For dinner, you will consume only plain non-refined or whole brown rice mixed with some chili and garlic without any additional meat, eggs, or dairy products. This plan makes losing weight look rather simple. Although it may precipitate slight discomfort during the first few days, succeeding the plan requires great commitment to the changes made to your daily meal consumption. (Source: Mrs. Tien Poly, Modern Method of 130 Khmer and Foreign Dishes)
Your behavior toward this change and your adjustment to the new diets are crucial to implementing this three-week weight loss plan. A new three-week diet may seem too challenging and lengthy to be committed to, but in this challenge, your body will transform from a body with excessive fat to a slimmer body.
Subsequent to the first one or two weeks of the plan, notice how your body weight has decreased or let us say lose weight in place. When that happens, you can begin altering some new adjustments to your lunch and dinner while upholding your breakfast as before. During this period, let us switch from having only meat for lunch and brown rice with chili and garlic for dinner to having only fruit.
On the last three days of the plan, make another adjustment to your lunch and dinner plan to eating all kinds of fruit and vegetables while keeping your breakfast the same. Fruit and vegetables, although it will satisfy you, it won’t keep you satisfied for long as less time is required to digest them.
For those who adopt this weight loss plan, it cannot be stressed enough that commitment is key and which also includes self-discipline. Upon making your start of the plan, be sure to stick to your new diet plan, and avoid unnecessary cravings during the period of the plan; especially, foods that are high in sugar and fat.
Vegetables and fruit are highly rich in nutrients such as proteins, vitamins, and minerals that foster the well-being of our body during and after the weight-loss period. There are many available vegetables and fruits that are necessary for your weight loss plan. And, to assist you in choosing the right kinds, we have inquired into different sources and came up with a few selections that are deemed best for those who wish to lose the excessive fat on their body.
Vegetables, though are low in calories, are packed with vitamins, minerals and other significant nutrients. They are also low in carbs and high in fiber, which make them ideal for low carb diet. As the name suggests, low carb diet puts a strict limitation to the amount of consumed carbohydrates which are found in sugary foods, pasta and bread which is widely altered and higher in protein and fat than healthy vegetables. Most vegetables contain no higher than 150 grams of carbs, and some go as low as 20 grams. So, if you are planning to go on a low carb diet, you should eat mostly vegetables.
We will be first looking at some vegetables and their benefits in a weight losing aspect, and we will be assumed that they may maintain stable weight after following the plan.
Doesn’t everyone love colorful bell peppers?
Also known as sweet peppers or capsicums, bell peppers are not only colorful but also extremely nutritious. They contain antioxidants called carotenoids that reduces inflammation, decreases cancer risk, and controls cholesterol and fat from oxidative damage. It is truly amazing how 149 grams of chopped red pepper comprise of only nine grams of carbs and three grams of fiber.
As suggested by Reference Daily Intake (RDI), bell peppers provide 93% of vitamin A and 317% of the RDI for vitamin C. Green, orange and yellow bell peppers contain comparable nutrient profiles, but red pepper contains the highest antioxidants.
Second on our list of vegetables that are best suited for your weight loss plan is broccoli. It is called, and I truly believe, the super food. It is recognized as a member of the cruciferous vegetable family including kale, Brussels sprouts, radishes and cabbages.
Many studies indicated that broccoli may decline insulin resistance in type 2 diabetics. More specifically, broccoli has been reflected to counter various types of cancer, including prostate cancer. Note that 91 grams of raw broccoli comprise of 6 grams of carbs and 2 grams of fiber. Broccoli similarly provides over 100% of the RDI for vitamins C and K.
Third on our list is spinach, a leafy green vegetable that provides major health benefits for both males and females. Studies affirmed that spinach assists in the prevention of DNA damage. Likewise, it also protects the healthiness of the heart and decreases the risk of common eye diseases, such as cataracts and macular degeneration. In addition, it is an excellent source of several vitamins and minerals. Of course, 180 grams of cooked spinach give us over 10 times the RDI for vitamin K. It is low in carbs, but it become more concentrated when the leaves are cooked and lose their volume. In short, one cup of cooked spinach has approximately 7 grams of carbs associated with 4 grams of fiber while one cup of raw spinach has only 1 gram of carbs and nearly 1 gram of fiber.
Fourth, one of the wholesome vegetables to be included in your weight loss diet is avocados.
Avocados are truly unique and delicious. Although they are technically a fruit, avocados are usually consumed as vegetables. They are high in fat and have precise digestible carbs. 150 grams of chopped avocados contain 13 grams of carbs and 10 grams of fibers. They are abundant in oleic acid which is a type of monounsaturated fat that greatly benefits our health. Studies indicated that avocados help to lower the LDL cholesterol and triglyceride levels. Moreover, avocados are known to be a great source of vitamin C, folate and potassium. A side note must be added that avocados are fairly high-calorie food, but they are still very useful for weight management. One study affirmed that overweight individuals who had half an avocado for lunch described the sensation of satisfaction with their meal making them less desired to eat again in the next five hours.
Fifth on our list of wholesome vegetables is cauliflower. It is one of the most adaptable and popular choice of low carb vegetables. Cauliflowers have a mild taste and are utilized as a substitute for potatoes, rice and other higher carb foods. In 100 grams of raw cauliflower, there are 5 grams of carbs and 3 grams of fibers. Similarly, it is high in vitamin K and gives 77% of the RDI for vitamin C. Like other cruciferous vegetables, it helps reduce the risk of heart disease and cancer.
Sixth on our list are green beans. Now and then, they are denoted as snap beans or string beans. Green bean is a member of the legume family together with other beans and lentils, yet it contains fewer amounts of carbs than most of the others in the legumes family do. A serving of 125 grams of green beans contains only 10 grams of carb and four of which are fibers. Green beans are overflowing with nature green pigment known as chlorophyll. Studies have suggested that green beans can help to protect us against cancer. Green beans also contain carotenoids that are linked to assist in improving brain function during the process of aging.
Lettuce is fairly well-known for its naturally quality in helping to fight back the excessive weight as it is one of the lowest-carb vegetables available. Per 47 grams serving of lettuce, there comprises only 2 grams of carbs, and with 1 gram of fiber. Unsurprisingly, lettuce is also a rich source of vitamins. That is, romain and other dark-green varieties of lettuce are sources of vitamins A, C and K. Adding to that, lettuces are high in folate which helps in decreasing the level of homocysteine, a compound known in increasing the risk of heart disease. According to one study, 37 women consumed food high in folate for five weeks have had the level of homocysteine decreased by 13% in comparison with a lower folate diet.
Garlic must be mentioned when counting the best vegetable for weight loss plan. Garlic is known for its effect in improving our immune system. Quite a few studies has shown that it boosts resistance to common cold virus and reduce blood pressure. Scientists also claimed that garlic can prevent weight gain and may even cause weight loss. It is interestingly a high carb vegetable; however, it is mostly used in a very low amount owing to its strong taste and aroma. 3 grams of garlic contains 1 gram of carb, and a small part of it is fiber.
Another highly enriched with nutrition vegetable is kale. It is stocked with antioxidants such as quercetin and kaempferol. Both of these may have been indicated to lower blood pressure, and similarly help protect our bodies against heart disease, type 2 diabetes and other diseases. As to the amount of carb per serving, of 67 grams of raw kale there is around 7 grams of carbs, one of which is fiber. Besides, it affords an impressive 206% of the RDI meant for vitamin A and 134% of the RDI for vitamin C. Indeed, a high intake of vitamin C is confirmed to improve immune function including growth of the skin’s ability to fight harmful free radicals and may speed up the aging process.
Tenth on our list is cucumber. Cucumbers are low in carbs and rightly refreshing. 104 grams of chopped cucumber create 4 grams of carbs including less than 1 gram of fiber. Cucumbers are not actually high in vitamins or minerals, but they do have a compound called cucurbitacin E, and may contain beneficial effects on health. In fact, it contains anti-cancer and anti-inflammatory properties and helps to maintain our brain health. Cucumber makes the best choice for your low calories diet, and also detoxicating your body.
Some vegetables don’t only look stunning with its natural color, but also are highly beneficial for health. Tomatoes present us a number of impressive health benefits. Similar to avocados, they are technically fruits, but they normally consumed as vegetables. Tomatoes are low in digestible carbs, that is, 149 grams of cherry tomatoes comprises 6 grams of carbs and two of which are fiber. Tomato is packed with nutritions and a great source of vitamin A, C and K. Moreover, they are rich in potassium, and may help to decrease blood pressure and risk of stroke. More specifically, they are actually revealed to support the endothelial cells that streak the arteries. The high lycopene content in the tomatoes may help prevent prostate cancer. Lastly, cooking tomatoes may make increasing lycopene content; when to add fats such as olive oil during cooking, it may have been revealed to boost its absorption.
Twelfth, we may remember the robust flavored vegetable, onions. Aside from its unique taste, onion is also highly nutritious. They are fairly high in carbs by weight, but they are typically consumed in small amounts due to the robust flavor. Consuming 58 grams of sliced raw onions will give you 6 grams of carbs and one of which is fiber. Note that onions are truly great in the antioxidant quercetin and may lower blood pressure. Indeed, one study of overweight and obese women including polycystic ovary syndrome (PCOS) identified that consuming red onion may lower LDL cholesterol levels.
Thirteenth is everyone’s favorite vegetable, eggplant. Eggplant is very common in various Italian and Asian dishes. 99-gram serving of cooked chopped eggplant comprises 8 grams of carbs and two of which are fiber. Although it is not actually high in vitamins or minerals, animal research advised that eggplant may help lower cholesterol and increase other markers of heart health. Besides, it also has an antioxidant recognized as nasunin within the purple pigment of its skin. Researchers stated that nasunin may support in reducing free radicals and protect brain health.
Cabbage, a cruciferous vegetable, gives us some impressive health benefits. It may protect us against the risk of certain cancers such as esophageal and stomach cancer. 89 grams of chopped raw cabbage produces 5 grams of carbs and three of which are fiber. Specifically, it gives 54% of the RDI for vitamin C and 85% of the RDI for vitamin K. Source
Now, let’s talk about some fruits that may contribute to the fight against overweight or obesity. We are looking into only some fruits that have been proved by studies to be involved the weight loss and weight control.
“An apple a day keeps the doctor away.”
A very well-known fruit for keeping us healthy, apple also offers great quality in weight loss diet. It is truly a working wonder in stimulating satiety, thus reducing your appetite and minimize your overall calories ingestion. It should be noted that apples are one of the few fruits that are rich in pectin, a fiber that helps in making our bodies feeling full, staving off hunger for longer hours. That is, eating apples involving a thorough chewing that takes time and so tricks on our brain into believing that the stomach should be full and our appetite satiated. Source
Another one of the amazing fruits is strawberry. Strawberry is full with natural sugars, a succulent flavor, and a huge heap of vitamin C. It contains a large quantity of some powerful antioxidants had at the cost of precisely low calories. It is noticed that a substantial cup of strawberries will brim up the body including not over 50 nutrient-packed calories. Spicing up the various ways to enjoy the fully beneficial strawberry, we may instantly have them with Greek yogurt mixed with nuts, taking the extra step to including oatmeal for a natural sweetener, or even toss them into the sweet salsas. Many enjoyed it most in fruit salad, while some other prefer to have strawberry in smoothies instead.
Perhaps everyone’s favorite tropical fruit, papaya offers great value in building a healthy body and other great health benefits. Specifically, the extracts from the seeds and leaves of papaya are evidenced to be highly effective in protecting you from mushroom infection. It also serves as counter to fungal infection, too. This fruit is rich in vitamin C and contributes to helping you lose the extra pounds as well. Source
One of the fruits that is appalling to us for its great health benefits is bananas. What’s best about banana is perhaps the facts that they are widely available and inexpensive. Banana benefits in the decreasing of the amount of stress hormones present in the bloodstream to boost healthy body functioning. A medium size banana may brim up the body in conjunction with an impressive 12% of the daily potassium intake, and 8% of the magnesium necessity. Again, it varies how we enjoy banana. Many people are likely to give up on soft raw banana and turn to fried banana, while some prefers it as smoothie or frozen. We may and should include banana in our daily diet by including them in salads, making smoothie or even sugar-free homemade dessert. Source
Next, let’s look at grapefruit. Grapefruit has always been used to counter overweight. It consists of many varieties. Presently, the most popular varieties cultivated are red, white, and pink hues, denoting to the internal pulp color of the fruit. As well recognized, the families of flavors range from very acidic and somewhat sour, to sweet and tart. What’s more, Grapefruit mercaptan such as a sulfur holding terpene indicates one of the substances being been a strong influence on the taste and odor of grapefruit in comparison with other citrus fruits. Source
Based on analysis, grapefruit contain a rich source of vitamin C. Besides, it also consists of the fiber pectin, and the pink and red hues that may lower cholesterol, and it is proved that the seeds may contribute antioxidant properties. In short, grapefruit creates an essential part of the “grapefruit diet”, and the fruit’s low glycemic index may be added to the body’s metabolism burn fat. Source
Aside from all the fruits and vegetables that are mentioned above, we may find weight loss benefits in some further leave and rhizome’s groups such as moringa (i.e. moringa powder), ginger (i.e. ginger powder), turmeric (turmeric powder), galangal root and etc. These are very cheap and can be easily found in rural area or in your local and super markets, and very effective in dealing with overweight or obesity. Each of these contain much fiber that can control overweight and counter weight recapture when we do not follow the calorie intake after having decreased some weight.
Briefly, men or women of all ages who are planning to lose weight must look at all types of measures counting from proper and healthy diet, and exercise. Surgery should be last to be considered and only go for if it is necessary.
In conclusion, losing weight is a subject of discussion for many people across the world, and all should be aware of how to do it properly. From day to day, there increases number of men and women, more particularly teenagers, who are facing overweight or obesity.
And in order to deal with such this issue, there are many measures that have been realized and taken into practices that are proved effective. This may start from food consumption awareness, i.e. food diet, food without genetic modified organism (GMO), food with less chemical and pesticide usages to calorie intake, daily exercise and finally surgery activity. Note that all of these may contribute not only overweight, but also many diseases putting more burdens on health service affairs. Finally, community awareness of food consumption in how to lose weight should be taken into account the participation of all stakeholders and other involved.