What vegetables and fruits to eat to lose fat
In the process of losing fat, choosing vegetables and fruits that are low in calories and high in fiber is key. Not only do they provide adequate nutrition, they can also help control appetite and speed up metabolism. The following are the vegetables and fruits recommended in the hot fat loss topics on the Internet in the past 10 days, as well as their nutritional data and fat loss effects.
1. Recommended vegetables for fat loss
| vegetable name | Calories (per 100g) | Dietary fiber (per 100g) | Fat reduction effect |
|---|---|---|---|
| Broccoli | 34kcal | 2.6g | Rich in vitamin C and calcium, promote fat metabolism |
| spinach | 23kcal | 2.2g | Low in calories and high in fiber, increasing satiety |
| cucumber | 16kcal | 0.5g | High moisture content to help detoxify |
| celery | 14kcal | 1.6g | Negative calorie foods consume more energy to digest |
| tomato | 18kcal | 1.2g | Rich in lycopene, antioxidant and fat-burning |
2. Recommended fruits for fat loss
| Fruit name | Calories (per 100g) | Dietary fiber (per 100g) | Fat reduction effect |
|---|---|---|---|
| apple | 52kcal | 2.4g | Pectin inhibits fat absorption and stabilizes blood sugar |
| blueberry | 57kcal | 2.4g | Antioxidant, reduce visceral fat accumulation |
| grapefruit | 42kcal | 1.6g | Low GI value, accelerates fat decomposition |
| strawberry | 32kcal | 2g | Rich in vitamin C, promotes metabolism |
| kiwi | 61kcal | 3g | High fiber aids digestion and reduces fat absorption |
3. Fat loss diet tips
1.control component: Even low-calorie fruits and vegetables, excessive intake may still affect the fat loss effect. It is recommended to consume 300-500g of vegetables and 200-350g of fruits daily.
2.Diverse choices: Fruits and vegetables of different colors provide different nutrients, and the effect is better when eaten together.
3.Avoid high-sugar fruits: Foods such as durian, lychee, and longan are high in calories and need to be limited during fat loss.
4.cooking method: It is recommended that vegetables be served cold, steamed or boiled, and avoid frying or stir-frying in high oil.
5.Pair with protein: Such as chicken breast, fish, etc., can increase satiety and maintain muscle mass.
4. Summary
During fat loss, choosing low-calorie, high-fiber vegetables and fruits is a scientific and effective method. Through reasonable combination and control of intake, nutritional needs can be met and fat burning can be accelerated. Combined with exercise and regular work and rest, the fat loss effect will be more significant!
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