How to track your Veg for Fat-Loss…
This was a HOT TOPIC in the Powered by Positivity Community this past week as some of the ladies find their feet learning to account for their daily calorie intake and make better informed choices off the back of what they’re learning …
Veggies for Fat-loss & HEALTH.
If you have a goal to lose bodyfat and you are tracking your calorie or macronutrient intake to help you make progress then in general, for both awareness and accuracy - you want to track everything.
”If you bite it you write it, if you snack it your track it, if you drink it you ink it, if it goes in your smacker it goes in your tracker” blah blah blah but you get the idea:
Your body has to metabolize and process it if you consume it, so if you’re gonna use data collection for feedback you might as well make it as accurate and honest as possible.
The more honest you are about your habits + what you eat the better results you’re going to get.
HOWEVER, when it comes to veg, if you have a fat loss goal & you’re keeping track of your calorie intake, you’re MUCH BETTER OFF NOT tracking certain veggies.
Common concerns I hear about this:
“What if it’s sending me over my daily calorie aim?”
“How will I know if I’m going over my daily calorie goal then?”
”Won’t this screw up my progress?”
It might put you marginally over your daily aim.
You won’t know if you’re going over.
And no, this won’t screw up your progress.
Here’s why:
If you’re logging your spinach & broccoli it’s likely going to hike your carbs up, and bump up your calories marginally.
…& what this can do psychologically is actually result in you consuming LESS veg — when, MORE veg will actually benefit you in terms of the massive micronutrient payoff and the fact that it’s LOADED with fibre which leans towards better digestion, helps keep you fuller for longer on less calories than other foods, and keeps your gut healthy.
When you pull back on the veggies you’re likely going to feel less satisfied by your meals which lends itself to over-consuming OTHER things, & more picking and snacking between meals.
The payoff in terms of the vast amount of vitamins, minerals and fibre you will get from certain veggies VS the minimal calorie content really means that it’s just not worth accounting for these calories / carbs in your daily total.
And… here’s the clincher:
IF you’re not making progress and losing bodyfat …
It’s 100% absolutely NOT over-consumption of green veg that’s the reason you’re not losing weight.
EAT YOUR VEG IN ABUNDANCE!!!
Vegetables that have higher fiber content, do not count towards your daily carbohydrate intake.
A simple way to remember this is that green vegetables, whether they’re leafy or cruciferous, do not count towards your daily carb total.
Vegetables that have lower fiber content or that are more starch-based, such as potatoes, and rice, do count towards your daily carbohydrate intake.
Vegetables that are starchier in nature or have a lower content of fiber are the ones you should track.
Vegetables I recommend to Track (Starchier low fiber):
Potatoes
Rice
Sweet Potato
Carrots
Turnip
Butternut Squash
Beets
Tomatoes
Corn
Vegetables I recommend you DON’T Track
(“Free Veggies” / more fiber)
Artichoke
Asparagus
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Cucumber
Eggplant
Mushrooms
Peppers
Radishes
Salad Greens (lettuce, rocket, spinach, kale, etc.)
Zucchini / Courgette
And I’ll leave you with a quote to help you make better nutritional choices:
"Every meal is a short-term investment in how you feel and perform, a mid-term investment in how you look, and a long-term investment in your freedom from disease."
- Alan Aragon
Was this helpful? Let me know!
And if you need my help with your health, fitness or fatloss goals - just ask!
Laura “Eat your Veggies” Murray