4 ways to use beetroot to lose weight

Beetroot can be juiced, made into smoothies or roasted to eat with salads, to increase movement, use oxygen effectively and lose weight better.

When talking about weight loss foods, many people will immediately mention whole grains, meat, eggs or some functional foods. However, beets also have weight loss effects, besides helping to lower blood pressure, reduce inflammation, and provide many essential vitamins and minerals.

Beetroot is also included in the diet of some athletes for endurance training, improving performance. The reason is that similar tubers contain nitrates, which help increase blood flow and improve heart and respiratory endurance. Nitrates break down into nitric oxide, increasing the function of mitochondria (cell components that convert food into usable cellular energy). Thanks to that, the body uses oxygen more effectively, reducing exhaustion, for example in marathon running, cycling, swimming, HIIT (high intensity interval training)... Below are 4 ways to use beetroot to increase exercise, lose weight well.

Juice

People who participate in high-intensity exercise should drink beetroot juice before exercise to get the most benefit. The minimum amount is two cups, or about 470 ml, about three hours before exercise for optimal nitrate levels. Beetroot juice can be homemade or purchased from a health food store, using pure juice without added sugar.

Beetroot provides many nutrients that help increase exercise and lose weight. Photo: Freepik — Beetroot provides many nutrients that help increase exercise and lose weight. Photo: *Freepik*

Smoothie

If you can’t drink the juice straight, you can make a beetroot smoothie. You should boil the beetroot before making the smoothie. For added flavor, you can mix the beetroot with other fruits or eat it with almond butter. You can also get creative with your own recipes, as long as you use beetroot as the main ingredient.

Beetroot powder

This is an easier option for busy people or those who have difficulty eating. Beetroot powder can be used similarly to protein powder, for example, mixed with water, making smoothies, soups... People need to choose products with clear origin, or reputable brands, to avoid buying fake powder or powder containing too many additives.

Roasted beets

People can also roast beetroot to ensure the best fiber supply and nutrient absorption. Roasted beetroot is often combined in salads to make it easier to eat, or eaten with other foods. A study found that athletes who ate a 200g portion of beetroot could run faster, breaking through in the final kilometers.

Side effects

Beetroot is a food that is suitable for many people, but it can cause urine to turn pink or red, often mistaken for blood. Beetroot also contains high levels of oxalate, which contributes to the formation of kidney stones and can interfere with nutrient absorption. Therefore, people prone to kidney stones, digestive problems, stomach, intestines should not use beetroot.

Chile (According to Cnet, Healthline )

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