If you’re like most of our clients, you’re looking for something you can eat when you’re hungry that won’t cause you to gain weight. The answer, surprisingly, is something that you can and should eat all of the time. It’s true; there actually is something that if you eat more of it, it can assist in your weight loss efforts!
Veggies! You may realize that you need more veggies but tend to leave them out of your meals; you’re not alone! This is one of the most common struggles of health-minded people! You simply need a little help or encouragement to actually get them! Once we show our clients how easily vegetables can be deliciously incorporated into their lives, they start to bump up their intake!
Check out our 3 Top Reasons you’ll wanna get your veggies:
Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll lose weight!
Veggie Bonus #2 (a.k.a. our constipation & flat-belly cure): The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!
Veggie Bonus #3 (a.k.a. our bloat-be-gone cure!): The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly!
The key is to keep the non-starchy veggies (nearly all veggies with the exception of peas, potatoes and corn) low in calories (by avoiding adding sauces or oil) and then you can simply mix steamed veggies into your meal and eat less of the waist-puffing stuff! This means your plate will be just as full, but there will be less room for the higher-calorie fare and you’ll fill up on lower calorie, veggies! And when you’re hungry, fill up on veggies. You’ll get more nutrients that keep you healthy and prevent disease and constipation while helping you to eat less of the heavy stuff and lose weight!
Check out our top ways to do it below:
- Before any meal or cocktail party, have a Veggie Pre-Meal™ with a cup of tea. The Veggie Pre-Meal™ is one-and-a-half to two cups of steamed veggies. (See below for ideas and keep foods such as these Easy Peasy Brussel Sprouts on hand). You’ll be in better control around high calorie foods and won’t be overly hungry. It will be easier to resist eating too many of the foods that pack on the pounds because you’ll already be satisfied.
- At lunch and dinner order (or microwave from frozen at home, if short on time) a side of steamed veggies without added butter or oil. Simply mix them right into whatever dish you’re eating and you’ll add great texture, flavor and color to your meal and the veggies will pick up the flavor from the sauce in the meal.
- Use our Red, Green and Orange rule to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget. Vegetables are an excellent source of disease-fighting nutrients and are high in fiber and low in calories, and great for helping maintain a healthy weight and fighting aging.
- Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies added
- Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese? You end up eating less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies. Added bonus: If you’re a fan of large helpings you can bag a third of the meal for later and mix the veggies right in the portion you have; you’ll fill your stomach with nutrients and fiber but with fewer calories. This way you won’t feel cheated or deprived because your meal won’t appear smaller, only your waistline will!
- Use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread.
- Eat your rice and other grain-based meals/ snacks by putting them in cups made with veggies-like scooped out tomatoes and bell peppers, zucchini and cucumber boats—these are delicious shells for the dish and help to keep the carb portion in check.
- Skinny Cheesy Stuffed Peppers (Make a meal using 1-1/2 peppers!)
- Stuffed Baby Peppers (have 5 for a snack!)
- Make dips, spreads and salsas with veggies—veggie based dips like these below can double as sauces for grains and meats and are perfect for dipping veggies in.
- Fresh Tomato Salsa
- Pineapple Mango Salsa (1/4 cup)
- Skinny Spinach Artichoke Dip Bites (2 artichoke dip bites make a great snack!)
- If you still feel hungry after eating –or like munching–eat non-starchy vegetables (all vegetables with the exception of peas, potatoes and corn).
- Go for them raw or steamed with spices, lemon, or flavored vinegars. You can even try our ultra low-calorie recipes like our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil & Lemon Juice, Spicy “Fried” Broccoli, and more! As an alternative, try the Kale Recharge Smoothie.
- Be sure to avoid options that are cooked in butter or any other calorie-loaded item (like many sauces are)—and even in oil (100 calories per little tablespoon!), as they may thwart your weight-loss efforts and defeat the purpose of low-calorie veggies.
- For dressing options, consider trying this Raspberry Vinaigrette or this Creamy Avocado Yogurt Dressing (stick to the suggested serving sizes) or consider putting your salad dressing in a spray bottle to spritz your dressing on your veggies and disperse the flavor with minimal calories.
- Try to eat some raw veggies, as current research has shown that a special protein, glutathione, is found in raw veggies and clings to toxins, helping drag them out of the body. For example, enjoy some fresh carrots and sliced bell pepper with hummus!
- Try these Roasted Detoxifying Veggies!
- Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with one of the dressing options mentioned above or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up!