vegetables and fruits

Vegetables and fruits are the most important food groups. Their high content of dietary fiber, vitamins, antioxidants, and salts helps to reduce the risk of heart disease, obesity, cancer and type 2 diabetes. It also helps to rid the body of toxins and enhance the process. Digestion, although there is no scientific evidence to confirm this but there is no harm in eating fruits and vegetables only for three days in the diet, then resume the normal diet consisting of all food groups at the end of the three days, No health conditions may make there any risks to the overall health of a diet for fruits and vegetables.

The best fruits of the diet

Watermelon

The watermelon contains large amounts of water, in addition to the low calorie content, making it the ideal fruit to lose weight, it gives moisture to the body, and relieves the thirst, especially on hot days, and gives satiety for long periods, especially if taken as snacks, It can be eaten within fruit salad, or with any kind of cheese, or as a nutritious and refreshing juice.

Mulberry

The berries contain important nutrients for the body, all of which are useful, but blue berries are better nutritionally. CDC asserts that a small banana contains only 83 calories, in addition to its ability to fight fat by enhancing the representation process Food, and its ability to burn calories, and give the feeling of satiety for long periods thanks to its content of natural dietary fiber, and drink a glass of juice, raspberries filled with protein, and dietary fiber for breakfast gives the feeling of fullness until lunch.

Pears

Pears contain high levels of pectin and dietary fiber, which have proved their ability to suppress appetite, in addition to giving a feeling of satiety for long periods, and their ability to reduce the levels of harmful cholesterol in the body, thus reducing the risk of coronary heart disease, The outer crust of the pears until we fully benefit from the dietary fiber.

Apple

The medium-sized apple has 72 calories, making it ideal for light and low calorie, as well as lacking in sodium or fat, and rich in natural fiber, which is one of the most important nutritional benefits of any weight loss diet. Research has shown that eating A tablet of apples filled with fiber before each meal can help to fill up for long periods, while gaining low amounts of calories, not to mention its role in giving the body energy, reducing the risk of cancer, promoting heart health, and controlling blood sugar levels.

Grapefruit

Eating half a pill of grapefruit before each meal reduces insulin levels in the blood, reducing the fat storage hormone and therefore losing weight, so it is best to add them in the daily diet because they promote body moisture, contain enzymes that promote fat burning and give energy to the body To stimulate the metabolism, contribute to the burning of more calories, not to mention it is a good source of protein, folic acid, vitamin C, and potassium element.

the banana

Eating a medium-sized, immature banana can boost your body's metabolism, give it energy, regulate blood pressure, and prevent muscle contraction, as well as an ideal snack, so you can start eating bananas as a perfect breakfast food. Eat it as a nutritious lunch with peanut butter.

Best Vegetables for Dieting

carrots

Carrots are one of the best types of vegetables to lose weight, whether eaten raw, cooked, or prunes with the authorities, it contains high rates of beta carotene, natural dietary fiber, in addition to the low calorie content, 140 grams is about 45 calorie only.

Mushrooms

Mushrooms are a kind of delicious vegetable that can be added to a variety of foods, such as chicken dishes, fish, tortillas and other dishes, serving كوب cup of mushrooms about 15 calories.

Cucumber

It contains high levels of water and pulp, but it is completely free of carbohydrates or fat. It comes in different types, lengths and shapes. It is a vegetable that contains high levels of dietary fiber. The option is to prepare many recipes, such as salads and sandwiches, because it is low in calories. The small cucumber bean offers only 10 calories.

Celery

Celery belongs to the cucumber family. It contains high levels of water and dietary fiber, so it is considered the ideal food for weight loss, and a 15 cm celery is only about 5 kcal.

Cauliflower

Cauliflower is a kind of low-calorie vegetables, with no fat, and a lot of dietary fiber, so it is considered the ideal vegetable for weight loss.

Chili pepper

Chili, whether fresh or fresh, confers a delicious and sharp flavor on meals, in addition to its many nutritional benefits. Research has shown that peppers help promote metabolism, increase the strength of fat burning in the body, and provide one-century red pepper with a weight of 20 Grams about 7 calorie.