3 Benefits Of Onion In A Weight Loss Diet

2024 Autors: Cecilia Ryder | [email protected]. Pēdējoreiz modificēts: 2023-12-17 14:21

Onion is a versatile vegetable that is popularly in cooking. But, did you know that this pungent vegetable can help you shed some weight? This is because onions contain a flavonoid called quercetin. Quercetin helps prevent fat accumulation and boosts metabolism (1), (2).

In this article, we will talk about why onions are good for weight loss and how to incorporate this versatile vegetable into your diet. Let’s begin!

Benefits Of Red Onion For Weight Loss

1. Low In Calories

Onions are extremely low in calories. 1 cup (160 g) of chopped onion provides 64 kcal of energy (3).

A low-calorie diet with increased fruit and vegetable intake is effective in aiding weight loss (4).

2. A Fairly Good Source Of Fibre

1 cup of onion contains 3 g of fiber. Thus, it adds bulk to your meals (2).

The soluble viscous fiber found in onions improves satiety (the feeling of fullness) and helps you avoid extra calorie intake, thus aiding weight loss (5).

3. The Anti-Obesity Effect Of Quercetin

Onions are rich in a plant compound called quercetin. This flavonoid possesses an Anti-Obesity property (6), (7).

A study conducted on high fat-fed rats found that the quercetin-rich onion peel may have an Anti-Obesity effect (8). However, more research is required to substantiate this claim.

Now that you know all about the relationship between onions and weight loss, let’s check out three ways to incorporate them into your diet.

How To Use Onions For Weight Loss

1. Onion Juice

Drinking onion juice is the best way to add this vegetable to your diet. Frying it can destroy the nutrients. Therefore, to reap all its health benefits, drink onion juice. Here’s the best way to prepare onion juice for weight loss.

Preparation Time – 5 min; Cooking Time – 7 min; Serves – 2

Ingredients

1 bulb of fresh white onion
3 cups of water

How To Prepare

Remove the skin of the onion and slice it.
Add a cup of water to a saucepan and bring it to a boil.
After 4 minutes, remove it from flame and transfer it to a blender.
Blend it well and add two more cups of water.
Pour the onion juice into a glass and drink it.

2. Onion Soup

Soups are incredible when it comes to weight loss. They fill you up and are loaded with nutrition. You can have soup for lunch or dinner. Here’s a great way to prepare onion soup that tastes amazing and will help you lose weight.

Preparation Time – 15 min; Cooking Time – 15 min; Serves – 2

Ingredients

4-5 large red onions, peeled and chopped
1 cup chopped tomato
1 cups shredded cabbage
3 cups vegetable or chicken stock
3 cloves of minced garlic
½ inch grated ginger root
¼ teaspoon black pepper
1 teaspoon olive oil
Salt to taste
A handful of cilantro to garnish

How To Prepare

Add olive oil to a soup pot.
Add the ginger and garlic and saute for 2 minutes.
Add the onions and veggies. Stir and cook for 30 seconds.
Now, add the vegetable or chicken stock.
Pievieno melnos piparus un sāli. Maisa un pārklāj. Pagatavojiet 10-15 minūtes.
Pārnes zupu bļodā un rotā to ar cilantro.

3. Neapstrādāts sīpols

Nav pārsteigums, ka, ja vārīti sīpoli var būt tik veselīgi, neapstrādāti sīpoli ir vēl labāki. Sīpolos esošie fitoelementi netiek pakļauti karstuma degradācijai, ja jūs tos ēdat neapstrādātus. Tātad jūs saņemat vislabāko no sīpolos esošajām uzturvielām, kas var palīdzēt efektīvi zaudēt svaru. Lūk, kā svara zudumam iesakām ēst neapstrādātu sīpolu.

Pagatavošanas laiks - 5 min; Gatavošanas laiks - 5 min; Kalpo - 2