Can Eating Vegetables Help You Lose Weight?

Article: Can Eating Vegetables Help You Lose Weight?

This is one of the most common questions we get in the clinic, and the answer is an enthusiastic yes! Eating vegetables can absolutely help us lose weight, and it’s one of the core principles we follow in our Weight Loss and Wellness Program. There’s no question too small or silly to ask, and we love breaking things down in a way that’s easy to understand and apply.

In the program, we focus specifically on non-starchy vegetables, aiming to eat around 1-2 pounds of them every day. This includes everything except for potatoes, peas, and corn. Think of options like broccoli, cauliflower, peppers, cucumbers, and zucchini. Non-starchy vegetables are filling, low in calories, and packed with essential nutrients, making them an ideal choice when weight loss is the goal.

It’s important to note that leafy greens like spinach, kale, and swiss chard don’t count towards that 1-2 pound goal. While they’re certainly healthy, eating that quantity of leafy greens from the beet greens family can actually be dangerous. This is why we guide our participants through the optimal doses of non-starchy vegetables in a way that supports health and wellness without overloading on any particular food group.

One of the most important things we teach is to weigh these vegetables out. It can be easy to think we’re eating enough, but most of us underestimate portion sizes. By getting comfortable with weighing our food, we gain a better understanding of what 1-2 pounds of non-starchy vegetables actually looks like and how to incorporate it into our meals in a way that’s both satisfying and enjoyable.

In the Weight Loss and Wellness Program, we dedicate one week at a time to focusing on the core elements of the plate that optimize health, wellness, and body weight. Vegetables are a star player in this lineup. They not only help to fill us up without adding a lot of calories but also provide the fiber and nutrients our bodies need to thrive.

If you goal is weight loss, vegetables are one of the best foods to add to our diet. The key is finding ways to enjoy them consistently—whether it's through roasting, steaming, adding them to soups, or even enjoying them raw with a favorite dip. In the program, we explore creative ways to make vegetables a regular, delicious part of every meal.

Remember, no question is too small to ask, and when it comes to weight loss, simple changes—like adding more non-starchy vegetables—can make a big difference. Stay tuned as we continue to address more common questions from our patients in this ongoing series!