Weight loss: eat as much as you like of these 8 fruits and vegetables in January

In JanuaryIn January, many of you want to get back on the right track, without drastic dieting. You’re looking to lose weight while enjoying your food. The good news is that seasonal vegetables and fruit offer volume, taste and real satiety.

Winter plants for a satiating meal

Winter vegetables have a low energy density. This means they provide plenty of volume and water, for few calories. What’s more, their fiber calms hunger and helps transit.

Combine them with lean proteins and gentle cooking. On the other hand, limit sweet sauces and fried foods. This trio helps you lose weight without feeling deprived.

No brand – spinach. These tender leaves cook up quickly, slip into omelettes, pan-fried dishes or soups, and fill you up nicely. So a handful at lunch and another in the evening will help you feel fuller for longer.

“Eating more plant-based foods doesn’t mean having less pleasure, it just means a better balanced plate.”

Satiety, budget and pleasure: concrete allies

No brand – lettuce. Crunchy and light, it structures a large salad with beans, chickpeas or eggs. It also adds a crunch that prolongs chewing and calms cravings.

No brand – kale. Very rich in fiber, it can be massaged with olive oil for mild salads, or roasted into chips. A few leaves added to soups will increase the volume without weighing it down.

• Start the meal with a hot vegetable soup.
• Garnish half the plate with a variety of vegetables.
• Cooking ahead at weekends to save time.
• Season with herbs, spices and citrus fruits, rather than heavy sauces.
• Keep fruit ready for snacking.

Plan your purchases according to the season, then cook all at once. Also, prepare a base of roasted vegetables and soup for two to three days. That way, you’ll always have a quick option for losing weight without improvising.

Simple, comforting ideas for winter

No brand – broccoli. Steamed in florets, it retains its color and crunch, perfect with lemon and olive oil. In short, blended into a velouté, it adds smoothness and creaminess without cream.

No brand – butternut squash. Its soft flesh blends well with cumin, curry or thyme, in the oven or mashed. Diced and roasted, it also replaces starches in a complete and colorful bowl.

No markings – spaghetti squash. Once cooked, its flesh breaks off into strands, ideal for light “pasta”. For a smart dinner, add homemade tomato sauce and Parmesan cheese.

No brand – pumpkin. In cubes, it slips into a dal, chili or light risotto, with lots of spices. What’s more, its natural sweetness helps you lose weight by limiting the amount of added sugar on your plate.

Cooking, textures and timing

No brand – leeks. Melt-in-the-mouth in vinaigrette, they are an excellent substitute for heavier fillings. Then, in a fondue with Greek yogurt and lemon, they provide a light sauce for fish.

No brand – apples. Crunchy and tangy, they add texture to salads, along with nuts and seeds. They can also be made into a sugar-free compote for a simple dessert after a plant-based dish.

Chopped fruit calms late afternoon sweet cravings. As a result, a controlled snack helps you keep up the pace and lose weight. And, of course, a glass of water or hot tea accompanies this satiating gesture.

A simple routine to stay on course

No brand – pears. Juicy and fragrant, they go well with yoghurt or fromage blanc, with cinnamon. On the other hand, avoid sweet syrups and opt for crushed nut toppings.

Compose legible meals: 1/2 vegetable plate, 1/4 protein, 1/4 wholemeal starch. Also, aim for at least 5 portions of fruit and vegetables a day. In short, this simple structure supports satiety and regularity.

Hydration also influences appetite and energy. So keep a bottle of water close at hand and drink at regular intervals. As a result, this reflex supports digestion and helps you lose weight without straining yourself.

Finally, take note of your meals and sensations for two minutes in the evening. From now on, you’ll be able to pinpoint what really satisfies you, and make adjustments with confidence. This concrete attention consolidates your habits and enables you to lose weight consistently.

• lose weight