If you want to lose weight, the first thing you need to do is lose fat. Dehydrating also helps to make the body contours look tighter. FITBOOK brings you five nutrient-dense foods that are ideal for this. There is also a suitable recipe made from seasonal ingredients. Delicious!
While the highest possible water content is important at the cellular level, water stored between the cells leads to swollen parts of the body such as ankles, legs, etc. However, the body’s water balance can be supported by draining excess tissue water. There are certain foods that are dehydrating. Those who prefer to consume them will see effects both on the scales and in the form of a tighter silhouette. Incidentally, the essential mineral potassium plays a special role in drainage.
The crucial role of potassium in the body’s water balance
Potassium is one of the most important electrolytes which, together with sodium, regulates the water balance in our body. Hormonal processes, in turn, control the concentration of both electrolytes. If you increase the amount of potassium in your food, you ensure that the hormone aldosterone activates the excretion of potassium through the kidneys. Here’s the trick: Thanks to the stimulated kidney function, more water is excreted. The diuretic, draining effect is all the more effective the less sodium (use salt sparingly!) is consumed.
Another highlight: People with hypertension (high blood pressure) benefit from a high-potassium, low-sodium diet, since potassium reduces diastolic and systolic blood pressure.
Also interesting: This is why legs and feet swell in summer
Dehydrate healthily with these 5 foods
FITBOOK introduces five dehydrating yet nutrient-dense foods. There is also a delicious recipe inspiration from seasonal foods.
asparagus
Asparagus rightly bears the proud name «King of Vegetables». Not only the culinary pleasure is convincing in this respect: With just around 20 calories per 100 grams, asparagus is extremely low in calories and contains cell-protecting antioxidants such as glutathione. Green asparagus in particular provides numerous micronutrients such as beta-carotene, magnesium, B vitamins and chlorophyll, which has an antioxidant effect.
The intelligent duo of the amino acids asparagine and potassium ensure the draining effect of asparagus. While aspartic acid stimulates kidney function, potassium (200 milligrams per 100 grams) regulates water balance. As a result, excess tissue water is transported out of the body.
Also interesting: Why does the urine smell so funny after eating asparagus?
Dried and fresh apricots
Dried apricots provide an average of 1600 milligrams of potassium per 100 grams. However, because they also contain concentrated sugars, only small amounts are body-friendly. The lovely dried fruit is suitable when cut into small pieces as a natural sweetener in muesli or pastries and intensifies saturation thanks to the fibre.
In the case of fresh apricots, there are still almost 300 grams of potassium per 100 grams. There are also vitamin C and beta-carotene (provitamin A), which ensure beautiful skin and firm connective tissue. The nutrient spectrum is rounded off with B vitamins and iron, with the latter being particularly well absorbed by the body thanks to vitamin C.
tomatoes and tomato paste
While fresh tomatoes still provide around 250 grams of potassium in addition to vitamin C, beta-carotene and B vitamins, the content in tomato paste is hard to beat. The same applies to the proportion of cell-protecting lycopene, which is responsible for the characteristic red color. This antioxidant is also highly concentrated in tomato paste.
Also interesting: Why men should eat more tomato paste
Tomato paste boasts an average of 1000 grams of draining potassium per 100 grams. Therefore, «spreadable» tomatoes should not only serve as a basis for tomato sauce for pasta and Co.: tomato paste is ideal as a low-calorie spread or aromatic dip.
strawberries
Juicy strawberries are not only one of the most popular summer fruits, they also contain an extra portion of aspartic acid in the mix with at least 160 grams of potassium per 100 grams. They help to drain the body over the long term. But the lovely fruits can do even more: Due to their high water content, filling fiber and comparatively low sugar content, strawberries are ideal as a low-calorie snack.
Also interesting: 5 reasons to eat strawberries more often
The vitamin C it contains also supports tight connective tissue. There are also relevant amounts of folic acid, iron and zinc. In addition, the classic berries have a small ecological footprint – at least if you buy them from regional cultivation in the summer months.
avocado
The berry fruit – yes, avocados are fruit from a botanical point of view – is not only popular because it contains plenty of monounsaturated and polyunsaturated fatty acids such as omega 3. 100 grams of fruit pulp also provide health-conscious gourmets with almost 500 milligrams of potassium and thus a draining effect. As an aromatic guacamole, avocado is delicious for dipping tortilla chips and also goes well with low-calorie and high-fiber raw food sticks. If you choose carrots, you’ll get more potassium and filling pectin (fiber).
Also interesting: what makes the superfruit avocado so healthy
There’s no denying that avocados aren’t exactly low in calories. Nevertheless, they should not only be consumed regularly in moderate amounts during a dehydration cure, partly because of their antioxidant content. Another highlight: While the potassium it contains reduces swelling due to water retention, vitamins A and E support healthy skin.
Drink, drink, drink
In addition to our top 5 of the best foods with a dehydrating effect, there is one thing you should not forget: drink, drink and drink again! Even if it sounds paradoxical at first, an extra portion of water has a draining effect. Because this is a signal to the body that sufficient vital water is available. On the other hand, if there is insufficient fluid intake, the metabolism is programmed to store water.
In order to activate the kidney function and promote the excretion of tissue water, it should be at least two liters of water a day. Low-sodium and high-potassium mineral water and draining herbal teas based on stinging nettles or dandelion are best suited. In moderate amounts, the need for liquid during dehydration can also be met with caffeine-containing tea such as mate or green tea: These liquid stimulants also activate water excretion and also have a slight appetite-suppressing effect.
Salt food only lightly
Since sodium, in contrast to potassium, binds water in the body, food should only be slightly salted (salt = sodium chloride) during dehydration. There are special salt blends containing potassium – also known as LowNat salt or blood pressure salt – in which the sodium chloride content is reduced in favor of potassium chloride. Alternatively, anyone who refines their dishes with this LowNat salt benefits from additional drainage effects. Important: The potassium-containing salt should be used sparingly, just like conventional table salt, and is not suitable for kidney dysfunction.
But now to the promised recipe:
Draining Recipe: Green Asparagus with Strawberry Chili Sugo
Ingredients for 2 appetizer portions:
- 300 grams of green asparagus
- 1 tbsp olive oil
- 1 small shallot
- 250 grams of strawberries
- 1 to 2 pinches of chilli flakes
- 50g feta
- 1 pinch of salt
First wash the asparagus, cut off the dry ends and peel the lower third. Heat the olive oil in a large pan and fry the prepared asparagus for about eight minutes, turning occasionally.
Meanwhile, peel and finely dice the shallot. Rinse the strawberries and remove the greens. Roughly dice the fruit, mash with a fork and refine with the chili flakes and shallot. Crumble the feta.
Lightly salt the fried asparagus and arrange on two plates. Garnish with the strawberry-chilli sugo and the feta topping and serve.
Tips: For the main course, simply prepare twice the amount of asparagus and fry it in two large pans. If you don’t have two pans, you can alternatively cut the asparagus into bite-sized pieces. Increase the proportion of strawberries and feta by a third each.
Vegan version
If desired, the feta can be replaced with guacamole (including an extra portion of potassium) for a vegan version. Garnish the finished dish with a few strawberry slices.
calories per serving
A serving of Green Asparagus with Strawberry Chili Sugo contains 180 kcal, 10 grams of carbohydrates, 8.5 grams of protein, and 9 grams of fat.
About the person: Beke Enderstein is a certified ecotrophologist. Her self-created recipes combine nutrients with an extra portion of enjoyment. They are regularly published on their food blog.