (83 kcal)
1 cup cooked carrots (45 kcal)
1 cup steamed broccoli (30 kcal)
1 cup bell pepper (30 kcal)
Instead of eating high-calorie snack, eat fruit and vegetables. One bag of corn chips (1 ounce) has the same number of calories in small apple + 1 cup + 1 cup whole strawberries carrots with low-calorie dressings as much as ¼ cup.
Remember that the substitution or replacement is the key.
True that fruits and vegetables have fewer calories than other foods, but they also contain calories. So if vegetables and fruits consumed in addition to regular meals, then you also increase the consumption of calories. Then, replace the consumption of high calorie foods with fruits and vegetables.
