There’s a commonly known idea that during a period of weight loss, you should eat more veggies and fruits, as that somehow, can supposedly help weight loss.
But is there anything more specific to vegetables in the context of making fat loss sustainable?
In this article, we’re going to give you some clues on the do’s and don’ts of weight loss nutrition, to help you create a more clear plan of action.
What Actually Causes Weight Loss?
It is a fact that the total amount of food, relative to your levels of activity (calories in vs calories out) is the most important principle of weight loss.
In order to shed off those excess couple of pounds, you MUST consume less calories than you burn throughout the day.
That is also referred to as “eating in a caloric deficit” and is, again, the fundamental principle of weight loss.
What About Caloric Content?
Being in a caloric deficit is something you simply cannot skip, but that does not really exclude the choice of food in your diet.
No food can cause weight loss/weight gain in and of itself, but we can choose foods that can:
- Increase satiety
- Improve recovery
- Fill up energy stores
- Replenish micronutrients
HINT: Veggies are just a part of your diet
The goal of fat loss is to not just decrease the number on the scale, but to also be able to adhere to the nutrition plan and to be in peak physical shape.
Therefore, it is essential to provide the body with the highest possible quality of foods.
In general, you should focus on whole foods that were grown in a good environment and if that’s animal foods, you should make sure that they were fed well.
All of these factors affect the meat quality and thus, it is optimal to look into alternatives.
Here are the best foods you can add to your nutrition plan:
- Grass-fed beef
- Free range chicken
- Free range chicken eggs
- Sweet potatoes
- Normal potatoes
- Brown rice
- White rice
- Dairy products
All 13 of these foods are likely to help keep you full and satiated, thus making it highly unlikely for you to overeat and exceed your caloric needs.
This helps to solve the problem of cravings and mood swings – high and low blood sugar levels. Furthermore, if you combine whole foods with a mix of cardio and resistance training (CrossFit anyone?), you are setting yourself on a path to long term success.
So Veggies Don’t Really Mean Much? 🙁
As we mentioned, no food, even veggies, can cause weight loss just by being in the diet.
The perks of veggies however are the following:
- Plenty of micronutrients (vitamins/minerals)
- Plenty of fiber (Keeps you full)
- Big volume of food for little calories
- They feel fresh!
- Eating them displaces how much junk you would otherwise eat
Do include veggies in your weight loss plan, as they will help keep you fuller for longer, on top of the other nutrients you get from whole foods, that regulate satiety.
The same thing goes for fruits and even more so, one of their main perks is that they are sweet so can and should replace processed desserts.
If you are trying to lose weight, focus on eating whole foods with plenty of quality protein and quality fats, as those are the nutrients that will keep you full and satiated. Once you have secured these on your plate, add some high volume salads and veggies to totally kill the feeling of hunger!