How to Lose Weight If You Don’t Like Vegetables

According to statistics, in the US there are about 45 million people who want to lose weight. ^{[1] X Source of Research} Many weight loss diets will focus on a balanced diet that includes low-calorie, nutrient-rich foods from each of the food groups: protein, dairy, fruits, vegetables, and whole grains. glass. For those who do not like to eat vegetables or can only eat some vegetables, the application of such a diet will be difficult. However, as long as you plan and use food alternatives, you will still be able to maintain a nutritious diet and lose weight.

Table of Contents

Prepare to lose weight

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Talk to your doctor. Talk to your doctor before starting a new diet or losing weight. Your doctor will suggest alternative diets or recommend vitamins and minerals to add to your diet if you want to avoid or limit your vegetable intake.

Review your current weight, weight loss goals, medications, and medical history with your doctor.
Your doctor may also refer you to a dietitian for support.

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See a licensed dietitian. Experts will guide you to apply a weight loss diet. In addition, a dietitian can suggest other foods to replace vegetables.

Ask a nutritionist to set up a meal or menu that doesn’t contain too many vegetables and still ensures your weight loss goals.
You can ask your doctor for a referral or find a reputable dietitian yourself.

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Write down and track your weight loss goals. Setting goals will help you keep track of your weight loss and stay more motivated.

Set specific goals. Your weight loss goals should be specific and realistic. Also, set a specific time for weight loss.
Remember that the goal of losing a lot of weight in a short time is unrealistic and unhealthy. ^{[2] X Trusted Source Mayo Clinic Go to the source} You should focus on reducing slowly and over a longer period of time.
Understand that weight loss will be slower if you eat less vegetables (or fiber).
Set small goals in the long term. For example, if you want to lose 9 kg in 5 months, a small goal should be to lose 1.5-1.8 kg in the first month.

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Make a weight loss menu. Weight loss menu helps you eat and lose weight easier. You will then have a plan in place to follow throughout the week. Planning meals and snacks helps you focus and lose weight in the right order.

You can spend your spare time planning meals and snacks for the week. This way, it will be easier to stick to the set diet.
Whether you want to avoid or limit your consumption of vegetables, you must make sure to include enough of the other food groups: fruits, protein, animal milk and whole grains.
Make a menu for a quick, easy meal or a dish that doesn’t need to be processed too much. The weight loss menu also needs to be realistic. For example, it is impractical to prepare each dinner from scratch.

Make a weight loss menu without vegetables

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Quantification of servings. For any weight loss diet, portion size is essential. You can gain weight if you eat too much, even for healthy foods. ^{[3] X Research Sources}

Reducing portion sizes is a relatively simple way to reduce total calorie intake, thereby helping with weight loss. ^{[4] X Trusted Source Mayo Clinic Go to Source}
When planning meals and snacks, you should stick to the standard portion size, i.e.: 1 serving of vegetables is 1/2 cup or small whole fruit, 1 serving of cereal is 30 g or 1/2 cup, 1 1 serving of lean protein is 90 g, 1 serving of low-fat animal milk is 1 cup (milk and yogurt) or 60 g cheese. If you want to eat some vegetables, 1 serving is 1-2 cups of green leafy vegetables. ^{[5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

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Calculate calories. Calorie counting is another relatively simple way to lose weight. Cutting calories in each meal and snack will help you lose weight. Alternatively, you can replace high-calorie foods with low-calorie foods to reduce your total daily calorie intake. ^{[6] X Trusted Source Mayo Clinic Go to Source}

Safe weight loss means losing just 0.5-1 kg per week. In other words, you need to reduce the equivalent of 500 calories per day. ^{[7] X Research Sources}
If you cut more than 500 calories or less than 1200 calories per day, you may be at risk of nutritional deficiencies. Losing weight through a diet that is too low in calories won’t work in the long run. ^{[8] X Research Sources}

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Eat 2-3 servings of fruit per day. Fruits and vegetables are one of the main sources of vitamins, minerals and antioxidants in the diet. Avoiding or limiting the consumption of vegetables will reduce the amount of nutrients absorbed through food. Therefore, you should focus on consuming fruit every day to maximize the nutrients in your diet.

Experts recommend consuming about 2 servings of fruit per day. Equivalent to 2 pieces or 2 cups of fruit. ^{[9] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
Fruit with different colors will provide a different nutrient. Therefore, you should choose a variety of fruits with different colors to maximize nutrients. ^{[10] X Trusted Source Centers for Disease Contrp and Prevention Go to source}
Eat nutritious fruits. All fruits are healthy, but some are more nutritious. For example, you should eat more oranges, grapefruits, blackberries, and strawberries. ^{[11] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

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Make your own or buy vegetable juices. Juicing is a popular way to consume vegetables. If you don’t like eating raw or cooked vegetables, you can juice them to make them easier to drink.

Vegetable juices are available at supermarkets and food stores. You can try multiple brands to choose the most delicious. Add 1-2 servings of vegetable juice to meals.
Buy 100% vegetable juice. Do not buy juice cocktails, concentrated juices and juices containing added sugars.
Try juicing vegetables at home. You can buy a juicer and juice the vegetables yourself. Note, vegetable juice will completely lose its smell when combined with sweet fruit like pineapple or apple.

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Make smoothies. Similar to juices, smoothies are also a way to add vegetables to your weight loss diet. Many vegetables such as spinach (spinach) are completely tasteless when combined with frozen fruit or other flavorings.

Experiment with different combinations of vegetables, fruits, and flavorings to choose which combination will stimulate the taste buds the most.
Vegetables that can be combined with fruit smoothies include: spinach, beets and carrots. These vegetables are slightly sweet and can be paired with sweet fruit.
Another use of smoothies is to help keep the whole fruit or vegetable, in other words, you can consume fiber from vegetables.

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Add lean protein and whole grains. A balanced diet is essential to any weight loss plan. Although you should avoid consuming vegetables, you should still include enough protein foods, animal milk and whole grains to maintain a healthy, balanced diet.

Choose lean protein if possible. For example, lean proteins like poultry, lean red meat, pork, seafood, lentils/beans, and eggs.
Dairy products are a good source of protein, calcium and vitamin D. ^{[12] X Source of Research} Dairy should contain as little fat as possible. Examples include low-fat milk, yogurt, cottage cheese and cottage cheese.
100% whole grains contain fiber and vitamins that support weight loss. ^{[13] X Source of Study} Choose whole grains such as brown rice, quinoa, barley, whole grain pasta or millet.

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Drink functional foods. Vitamin and mineral supplements will be useful when you are on a diet and especially when you are applying a low-vegetable diet.

There are many nutrients in vegetables that need to be replaced by other foods or supplements. Vegetables are rich in potassium, magnesium, vitamin A, vitamin C, fpate and antioxidants. ^{[14] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
Take a multivitamin or multimineral supplement every day.
Note that supplements cannot completely replace foods or food groups in the diet. Functional foods should only be considered as “supporting” foods instead of being used as a complete replacement.

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Try new vegetables. Whether you don’t like vegetables or want to limit your consumption, you should understand that this is a nutrient-rich food group that needs to be added daily. If it’s hard to find a vegetable that you enjoy eating, find a new vegetable or new recipe that excites you.

Try continuously. If there’s a vegetable you don’t really like or haven’t eaten for a while, try eating it again. You might be surprised to see a change in taste.
Buy vegetables you’ve never tried before. There may be a vegetable that makes you want to try it. Buy them and make them to see if you want to eat them often.
Vegetables should be prepared in different ways. Brussel sprouts may not taste good when steamed, but will have an attractive fatty taste when grilled.
Try vegetables that you might like. Many vegetables have a slightly sweet taste and are not too strong or too bitter. Examples include beans, chickpeas, carrots, tomatoes, and bell peppers.
Avoid putting too much sauce, gravy and sauce on vegetables. Although it makes broccoli taste better, cheese sauce is relatively high in fat, calories, and salt. Using too much fever will make it difficult for you to lose weight.
You can buy kale or spinach, then grind it into small pieces, freeze it, and use it to cook.

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Add vegetables to the dish. If you do not like to eat boiled vegetables, you can add vegetables to other dishes.

Add chopped vegetables to soups or sauces. This works well for ketchup. Alternatively, you can add carrots or squash to your cheese casserole.
Vegetables can be added to baked goods. For example, you can add vegetables to a grilled meatball. Or you can add grated zucchini, squash or carrots to muffins and pies.

Track your weight loss

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Weighing weekly. Weighing regularly is an important step when it comes to weight loss. This way, you can monitor the progress and determine if the diet is working.

Weigh 1-2 times per week. Daily weighing does not give accurate results. Daily weight changes (whether gain or loss) are normal and do not reflect the actual results of weight loss. ^{[15] X Research Source}
For the most accurate tracking, you should weigh at the same time every day, on the same day of the week, and wear the same clothes (or no clothes).
Weighing regularly has also been shown to help prevent weight gain. ^{[16] X Trusted Source PubMed Central Go to Source}

Advice

Drink plenty of water: about 2 liters of water per day. Drink a glass of water 20 minutes before dinner to help you feel full faster.
Weigh and measure your body once a month to assess weight loss results in both kilograms and centimeters.
Avoid consuming processed foods. Prepackaged foods are often high in sugar, salt, and fat. In addition, you need to find out what the food you are eating contains.
Let family members and friends know you’re losing weight for encouragement and support.

Warning

Always talk to your doctor before you want to apply a diet or change your diet to lose weight safely and without harm to your health.
If not prepared in advance, a diet that is not varied can cause nutritional deficiencies. If you avoid certain foods or food groups, you should get the nutrients that are already in these foods from other sources.
Note that it is not possible to completely replace vegetables in the diet. Vegetables contain too many essential and important nutrients. Therefore, you should try until you find a new vegetable, a new way of cooking, or a new recipe that you love.

Steps

Prepare to lose weight

Make a weight loss menu without vegetables

Track your weight loss

Advice

Warning

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