When summer comes, everyone wants to lose some weight to get fit on the beach. But some diets are too drastic and stressful for the body, which is not good at all. Nobody wants to fall victim to the yo-yo effect, do they? Today we’re going to show you yet another diet that’s rapidly gaining popularity – the zucchini diet. This summer vegetable has exceptional properties, multiple health benefits and an incredible taste, if cooked correctly. Chick, let’s go! Let’s see how to get in shape and get lasting results.
The health and nutritional benefits of zucchini
Zucchini is a vegetable that contains 94% water, which makes it an ideal product for any diet. But this is not its only advantage. 1 large zucchini (about 300 grams) gives you:
- 55 calories
- 3.9g protein
- 10.1g carbohydrates
- 8.1g of sugar
- 3.2g fiber
- 1.0g fat
As for minerals, zucchini contains:
Vitamin C : Responsible for collagen synthesis, iron absorption and immune system support.
Vitamin B6 : Vital for the metabolism of proteins, fats and carbohydrates.
Manganese : contributes to the metabolic processes of amino acids, carbohydrates, cholesterol and glucose.
Potassium : regulates the balance of fluids in the body and supports the functioning of muscles and the nervous system.
Along with its little brother – cucumber, zucchini is among the best vegetables for those who want to lose a few pounds. It’s high in fiber and low in calories, making it a perfect substitute for high-carb foods like pasta, potatoes, even hamburger buns and tortillas. This is due to insoluble fiber which can make you feel full. In addition, they suppress the appetite and make you eat less.
Zucchini diet recipe
You may have already understood this, but the zucchini diet is all about decreasing the intake of carbohydrates by replacing them with the summer vegetable. Here are some ideas on how to do this:
In the morning, you need more energy to wake up your body and work during the day. So, in addition to coffee (or tea), grab a slice of wholemeal bread or two wholemeal cookies. Also add a little cheese, an egg or fruit.
Breakfast with yogurt and cereals is another good option to start the day healthy. To diversify it, try different yogurts such as fruit yogurt (watch out for the sugar content!), Bulgarian yogurt or Greek yogurt.
For lunch, prepare rice or potatoes as a base and add zucchini. They can be steamed, grilled or baked. You can even eat them raw in a salad. A great zucchini recipe idea is the poke or buddha bowl. Also consider stuffed zucchini.
Dinner should be lighter and eaten at least 4 hours before going to bed. You can prepare a Mediterranean fish recipe with vegetables, chicken or turkey breast garnished with grilled zucchini, or zucchini stuffed with tuna or minced meat.
Snacks between meals
This is a low-carb diet, so it’s normal to feel hungry between meals. In this case, fruit is the best option. You can also eat 1 or 2 hard-boiled eggs. Season them with salt, red and black pepper, a drop of oil and vinegar.
You’ll soon tire of eating the same vegetable every day unless you find different ways to prepare it. You need a variety of tastes, and even textures to feel good on this mono diet. You can cut the zucchini into strips, slices, cubes or spaghetti. And don’t worry, you don’t need professional equipment for this, just a peeler and a grater.
The best spices for zucchini
Herbs and spices are the most important element in every recipe, especially when cooking zucchini, which does not have a very strong taste. In other words, this vegetable absorbs the taste of the rest of the ingredients, so don’t forget to savor your dish. The best herbs you can choose from are garlic, basil, oregano, parsley, pepper, and thyme. For a more exotic taste, try mixing cinnamon and ginger. Soy sauce is also a great addition to the zucchini recipe.