Eat More to Lose Weight
Want to know one of the biggest secrets to weight loss success? Eat more! Seriously. Pairing protein with non-starchy vegetables allows you to eat large, filling meals and snacks while keeping carbohydrates (and calories) in check. When you don’t have to restrict overall consumption of food, it is easier to control weight long term.
Satiety is a weight loss game-changer because weight loss becomes less about hunger and willpower and more about filling up and feeling good. When willpower is removed from the weight loss equation, there is a much higher likelihood of long-term success.
For example, if you eat five ounces of Greek yogurt and a medium sliced cucumber, it is going to take up more space in your stomach than just eating five ounces of Greek yogurt. Having a full stomach means you feel more satisfied and less likely to be battling hunger and cravings an hour or two later. Meanwhile, the cucumber only adds about 25 calories and 3g net carbs.
Another reason bulking up meals and snacks with non-starchy vegetables aids in weight loss success is that you're also increasing your intake of vitamins, minerals, and fiber. Dietary fiber helps with weight loss and weight maintenance by increasing satiety, stabilizing blood sugar and energy, and normalizing bowel movements. Fiber is filling. It absorbs water and takes up space in your stomach, making it easier to lose weight without feeling hungry. (See fiber blog post for more details.)
Here are some useful ways to add vegetables to your meals and snacks:
add frozen cauliflower, baby spinach, or kale to your protein smoothies
eat cottage cheese with grape tomatoes
add vegetables like mushrooms, peppers, and spinach to your eggs
cook chopped mushrooms into ground beef
serve your meals over a bed of baby spinach
ask for a double side of vegetables in restaurants
use salsa as a condiment, dip, and dressing
order your burger over a salad
add a side of carrots to just about any meal or snack
