Eating more fruits and vegetables is a great way to lose weight
Simply, eating non-starchy vegetables that are low in calories and carbs helps you regulate your weight....also resistant starches resist digestion in the small intestine so you feel fuller. Complex carbs are .... the fiber in spinach, watercress, buckwheat, barley, wild or brown rice, beans, and some fruit...the body has work harder to break down complex carbs because the sugars take longer to digest and helps keep blood sugar regulated. Complex Carbs Raise Blood Glucose Levels More Slowly...result is usually less hunger, less cravings....
Pumpernickel Bread has resistant starch and is a fat burning carb. Rye is also a good choice...it also does not raise blood sugar levels or is minimal.
Foods with high resistant starch levels along with high fiber content are black beans, northern beans, navy beans, red kidney beans, lentils, split peas, black-eyed peas, brown rice, rolled oats, millet, corn, black rice, chickpeas/garbanzo beans...if you eat a potato ...have a red potato it has less starch than any other variety....starch that contains the amylopectin molecule turns into sugar in your blood...if you eat the wrong kid of starch you will start to feel hungry in an hour or so...I don't kid myself resistant starch can actually help you lose weight when eating with recommended portion sizes...such as 1/2 cup, 3/4 cup and so on.
Many kinds of vegetables like ARUGULA, ASPARAGUS, CUCUMBER,BROCCOLI RAAB, CELERY, RADISHES, TURNIPS, ROMAINE LETTUCE, YELLOW & GREEN PEPPERs, RED BELL PEPPER, CABBAGE, CAULIFLOWER , SPINACH, BROCCOLI, GREEN BEANS....have few carbohydrates and won't raise your blood sugar very much. One-half cup of carrots contains 6g of carbs and researchers are now saying carrots have antioxidants that may be beneficial to blood sugar regulation.
If you are worried about calories....Spinach, asparagus and broccoli have low calorie density so eating them makes most of their calories burn off in the digestion process.
Again, eating more fruits and vegetables is a great way to lose weight A variety of veggies should help insure you are getting various minerals and nutrients.
Did you know that most sleep deprived people don't snack on fruits and vegetables? I say eat all the veggies you want...again, ... but balance your diet with healthy fats, the right amount of carbs and protein for you personally....
This is not medical advice this is my opinion....always discuss with you health professional how you can better help yourself and achieve success
You could eat only vegetables that are lower calorie Blue. Sure, you can overeat corn, beets, peas, potatoes, or carrots, due to their higher calorie count, but if you add more variety, then you will get some lower calorie vegetables too. So while you may eat 2 cups of carrots at lunch ....2 cups of green beans at dinner, a cup of mushrooms in your breakfast omelette, or 3 cups of romaine in a salad, are all very few calories. You can have both high and low calorie vegetables, but yes, you do have to pick and choose which ones. If all you do is eat 10 cups of corn, and 12 potatoes, you may go over on calories, but I doubt you would intentionally do so. I think your dietitian thinks that you will eat a lot of leafy greens, which are under 50 calories a cup.
So while you COULD eat only high calorie vegetables, if you want to overeat, you can also eat very low calorie vegetables, and stay pretty low in calories, even eating 20 servings a day. If you do this, you will find it almost impossible to overeat using vegetables.
The list of low calorie vegetables are longer than the high calorie ones. What is really important here is what you do not eat, when eating vegetables instead. Are the vegetables you eat healthier than what you had planned? Even high calorie corn is lower calorie than a muffin, doughnut, cup of pasta, or a large steak with butter.
Track your meals, and see which vegetables are lower calorie, and if your goal is less calories, then eat more of the ones that are lower calorie, and less of the higher calorie ones.
Mathematically, you could eat lots of veggies and gain weight. (in theory) But, in my 25 years of practice---people who consume more veggies have the "healthiest" body weight and are usually healthier overall.
Those plain veggies, with high water content, high fiber content, low calorie---- fill you up and therefore keep you from digging into bags of chips, bowls of ice cream, and platters of pasta.
Becky your SP Registered Dietitian
Fitness Minutes: (20,330)
216 12/5/13 7:04 P
Thanks. My downfall is that when it comes to veggies, I could eat a whole bunch of them, no joke. My downfall though is that I like to eat a lot of carrots.
12/5/13 6:48 P
I tried to compile a list of 100 grams of vegetables and their calorie counts. I realized after I was half-way through that there are a LOT of vegetables and even more vegetable dishes. You can eat all the vegetables you want and not worry about overeating. You SHOULD eat as many different kinds of vegetables as you can. But what's your aim? If it is to lose weight, then eat salads, yes. And they are good to eat anyway. But eating mainly green leafy vegetables is not the same as eating a wide variety of vegetables. And fruits, for that matter (yay, WW!)
What adds calories (a different matter than what variety offers in the way of micronutrients): portion size and fats.
You can eat a nice big bag of salad greens and it won't be many calories. It will also be X number of grams. Take the same number of grams and weigh out that many grams of say, boiled baby lima beans, and you will see a lot smaller portion of beans on the plate compared to the big bowl of lettuce. Remember that the lettuce has no flavoring added, no fat added. But neither does the lima beans portion. Still, the lima beans will be a smaller portion, much smaller than a bag full of lettuce, because it is heavier (denser). It has 105 calories. It has 6 grams of fiber (almost a quarter of what's recommended for daily intake). It has 14% of magnesium and 41% (almost half) manganese, along with other nutrients.
Romaine lettuce (my favorite lettuce) has 17 calories in 100 grams. When you weigh 100 grams of romaine lettuce, it's going to really be a lots bigger portion. But you can't add fat to that. I throw a lot of nonfat cheese at a Romaine salad and dress it extremely lightly. 1 tbsp olive oil for the entire bag of lettuce and just try to stretch that as much as I can. And even that nonfat cheese I add for flavor adds calories as well as the oil adding calories. So comparing the two vegetables, if they are 'naked,' the beans to me are a much tastier choice.
The lettuce has a TON of vitamin A (174% daily value). It has 2 grams of fiber. It has a lot of vitamin K and folate. Vitamin C is 40% and iron 5%. The lima beans, in contrast, have 10% daily value for vitamin C and 11% daily value for iron.
Eat the vegetables for flavor - really eat a wide variety of vegetables and you get a lot of different flavors. All salad greens tend to be pretty much close to each other on the flavor spectrum. All cabbage-y vegetables (cabbage, cauliflower, broccoli) tend to be pretty close to each other on the spectrum, too. So variety isn't only healthy (you get lots of differences among the veggies) but it tastes better too!
Edited by: ALGEBRAGIRL at: 12/5/2013 (18:50)
12/5/13 5:34 P
When it comes to green leafy veggies, I really don't think it would be possible to overdo it. I have been eating a lot of cabbage lately... 200 grams (almost half a pound) is only 50 calories. It's physically difficult to eat more than 200-300 grams of it in a sitting! So really how much damage could you do?
I would be inclined to pay more attention to starchy veg... but even so.... ok let's say sweet potato, something like 150-200 calories for a cup of it. A cup is a BIG serving. So you take a second serving. Woo, another 150 calories? And you'll be so full that you'll probably pass on eating something else (that would have been worth 150 calories or more). So you come out even or better than even, more often than not....
if you're really worried about it, track your veggies for a while to see how many calories are in the volume of vegetables you eat. odds are that unless your unlimited means eating heads of cabbage, lettuce, broccoli, cauliflower and celery everyday, that it's not going to be more than a few hundred calories. most vegetables are about 50 cals per cup. how many cups do you think you would eat if you deem them unlimited? and what you have with them is more likely to have more calories than the vegetables themselves [think cooking in oil, topping with cheese]. and as such, odds are you can find other calories to cut in favor of the vegetable calories if the unlimited vegetable calories push you above where you should be.
Fitness Minutes: (53,077)
12/5/13 4:41 P
Personally, I've never known anyone who gained weight eating vegetables. Now, if you add lots of sauces, cheese, etc., yes, you'll gain weight, but just plain steamed or roasted vegetables, I seriously doubt it. Now, I suppose if you ate at lot of starchy or higher sugar vegetables like carrots, corn (although corn is technically a grain), parsnips, etc., it's possible, but even then, you'd have to consume a whole lot of them!
Fitness Minutes: (20,330)
216 12/5/13 4:36 P
Ended up speaking with my Dietician this morning. She mentioned that when it comes to meals I can have all the vegetables that I want. I saw a problem with this though; can't you end up eating too much and then it will pack on the pounds?
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