Weight Loss Tips (2 of 5): Eat Plenty of Vegetables

In the first BLOG post of this Weight Loss Tips short series, we talked about controlling our environment and not letting it control US. Doing so helps to make things a whole lot easier when eating and training to lose weight (fat loss).

In this BLOG post we’re going to focus on the main benefits of eating plenty of vegetables whilst losing body fat. Although we should be aiming to eat plenty of vegetables most of the time, not everybody does and hopefully this will contribute to more people upping their veg intake. Here we talk a little about the particular benefits to eating plenty of them when dieting too.

Anyway, let’s get into it…broccoli and carrots at the ready!

Reasons to Eat Plenty of Vegetables when Dieting to Lose Weight...

Vegetables Fill Us Up

Do we always eat when we “need to”? Well, sometimes we can be hungry an hour or so after a decent meal…so I think it’s safe to say that we don’t always eat because we need to…but rather we tend to eat when we’re hungry or even for something to do.

Personally, I know I’ve added a few pounds at certain times of the year and yet even when slightly heavier I still get hungry fairly regularly despite my increasing body fat percentage suggesting that my body doesn’t need any more calorie laced foods…

To counter this, eating foods that are low in calories yet very filled can be an ideal solution.

But, what foods can meet this requirement? You guessed it…Vegetables!

Not only do vegetables fill us up fairly quickly from occupying space in our stomachs and containing fibre, they also by enlarge contain very few calories making them a dieters dream (by dieter, I’m simply referring to somebody who’s looking to lose a bit of weight and ideally keep it off too…which we’ll talk more about in a later BLOG post).

By keeping fuller for longer, it helps minimise those times of hunger which can be a real mental battle to tackle during the day. Sure it’s ideal to fight those feelings, but why fight them if you don’t need to.

Vegetables Contain Vitamins and Minerals

Not only do vegetables fill us up, but they contain many vital nutrients that we need to be healthy. So it’s no surprise that the healthiest populations on the planet have diets that contain plenty of vegetables, so why not put yourself in the best position possible to lose weight?

When we feel good, are healthy, have a strong immune system and the like we are in the best position to push ourselves in the gym and have a good frame of mind…just what we need to lose body fat.

Not bad so far right?

What Vegetables Should we Focus On?

Ultimately the ones you are going to eat are the ones which will be ‘best’ however if that list for you is particularly small, it’s worth noting that over time (weeks not years) our taste buds can adapt so vegetables that were once not great tasting, can become much more palatable.

In an ideal world, aim to focus on eating a good variety of vegetables so that you can get a good range of vitamins and minerals in your diet….different types, different colours…you name it.

You may wish to have your staple vegetables like broccoli, certain leafy greens and so on…but if you can vary your intake that’s a good place to be.

Also, fruits are great too - particularly berries that pack a huge bang for our calorific buck so make sure to get some of those in too.

In Closing…

Fall in love with eating vegetables not only to help you feel full, but for the health reasons too.

Feel free to start small and add a few bits of veg here and there if you’re not a big vegetables consumer at the moment, with the aim to up that to a decent, healthy amount per day.

If you’re looking to further boost your weight loss, why not consider adding in a weight loss product too?

Click here to check out our Weight Loss Supplements >


About the Author

Coach and Fitness Entrepreneur. Passionate about living a healthy lifestyle and eating as much peanut butter as I can get away with!


  • Drew

    This broccoli dish will kill hunger every time and I never get bored of eating it...

    1 tbsp olive oil
    85g/3oz broccoli, cut into florets
    1 garlic clove, chopped
    ½ red chilli, finely chopped
    2 tbsp soy sauce
    1 tsp sesame oil
    ½ lime, juice only
    salt and freshly ground black pepper

    Heat the olive oil in a wok, add the broccoli and fry for 2-3 minutes, or until starting to soften, then add the garlic and chilli and fry for 1-2 minutes.

    Add the soy sauce, sesame oil, lime juice, salt and freshly ground black pepper and fry for 1-2 minutes, or until the broccoli is tender.

    To serve, spoon the stir-fry into a bowl and serve as a side dish.

  • Joseph

    A great no fuss blog, Luke.

    I personally try to incorporate some vegetables as part of every meal I eat during the day. This will typically form around 30% of my plate followed by protein at 50% and carbohydrates at 20%.

    In effect, this helps me keep more satiated as you quite rightly pointed out, and helps to keep mentally alert and fresh throughout the course of the day without the unnecessary spike in insulin from eating certain carbohydrates.

    A great way I try to get more fruit and vegetables in my diet is simply mixing this with my protein shake. For instance I'll add in a banana, spinach and tea spoon of algae (usually spirulina) to get in more than 5 a day. Works wonders and helps in the gym massively!


  • Sebastian
    May 10, 2016 Sebastian

    I have to confirm that eating a lot of vegatables helped with loosing my weight. I used to add vegatables to every meat I prepared and i have to admit that it helped me to achieve goals which i set by myself.

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