Vegetables can help in you weight loss journey. It can help detox your body, help balance the endocrine system so the body can function properly.
Vegetable comes from the Latin word vegetare that means to enliven.
Nutrient-dense live food like vegetables are needed to heal a failing endocrine system. Failing endocrine system can result in weight gain. Vegetables have a great healing property that can help your endocrine problem. Best eaten raw, vegetables are the source of vitamins, minerals, and plant chemicals. The high amount of fiber in vegetables buffer insulin, the fat-making hormone. Vegetables are low in sugar and calories.
Vegetables have high potassium and very low sodium. Beets and celery are for people who have gallstones and kidney stones because of the high sodium content. Sodium helps balance the excess calcium.
Most overweight people have severely dehydrated cells despite drinking lots of water daily. You need to eat lots of vegetables up to six months to replace the potassium within the cells.
I remember after I took Kale Shake daily for 3 months, I began shedding the water weight day by day. The water retention really did go away after taking lots of vegetables in my diet.
Always get it from real food, potassium supplement cannot help correct the problem.
Processed or canned vegetables have high sodium and low potassium so they even give you more problems.
Why Do We Need To Consume Lots Of Vegetables To Lose Weight?
People with excess weight has more sodium than potassium ratio in their body. Vegetables with high potassium will bring the body fluid levels into a normal range.
Remember, you can not handle the problems with supplements, you can only address the problems with real whole foods. Water weight problems always need high potassium foods to release the water.
Potassium lowers insulin. When you have potassium, your insulin will be under control. When the insulin is high, it keeps you out of fat-burning mode. Potassium also helps hold protein in your body. It has many benefits for your body.
When you think of potassium, maybe the first thing that comes up is banana. I know banana has a lot of potassium, but the best source of potassium is vegetables. Banana has a lot of sugar in it and it can raise your insulin.
How Much Potassium Do You Need In A Day?
You will need 4000 to 4700 milligrams of potassium in a day. I recommend that you eat 7-10 cups of vegetables per day. It’s not going to reach the amount needed, but you can get the potassium from your other foods, meats, etc. So, if you total it up, it could reach close to the amount needed to have a healthy body.
Adding a lot of raw vegetables in your diet will be the most important actions of your health journey. I guarantee you will feel much better.
That much potassium sounds a lot. Actually, you can have it in 2 large salads. Eating a large plate of salad can be time-consuming and difficult. You can get full before you even finish the salad. I suggest you drink the salad as a shake.
Some people are aggravated by the fiber in kale shake. If you get bloating after drinking kale shake, you can change the vegetables to spinach or other vegetables.
You also can blend the shake and store it overnight in the fridge. This helps break down the fibers which will be easier on the digestive system.
Best Way to Consume Vegetables
Heat destroys the nutrients. Vegetables are best consumed raw. The nutrients that are still fresh in vegetables will help heal your body. The more raw vegetables you consume, the faster the endocrine system heals. The ideal percentage of eating raw vegetables is 80% if possible.
You can steam the vegetables lightly. If its cooked too long, the nutrients are already taken away.
Vegetables are best consumed during the day. Some people cannot stand the fiber in vegetables that it disturbs their sleep.
Vegetables can be eaten with unlimited quantities. They include alfalfa sprouts, artichokes, asparagus, avocado, bamboo shoots, celery, cilantro, beets, carrots, garlic, leeks, lettuce, mushrooms, parsley, seaweed, spinach, and many others.
I will list down some of the best cruciferous vegetables that can help you lose weight.
Cruciferous Vegetables To Help Weigh Loss
Cruciferous vegetables contain glucosinolates and have some amazing properties that help detoxify the liver. They are anti-estrogen, anti-cancer, and anti-toxic chemical. Estrogen is considered as one of the hormones that blocks fat-burning. That’s why eating cruciferous vegetables will help you lose weight.
12 Best Cruciferous Vegetables To Eat
Some of you may say that cabbage can cause bloating. You can have it steamed lightly so it doesn’t aggravate the digestive system too much.
- Brussels sprouts
Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants. It helps reduce the risk of cancer, inflammation, cardiovascular diseases, and lower blood sugar.
Brussels sprouts can help you lose weight because it has low-glycemic load and high in fiber.
You can have it sautéed or raw in your salads.
Broccoli has high folate content and vitamin A, K, and C. It is low in calories and high in fiber. It has anti-cancer property. Broccoli also has high calcium that is good for the bone. Its phytonutrients help detoxify liver.
Cauliflower is a cruciferous vegetable that is very high in fiber and contains vitamin B and C. It provides antioxidants and phytonutrients that is also anti-cancer. Choline in cauliflower is good for the liver and beneficial for cognitive function.
Cauliflower is used as substitute for rice in Ketogenic diet. You can serve it steamed, or baked with cheese. It can also be used as substitute for rice in Ketogenic diet.
Kale is considered the new superfood that is high in fiber. Its green, leafy profile has very high potassium content that can help reduce the risk of cardiovascular diseases. It is a good source of vitamin C and iron.
Kale’s fiber can aggravate some people’s digestive system. You can steam it lightly before consuming. Add some lemon in your kale shake to give more refreshing flavor.
You can have it as your green smoothie with other vegetables or as an addition to your salads.
My Kale Shake Recipe:
- 5 pcs Kale
- 4 pcs Bok choy leaves
- Half Lemon Squeezed
- 4 pcs of pineapple
- A glass of water
- A few ice cubes
- Stevia (optional)
Radishes are edible root vegetables. They are good source of vitamin C, have anti-cancer property and help support your digestive system.
You can put thin radish slices into your salads or you can pickle them and store them in the fridge.
- Turnips and turnip greens
Turnip greens are nutrient-dense food that is low in calories. The root and the leaves are edible.
Because of high vitamin A and C content, turnip greens can help maintain healthy skin and hair. Turnip and turnip greens are also good source of iron.
- Bok Choy
Bok Choy looks similar to mustard greens. It is a type of Chinese cabbage. I like to have it in my kale shake because of its sweet taste.
BokChoy can be cooked with olive oil, garlic, and soy sauce.
Watercress is now getting popular as one of the latest superfoods. Its anti-cancer, antioxidant properties have many health benefits like lowering blood pressure, maintaining healthy bones, lowering blood glucose.
Watercress is best eaten raw as salads. Cook it slightly because it is more tender than other greens. You can have it in your veggie shake or with your soup.
Collards are leafy dark green vegetables with tough stems. They belong into one group family like kale, turnips, and mustard.
Collards have the same characteristics as kale and mustard greens.
- Mustard greens
Mustard greens have high phenol content. It is rich in flavonoids, number two behind kale. You can include mustard greens as one of the cruciferous vegetables in your diet to receive the amazing health benefits provided by the cruciferous vegetable family.
You can have mustard greens sautéed with walnuts or you can have young mustard greens as additions to your salads.
Rutabaga is a root vegetable. It looks similar to turnip, but it’s a hybrid between a turnip and a wild cabbage. Rutabagas grow in cool climates. They are large and more yellowish.
It has a slightly bitter flavor but sweeter and milder when eaten raw. When cooked, it will taste more savory, like a rich potato. You can have it mashed with cream and cheese.
Choose your salad dressings wisely. Do not buy salad dressings with soy oil, corn oil, canola oil, because most of these oils are GMO. Avoid high fructose corn syrup, MSG, dextrose, and cane sugar/beet sugar.
You can mix your own salad dressings with balsamic vinegar and olive oil, or apple cider vinegar with olive oil, or lemon with olive oil.
Sprinkle some Nutritional Yeast on top of your salads for more flavor. Nutritional Yeast will give you added health benefits other than the cheesy flavor.
Maybe you have heard that consuming cruciferous vegetables will have effect on your thyroid glands, because they deplete the iodine reserves. There is a solution to it. Add some iodine supplement from sea kelp. Sea kelp contains iodine, selenium, and trace minerals. They are essential for the conversion of thyroid hormones, T4 into T3.
There are so many benefits of having cruciferous vegetables in your diet. They help balance the hormones, detox the liver, and have antioxidant properties. They have the ability to improve the liver. Remember the liver is the hub for all fat-burning hormones. If the liver is in proper function, it will help you lose weight.
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Hi all! My name is Claudia Syanny and I write articles here at Olive Oylee! I believe that everyone is entitled to know how the body works to get a healthy body. I share my experiences and the strategies I used to be healthy and lose weight in the end.