Most people hate broccoli. Almost no child like it and men are pretty forced by it, but if you are not one of them, here is how to use broccoli diet in losing weight.
What about broccoli?
Broccoli is considered one of the most healthy vegetables in the world. Although many people don’t like too much their tastes.
Broccoli is best if eaten fresh because all nutrients will stay inside. However, if you have to prepare it. Try to avoid bolling because it leads to the nutrients to be reduced generally.
Possible health benefits of consuming broccoli
Before starting a broccoli diet you need to know that this green vegetable contains a lot of important vitamins like vitamin A, vitamin C and also vitamin B.
Broccoli also provides you with a considerable amount of fiber, zinc, iron and folic acids.
Broccoli has also a lot of benefits which like fighting cancer, improving bone health, heart health and protection from chronic disease.
Possible health risks of consuming broccoli
In general, broccoli is safe to eat and any side effects probably can be not serious. The most common side effects are gas or bowel irritation, that’s because broccoli has high amounts of fiber.
“All cruciferous vegetables can make you gassy” Jarzabkowski Said.
According to The Ohio State University Wexner Medical Center, people who taking blood thinning medication should watch their broccoli intake.
Since the vegetable which contains vitamin K prevents the effectiveness of medications and those also with hypothyroidism should be aware of their broccoli intake.
Broccoli can be your health and weight loss friend
Being low in calories and fat and high in dietary fiber, that’s why broccoli can help you in losing weight. Meaning that it will fill you up with very few calories.
Broccoli will add something like bulk to your meal without adding empty calories from fat so you can be fill up without feeling hungry and still lose weight because you’re eating a smaller amount of calories.
Some theories state that broccoli has the ability to help you in losing weight because it’s a negative calorie food.
That food can use more calories to break down that it contains, but there’s no evidence proving that negative calories can help in losing weight.
Broccoli is not only can help you to lose weight as a part of a balanced, healthy and varied diet, but it can also help in reducing your cholesterol and also the risk of heart disease.
Why Broccoli Diet?
A lower amount of calorie which broccoli has helps losing weight
If you need to lose weight the first thing you need to do is reducing these amounts of calories such as unhealthy snacks and unnecessary sweets
A lot of people in the world used to have big amounts of these calories which are larger than the consume advised ones.
So getting all these amounts of nutrients you need while reducing the amount of food you consume can be a big challenge that’s how broccoli helps.
Fiber in broccoli
The best weight loss plan should contain foods with low energy which have few calories.
So you can eat large amounts of low energy foods and that’s can make you feel full when you limit your calories.
This category of foods including broccoli is higher in water and fiber which can create something like a bulk as I mentioned before without contributing any specific kind of calories.
There Are other qualities fiber has that can help you losing weight. Fiber can absorb water and increase it. That can make you feel full and make your digestion process lower than the normal which makes eating fewer amounts of foods is easy.
Fiber also delays the production of a hormone which is responsible for making you feel hungry and prevents blood sugar levels from being unstable by reducing the production of glucose.
As we know keep blood sugar levels within the healthy limits can help prevent excessive amounts of sugar from stored as fats.
Contain nutrients that can help in losing weight
Broccoli has many nutrients such as vitamin C, calcium and chromium that can help in losing weight.
Our body needs vitamin C to produce a compound called carnitine which is necessary for converting fats into energy.
When vitamin C is low in our body you can’t burn enough amounts of fats while practicing exercises. Also, people who have a high amount of vitamin C having the ability to lose weight fast.
Calcium has the ability to reduce the production of new fat cells and encourage the process of breaking down fats.
Chromium also is an important nutrient which can help in regulating the role of insulin. Which can effect carbohydrates metabolism and raise the weight loss process.
Losing 8 kilos in 10 days in a healthy way with broccoli diet
Days 1 and 2
200 gr of cooked broccoli with a pinch of salt, 50 gr of whole wheat bread and 1 cup of unsweetened black team.
250 ml of slightly salted chicken soup,150 gr of cooked chicken and 100 gr of cooked broccoli.
200 gr of cooked broccoli with a pinch of salt and 1 cup of unsweetened black team.
Days 3 and 4
200 gr of broccoli simmered in olive oil with 1 bell pepper and garlic (simmer for 20 minutes)
50 gr of tuna fish with 150 gr of broccoli simmered in olive oil, with 1 medium onion and 2 medium tomatoes (simmer the vegetables for 20-25 minutes and eat with tuna)
Same as breakfast.
Days 5 and 6
100 gr of cooked lean beef, the salad made of 100 gr cooked broccoli and 2 tbsp of low fat soured milk.
200 gr of broccoli boiled in salted water, 1 slice of whole wheat bread
150 gr of cooked lean beef, slightly salted and 1 cup of low fat soured milk
Days 7 and 8
100 gr of cooked broccoli, 2 boiled eggs and 1 cup of unsweetened black tea
250ml of slightly salted chicken soup, 150 gr of cooked chicken and 100 gr of cooked broccoli.
250 gr of cooked broccoli with a pinch of salt and 1 cup of black unsweetened tea
Days 9 and 10
100 gr of cooked, salted broccoli and 2 boiled carrots
100 gr of cooked fish of your choice, 100 gr of cooked, salted broccoli and 1 slice of whole wheat bread
200 gr of cooked broccoli with a pinch of salt and 1 potato, cooked in the shell.
Broccoli is one of the healthiest vegetables in the world, it can be a big deal in your fight against weight loss.
Many people in the world don’t like the broccoli, their tastes I mean, but if you want to like it you need to eat it when it’s fresh.
Broccoli has a lot of benefits such as containing vitamin A, vitamin C and vitamin B also provides you with a lot of considerable amounts of Zinc and Fiber.
Although Broccoli has such great benefits. It also has some cons which like containing a lot of fiber can make gases.
Vitamin K which the broccoli contains can prevent the effectiveness of medications so you need to be aware of your broccoli intake.
Broccoli is a bit of a superfood. It’s a great choice for a weight loss diet plan.