How to eat onions for weight loss: diet recipes

Many people dream of having beautiful shapes. When a person needs to lose a few extra pounds, a dietary food regimen will help. Onions for weight loss are gaining popularity. The principle of weight loss is based on onion soup. Such a diet will be tasty, satisfying and guarantees a good result: 3-8 kg are consumed per week.

In the article, we will consider how onions help you lose weight, its chemical composition and nutritional value, useful properties of a vegetable, dietary recipes with onions, possible harm and contraindications.

Chemical composition, trace elements, vitamins and description of onions

Onions are a perennial herb from the subfamily onions.... The genus includes more than 1000 species, which are conventionally divided into edible and decorative, some fall into both categories at the same time. Certain types of onions are used in medicine, pharmaceuticals and cosmetology.

Due to its taste and aroma the most widespread use of onions in cooking... The stems, bulbs and leaves of edible varieties are eaten. They are eaten raw or fried until golden brown, used as a seasoning for vegetable and meat dishes, salads, as a flavoring additive to gravies, sauces, minced meat, soups.

The concentration of nutrients differs depending on the part of the plant.

Bulbs contain:

• 8-14% of various sugars (fructose, glucose, sucrose and maltose);
• the polysaccharide inulin;
• nitrogenous elements;
• phytoncides;
• phytin;
• the flavonoid quercetin;
• enzymes;
• fats;
• B vitamins;
• ascorbic and nicotinic acid;
• micro- and macroelements (potassium, calcium, magnesium, silicon, sodium, chlorine, phosphorus, sulfur, fluorine, chromium, zinc, aluminum, iron, iodine, copper, boron, etc.).

Onion leaves contain:

• digestible carbohydrates;
• fatty acid;
• alimentary fiber;
• various enzymes;
• calcium salts.

Onion greens are rich:

• vitamin A - 22%;
• vitamin C - 14.9%;
• beta-carotene - 48%;
• vitamin K - 130%.

Essential oil is present in the leaves and bulbsproviding a specific smell and pungent taste.

Green onions have a milder taste than onions. Leek, or pearl onion, has a pleasant mild taste. It also has a valuable property that other vegetable crops do not have: during storage, the amount of ascorbic acid in it increases by more than 1.5 times.

For reference. Lachrymation and pain in the eyes when cutting onions are caused by the presence of amino acids containing enzymes and sulfoxide groups in the composition. The latter, when the integrity of the cells is violated, turn into volatile compounds and, when interacting with the lacrimal fluid, form sulfuric acid, which irritates the mucous membranes of the eyes and nose.

Calorie content and BZHU

The nutritional value of onions depends on the cooking method.... The raw onion contains (per 100 g):

• calories - 41 kcal;
• proteins - 1.4 g;
• fats - 0.2 g;
• carbohydrates - 8.2 g.

Green onions are lower in calories - 27 kcal per 100 g of product, contains less protein (1 g), fat (0.1 g) and carbohydrates (3.9 g). Boiled onions without salt have almost the same calorie content and BJU, but deep-fried onions have a high energy value - 240 kcal, you cannot use such onions for weight loss, because they get fat from it.

Are green and onions suitable for weight loss?

For those who are interested in whether it is possible to lose weight from onions, we answer: of course, yes. But for this you will need to change the diet, exclude harmful foods, limit alcohol consumption, sweet, fried and fatty, flour, sauces, seasonings, fast food.

Slimming onions are ideal for those who wants to get rid of a few extra pounds. For 7 days, a minimum of 3 kg is dropped, a maximum of 8 kg. Onions are vegetables with a negative calorie content, that is, for its absorption, the body spends more energy than it does with this product. The components present in the composition help cleanse the intestines of toxins and toxins, bring metabolism back to normal, and improve digestion.

Including chives and onions in your diet is good for overall health: it is a source of ascorbic acid, beta-carotene, vitamin K. Of the macronutrients in terms of content, silicon, phosphorus and potassium are the most. Of the trace elements, cobalt, manganese, zinc prevail.

Such a diverse mineral and vitamin complex helps to transfer the diet without consequences for the body, to normalize the work of the gastrointestinal tract, endocrine system and metabolism.

Useful properties of onions for weight loss

The obvious the advantage of onion for weight loss is its low calorie content (41 kcal). It contains practically no fat, but it is rich in proteins and carbohydrates. The dietary qualities of an onion are determined by its constituent substances.

Flavonoid quercetin together with ascorbic acid (vitamin C) - powerful antioxidants that protect cells from free radical damage, inhibit oxidative processes.

Vitamins and minerals are actively involved in metabolism:

• manganese affects the metabolism, amino acids, is necessary for the synthesis of cholesterol. Insufficient intake of it is accompanied by a violation of lipid and carbohydrate metabolism;
• vitamin B5 (pantothenic acid) improves the absorption of amino acids in the intestine, maintains the exchange of cholesterol at a normal level, activates the synthesis of steroid hormones;
• vitamin B6 (pyridoxine) controls blood sugar, suppresses appetite;
• potassium regulates water-electrolyte balance, takes part in the synthesis of proteins and the conversion of glucose into glycogen, determines the transmission of excitation from nerve cells to muscles;
• copper - a catalyst for carbohydrate metabolism, enhances gas, water and mineral metabolism.

Dietary fibers present in the composition have a beneficial effect on the gastrointestinal tract.... They stimulate intestinal motility, regulate the composition of microflora and maintain its physiological balance, slow down the rate of food digestion, suppress hunger and help control appetite.

Once in the intestines, dietary fibers swell, take up all the free space, due to which a person feels full for a long time, there is no need for snacks. Dietary fiber is valued for its ability to accelerate the process of breaking down fats, increase endurance and performance, stimulate physical activity, which leads to additional consumption of calories.

Onions have a diuretic effect, cleanses the intestines of toxic substances, salts of heavy metals, toxins, removes excess fluid from the body, neutralizes edema.

Can you get fat from onions? You can get better from any product - it all depends on the method of cooking and the amount of portion eaten. A vegetable can cause the appearance of extra centimeters at the waist and hips if you eat fried in oil onions, combining them with other harmful foods.

Other ways to lose weight:

Effective melon diets for weight loss

Why is watermelon useful for weight loss

Cooking and drinking pumpkin juice for weight loss

How to lose weight with onions

Losing weight with onions is based on eating onion soup combined with additional snacks in the form of fruits, vegetables, fat-free meat (turkey or veal). It is desirable that vegetables and fruits are fresh and ripe - then the vitamins and minerals present in the composition will help maintain health and good mood during the diet.

Important! Drink plenty of water between meals. The daily volume of free liquid is 1.5 to 3 liters of water. It can be still mineral water, unsweetened green tea, herbal decoctions without sugar. Water supports water-salt metabolism, helps to quickly remove from the body products of the breakdown of fats, toxins, and heavy metal salts.

When adding snacks to your diet, remember not to eat:

• pasta and products containing flour;
• bakery and confectionery products;
• mayonnaise, ketchup, sugar and salt;
• high-calorie cheeses and cottage cheese;
• pork;
• vegetable and butter;
• alcoholic beverages;
• canned food and semi-finished products;
• from vegetables - corn, potatoes, beans, asparagus;
• from berries and fruits - bananas and grapes.

So that all efforts are not in vain and the lost kilograms do not return again, exit the diet wisely:

1. During the week, control the daily calorie intake and do not exceed 800-900 kcal.
2. Then gradually increase your food intake with energy value up to 1000 kcal per day.
3. When your weight has stabilized, increase the calorie intake to your normal level. For an adult healthy woman, the average rate is at least 1400 kcal.

Diet recipes with onions

There are various recipes for making onion soup. Having chosen the optimal composition of ingredients, you can indulge yourself with a healthy and delicious dish. Below are a few of the onion soup recipes that you can take note of and delight family members.

Onion soup with celery

Ingredients:

• onions - 6 pcs.;
• tomatoes - 5-6 pcs.;
• bulgarian pepper - 4 pcs.;
• carrots - 3-4 pcs.;
• celery - 100 g;
• water - 4-5 liters.

Cut all vegetables into small pieces. Throw in boiling water and cook until tender over medium heat, covered. Garnish with herbs before serving. If desired, you can add low fat milk (up to 2.5%). Eat soup without croutons and bread.

Onion soup with beets

For cooking you will need:

• 6 purple onions;
• ½ head of cabbage;
• 6 medium-sized ripe tomatoes;
• one bell pepper;
• two carrots;
• half a beet.

Chop all vegetables, boil until soft. Serve with 1 tsp. freshly squeezed lemon juice. If desired, you can interrupt in a blender until smooth.

Read also:

Losing extra pounds on the "Rice diet"

Why asparagus is good for weight loss

Possible harm and contraindications

Onion diet can be adhered to by people who do not have problems with the digestive system... Among the absolute contraindications: allergy to the product and gastrointestinal diseases of an erosive and ulcerative nature, especially in the acute stage.

Due to the reduced calorie content it is not recommended to follow the onion diet for pregnant and breastfeeding women, children and adolescents, elderly people, people who have recently undergone surgery on the digestive system.

Of the side effects, loss of muscle mass, which is associated with a lack of protein substances in the daily diet. Severe weight loss can lead to sagging and saggy skin.

To prevent this from happening, supplement the dietary program with physical activity, massage, relaxing baths, body wraps.

What nutritionists say about onions

In the field of nutritionists opinions on whether it is possible to eat onions for weight loss are ambiguous... Most of the experts speak unflatteringly about the onion diet - the diet is unbalanced and specific, which can lead to health problems, slow down metabolism, and exacerbate existing gastroenterological diseases.

Returning to the usual food can lead to a quick set of lost pounds, since weight loss occurs due to the loss of excess fluid by the body. In addition, the monotonous diet is difficult to tolerate and quickly get bored.

But such a food system finds its supporters. Of the positive aspects, nutritionists single out:

1. Saving money. A menu based on fresh vegetables and fruits turns out to be inexpensive, especially in the summer-autumn period, when they can be bought at a low price. On average, a diet for one day will cost 150–300 rubles, depending on how much soup you eat and what recipe you use to cook it. The costs will increase if you add 500 g of veal to the diet.
2. Guaranteed result. For a week on such a diet, it is possible to get rid of 3 kg, if you connect physical activity - from 7-8 kg.
3. Formation of correct eating habits. A stable schedule and a fixed amount of low-calorie food help to adhere to the principles of a healthy diet and daily routine in the future, to improve metabolism, and to activate the digestive tract and endocrine system.

Conclusion

Onions are a valuable food product that is recommended to be included in the diet. It has a general beneficial effect on the digestive tract: it stimulates intestinal peristalsis, improves digestion and metabolism, cleanses the body of toxins and toxins, and removes excess water. Losing weight with onions is easier than any other vegetable diet.

Despite all the positive properties of the onion diet and a guaranteed result, people will be able to follow it without problems with the digestive system and no longer than seven days. Nutritionists advise to always adhere to the principles of good nutrition so as not to gain weight and to feel good. Then the need for any diet will disappear.