If you dream of a slim body and at the same time do not want to exhaust yourself with exhausting diets, then this article is for you. It tells how to properly and satisfyingly eat the gifts of the plant world in order to lose weight and at the same time feel cheerful and active. Also below is a table of calorie content of vegetables, the energy value of greens, fruits and berries is described.
General principles of a vegetable diet
It turns out that the calorie content of green fruits is the most minimal. This applies to both vegetables and fruits. At the same time, the former are more useful for losing weight, as they contain a minimum of carbohydrates. As for fruits, the sugars in them can lead to fat deposits on your body. Least of all calories contains ordinary greens - dill, parsley, onions, cilantro, basil. The same applies to herbs - mint and lemon balm, which not only help to make the dishes fragrant and tasty without harming the figure, but also dull the hunger, improve immunity, and positively affect the functioning of the nervous system.
Remember that fresh fruits are more beneficial. Their contents have less
energy value than the calorie content of boiled vegetables. The table in this article focuses specifically on products that are not amenable to heat treatment. After all, when we cook vegetables, they absorb oil. In addition, housewives can pour them with sauce, which several times raises their calorie content. Therefore, if you decide to cook, avoid frying and stewing, preferring safe boiling without adding fatty ingredients to the dish.
Calorie table of vegetables
Use only fresh food for cooking. Set part of the fruits in a special container on the table - they will always be in sight, prompting you to unusual experiments, awakening imagination and forcing you to create culinary masterpieces. Put the other half in the refrigerator - under the influence of low temperature they last longer, remaining beautiful in appearance and juicy inside.
Calorie table of vegetables in 100 grams| Product | Kcal | Protein (g) | Fats (g) | Carbohydrates (g) |
| Potatoes | 75.7 | 1.8 | 0.6 | 14.9 |
| Jerusalem artichoke | 61.03 | 2,34 | 0.1 | 13.1 |
| Sweet potato | 60.22 | 2.1 | 0.24 | 14.3 |
| Kohlrabi | 44.13 | 2.72 | 0.1 | 8.17 |
| Beet | 42.1 | 1,6 | 0.15 | 8.69 |
| Hot pepper | 40.7 | 2.1 | 0.5 | 7.5 |
| Swede | 37 | 1,1 | 0.12 | 7.5 |
Radish | 35.9 | 2.47 | 0.29 | 6.51 |
| Carrot | 35 | 1.43 | 0.17 | 7.28 |
| Brussels sprouts | 35 | 5.14 | 0.2 | 3.2 |
| Broccoli | 34.12 | 2.6 | 0.63 | 7.1 |
| Turnip | 32 | 1.49 | 0.17 | 6.36 |
| Cauliflower | thirty | 2.62 | 0.38 | 4.4 |
| Artichoke | 28,2 | 1.24 | 0.19 | 5.35 |
| Tops | 28,2 | 1.12 | 0.18 | 6.17 |
| Gherkin | 28,2 | 1,2 | 0.1 | 4.9 |
| White cabbage | 28 | 1,53 | 0.11 | 5.3 |
| Red cabbage | 26.2 | 1 | 0.2 | 4.8 |
| Bell pepper | 26 | 1,5 | 0.1 | 5 |
| Ground tomato | 24.12 | 1 | 0.2 | 4.1 |
| Squash | 24 | 0.63 | 0.32 | 4.6 |
| Eggplant | 23.9 | 1,11 | 0.19 | 4.83 |
| Pumpkin | 22.5 | 1.42 | 0.15 | 4.61 |
| Radish | 20 | 1.45 | 0.17 | 3.47 |
| Pattison | 19.3 | 0.54 | 0.1 | 4.33 |
| Chinese cabbage | 16 | 1.24 | 0.2 | 2 |
| Ground cucumber | fourteen | 0.83 | 0.15 | 2.61 |
Remember that the zucchini and red cabbage are digested the longest in the intestines . The fastest digestible tomatoes and, oddly enough, potatoes.
Canned and Pickled Vegetables
They are very high in calories. Olives have the highest energy value - 175 calories per 100 grams of this product. Next come eggplant and squash caviar - 148 and 119, respectively, followed by olives - 115 and tomato paste - 102. The safest peas in the figure are 40 kcal, green beans and canned spinach - 16 kcal each. As for pickled and pickled products, they are healthier than canned, but much more harmful to the figure, unlike ordinary fruits.
The table of calories of vegetables, above, shows the
nutritional value of fresh. The calorie content of pickled vegetables is not very different: we give the beets the priority - almost 33 calories, followed by carrots - 25 and cabbage - 23. Among the pickled fruits in the first position, bell peppers - 24 kcal. Tomatoes and cucumbers, salted or pickled, from 13 to 16 calories have very little nutritional value. As for greens, garlic, cilantro and dried celery have the greatest energy value. Then come parsnip, parsley, dill and horseradish. The most low-calorie are lettuce, onion, rhubarb, asparagus, spinach and sorrel.
Energy value of fruits
Some of them are real fat burners. Firstly, it is grapefruit - it cleanses the body well of toxins and toxins. In 100 grams of the product - only 35 calories. Eating two medium-sized fruits, you will not only not gain weight, but, on the contrary, you can get rid of several kilograms. Secondly, a more high-calorie apple (46 kcal) will also make you much slimmer. The fruit is ideal for fasting days, replacing your favorite harmful sweets. Thirdly, I really want to note the pineapple (48 kcal) useful for the figure, which perfectly breaks down fats and satisfies the feeling of hunger.
The calorie content of vegetables and fruits differs significantly: the table at the top shows that the first of them have a fairly low energy value. Fruits are more high-calorie. Championship for exotic fruits dates, apricots, dried apricots and avocados - 281, 278, 272 and 223 kcal, respectively. Among domestic specimens, grapes, cherries and apricots are leading, but their nutritional value is significantly lower than that of overseas “brothers” - 69.49 and 46 kcal. The most harmless berries for the figure are cloudberries, viburnum and sea buckthorn. Their energy value does not exceed 30 calories.
How to lose weight?
Here the above numbers come in handy - the calorie content of vegetables and fruits. The table will help you choose the most useful for the figure. Remember: it is not necessary to add juiciness to a dish with the help of harmful oil and mayonnaise sauces - make them a berry counterpart. Fruit pulp puree mixed with red wine and lemon juice will be a wonderful dressing for salads and other dishes. You can make pizza from vegetables, where rice sheets serve as a test, and eggplant, zucchini, pepper and mushrooms serve as a filling. Dessert can be made from healthy fruits and skim milk - you get a delicious and aromatic cocktail.
Sitting on a diet, you can cook and barbecue. The calorie table of vegetables shows us those products that need to be used for this. If your weight is very large, take for a meal the gifts of nature, located at the very bottom. When you need to lose just a few pounds, then use all of the listed products. Nutritious and satisfying barbecue is obtained from eggplant and mushrooms - they are “fleshy” and low-calorie. Constantly replenish vegetables and fruits. Do not forget that even an ordinary omelet can be varied with slices of pepper, strips of carrots, rings of tomatoes and cubes of zucchini. It turns out very useful and amazingly appetizing.