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 fruits & veggies 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.
But, 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.
Choose These!
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. As a matter of fact, most animals grown for their meat do not get sunlight, live in tight spaces with many other animals and are fed with processed feeders. 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 - look for "organic":
Grass-fed beef
Free range chicken
Pork
Free range chicken eggs
Broccoli
Avocado
Carrots
Beetroot
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 technically patches the problem of cravings and furthermore, if you combine whole foods with resistance training, you are setting yourself on a path to health and aesthetics.
So veggies don’t really mean much for losing weight?
As 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!
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 and can replace your cravings processed desserts (eat them, then wait - that cookie craving will disappear!).
Take This Home:
If you are trying to lose weight, focus on eating whole foods with plenty of quality protein and fats, as those are the nutrients that will keep you full and satiated. Once you have secured your macronutrients, you can add a couple of high volume, low-calorie salads here and there to totally kill the feeling of hunger!
This is where veggies truly shine.