Veggies and Their Role in Weight Loss

People who want to shed those extra pounds immediately know what foods are right for them. They run to veggies to lose weight fast. And that’s actually the right thing to do!
Vegetables are great if you want to lose that extra baggage. Most of them are low in calories and fat. However, they are high in fiber. These three factors are important when it comes to healthy weight loss.

In addition, these veggies are also great sources for vitamins, minerals, and antioxidants. These help us look and feel better. They also lower blood sugar.

Veggies Keep You Feeling Full Longer

The fiber and water content in most vegetables fill you up more than other kinds of food. The feeling of being satisfied without actually eating a lot is the key to a successful diet. This is where the vegetables come in. Dark and leafy greens, like spinach and arugula, are so much more effective.

Low in Calories

Applesauce has a lot of nutrients too, but far more Calories and less fiber. We need just the right amount of calories in our bodies in order for us to live and function properly. According to certain studies, men should have a limit of 1,500 calories per day. Women should consume even fewer calories at 1,200 per day.

Too much calorie consumption can lead to overweight, obesity, and other medical complications.

Veggies have a very low energy density. This means they contain fewer calories compared to their weight.

Of all the vegetables available, non starchy variants with low carb for weight loss. Some examples are spinach, broccoli, cauliflower, kale, carrots, and cucumber. There’s also celery, artichokes, beets, eggplant, white kidney bean, peppers, acacia rigidula, and green beans.

Low in Fat

It’s a definite no brainer that if you are trying to lose weight, you should avoid food that have a high fat content. And it’s also a no-brainer that this is where vegetables come in.

That’s right, contrary to what many Americans believe, vegetables do have fat. However, their fat content is not a high one.

Most, if not all, veggies are low in fat. Some examples of these veggies are romaine lettuce, beet greens, watercress, Swiss chard, and broccoli. There’s also turnips, rutabaga, green beans, sweet potatoes, and asparagus. Finally, we also have artichokes, bean sprouts, butternut squash, cauliflowers, and okras. Nearly all of these help nurture the probiotics in your gut for weight loss.

The 2010 Dietary Guidelines recommend consuming 35 percent of the calories you eat every day.

Low in Sodium

This means many vegetables don’t cause water retention. No water retention means no instances of bloating, and no unnecessary water weight.

The Dietary Guidelines for Americans 2010 recommends having a daily sodium intake of less than 2,300 milligrams. To lessen sodium in the food you take, just don’t season your vegetables with salt. You can also opt to choose the vegetables with the least amount of natural sodium. See the list below as a guide.

  • High Sodium

First, these are vegetables that have more than 140 milligrams per serving. Examples include Swiss chard and spinach.

  • Low Sodium

These are vegetables with a sodium content of less than 140 milligrams in a serving. These include celery, carrots, bell peppers, broccoli, artichokes, sweet potatoes, and radishes.

  • Very Low Sodium

Vegetable servings with 35 milligrams or less of sodium are labeled to be very low in sodium. Some examples are leafy greens like lettuce, cabbage, and Brussels sprouts. In addition, there’s also tomatoes, green onions, mushrooms, and cauliflower.

  • Sodium Free

Lastly, these are vegetables with 5 milligrams of sodium or less for every serving. These include corn, green beans, summer squash, potatoes, asparagus, cucumber, and avocado.

High in Fiber

Fiber is a very important part in maintaining a healthy and well-functioning body. What it does is it acts like a sponge and grabs unhealthy foreign objects in our digestive tract and whisk them away. It also keeps our colon running the way it should. Fiber also promotes good digestion and lowers cholesterol levels. These are helpful in losing weight.

Some examples of vegetables with high fiber content are artichokes (10.3 grams), spinach (8 grams), cooked carrots (5.22 grams), peas (5.6 grams), broccoli (5.1 grams), Brussels sprouts (3 grams), and parsnips (2.7 grams). These measurements are taken based on a half-cup serving of each vegetable.

The recommended daily fiber intake is 25-30 grams.

High in Antioxidants

Antioxidants are very important for the overall well-being of the body, not just for weight loss. These antioxidants protect our body from harmful free radicals that bring about bacteria and diseases.

An increase in oxidative stress in the body can lead to inflammation. So what these antioxidants do is they fight against the free radicals that cause inflammation. The more you eat vegetables high in antioxidants, the more your body’s defense will work. This therefore lowers inflammation, which is one of the causes of belly fat.

Examples of vegetables with high antioxidant content are kale, spinach, alfalfa sprouts, Brussels sprouts, beets, red bell peppers, and eggplant.

How to Add Veggies into Your Diet

Now if you’re not someone who eats their vegetables, here’s a few tips you can incorporate a few into your daily diet.

  1. Add some of the vegetables above into your scrambled eggs. Go ahead and make your own omelette.
  2. If you want to mask the bitter taste of vegetables, toss them into a blender and add some basis from elysium health! This is one of the best ways to introduce yourself to the concept of taking in vegetables.
  3. Do you love pasta? Well, why not use something you love to make you love something you hate! Sound confusing? It’s not, really. You can throw in some slices of vegetables into your favorite pasta dish to enhance its flavor. In addition, another idea is you can make your own pasta using vegetables! Spaghetti squash, anyone?
  4. There are some vegetables that are a great snack alternative. You can easily chop some up and use dip to make them taste better. Great examples are carrots, bell peppers, and celery.
  5. You can also add certain leafy vegetables into your lunch sandwich. These give an added texture and flavor to your otherwise boring lunch.
  6. You can also add some vegetables into much-loved desserts too. There are carrot-spinach brownies, carrot chocolate cakes, and also zucchini bread.

Hope this helps you with some ideas for tasty foods that can help you lose weight without taking something like alli diet pills.

Keto Diet: What It Is and What Are Its Benefits

In the health world, there are always new fad diets popping up. Some of them gain so much popularity, but eventually fade out. Some of them actually work. Unfortunately, a lot of them fall flat. The keto diet is one of the successful ones.

What Is the Keto Diet?

So what exactly is the keto diet? It’s complete name is the ketogenic diet. It is a low carb, high-fat diet. Studies show that this diet helps you lose weight fast and improves overall health. It is a little similar to the Atkins diet and other low-carb diets.

It drastically reduces your intake of carbohydrates and replaces it with fat. The reduction of carbohydrates puts your body in a metabolic state called ketosis. This makes your body incredibly efficient at burning fat for energy. This also turns fat into ketones in the liver. This then supplies energy to the brain.

History of the Keto Diet

The keto diet was first used as treatment for childhood epilepsy in the 1920s. Dr. Russell Wilder of the Mayo Clinic came up with the idea. It was very effective and was widely used. However, because of the rise of anti-seizure medications in the 1940s, the keto diet’s popularity waned. In the past fifteen years, it has started to gain popularity once again, this time as an answer to weight loss.

Types of Keto Diets

There are several versions of this diet. Here are a few of them:

  • Standard Ketogenic Diet (SKD)

This diet contains 75% fat, 20% protein, and 5% carbs. It is a high-fat, moderate-protein, and low-carb kind of diet.

  • Cyclical Ketogenic Diet (CKD)

This diet has periods of higher carb refeeds. For example, there are 5 ketogenic days and then 2 high-carb days.

  • Targeted Ketogenic Diet (TKD)

This diet lets you add carbohydrates with your workouts.

  • High-Protein Ketogenic Diet (HKD)

This is quite similar to the standard diet. The percentage of fat is lowered, and the percentage of protein increases. It’s usually 60% fat, 35% protein, and 5% carbs.

These are just four examples of the many different types of keto diets out there. However, the most researched and the most recommended one to follow is the standard diet. Some versions don’t specify any particular amounts of fiber to consume. Making sure you get enough can make the diet more effective. Adding white kidney bean, or acacia rigidula can help. You might also think about the probiotics in your diet.

Keto Diet Benefits

Controls Epilepsy

This is why the keto diet was designed in the first place. The diet reduces or prevents seizures in many children whose seizures can’t be controlled by medication. It is great for children with Lennox-Gastaut syndrome.

It is particularly helpful for several epilepsy conditions. These include infantile spasms, Dravet syndrome, Rett syndrome, Doose syndrome, tuberous sclerosis complex, and also GLUT-1 deficiency.

Weight Loss

One of the most popular reason for trying out the keto diet. Studies show that this is far more superior than low-fat diets. And in this diet, you don’t have to count calories or track your food. This is because of the increased intake of protein. The increase of ketones, low blood sugar levels, and better insulin sensitivity also help.

In addition, it also helps lower blood sugar and Insulin. Insulin is the body’s main fat-storing hormone.

Reverses Type 2 Diabetes

Eating too many carbs increases the sugar in the blood. Since this diet features low intake of carbs, it’s no wonder that blood sugar levels are controlled. Studies show that the keto diet improves insulin sensitivity by 75 percent.

Calms the Stomach

People who are on the keto diet experience less stomach troubles. There’s a lot less gas, a lot less bloating, a lot less stomach cramps, and a lesser risk of diarrhea.

Acts as Brain Food

Ketosis results in a steady flow of fuel, in the form of ketones, to the brain. This means your focus and your concentration increases too.

The keto diet also reduces concussions. It also aids in recovery after brain surgery.

Increases Physical Endurance

The keto diet greatly increases your physical endurance. What happens is it gives you full access to the energy of your fat stores. The fat stores carry enough energy that can last for weeks, sometimes even months. The keto diet makes sure you have all the energy you need with whatever physical activity you’re going through.

Reduces Acne Problems

Studies show that there is a connection with eating too many carbs and acne. This is because carbs boost the production of growth hormones like IGF and insulin. These hormones are the ones responsible for acne. This is why this low-carb diet can have a lot of benefits for your skin

Prevents Cancer

There are several medical studies that show that the keto diet prevents and kills cancer cells. How? It’s really simple. Cancer cells need glucose to survive. Carbohydrates turn into glucose in your body. So if you eat loads of carbs, then there is a bigger chance for cancer cells to grow. But if you eat a lesser amount of carbs, that means lesser glucose is produced. This means the cancer cells’ source of energy is depleted.

A Word of Caution

I’m sure you’re all hyped up about the keto diet and the benefits you can obtain from it. However, don’t go planning a diet all on your own. Make sure to consult your physician if you are able to handle the diet. And if you are, hire a proper nutritionist to make sure you are getting enough antioxidants.

Also, as with any diet, it will only work if you are fully committed to it. Make sure to strictly follow the meal plans to reap its benefits.

Source: Behealthy.today