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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 15 references cited in this article that you can view at the bottom of the page.
This post has been viewed 7,143 times.
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.
Steps
Prepare to lose weight
- 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.
- 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.
- 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.
- 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
- 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
- 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
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
- 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
- A notebook can be purchased or a food diary app is downloaded. Take notes as many days as possible. [18] X Cleveland Clinic Trusted Source Go to Source
- If you’re on track to lose weight and really enjoy the food, continue with your current diet until you reach your goal.
- If you notice slow or no weight loss, take a break to reassess your lifestyle. You should be more diligent about keeping a food diary to see if you ever overeat.
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.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 15 references cited in this article that you can view at the bottom of the page.
This post has been viewed 7,143 times.
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 nutritionally complete diet and lose weight.
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