Vegetables make up a large proportion of your weight loss diet, but you still can't lose weight? Maybe you are making these 4 mistakes

Whether it is for losing weight or gaining muscle, or even in daily life, eating more vegetables is a better suggestion. In the opinion of most people, vegetables are a type of food that can be eaten more, especially for weight loss.

Indeed, the advantages of eating more vegetables during weight loss are obvious. Vegetables are larger in size, have lower calorie density, are rich in dietary fiber, provide a strong sense of fullness, and contain a large amount of trace elements needed by the human body, which can help you control your appetite and calorie intake, thereby losing weight more effectively.

Vegetables are not only very helpful for weight loss, but also beneficial to our physical health. Eating more vegetables in daily life is a common suggestion for losing weight and gaining muscle.

However, some people have increased the proportion of vegetables in their diet during their weight loss period, and even want to eat vegetables for three meals a day, but they still don’t see the effect of weight loss, their weight has not changed, and they even gain weight! Why is this? Today we will talk about this problem. Maybe you are making these 4 mistakes!

1. Eating too many potatoes and taro vegetables

For example, potatoes, yams, and taro are potatoes and taro vegetables. The carbon water content of these vegetables is not very low, so it is necessary to calculate the calories of these vegetables during weight loss.

Generally speaking, if most of the vegetables you eat are green leafy vegetables, you don't need to calculate calories, because these vegetables are low in calories and carbon dioxide, but rich in dietary fiber, especially green leafy root vegetables.

However, vegetables like potatoes, especially potatoes, have a high carbohydrate content, with 17.8 grams of carbohydrates per 100 grams. The starch content is also high, about 17%, while the starch content of white rice is 26%.

If your meal consists of rice and potatoes, it is really carbohydrates plus carbohydrates. The carbohydrate content is off the charts. The calories in the meal are not low, and the feeling of fullness is not very strong. Naturally, it is not very helpful for weight loss.

In addition to potatoes, you also need to pay attention to foods such as lotus root, water chestnuts, pumpkin, taro, etc. These sources of vegetables can be avoided slightly during weight loss. Another type of vegetable that is very easy to overlook is beans, such as peas, edamame, etc.

You may have read some articles saying that edamame is low in calories and you can eat more of it during your weight loss period. It is a good snack for weight loss. But in fact, in bean foods, there are almost 20g of carbohydrates for every 100g, so we still need to pay a little attention.

When controlling your diet to lose weight, you must clearly understand what nutrients and calories are in the food you eat, and then proportion them according to the calories you want to consume in a day.

2. Is there too much fat in the vegetables and sauces?

Most vegetables have very low calories when eaten alone, but in terms of cooking methods, some people may stir-fry these vegetables and add a lot of sauces, oils, etc. This will result in the overall calories of the vegetables, sauces, and oils being very high, which is not conducive to your weight loss.

Even when eating vegetable salad, you will put a lot of salad dressing. The salad dressing itself is very high in calories. You need to consider the calories of these sauces, oils, etc.

Therefore, try to choose cooking methods that do not use as much oil as possible, such as stewing the vegetables, which is much better than boiling; or choose low-calorie sauces such as vinaigrette.

3. Eat almost nothing except vegetables

This is a mistake that many people who want to lose weight make. Many girls think that if they only eat grass and no meat for three meals a day, they can still gain weight. However, in fact, they cannot stick to this diet for a few days. Although they can see the effect quickly in the early stage, they will not be able to bear it for a few days and eat a lot of desserts or high-calorie processed foods, which will lead to excessive calorie intake and rebound!

Eating like this is very unhealthy. If you can really stick to it in the long run, you can lose weight, but eating only a lot of vegetables without eating other kinds of food will lead to malnutrition. Severe muscle loss will also affect your health. This dieting method is strongly not recommended.

4. Consume fruit and vegetable juices as vegetables

Many people feel that eating vegetables is troublesome and the taste is rather ordinary. Thinking that they cannot do without vegetables, they simply squeeze the vegetables into juice and drink it. However, pure vegetable juice tastes worse, so they choose fruit and vegetable juice and consume it like vegetables.

Because fruits are added, the calories in the juice will increase accordingly. The feeling of fullness after drinking it is far less than that of eating vegetables. A lot of dietary fiber will also be removed, and the chewing step is eliminated. Fruit and vegetable juice is digested faster. At the same time, it also contains a lot of sugar, especially fructose, which will have a higher impact on blood sugar.

All these factors are very unfavorable for your weight loss. In addition, the nutrients and minerals lost by drinking juice are really not as good as eating vegetables.

Summarize

It is indeed necessary to eat more vegetables during the weight loss period. It would be better to choose more green leafy and root vegetables. Try to avoid some potato vegetables and vegetables with high starch content.

You can't just eat vegetables. You need to have a good balance of nutrients for three meals a day. Also, you should pay attention to the cooking methods of vegetables. Stewing is a good choice, but boiling, stir-frying, and juicing are not recommended.

If there is really little room for adjustment of vegetables in your weight loss diet, then it is appropriate to eat more raw vegetables, especially: cherry tomatoes, bell peppers, lettuce, cucumbers, etc., to increase your daily vegetable intake. It is also recommended that you take some multivitamin lozenges to make up for the lack of vitamins.

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