Vegetables offer a number of benefits as part of a high-protein diet, and are essential to ensure effective weight loss. They provide bulk to your diet and keep your digestive tract working properly. The allowed vegetablescontain fibre, which prevents constipation, and are often rich in vitamins, potassium and micronutrients.
During the active phase of the diet, some vegetables can be eaten in unlimited quantities, while other vegetables that are high in carbohydrates (such as root vegetables, which contain sugar) should be eaten in moderation. Some vegetables must be avoided completely because they can slow down or stop ketosis.
VEGETABLES ALLOWED IN UNLIMITED QUANTITIES DURING THE ACTIVE PHASE:
Raw or cooked, without oil or fat.
Asparagus, aubergine, broccoli, cauliflower, celeriac, celery, chard, Chinese cabbage, courgettes, cucumber, endive, fennel, fresh beansprouts, gherkins, green cabbage, green pepper, lettuce (batavia lettuce, butterhead lettuce, curly endive,escarole,lamb’s lettuce, watercress, etc.), mushrooms, purslane, radish, sorrel, spinach.
VEGETABLES ALLOWED IN LIMITED AMOUNTS DURING THE ACTIVE PHASE:
50 to 200g (equivalent of 1 bowl) a day.
Artichoke (leaves), Brussels sprouts, cardoon,dandelion leaves, extra-fine green beans, leek, patty pan, red cabbage, red pepper, salsify, soya beansprouts, tomato (one a day), turnip.
VEGETABLES NOT ALLOWED DURING THE ACTIVE PHASE:
Artichoke hearts, beetroot, black radish, carrots, mangetout, onion, onion squash, palm hearts, petit pois, pumpkin, sweetcorn.
You can season the vegetables allowed under the high-protein diet with salt, pepper, mustard, lemon juice, and garden herbs and spices.
It’s important to cook the vegetables in a way that doesn’t remove their vitamins and micronutrients, which are vital to a weight-loss diet.
Steaming involves braising vegetables using onlysteam from water or from a flavoured stock.
Braising is a method of cooking with the lid closed which causes fat to sweatout while locking in all the nutrients. Cooking ‘en papillote’ (in a parcel) is a steaming method whereby the vegetables cook in their own juices and absorb the spices contained in the parcel.