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Vegetables to lose weight
Apart from the water and the broths, no other food is as low in calories as vegetables. So it is clear that vegetables are the ideal food group for weight loss. You should therefore add the following vegetables to your shopping list now:
1. Lawyers
Their potassium, healthy fats and 3% fiber make avocados the perfect slimming food. By eating this fruit in a salad, avocado is considered a vegetable and greatly increases your nutrient intake. But be careful: always take into account its high number of calories (three times more than an apple): so don’t overdo it!
2. Broccoli
Vitamin C, calcium, phosphorus, potassium, magnesium: these are some of the micronutrients in broccoli. In addition, it contains only 31 kilocalories per 100 grams for a protein content of 3% and also provides fiber. Result: it is also a perfect vegetable to lose weight.
3. Mushrooms
Mushrooms (here classified as vegetables, although mushrooms are a separate group) are composed of 2.9% protein, low in calories (22 kcal / 100 g) and have a very low glycemic index (GI) of 15 (in comparison: glucose holds the maximum value with a GI of 100).[2] Mushrooms therefore hardly increase the blood sugar level. They are therefore among the best foods for weight loss. With the Fit Soup Creamy Mushrooms flavor from nu3 you get a meal ready in 2 minutes ideal for weight loss.
4. Fennel
Fennel also has a GI of 15.[2] Since this vegetable contains only 23 kilocalories per 100 grams, fennel is almost as good for weight loss as mushrooms. Only its protein content is not ideal since it is less than 1.1%.
5. Kale
100 grams of kale contains only 45 calories, but 4.3 grams of protein and 4.2 grams of fiber. Plus, kale provides more than twice as much vitamin C as a lemon and contains other important nutrients like potassium, calcium, magnesium, and iodine. You can’t ask for more from a vegetable to lose weight.
6. Cucumber
Cucumber contains only 13 calories per 100 grams because it is 96% water. Thanks to its high water content and high volume, cucumber also ensures good satiety. It is therefore ideally suited as a food for weight loss.
7. Carrots
Carrots are relatively low in calories (38 kcal / 100 g) and high in fiber (2.6%), which is why they provide good satiety. They are also rich in vitamin A and beta-carotene, which is good for the eyes.
8. Rhubarb
One of the lowest calorie vegetables is rhubarb (12 kcal / 100 g). Yes, you read that correctly, from a botanical point of view, rhubarb is considered a vegetable. In cooking, however, it is used as a fruit due to its fruity taste. Like all spring vegetables, rhubarb contains valuable nutrients such as vitamin C and calcium.
9. Brussels sprouts
Brussels sprouts have the perfect nutritional values for weight loss: 4.0% protein and 4.3% fiber with just 3.5% carbohydrate and 0.5% fat. They therefore only contain 43 calories per 100 grams. And as a bonus: Brussels sprouts contain a lot of vitamin C, as well as calcium and magnesium in small amounts.
10. Salad
Is it really necessary to mention salad as the perfect slimming food? Low in calories and high in fiber, the salad will be your ideal weight loss ally. We have summarized the main types of salads below, sorted in ascending order according to the number of calories each contains per 100 grams:
- Lollo Bionda (11 kcal)
- Chicory (14 kcal)
- Curly, oak leaf, lettuce (14 kcal)
- Iceberg lettuce (16 kcal)
- Lollo Rosso, romaine lettuce, Batavia (16 kcal)
- Radicchio (17 kcal)
- Lamb’s lettuce, endive (23 kcal)
- Arugula (28 kcal)
11. Celery
Celeriac is 90% water and therefore has a very low energy density (28 kcal / 100 g). Is there a better food for weight loss? Yes: the celery stalk, which is made up of 94% water and has only 14 kilocalories per 100 grams!
12. Asparagus
Asparagus, whether green or white, contains 27 kilocalories per 100 grams because it contains more than 90% water. But asparagus also contains a lot of vitamins and minerals. The only downside is that this super vegetable only grows from March to June.
13. Spinach
Spinach is low in calories (23 kcal / 100g), has a protein content of 2.7 grams and a fiber content of 2.6 grams with only 0.4 grams of fat and 0.8 grams of carbohydrate. Spinach also contains thylakoids, an appetite suppressant plant[3] : this food is really designed for weight loss!
14. Kale
Its 31 calories, 2.8 grams of protein and 2.6 grams of fiber per 100 grams speak for themselves. In addition, cabbages also provide a lot of vitamin C, calcium, magnesium and zinc. A quality food that can absolutely help you lose weight!
15. Tomatoes
Tomatoes are known to be “made entirely of water”; at least those from Holland. This is slightly exaggerated: they have a water content of around 94% and provide an extremely low caloric intake (21 kcal / 100 g). This versatile fruit contains, among other things, vitamin A, beta-carotene and potassium.
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