How to eat onions for weight loss: recipes for dietary dishes

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 basis of the principle of weight loss is eating onion soup. This diet will be tasty, satisfying and guarantees a good result: 3-8 kg will be lost in a week.

In the article we will look at how onions help you lose weight, their chemical composition and nutritional value, beneficial properties of the vegetable, dietary recipes with onions, possible harm and contraindications.

Chemical composition, trace elements, vitamins and description of onions

Onion is a perennial herbaceous plant from the onion subfamily.. The genus includes more than 1000 species, which are conventionally divided into edible and ornamental, 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 qualities Onions are most widely used in cooking. The stems, bulbs and leaves of edible varieties are eaten. They are consumed raw or fried until golden brown, used as a seasoning for vegetable and meat dishes, salads, and as a flavoring additive for gravies, sauces, minced meat, and soups.

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

Bulbs contain:

• 8–14% various sugars (fructose, glucose, sucrose and maltose);
• polysaccharide inulin;
• nitrogenous elements;
• phytoncides;
• phytin;
• flavonoid quercetin;
• enzymes;
• fats;
• B vitamins;
• ascorbic and nicotinic acids;
• 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%.

The leaves and bulbs contain essential oil, providing a specific smell and pungent taste.

Green onions have a milder taste compared to onions. Leeks or pearl onions have a pleasant, slightly spicy 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. Tearing and pain in the eyes when cutting onions are caused by the presence of amino acids containing enzymes and sulfoxide groups. The latter, when the integrity of the cells is violated, turns into volatile compounds and, when interacting with tear 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 method of cooking. The raw onion contains (per 100 g):

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

Green onions have lower calorie content — 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 nutritional value, but deep-fried onions have a high energy value - 240 kcal; such onions cannot be used for weight loss, since they make you fat.

Are green and onions good for weight loss?

For those who are wondering whether it is possible to lose weight from onions, we answer: absolutely yes. But for this You will need to change your diet, eliminate harmful foods, limit alcohol consumption, sweet, fried and fatty, flour, sauces, seasonings, fast food.

Onions for weight loss are an ideal option for those who wants to get rid of a few extra pounds. In 7 days they lose a minimum of 3 kg, a maximum of 8 kg. Onions are vegetables with a negative calorie content, that is, to assimilate them, the body spends more energy than it receives with this product. The components present in the composition help cleanse the intestines of waste and toxins, normalize metabolism, and improve digestion.

Including green onions and onions in your diet is good for your overall health.: it is a source of ascorbic acid, beta-carotene, vitamin K. Of the macroelements, the content is highest in silicon, phosphorus and potassium. The predominant microelements are cobalt, manganese, and zinc.

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

Useful properties of onions for weight loss

Obvious The advantage of onions for weight loss is its low calorie content (41 kcal). It contains practically no fat, but is rich in proteins and carbohydrates. The dietary qualities of onions are determined by the substances they contain.

Flavonoid quercetin along with ascorbic acid (vitamin C) - powerful antioxidants that protect cells from damage by free radicals and inhibit oxidative processes.

Vitamins and minerals are actively involved in metabolism:

• manganese affects metabolism, amino acids, and is necessary for the synthesis of cholesterol. Insufficient intake is accompanied by disturbances in lipid and carbohydrate metabolism;
• vitamin B5 (pantothenic acid) improves the absorption of amino acids in the intestines, maintains cholesterol metabolism at a normal level, and activates the synthesis of steroid hormones;
• vitamin B6 (pyridoxine) controls blood sugar and 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 is a catalyst for carbohydrate metabolism, enhances gas, water and mineral metabolism.

The dietary fiber present in the composition has 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 fiber swells and takes up all available space, making a person feel full for a long time and eliminating the need for snacks. Dietary fiber is valued for its ability to accelerate the process of fat breakdown, increase endurance and performance, and stimulate physical activity, which leads to additional calorie consumption.

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

Can onions make you fat? You can gain weight from any product - it all depends on the method of cooking and the amount of portion eaten. The vegetable can cause extra centimeters to appear on the waist and hips if you eat onions fried in oil and combine them with other unhealthy foods.

Other ways to lose weight:

Effective melon diets for weight loss

What are the benefits of watermelon 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 in combination with additional snacks in the form of fruits, vegetables, low-fat meat (turkey or veal). It is advisable 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 fluid is from 1.5 to 3 liters of water. This can be still mineral water, unsweetened green tea, herbal infusions without sugar. Water supports water-salt metabolism, helps to quickly remove fat breakdown products, toxins, and heavy metal salts from the body.

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 drinks;
• 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, get out of your diet wisely:

1. During the week, monitor your daily caloric 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 stabilizes, increase your caloric intake to your normal level. For an adult healthy woman, the average norm is at least 1400 kcal.

Dietary recipes with onions

There are various recipes for making onion soup. By choosing the optimal composition of ingredients, you can treat yourself to a healthy and delicious dish. Below we will look at several onion soup recipes that you can take note of and will delight your family members.

Onion soup with celery

Ingredients:

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

Chop all vegetables into small pieces. Place in boiling water and cook until tender over medium heat, covered. Before serving, decorate with herbs. If desired, you can add low-fat milk (up to 2.5%). Consume soup without croutons and bread.

Onion soup with beets

To prepare you will need:

• 6 heads of purple onions;
• ½ head of cabbage;
• 6 medium ripe tomatoes;
• one bell pepper;
• two carrots;
• half beets.

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

Read also:

Losing extra pounds on the “Rice Diet”

Why is asparagus good for weight loss?

Possible harm and contraindications

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

Due to 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 organs.

The most commonly reported side effect is loss of muscle mass, which is associated with insufficient protein substances in the daily diet. Sudden weight loss can lead to sagging and sagging skin.

To prevent this from happening, supplement your diet program with physical activity, massage, relaxing baths, and 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 controversial. Most experts speak unflatteringly about the onion diet - the nutrition is unbalanced and specific, which can lead to poor health, slow down metabolism, and aggravate existing gastroenterological diseases.

Returning to normal food can lead to a rapid gain of lost kilograms, since weight loss occurs due to the body losing excess fluid. In addition, monotonous food is difficult to tolerate and quickly gets boring.

But such a food system finds its supporters. Among the positive aspects, nutritionists highlight:

1. Saving money. A menu based on fresh vegetables and fruits is inexpensive, especially in the summer-autumn period, when they can be purchased 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 prepare it.Costs will increase if you add 500 g of veal to the diet.
2. Guaranteed results. In a week on such a diet it is possible to get rid of 3 kg, if you add 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, improve metabolism, and activate the gastrointestinal 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 gastrointestinal tract: stimulates intestinal motility, improves digestion and metabolism, cleanses the body of waste and toxins, and removes excess water. It is easier to lose weight with onions than on any other vegetable diet.

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