Vegetables and starchy foods: the pillars of thinness?

Yes! Vegetables and starches are faithful fiber suppliers, regulatory effective appetite.

But that's not the only slimming under these foods.

Appetite suppressant vegetables

What are compounds vegetables?

Before a lot of water: 75 to 95% and even more. The record is beaten by the cucumber that contains 96% closely followed by the zucchini (94.5%), lettuce, tomato, radish, endive (94%).

Peas and potatoes are the poorest, so to speak, since they contain respectively 74 and 77% water.

Water does not provide any calories, vegetables are logically poor. They are particularly since they do not contain fat and little carbohydrate.

The fibers of which they are provided and which, as the water does not provide either calories are cellulose and hemicellulose. In the stomach and then later in the gastrointestinal tract, these water fibers swell and form a ballast, a ballast which occupies the volume.

starchy satiating

What are starchy c

ompounds?

Above all, complex carbohydrates, which take time before uncoiling to give this essential glucose which provides energy. This is why it is necessary they bring you half of your daily calories, putting you safe from strokes due to mild hypoglycemia (not enough glucose in your blood) and inevitable cravings that there associated, prompting snack between meals. Which is a major cause of weight gain.

Like vegetables, starches (bread, pasta, rice, corn, quinoa, potato, dried vegetables) do not contain fat, but a little protein. Their calorie intake remains modest.

The fibers are very present. They act just like vegetables.

The best combination carbohydrate / fiber is of course in the wholemeal bread, more fiber than white bread.

That's why when you eat bread at breakfast (porridge rather than industrial cereals), when, in other meals you consume also sufficiently (and / or pasta, rice, potatoes, etc. ), you are in the right track of thinness with the added bonus of an intestinal comfort like no other.

The best combination carbohydrate / fiber is of course in the wholemeal bread, more fiber than white bread.

That's why when you eat bread at breakfast (porridge rather than industrial cereals), when, in other meals you consume also sufficiently (and / or pasta, rice, potatoes, etc. ), you are in the right track of thinness with the added bonus of an intestinal comfort like no other.

How to consume enough vegetables?

In spring and summer, it's easy! The markets are full of vegetables, choice is tempting. We never tire of tomato salads, tender zucchini grate is raw, are quickly jumping, eggplants and peppers join them in a ratatouille, etc. And all this not peeling, or almost no, quick cooking, it is prepared quickly.

During the fall and winter, it is another matter, since you obviously Eat only seasonal vegetables, that is to say, carrots, leeks, turnips, cabbages of all kinds, beet , parsnips, pumpkin, salsify, Jerusalem artichoke, less sexy than small peas or artichokes!

With as many variations as your imagination will inspire you: mono or multi vegetables, a handful of parsley or chervil added at the last moment (before blending for vitamins), soups recipes are available at infinity.

And if you really run out of time if peeling represents an insurmountable obstacle for you, you can use natural frozen vegetables, ready to use. Considering that you will always be more expensive than vegetables from the market.

But all these winter vegetables also their absolute best stew, are preparing casseroles, pies etc.

How to consume enough carbohydrates?

Above all, eating bread, good good fresh bread at every meal and not just at breakfast: 150 to 200 g per day is the right amount for a feminine power around 1800-2000 calories.

Buy bread every day?

But to have your dose of complex carbohydrates, it is essential to consume as much grains (pasta, rice, etc.) or potatoes or pulses: packing of meat or fish or main dish .

The very day these carbohydrate foods are absent from the menu, you simply eat so much bread. It's really not complicated! Make a good dish with sauce with bread, put croutons in the soup vegetables, prepare sandwiches entry: there are lots of ways to eat bread.

Conversely, when a good tour for example pasta is on the menu, so you eat less bread that meal.

In practice

Let us return to the good old rules of a balanced diet, guarantors of thinness. What do they say?

A balanced meal consists of:

an entry: cooked vegetables such leeks vinaigrette or vegetable soup. Occasionally, a deli, so variety.

flat providing protein (meat or fish or eggs) with vegetables and / or starchy foods.

a dairy product: a dairy (yogurt or cottage cheese) or a piece of cheese.

a fruit.

All accompanied by bread.

Is this really complicated? I Do Not.

Monotonous? No, because it can all be cooked to individual desires, circumstances, moods, tastes of each other.