The 10 Best green leafy vegetables to lose Weight in 2024

There are effective habits to lose weight without dieting , such as changing the garnish of our dishes with green leafy vegetables . This simple gesture is already a great help to lose weight and avoid the rebound effect , in addition to eating healthily and taking care of our body thanks to the benefits they provide.

Why eating vegetables helps you lose weight

Effectively by restricting the intake of carbohydrates (contained in foods such as potatoes, rice or pasta) and replacing it By using vegetables as a garnish for our dishes, we will put our body in a position to use fat reserves to obtain energy .”

Carbohydrates provide energy molecules that can be used immediately or that are stored in the liver in the form of glycogen.” “If we reduce the consumption of carbohydrates and our glycogen reserves are depleted, we will activate lipolysis mechanisms or, what is the same, the body prepares to use up fat reserves and we lose weight mainly at the expense of fat .” At this point it is important to know the difference between losing weight, losing fluids or losing fat .

What is the Best way to eat green leafy vegetables?

Cooked, raw, in juice… what is the best way to consume green leafy vegetables? Vegetables in general can be consumed raw in their natural state or cooked (cooked, steamed, grilled or baked ).” “For those people who do not usually have digestive problems or excess gas production, the best way to take advantage of all the properties of green leafy vegetables is to eat them raw in salads ,” emphasizes the expert. And, as she points out, “ the main nutrients of vegetables are altered by the cooking processes : vitamins are degraded by light and heat and minerals are partially dissolved and washed away with the cooking water.”

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To minimize the loss of vitamins and minerals when cooking green leafy vegetables, Dr. Mira gives us some tricks :

• Use as little water as possible to cook them.
• Add the vegetables once the water is boiling and not while it is heating.
• Do not let the vegetables soak once they are cooked.
• Take advantage of the cooking water for stews, creams or vegetable broths .
• If we steam them we will have less loss of nutrients.

Benefits of Green Vegetables

Green leafy vegetables are very nutritious, especially for women. As Dr. Mira points out, “in addition to fiber and water, green leafy vegetables are a good source of minerals such as calcium, potassium and iron (important especially during menopause to prevent osteopenia.

In childbearing age it will be essential to iron, especially in women with a tendency to suffer from anemia), folic acid and folates (which should not be missing in the diet of pregnant women ).” As the expert adds, they are also rich in vitamins and phytonutrients with antioxidant action

1. Essential Nutrients: They provide vitamins and minerals as the magical fuel for your body. Green veggies are chock-full of these powerful nutrients that keep your body running smoothly.
2. Fiber Friends: Meet your fiber superheroes! They’re the ones that help with your digestion and make you feel full and satisfied—like having a full health bar in a game!
3. Low on Calories, High on Impact: These greens might not look like much, but they’re the low-calorie champs! That means you can have more on your plate without worrying about too many calories.
4. Lower chance of Chronic Diseases: Eating green vegetables on a regular basis is linked to a lower chance of developing chronic illnesses such as type 2 diabetes, heart disease, stroke, and some types of cancer.
5. Better Skin Health: Green veggies provide vitamins and antioxidants that can help promote younger-looking, more radiant skin and possibly lessen the appearance of aging.

Weight Loss and Green Veggies

1. Weight Loss Sidekicks: Guess what? These veggies can help you in your weight loss quest! They’re like your trusty sidekicks—always there to lend a hand.
2. The Green Dream Team: Here, we’ve rounded up the heroes of weight loss, telling you why spinach, kale, and their friends are perfect for your journey.
3. Low in Bad Fats and Sugar: Green veggies are a great option for people who are concerned about their weight because they are inherently low in bad fats and added sugars, in contrast to many high-calorie, processed foods.
4. Hydration: A high water content in certain green vegetables, such as lettuce and cucumbers, helps with general hydration. By lowering water retention and increasing metabolism, getting enough water in the body can help with weight loss.
5. Metabolism Boost: Rich in nutrients like iron, some green vegetables, like kale and spinach, can promote a healthy metabolism and the generation of energy.
6. Nutrient Deficiencies Can Be Prevented: By including a range of green vegetables in your diet, you can guarantee that you are getting a balanced range of nutrients, which can help avoid bad eating patterns.

What happens if I eat greens every day?

1. Daily Green Boost: Dive into the benefits of having these green heroes every day—it’s like unlocking special powers!
2. Mix and Match Your Team: Variety is key! Learn why having a diverse team of greens can level up your health.
3. Heart Health: Eating greens on a regular basis lowers the risk of heart disease. Green vegetables contain antioxidants, potassium, and folate, which can help decrease blood pressure and improve cardiovascular health.
4. Bone Health: Vitamin K and calcium, which are abundant in greens like kale and collard greens, are critical for keeping strong and healthy bones.
5. Cancer Prevention: Certain greens, like kale and broccoli, have substances like sulforaphane and indole-3-carbinol that have been researched for possible anti-cancer effects.
6. Anti-Inflammatory: Greens’ antioxidants can aid in lowering the body’s inflammatory response, which is connected to a number of chronic illnesses.

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10 green leafy vegetables that help you lose weight

You probably already include some green leafy vegetables in your dishes, but try adding the ones that Dr. Mira recommends. Don’t cut corners with the quantities (they barely provide calories!) and you will notice a change in your body, in your feeling of energy and in your general health.

Many green vegetables have low-calorie, high-fiber, and nutritional value, making them great options for anyone trying to lose weight. The following green veggies are especially helpful for losing weight:

1. Sorrel: rich in vitamin A and C, potassium, magnesium and iron. Consume it in the form of salads (with red onion and smoked salmon, for example) and soups.
2. Chard: digestive, laxative and purifying. Try them in the form of chickpea stew with chard and cod .
3. Celery: cleansing and reduces cholesterol. The star ingredient in detox juices and smoothies.
4. Watercress: purifying and toning. Take it in cream form with garlic and apple sprouts.
5. Thistle: improves liver function. How about a recipe for thistle with pine nuts?
6. Cabbage: prevents osteopenia and osteoporosis due to its high calcium content. We propose some kale rolls.
7. Endive: ideal for use in appetizers due to its flavor and freshness (for example, grilled endive with cheese and honey sauce ), it helps the proper functioning of the gallbladder.
8. Lettuce: stimulates digestion and gallbladder function. The best way to consume it is in the form of escarole salad .
9. Spinach: protects the retina and helps reduce cholesterol, high iron content. Are you up for a delicious spinach puree?
10. Turnip greens: it is the vegetable with the highest calcium content. Add them to a turnip cream with leeks and cockles.

Conclusion

Now that you’ve uncovered the hidden powers of green leafy vegetables, remember, being a superhero isn’t just about muscles and capes—it’s about eating right and staying healthy! Keep up the good work and don’t forget: if you need extra guidance, team up with health experts for your superhero journey!

So, young superheroes, let’s bring out the green veggies and start our heroic journey to a healthier and fitter you! 🥬💪

Keep it green and keep it super!