Vegetables aren’t particularly liked for their flavour, but who says they can’t transform into delectable dishes?
Let’s face it; many people don’t like eating vegetables. Oftentimes it’s one of the reasons they are not healthy because food that is bad for us is just too tasty and pleasure-inducing – almost addictive! So how can we incorporate vegetables into our diet when our goal is weight loss?
Try to keep an open mind – and be patient
Especially for people who ‘hated’ vegetables for years, it could be a struggle to force them to incorporate these into their diet. Though it may help having access to correct information on benefits it brings and seeing the positive effects firsthand.
In addition, be patient because nothing good comes instantly, and just because the weight loss is gradual doesn’t mean your diet isn’t working at all. Also, it is said that sensitivity to intense flavours decreases as we get older, making us enjoy foods we once disliked as children .
Planning your meals is key
Some people ask for help from a nutrition coach, while others scour the web – it would also be beneficial to consult your doctor when making changes in your diet for safety purposes. One thing is for sure; an improved diet doesn’t happen by accident.
You can start by stocking up on your vegetable stash; this could be in frozen form so veg have a longer shelf life, as well as choosing the pre-cut vegetables for easier handling and preparation.
Some vegetables available pre-cut are broccoli, cauliflower, carrots, onions and peppers, to name a few – although it’s worth remembering that you’ll want to eat pre-cut vegetables first (generally within three to four days), as they go bad faster.
It’s also good to plan your next-day meals before bed if weekly planning is too advanced or too laborious. Also, there are mobile apps available for meal planning.
Vegetables to try for your diet
Now, for the most-awaited vegetables to try. Here are some suggested dishes for weight loss:
Avocado toast with cheese and tomatoes: is diabetes-friendly and resembles a balanced plate. It contains fibre from non-starchy vegetables, complex carbs, healthy fat and protein.
Partnering carbs with other macronutrients is vital to controlling your blood sugar from spiking to maintaining good blood sugar and energy levels through the day .
Cauliflower rice bowls: consuming cauliflower rice instead of regular grains is a way to cut back on carb intake. It lowers the carb content of the meal and provides plenty of vitamin C. This water-soluble nutrient is essential for wound healing, skin health many other body functions.
Chickpea salad sandwiches: chickpeas are a universal vegetarian protein. Some research recommends that chickpeas aid weight management due to the vitamins, minerals, fibre, and variety of valuable compounds they contain. The texture of chickpeas makes them especially easy to smash with a fork and create a chickpea filling for sandwiches.
Eggplant pizza: Non-starchy vegetables like eggplant helps with weight loss, as it has low calories and high fibre. Using it in place of regular pizza crust is a great way cut back on consuming too much refined carbs (also known as simple carbs or sugars).
Lentil soup: soups are very ideal, as they can be prepared ahead of time and ready for reheating when meal time comes . It’s ideal for losing weight because lentils provide filling protein and carbs, while th other ingredients add more fibre. These are also a good iron for blood health .
Tuna egg salad stuffed peppers: with both tuna and eggs being high protein and affordable ingredients, this help keep you full for longer after your meal. While egg and tuna salads are commonly served on bread, you can stuff them into bell peppers as a low carb meal option.
Quinoa and black bean stuffed sweet potatoes: Sweet potatoes provide energizing carbs, fibre and beta carotene, which helps meet the body’s needs for vitamin A for immune system support . Plus, stuffed sweet potatoes are easy to prepare and pack, so you can have a convenient meal even while on the go.
Zucchini noodle stir-fry with chicken: this is a delicious choice to when watching your weight. ‘Zoodles,’ look like regular noodles without all the extra carbs. Zucchini has fibre and micronutrients, while the chicken adds protein to this dish. In addition, eating chicken with a vegetable-rich diet is linked to a reduced risk of developing obesity .
It comes down to commitment and remembering your goal/s. Why are you on a diet? Weight loss, on the path to a healthier lifestyle, you don’t want to get sick – even having your loved ones in mind and being around for them longer are all valid reasons.
It’s not easy, but when things get challenging, it’s great to reflect and remember why you started in the first place. Also, good health is one of the best gifts you can give yourself, so always check with your medical practitioner before trying anything.