Eating vegetables could be the secret to weight loss, according to science. It might be the most underrated food style of all time, but that’s certainly changed over the years. For a long time, fats and meat were seen as the only foods that could help you lose weight. What’s more is when you eat the right vegetables, it could even boost your health. Let’s take a closer look.
Why Are Vegetables Important For Weight Loss?
When you eat vegetables, you’re taking in more nutrients than when you eat fruits. And while all foods have nutrients in them, vegetables have even more. The compounds in plant-based foods like onions have been proven to help reduce cholesterol and triglycerides. What’s more is some research suggests that vegetables can help regulate your appetite so you’re less likely to gain weight even if you eat more calories than usual. In one study, subjects were given the option of eating either a vegetable or dessert bar for lunch, and they found that those who ate the veggie bar were less likely to eat more calories at the next meal. And if you think that’s not a very practical solution, you’d be right. But it’s a common misconception that vegetables are low in calories.
The reality is that the opposite is true. For example, a medium potato (about the size of a golf ball) has just 100 calories. A cup of raw vegetables (broccoli, cauliflower, spinach, or any combination thereof) has only 30 calories. So not only are vegetables a great way to lose weight, but you can fit more of those weight loss miracle vegetables into your diet than you would traditional caloric foods.
How To Lose Weight By Eating Vegetables
If you’re looking for a weight loss diet that doesn’t require counting calories, focusing on vegetables could be a solid option. Here are some tips on how to eat more vegetables and lose weight:
- Focus on variety, not quantity
- Avoid processed foods
- Eat more regularly
- Enjoy the foods you’re eating
- Don’t skip breakfast
- If you’re hungry, eat something small
- Eat more vegetables
- If you want to lose weight, don’t underestimate the power of vegetables
- There’s a reason why they’re called “foods that grow below the surface”
- They could be the key to your weight loss success
Let’s take a closer look at each point:
Focus On Variety, Not Quantity
When you eat too many of the same food, your body gets used to it and starts wanting more. So instead of packing in as many vegetables as you can at each meal, focus on variety. What’s more, it’s been scientifically proven that eating a range of different food helps maintain a healthy weight. In one study, participants were given a choice of either meat or vegetables for lunch, and researchers discovered that those who had eaten the varied diet were less likely to crave foods with only a single source of nutrition (like ice cream or fried chicken) later on in the day. So instead of having just one type of vegetable at your desk, put together a mix. Broccoli, cauliflower, and carrots in combination provide you with various nutrients – vitamins A, C, and K, folate, and beta carotene – that might help your body function better.
Avoid Processed Foods
If you’re looking to cut back on your sodium intake, you might want to try eliminating processed foods from your diet. These foods are high in sodium, which can cause your blood pressure to increase. In one study, participants who substituted their regular food for an extremely low-sodium diet for four weeks lost an average of 2.5kg (5.5lb) more than those on a normal sodium intake. The good thing about these foods is that they’re full of other nutrients that your body needs. However, if you think that all processed foods are bad, then go for it and avoid them altogether. You might be surprised by how much healthier you feel when you eat natural foods rather than convenience foods.
Eat More Often
Eating fruit three times a day might not sound like a traditional way to lose weight, but it could be the key to greater results. When you eat more often, your body gets the meal more frequently, which gives you a chance to consume more food each time you eat. In one study, participants were asked to eat either three or six meals per day and the group who ate the three meals lost more weight than those who ate the six meals. So instead of having three small meals spread out throughout the day, try eating six large meals in a day. As a general rule of thumb, your body needs about 16 hours to process what you eat into energy (that’s why you should try to eat breakfast within an hour of waking up). If you eat a small meal every two hours throughout the day, then you give your body enough time to metabolize what you eat and help you maintain a healthy weight.
Enjoy The Foods You’re Eating
If you want to lose weight, you might want to try eating the foods you enjoy. In one study, participants were asked to eat only foods that they liked or disliked, and those who ate the foods they liked lost weight. So instead of worrying about what you should or should not be eating, focus on what you want to eat. If you enjoy broccoli and other cruciferous veggies, then eat them as much as you can. What’s more is you might feel better equipped to handle stress and anxiety, which psychologists say can help you lose weight. So instead of eating to reduce your feelings of stress, consider eating to increase them. The idea is to find what works best for you.
There’s no question that vegetables are nutrient-packed foods that offer a number of health advantages. If you’re looking for a way to lose weight, consider giving vegetables a try. You might be surprised by how much healthier you feel when you eat more veggies, and who knows – you might even lose weight!