A big portion of your daily diet should contain lots of vegetables in all meals.

Vegetables contain lots of fiber & nutrition and at the same time vegetables helps in easing digestion. My strong recommendation is to eat vegetables liberally as they contain fewer carbohydrates and more vitamins.

Include following vegetables in your daily diet to increase metabolic rate & lose weight.

1. Spinach
Spinach leaves are loaded with essential vitamins like K and A that can only be derived from your diet. Besides being low in carbohydrates, spinach is also low in calories but high in fiber. This keeps you full for longer, prevents overeating and curbs unwanted cravings.

for a light dinner or alternatively, you can also make a warm spinach salad with a citrusy dressing and a sprinkle of sesame seeds. You can also throw in some nuts like almonds & walnut to add a crunch. If you’re a non-vegetarian, add a boiled egg to the salad to make it a wholesome meal you can enjoy on your diet and get your daily nutrients.

2. Lettuce
It is not just another salad leaf but it is packed with folate and a type of soluble fiber called pectin which can speed up the weight loss process. The good amount of fiber it contains may also help to ease bloating and discomfort which may happen while you’re on a restrictive diet.

When using lettuce in a salad, make sure the leaves are completely dry to add the crunch. Lettuce can be used as a wrap or to encase chicken dumplings substituting refined flour.

3. Radish
We love the radish for its crisp texture and peppery hot flavor. Radish is low in calories but can be quite filling because of the high fiber content. This helps in lowering bad cholesterol levels and aids weight loss. It also has a low glycemic index.

If you do not like the pungent smell of radish then I have an early solution for you, it can be reduced by salting the radish or steaming it with other vegetables. A simple paired with a whole grain chapati makes for a lovely lunch idea.

4. Mushroom
What’s so super about them? Mushrooms are one of the few natural sources of Vitamin D. They contain no fat and are a valuable source of fiber. They can be a great low-calorie and low-fat substitute for meat. Mushrooms are must for 100% vegetarian person.

Mushrooms can be used in various forms like boiled with a little bit of salt & pepper or you may prepare it with typical Indian masala gravy or you can also shallow fry it in butter & add almonds & walnut to make give it a crunchy taste.

5. Cabbage
Rich in antioxidants and Vitamin C. “Cabbage juice can be very effective in helping you reduce weight. It purifies the upper section of the intestines, which makes the elimination of waste from the body easy, thus helping with digestion.

6. Cucumber
95 per cent of Cucumber is water and so they fill you up quickly helping you sustain a calorie-controlled diet. This means that you can eat more of it and feel satiated. It also contains a digestive enzyme called erepsin which helps in breaking down protein, cleanses the intestines and promotes a healthy gut.

You can also try cucumber juice with a squeeze some lime juice and few mint leaves which makes a refreshing summer drink.

Cucumbers are must in your diet not only in summers but in all the season.

7. Zucchini
Interestingly, zucchini is known to increase our metabolism and also helps burn fat faster. Zucchini skin is loaded with silicon, chlorophyll and bitter chemical that help in digestion. So, don’t peel them off. Even the seeds have diuretic qualities and should be consumed.

Layers of grilled zucchini topped with chopped garlic and a light sauce made with tomatoes and basil. When buying zucchinis, know that the ones with the brightest color are more flavourful.

Vegetables are an essential part of a low-carb weight loss diet, all you need to do is pick the right ones.

8. Tomatoes

Tomatoes contain all three high-power: antioxidants beta-carotene (which h 1 Tomatoes contain all three high-power: antioxidants beta-carotene (which has vitamin A activity in the body), vitamin E, and vitamin C
Tomatoes are rich in potassium, a mineral most of us don’t get enough of. A cup of tomato juice contains 534 milligrams of potassium, and 1/2 cup of tomato sauce has 454 milligrams When tomatoes are eaten along with healthier fats, like avocado or olive oil, the body’s absorption of the carotenoid phytochemicals in tomatoes can increase by two to 15 times & it helps in losing weight.

Looking to lose weight, consult with me

Dietitian Vinita Jaiswal
Weight Loss & Well ness Consultant
www.aahaarexpert.com
facebook.com/aahaarexpert