Will a salad a day keep the doctor away? Can salads and non starchy veggies cause fat loss?
The answer is quite possibly yes to both! What are non starchy vegetables? Non starchy vegetables are a powerful foundational food for your health and weight loss journey. Non starchy veggies (NSV) include leafy greens of all types, broccoli, cauliflower, carrots, cucumbers, bell peppers, string beans, cabbage, onions, mushrooms etc., among others an are an important staple for both health and weight loss and can be eaten in unlimited quantities. Some may do better with cooked vegetables, others may prefer salads and raw vegetables, and lastly, some prefer a combination of both. A larger list can be found at the bottom of your protocol/meal plan.
NSV are very low in calories as they are about 70-100 calories for an entire pound of them and about 25 calories per cup, whereas starchy vegetables (potatoes for example) are about 100-150 calories per cup. Since the average human eats about 5 lbs of food per day, and if 1-2 lbs are NSV, then this will lower your overall caloric intake for weight loss helping to provide bulk and contribute to fullness with less calories overall.
Can you have any NSV you want? Absolutely! All are healthy and provide an array of nutrients contributing to excellent health.
Research shows that higher intakes of NSV may lower the risk of developing cancer, heart disease, and stroke among other diseases.
How much should you consume? Strive to make lunch and dinner about 50% or more of your plate or bowl as NSV. In addition, if you snack, consider having NSV as snacks such as carrots, peppers, cucumbers, celery, broccoli etc. Strive for at least one pound per day of NSV, but 2 lbs will assist further for weight loss.
One easy way to get in a pound of veggies per day is including a large salad daily. A large salad can easily weigh about a pound particularly if you include crunchy, bulky vegetables.
Take home? Strive to consume medium to large amounts of non starchy vegetables daily, including a large salad daily and another large servings of veggies at another meal, typically lunch and dinner.
Have a healthy day!