What is asparagus good for weight loss and how to eat it correctly when fighting excess weight

Common asparagus, or asparagus, is used in various diets. According to nutritionists, with its help you can get rid of excess weight in a few days, saturate the body with vitamins, micro- and macroelements.

Let's look at the composition and beneficial properties of the vegetable, find out how to prepare it correctly and find out in what cases it can harm your health.

Is it possible to eat asparagus while losing weight?

Experts recommend eating asparagus to everyone who adheres to a healthy and balanced diet. Whether purchased or grown yourself, it is better to eat it immediately, since during storage it loses its beneficial and nutritional properties. Canned asparagus is inferior to fresh in taste and benefits.

Does asparagus make you fat or thin?

Regular consumption of fresh this product starts the process of losing weight. If you eat 400-500 g of vegetables every day for 20 days, you can get rid of two or three extra pounds. The plant fiber contained in asparagus works for this result. It, like a sponge, cleanses the digestive tract, quickly removes excess liquid, improves digestion, and activates metabolism. The feeling of fullness lasts for a long time, you will not need snacks.

It is also used as a diuretic. The fluid content in tissues and cavities decreases, the skin becomes more elastic, dimples and tubercles in cellulite areas decrease.

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Is asparagus considered a dietary product?

Nutritionists say that asparagus is a dietary product. The following facts are cited as arguments:

• it has a low percentage of fat;
• contains carbohydrates, proteins, vitamins and other biological substances necessary for the normal functioning of the body;
• calorie content of 100 g of product is 21 kcal;
• has a beneficial effect on the digestive system;
• suitable for medical and baby food;
• replenishes the body's needs for calcium, potassium, phosphorus, magnesium, sodium;
• reduces the calorie content of the diet while maintaining the optimal level of biologically valuable components;
• reduces cholesterol levels;
• improves overall well-being;
• minimizes the risk of developing diseases caused by consuming foods unbalanced in energy value.

Composition of asparagus

The chemical composition of different parts of asparagus differs. Rhizomes and roots contain large quantities of carbohydrates (up to 31%), coumarin, asparagine, steroid saponins, carotenoids, essential oils, and amino acids. Young shoots are a source of aspartic acid, vitamin C, B1, B2, carotenoids; herb - chelidonic acid, saponin, glycoside.

Benefits and harms

Regular consumption of asparagus has a beneficial effect on overall well-being and the functioning of internal organs and systems:

• protects the body from the aggressive effects of external and internal environmental factors;
• calms the nervous system;
• improves the transmission of nerve impulses;
• relieves tension;
• stabilizes blood pressure;
• improves blood circulation;
• strengthens bone tissue;
• reduces the severity of pain;
• increases the functionality of the reproductive system;
• slows down oxidative reactions;
• participates in the formation of new cells;
• slows down the aging process;
• stimulates the work of the heart muscle;
• prevents the formation of cancer cells;
• relieves fatigue, increases endurance and performance;
• normalizes hormonal levels.

In this case, asparagus can harm the body. It is especially dangerous for people with low blood pressure, under the influence of which acute vascular insufficiency can develop. Eating asparagus can aggravate the course of gastric and duodenal ulcers, cystitis and prostatitis, and provoke exacerbations.

Calories, proteins, fats and carbohydrates

Fresh asparagus is a low-calorie product: 21 kcal per 100 g of product. The protein content is 1.9 g, fat - 0.1 g, carbohydrates - 3.1 g per 100 g of raw vegetable.

How to eat asparagus for weight loss

When losing weight, you can eat asparagus fresh or after heat treatment. The product is baked, boiled, stewed. Canned vegetables or those cooked in vegetable oil are less healthy. The vegetable is most often used as one of the ingredients in salads or served as a side dish for meat, various cereals, added to soups, and eaten as an independent product between main meals.

Asparagus is frozen and canned. Regardless of the cooking method, when prepared correctly, asparagus turns out tasty and healthy.

Rules of use

To achieve results, it is important not only to include asparagus in the menu, but also to completely review the daily diet and, if necessary, change eating habits. Nutritionists advise consuming asparagus in amounts of 400 to 500 g per day for several meals.

To lose weight, you need to eat the vegetable regularly for three weeks, then take a break and, if necessary, repeat the diet program to achieve a comfortable weight.

To lose weight, it is important to exclude salt, spices, mayonnaise, fatty foods, fried foods, pickles, smoked foods, baked goods, confectionery, alcohol, sweet carbonated drinks and other foods that can make you gain weight.

It is necessary to drink more fluids; in addition to water, vegetable and fruit juices, green tea, and compotes are allowed. You need to eat often up to 5-6 times a day in small portions, the last meal no later than 18.00. And most importantly, a positive result can be achieved by combining proper nutrition with physical activity.

Young and fresh shoots have a more pleasant taste, so they are more often used in cooking. Before cooking, remove the leaves and the hard part (you can freeze it and use it to make soup).

Tie the peeled asparagus into a bunch of 8-10 stalks, place in a pan filled with a small amount of water, so that the tops are not immersed in water. The asparagus is denser at the base, so while it is cooking, the tops will have time to steam.

Add a little vegetable (butter) oil, salt and sugar to taste, and the juice of half a lemon to the water. Cook over low heat: for 2-3 minutes for the green variety, and 10-15 minutes for the white variety. Check the degree of readiness with a toothpick: the stems inside should remain crispy.

You can use a steamer to cook asparagus. The vegetable is cooked for 5-7 minutes (depending on the variety).

Advice. After cooking, rinse the asparagus under cold water to preserve its delicate aroma and shine.

Recipes

Asparagus salad with spicy sauce

Ingredients:

• 6-8 asparagus stalks;
• 3-4 medium tomatoes;
• 10 g pine nuts;
• 1 tbsp. l. balsamic vinegar;
• 1 tbsp. l. olive oil;
• 1 tsp. mustard.

Recipe:

1. Steam the asparagus.
2. Cut the tomatoes into large cubes.
3. Roast pine nuts in a dry frying pan.
4. In a separate container, mix vinegar, mustard and vegetable oil.
5. Place the ingredients in a plate, pour over the sauce, and stir.

If desired, you can decorate with greenery. Best served chilled.

Stewed asparagus

Rinse 300 g of asparagus under running water, remove leaves and hard base. Heat 1 tbsp in a frying pan. vegetable oil (can be replaced with flaxseed, corn, olive), add asparagus, simmer covered for 3-5 minutes. At this time, chop a couple of cloves of garlic, mix with 2 tsp. vinegar and 3 tbsp. l. water.

Add the mixture to the asparagus and simmer over low heat for 10 minutes. Add salt to taste 2-3 minutes before cooking.

Asparagus with strawberries and chicken breast

Ingredients:

• 100 g asparagus;
• 150 g chicken breast;
• lettuce leaves;
• 8-10 strawberries.

For dressing: 2 tbsp. l. natural yogurt, 1 tbsp. l. low-fat cottage cheese, 1 tbsp. l. lemon juice.

Recipe:

1. Boil asparagus until tender, rinse with cold water, remove remaining water with a paper towel.
2. Bake the chicken breast in the oven in foil without adding spices or vegetable oil. Cut the cooled meat into cubes.
3. Cut the strawberries in half.
4. Place strawberries, meat and asparagus in a salad bowl, add sauce and stir.

Contraindications

It is not recommended to include asparagus in the diet if you have an individual intolerance to one or more components of the composition, hypertension (asparagus lowers blood pressure), gastric and duodenal ulcers.

Due to its diuretic effect, patients with prostatitis and cystitis are advised to use asparagus with caution.

Reviews of those losing weight

Asparagus as a means of losing weight has received many positive reviews, primarily due to its simplicity: you can use a variety of recipes and prepare any dishes.

An equally important point is the pleasant taste and affordable price (average cost per 1 kg is 350 rubles). Negative statements are associated with a lack of effect and only in rare cases with the occurrence of adverse reactions in the form of allergies.

Kotova Marina, 39 years old: “I would like to immediately note the incredible taste of asparagus: juicy, crispy, with a sweet aftertaste, somewhat reminiscent of young green peas, only tastier. I cooked asparagus on the grill, I could bake it or stew it under the lid. I ate 200-300 g per day for a month. Additionally, I followed a healthy diet and exercised. The result is minus 4 kg in 30 days. At the same time, I would like to note that my overall health has improved, the appearance of cellulite has decreased, and my performance has increased. Now asparagus will always be in my diet, which I advise you to do too.”

Istratova Ksenia, 25 years old: “A tasty product, but absolutely useless for weight loss. After three weeks of daily use, the weight decreased by 200 g. My opinion is that if you want to lose weight, you need to exercise and eat healthy food. Just eating asparagus without exercise will not help normalize weight.”

Prilutskaya Larisa, 56 years old: «Asparagus has been a part of my diet for a long time.I regularly make soup, salads with it, and just bake it with cheese. Very tasty and healthy. It has a beneficial effect on the general condition of the nervous system, heart function, and gastrointestinal tract. I can’t objectively assess its usefulness for losing weight, but from personal experience I can say that my weight is constant, extra pounds do not appear. I eat a vegetable at least once a week.”

Conclusion

Asparagus is a traditional food product. The micro- and macroelements, vitamins, amino acids and other biological components contained in the composition have a positive effect on overall well-being and improve the functioning of organs and systems. But the most important fact is that eating asparagus will make you lose weight.

The diet is considered quite easy due to the ability to use a varied menu. The vegetable can be baked, boiled, steamed or eaten fresh. Add to salad, soup, prepare desserts, serve as a side dish or a separate dish. But like any product, asparagus has contraindications that are important to consider.