Table of Contents
1. Cauliflower (Cauliflower)
2. Cabbage (Cabbage)
3. Lettuce (Lettuce)
4. Kale
5. Spinach (Spinach)
6. Carrots (Carrot)
7. Broccoli (Broccoli)
Jakarta, goldensamoyed Indonesia
—
Fill the plate with
vegetables
is the most effective and simple strategy to support a weight loss program.
Vegetables are rich in essential nutrients, high in water and fiber, but very low in calories—only about 20 to 50 calories per serving on average.
The role of fiber is very vital in the diet.Fiber is a type of carbohydrate that moves slowly in the digestive tract, providing a longer feeling of fullness without being absorbed as calories.
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The volume produced by fiber helps suppress appetite throughout the day.In addition, fiber that reaches the large intestine becomes food for good bacteria, producing Short Chain Fatty Acids (
Short-Chain Fatty Acids
or SCFA) which is claimed to contribute to the weight loss process.
While all vegetables are good, some of them stand out as the best choices.Launch
Eating Well
, a number of nutritionists recommend a list of top vegetables for the diet:
1. Cauliflower (Cauliflower)
– Nutritional Profile (125 g minced): 27 calories, 2 g fiber, 2 g protein.
– Advantages: Nutritionist Elysia Cartlidge calls cauliflower very filling and versatile.You can process it as a substitute for rice (cauliflower rice), bake it, or mix it in various dishes.
2. Cabbage (Cabbage)
– Nutritional Profile (100 g chopped): 28 calories, 2 g fiber, 1 g protein.
– Pros: Dietitian Jinan Banna recommends cabbage because its high fiber content helps maintain satiety and is low in calories.Cabbage, as a vegetable
cruciferous
(such as broccoli and kale), are also rich in phytonutrients that help reduce inflammation.
3. Lettuce (Lettuce)
– Nutritional Profile (50 g slice): 8 calories, 1 g fiber.
– Advantages: Ideal for salads, lettuce is very low in calories.In addition, lettuce is rich in folate, an important nutrient for preventing various diseases.
4. Kale
– Nutrition Profile (50 g): 7 calories, 1 g fiber, 1 g protein.
– Advantages: Known as
superfoods
, kale has a coarser texture than other green vegetables.Nutritionist Lisa Andrews says this texture makes it take you longer to chew, which naturally helps you eat more slowly and feel full faster.
5. Spinach (Spinach)
– Nutrition Profile (30 g): 7 calories, 0.7 g fiber.
– Advantages: Spinach is a common green vegetable and has a milder and more refreshing taste than kale.Its very low calorie profile makes it an easy choice to add to almost any dish.
6. Carrots (Carrot)
– Nutritional Profile (150 g slice): 3.5 g fiber.
– Advantages: Carrots are rich in antioxidants and are a good source of fiber.Carrots are also very easy to prepare, whether for stir-fries, soups or as a raw snack.
7. Broccoli (Broccoli)
– Nutrition Profile (90 g slice): 5 g fiber, 3.7 g protein.
– Advantages: Apart from containing anti-inflammatory compounds which are good for health and quercetin which helps lower blood pressure, the combination of high fiber and protein makes broccoli a very dense and filling nutritional choice, making it the right choice for a diet.
Well, now might be the time for you to try diet food recipes using the fiber-rich vegetables above.
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