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How Many Veggies Do I Need to Eat a Day to Lose Weight?

Eating More Veggies Can Help You Lose Weight — Here's How Much You Need Per Day

When I asked registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook, what's the simplest thing people can do to start losing weight — something sustainable they can do every day — she said "eat more vegetables."

Eating more veggies isn't just good for losing or maintaining weight. The fibre helps improve digestion by preventing constipation and bloating, which helps you feel lighter. The nutrients in veggies give you energy and the antioxidants help prevent disease. Here's how many veggies you need a day to lose weight.

Image Source: POPSUGAR Photography / Jenny Sugar

How Many Veggies Do I Need Per Day For Weight Loss?

For weight loss, we know feeling full is so important, Leslie said, and the fibre and high water content in vegetables helps us feel satiated longer. "For good health, we should aim for seven to nine servings of fruits and veggies per day. We know veggies reduce the risk of almost every chronic disease, so the more the better," Leslie said.

One serving of vegetables is one cup of raw or half a cup of cooked. She recommends her clients eat at least two cups cooked or four cups raw (like in a salad) of veggies with lunch, and two cups cooked or four cups raw with dinner. Making this dietary change fills you up faster so the higher-calorie foods on your plate will make up less of your meal. "From these two meals alone, it yields about four servings per meal so that's eight total for the day.

Image Source: POPSUGAR Photography / Jenny Sugar

Which Veggies Are Best For Weight Loss?

All veggies that are non-starchy are great for weight loss since you can eat as many you want with minimal calories, Leslie explained. Go for salad greens like kale, arugula, and spinach, as well as broccoli, cauliflower, carrots, cabbage, bell peppers, cucumbers, courgette, mushrooms, celery, and onions. "The only ones to watch portions on would be potatoes, sweet potatoes, corn, peas, and cooked beans," Leslie said.

Image Source: POPSUGAR Photography / Jenny Sugar

How Can I Ensure I Get Enough Veggies Each Day?

Be sure to eat a mix of cooked and raw veggies. You can add spinach to your breakfast smoothie, munch on a big kale salad with roasted butternut squash for lunch, have veggies with hummus for a snack, and enjoy roasted broccoli and cauliflower with dinner. Eat all of the colours and aim for at least five different coloured fruits and veggies per day for optimal antioxidant intake.

Eating veggies throughout the day will help you feel full and satisfied, so you won't feel hungry, but will still lose weight. Leslie said, "also don't just think about weight loss, but also all the antioxidants you are eating!"

Here are some creative ways to eat more veggies. If you prep them ahead of time, it'll be much easier to ensure you get your fill!

Image Source: POPSUGAR Photography / Jenny Sugar

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