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LOVEXAVIE
SparkPoints: (25,463)
Fitness Minutes: (24,436)
Posts: 1,828
1/13/13 3:58 P

Without a doubt, this was THE thing that propelled my weight loss and increased health.
I know, I know...Mom always said to eat veggies and yadda-yadda but had I KNOWN what they really were capable of doing, I would have done this YEARS ago. Sheesh! The solution was right at my grocer all these years. Maybe I just wasn't listening, who knows. Hardly ever ate them before.

Point is, I know now and I will always be indebted to them. Like a previous poster referenced, not only did the weight drop tons more easily this time, my hair & skin are prettier, I get colds way less and they really do seem to act as insurance when I eat less-than-stellar. Makes maintaining your weight loss scads easier, too.

Six-nine serving of veggies at a minimum. Then whatever other fruits or veggies you want over & above that. BTW, I eat meat, cheese, chocolate, etc. The veggies let me do that! Yes, I exercise but not like a mad woman. At my age, I vowed not to undertake something I couldn't keep doing for the rest of my life.

Veggies ROCK.





RUSSELL_40
Posts: 16,218
1/13/13 3:30 P

I can eat 2 cups of green beans for 80 calories. Or 1/4 cup of noodles(dry ) for 100. Since the volume of the food is much greater with the green beans, you feel fuller, even though it is less calories. Greens are even better. A cup of romaine is around 8 calories. Try eating 17.5 cups compared to 1 fiber bar... both around 140 calories.





ALGEBRAGIRL
Posts: 1,234
1/13/13 12:43 P

I love veggies - there are so many and such different flavors and textures, and they add so much nutrition to your diet. Even if I didn't love veggies, I learned something in WW about 'diluting' the heavy caloric contributions of fat and fatty proteins.

Imagine a bowl of stir-fried meat. For it to be palatable and tender, it contains fat (saturated fat and monounsaturated fat, mostly). Fat has 9 calories per gram. The same weight - a gram- of a vegetable or fruit (carbohydrate) is just 4 calories per gram (less than half). So, you want that meat? Put less of the meat in the bowl and add double that amount of veggies (with no fat or very little fat - oil, that is), and you have more food with less calories. You also have a lot more fiber, which makes you feel full and does not carry fat with it!

This is the 'dilution effect' of mixing vegetables and fruits in with fat-containing meat. If you can eat very low-fat meat, by all means, enjoy! But you'll be surprised when you look at the fat content of 'low-fat' meats. There's fat there, just less fat than the rest of the animal. For a protein to be fat-free, it loses flavor and in the case of white meat chicken, it tastes pretty dry as well.



KALANTHA
SparkPoints: (31,505)
Fitness Minutes: (17,343)
Posts: 5,158
1/13/13 12:27 P

Thanks for the help, Pink!



PINK_NEVAEH22
Posts: 2,276
1/13/13 10:59 A

If I do veggie in a smoothie it is usually raw spinach. I use flavored greek yogurt as a base then add some organic frozen blueberries, spinach, ice, and a bit of almond milk. The greek yogurt has protein to help keep you full longer.

As for adding veggies in more, it is almost impossible for me to lose weight if I am not eating a lot of veggies. I try to eat my biggest portion of protein and carbohydrates in the morning and eat the most veggies in the afternoon and evening. I am a firm believer that carbohydrates and protein in the morning give you a great boost of energy and keep you from eating too much the rest of the day. I also think it's better to eat lighter as you enter the evening hours. For dinner I always try to make sure my plate is at least 50% veggies, about 30% protein, and at most 20% carb. That is just what makes sense to me though, I am no professional. lol

Edited by: PINK_NEVAEH22 at: 1/13/2013 (11:00)


KALANTHA
SparkPoints: (31,505)
Fitness Minutes: (17,343)
Posts: 5,158
1/13/13 9:52 A

I need to add more veggies to my diet (I'm good with fruit). Does anyone have any good recipes for veggie smoothies?

Thanks!



DIETITIANBECKY
Posts: 25,979
1/13/13 9:42 A

Yes, there is a great deal of reserach to support the use of veggies in a weight loss program---when prepared properly (not fried, swimming in butter or cream sauces, etc)
Dietitian Becky



WATERDIAMONDS
Posts: 13,654
1/13/13 7:10 A

In the past, I barely every consumed a fruit or vegetable. Now they are the largest parts of my daily food intake.

Fruit makes me hungrier; vegetable fill me to the brim. Don't know why, I guess it's a blood-sugar thing. But the result is that I eat at least six vegetables/day and typically no more than 1 or 2 fruits.

And so far, I haven't found a single one that wasn't delicious!



N16351D
Posts: 2,349
1/13/13 3:11 A

Fruits and vegetables have fiber in them, so that is why one feels full after eating them. Since they are high in nutrient value and low in calories, they help one lose weight while getting you healthy.

Since they lack much fat, they won't stay in your stomach very long so you will feel hungry about one hour after eating them if you did not have something with some fat in it such as protein foods provide. Examples are beef, fish, pork, poultry and cheese. If you have those foods, you won't feel hungry for a couple of hours.

Maybe the two nutrition classes I took in college are finally doing someone else some good besides me! Those were the best college courses I took!



MEG-NATALIA07
Posts: 679
1/12/13 10:19 P

The more veggies and fruit I eat, the better I feel. I have more energy, feel full longer and more satisfied (because it's usually more MASS of food too), my skin and hair are really shiny and smooth, and my digestion is good. I get sick less too.



TACDGB
Posts: 5,920
1/12/13 9:52 P

yes veggies will do that. I just read an article how protein will do that too.



LUCKYNUMBER23
SparkPoints: (9,202)
Fitness Minutes: (10,607)
Posts: 402
1/12/13 9:44 P

I try not to eat process foods - too many ingredients that I don't know what it is. Veggies are great.



MANDIETERRIER1
Posts: 13,064
1/12/13 9:03 P

bulking up your plate with veggies makes it seem like you are getting a lot more food



JODILHERNANDEZ
Posts: 252
1/12/13 5:46 P

Of course they do. you fill full when your stomach is full. If you fill it with veggies you might add 100 calories but fill it with junk food or even carbs and you could easily be nearing 1000. And a calorie reduction is what you are looking for so the most space filled on fewer calories the better. But a small amount of protein also helps But I do mean small and lean,



BCARSON11
Posts: 10,770
1/12/13 5:29 P

I eat a lot more veggies than I did before I lost weight. (I am in maintenance.) Veggies add fiber and make you feel full for a lot fewer calories than other foods. Cooked or raw, they are good for you, and I definitely feel they help with weight loss. Either a vegetable soup or a salad a the start of a meal will help you eat less.



AKRAEMER21
SparkPoints: (912)
Fitness Minutes: (211)
Posts: 20
1/12/13 4:44 P

I have been told this alot but does more veggies really help with weightloss by carving your hunger and making you feel fuller. I talked to my doc she said it does that you should add more veggies to your foods but does it really do that and also do you guys eat more veggies and how do you feel after you eat them



 
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