Choreographer Bae Yoon-jung is still maintaining her slim figure after losing 13kg.
Recently, Bae Yoon-jung posted a video on her social media with the caption "Vegetable Time." The video shows Bae Yoon-jung eating a variety of colorful vegetables. Having gained up to 73kg after giving birth, she seems to have lost 13kg and is still maintaining her weight. What effects does eating vegetables have on body management like Bae Yoon-jung?
Vegetables, When Eaten Slowly, Keep You Full Longer
Vegetables are effective foods for weight control. Various vegetables such as lettuce, carrots, and perilla leaves are rich in dietary fiber. Dietary fiber provides a feeling of fullness and is effective in eliminating waste from the body. It also promotes intestinal movement. Reducing meal portions for dieting can lead to constipation, which can be avoided by eating these vegetables. They are also rich in various nutrients such as Vitamin C, Vitamin K, and potassium.
Consuming these vegetables over a long period increases the feeling of fullness. Especially, using chopsticks instead of a fork to eat vegetables allows you to take smaller amounts at a time. The brain recognizes fullness about 15-20 minutes after eating. Eating slowly can help you feel full faster even with the same amount of food.
Pairing vegetables with protein is also beneficial for nutritional supplementation. One egg contains 6g of protein, including all the amino acids necessary for developing our muscles. If you do not combine proper meals with strength training while controlling your weight, you may lose muscle. A lack of muscle mass can lower your basal metabolic rate, making it easier to gain weight, so protein intake is important.
Choose Dressings Wisely and Control Rice Paper Portions
However, to maintain a slim figure, you need to choose the dressings you pair with vegetables wisely. Thousand Island dressing and Caesar dressing, which are mayonnaise-based, contain about 370-400Kcal per 100g. French dressing with oil is about 457Kcal per 100g. Vinegar-based dressings tend to be lower in calories. Balsamic vinegar made from fermented grape juice has about 88Kcal per 100g. Citric acid, which gives a sour taste, helps break down fat and aids in weight loss.
Many people also pair rice paper with vegetables. Rice paper may seem like it won't make you gain weight, but 3-5 sheets is a suitable amount. One sheet of rice paper is about 15-20Kcal. Its glycemic index is 80, which raises blood sugar quickly. Foods with a glycemic index of 70 or higher are considered high glycemic index foods that raise blood sugar rapidly. When blood sugar rises quickly, it increases insulin resistance, which can lead to diabetes and promotes the synthesis of triglycerides in liver cells.
