Non-starchy vegetables are filling and provide plenty of nutrients. So, they are great for controlling hunger and cravings. They also fix a broken metabolism by revitalizing the liver, which is your metabolic engine.
Here’s a quick explanation of why more vegetables mean more (and faster) weight loss.
Raw Non-Starchy Vegetables
Raw vegetables fill your stomach with volume and contain copious amounts of vitamins and minerals. These attributes make them perfect for controlling hunger and cravings.
Also, eating vegetables raw speeds the transit time through your digestive system resulting in a lower glucose response and more weight loss than cooked vegetables (1).
In other words…
The more raw veggies you eat, the more you lose.
You want to eat a large salad every day. This consists of at least four cups of mixed salad greens topped with a variety of raw vegetables, such as tomatoes, onions, peppers, carrots, cucumbers, bean sprouts and any other vegetable you wish.
Even though I am certain by the point in the program you fully understand how raw vegetables help you lose weight, I know there are some of you out there thinking a large salad each day can get boring.
What I suggest is that you commit to having a large salad every day – make it a No Exception Rule.
When you do this, it forces you to find ways to enjoy salad.
I have included raw vegetable/salad recipes in the recipe book that you can access from the navigation bar at the top of the website. For a bit of variety, you might want to try a “blended salad smoothie.” I recommend the “Trust Me It’s Good Blended Salad Smoothie.”
Cooked Non-Starchy Vegetables
Not only do you want to consume a large amount of raw non-starchy vegetables each day, you also want to consume cooked non-starchy vegetables.
Your goal is to eat 2 cups of cooked non-starchy vegetables each day.
Eating this many vegetables is as appropriate for a 350-pound man as it is for a 115-pound woman. Even when you eat nearly a pound of vegetables, your total calorie consumption from raw or cooked non-starchy vegetables will be less than 200 calories.
The idea is to think big. I am not kidding when I say the more you eat the more you lose…
Non-starchy vegetables have a negative caloric effect on your body. They are the perfect weight loss food because they add volume which activates the stretch receptors in your stomach telling your brain to shut off your hunger; add mega nutrients that activate the chemoreceptors in your small intestine telling your brain to shut down cravings (2) (3).
Cooked vegetables are easily consumed as a side dish (preferred), in recipes, or in soups. See my list of recipes in the recipe book and you will be amazed at how easy it can be to get your veggies – and how tasty!
(1) Fuhrman, J. (2011). Eat to live: the amazing nutrient-rich program for fast and sustained weight loss (Rev. ed.). New York: Little, Brown and Co..
(2) Donaldson-Evans, C. (2003, July 28). Unwrapping the Fast Food Debate. Fox News. Retrieved September 1, 2011, from www.foxnews.com/story/0,2933,93031,00.html
(3) Sheps, S. (n.d.). Caffeine: How does it affect blood pressure? – MayoClinic.com. Mayo Clinic. Retrieved September 1, 2011, from http://www.mayoclinic.com/health/blood-pressure/AN00792