Having a solid weight loss plan can involve quite a bit of research and thought since it needs to be tailored to your specific needs. Throughout this process, you can sometimes forget key ingredients to include in your weight loss regimen that could make a substantial amount of difference. So much effort goes into what you should cut out that you lose track of what needs to be included and are left wondering what healthy meal options are out there for you.
The truth of the matter is, people focus a lot on protein and carbs when it comes to losing weight. It’s easy to forget the abundance of other options you have that will lower your number on the scale. Luckily, we spoke to an expert to get their insight on this one type of food that people tend to forget how essential it is to include in their weight loss plan, and you’ll be surprised how obvious it is: vegetables!
People like to go for high-protein options and carbohydrates so they can feel full longer. As for vegetables, many people complain it makes them hungry faster and isn’t satisfying enough. But, without vegetables, the struggle to lose weight will be real. We took insights from expert Wan Na Chun, MPH, RD, CPT of One Pot Wellness, to gain insights on why you will struggle with weight loss without vegetables.
Vegetables
Wan Na starts off by quickly listing the key benefits of vegetables: "Vegetables are low in calories, high in fiber, and packed with essential vitamins and minerals. They are also rich in antioxidants, which can help reduce inflammation and support overall health." You won't need to worry about high calorie intake when choosing your favorite vegetables for your weight loss goals; that's hard to say for protein and carbohydrates.
"The omission of vegetables from one's diet can hinder weight loss efforts in several ways. Firstly, vegetables are low in calories but high in volume, which means they can help create a sense of fullness and reduce over calorie intake. Without including vegetables, one may be more likely to consume calorie-dense foods that can hinder weight loss," Wan Na says.
Most vegetables provide us with the essential nutrients our bodies need in order to support our overall wellness, such as digestion, weight management, and lowering our chances of various chronic diseases. And since there are so many options to choose from, it shouldn't be hard until you find your favorite go-to vegetables.
Wan Na notes that "vegetables are also rich in vitamins and minerals that promote general well-being. Their high water content can contribute to hydration and aid in proper digestion. Moreover, the fiber in vegetables supports digestive health, regulates blood sugar levels, and may even help lower cholesterol."
Vegetable-Based Meals
With the endless options of vegetables we have available to us, Wan Na gives us a list of recommendations you can start trying to slowly incorporate more vegetables into your weight loss plan and see which ones you like in terms of taste and benefits. "One can try adding vegetables to smoothies for an extra nutritional boost, making veggie-packed omelets or frittatas, using lettuce wraps instead of bread or tortillas for sandwiches or wraps, and experimenting with spiralized vegetables as a pasta substitute." All these ideas are definitely worth trying!
As always, you can try to incorporate your vegetables as side dishes by roasting, grilling, or baking them. Salads and soups, another popular choice, don't have to be boring and can be recreated using a mix of vegetables you've never tried before. See what kind of creation you can come up with (ps: adding fruits like peaches and strawberries to your salads will elevate your overall salad experience, too).
