Review your current weight, weight goals, medications and health history with your doctor. Your doctor also may be able to refer you to a local dietitian for additional help.
Ask your dietitian for help designing a meal or eating plan that doesn’t focus heavily on vegetables but that could still produce weight loss. To find a dietitian in your area, visit the EatRight website and click on the orange “Find an Expert” button on the top right.
Be specific with your goals. You want to set goals that are specific and realistic for you. Also give yourself an end date. Remember, a large amount of weight loss in a short period of time is not realistic or healthy. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Focus on losing smaller amounts of weight over longer periods of time. Realize that with a lack of vegetable consumption (and subsequent fiber consumption), weight loss may be slower. Set smaller goals before your long-term goals. For example, if you want to lose 20 pounds in five months, a smaller goal would be to lose four pounds within the first month.
Spend some free time writing up an entire week’s meals and snacks. It’s much easier to stick to a diet when you have a plan in place. Although you may be avoiding or minimizing the amount of vegetables that you include in your meal plan, make sure you’re including all the other food groups: fruits, protein, dairy and whole grains. Be sure to plan for quick meals, easy-to-cook items, or meals that require little cooking if necessary. You want to be realistic with your meal plan. If a scratch-made dinner isn’t realistic each night, make sure to account for that.
Decreasing your portion sizes can be a fairly simple way of decreasing your overall calorie intake, which can result in weight loss. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source When planning and serving your meals and snacks, follow these standard portion sizes: 1 serving of fruit is 1/2 cup or 1 small whole fruit, 1 serving of grains is 1 oz or 1/2 of a cup, 1 serving of lean protein is 3 oz, and 1 serving of low-fat dairy is 1 cup (milk and yogurt) or 2 oz of cheese. If you do eat some vegetables, 1 serving of vegetables is 1 cup or 2 cups of leafy vegetables.
Losing weight safely means only dropping one to two pounds per week. In terms of calories, that equates to eating about 500 calories less each day. If you cut out more than 500 calories daily or are eating less than 1200 calories daily, you could be at risk for nutrient deficiencies. Weight loss achieved with very low calorie diets is generally not sustainable long-term.
It’s recommended to consume about two servings of fruit daily. This equates to two pieces or two cups of fruit. [6] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Each color fruit offers you a different nutrient. Choose a variety of fruit and different colored fruits each day to maximize your intake of different nutrients. [7] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Also, eat nutrient-dense fruits. Although all fruit is a healthy choice, some fruits offer more nutrients than others. For example, try these: oranges, grapefruits, blackberries and strawberries. [8] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Vegetable juice is available at grocery stores. Try a few brands to see if any of them are tasty. If so, add one to two servings of vegetable juice to your meal plan. If buying a fruit/vegetable juice combo from the store, make sure to buy 100% juice. Do not purchase juice mix cocktails, juice concentrate, or any products with added sugar. Try making your own juice at home. You can purchase a juicer and make a variety of combinations yourself. Many times, vegetable juice is completely masked when mixed with sweet fruit like pineapple or apples.
Try different combinations of fruits, vegetables and mixing liquids to see if there is a combination that strikes your fancy. Vegetables that mix well with fruit smoothies include: spinach, beets, and carrots. These vegetables are slightly sweet and blend well with sweet fruit. Another benefit of smoothies is that you’re keeping the entire fruit or vegetable whole, which means you’re consuming the fiber from these foods.
Choose lean protein if possible. Items like these are considered lean protein: poultry, lean red meat, pork, seafood, lentils/beans and eggs. Dairy foods are excellent sources of protein, calcium and Vitamin D. [9] X Research source These should be low-fat if possible. Choose from: low-fat milk, yogurt, cottage cheese, and cheese. 100% whole grains contain fiber and vitamins that will support your weight loss. [10] X Research source Choose items like these whole grains: brown rice, quinoa, barley, 100% whole wheat pasta or millet.
There are a variety of nutrients found in vegetables that will need to be replaced by other foods or supplements. Vegetables provide high amounts of potassium, magnesium, vitamin A, vitamin C, folate, and antioxidants. [11] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Take a 100% complete multi-vitamin/multi-mineral each day. Note that supplements are not meant to fully replace foods or entire food groups in your diet. Think of a supplement more as a “back up” then a full replacement.
Try, try, and try again. There may be a vegetable that you don’t particularly enjoy, but haven’t tried it in a while. Give it another go. You might be surprised your taste buds have changed. Buy a vegetable you’ve never tried before. Maybe there’s an exotic or interesting item you’d be willing to try. Bring it home and prepare it to see if it’s something you’d be willing to eat more regularly. Try preparing vegetables with different cooking methods. A steamed brussels sprout might not be appetizing, but when they’re roasted, they’re nutty and delicious! Try vegetables that you’re more willing to like. Many vegetables are slightly sweet and don’t have a strong or bitter flavor. Consider trying: peas, green beans, carrots, tomatoes, and bell peppers. Try to avoid putting a lot of sauce, gravy or dressings on vegetables. Although a cheese sauce makes broccoli tasty, it’s generally higher in fat, calories and sodium. Overdoing it with sauces like these can work against your weight loss. A great option is to purchase kale or spinach, puree it until it is in small pieces, freeze it and add it to recipes.
Puree extra vegetables in soups or sauces. This works great for tomato sauce. You can also add pureed carrots or butternut squash to your mac and cheese. Vegetables are also well-hidden in baked goods. Try adding pureed vegetables to items like meatloaf or meatballs. You can also add shredded zucchini, summer squash, or carrots to foods like muffins and cakes.
Weigh yourself about one to two times per week. Hopping on the scale each day doesn’t show you the most accurate progress overall. Daily fluctuations in weight (either a gain or loss) are normal and might not reflect your true overall progress. [12] X Research source For the most accurate trend, weigh yourself at the same time of day, on the same day of the week and wear the same clothes (or wear no clothing). Regular weigh-ins have also been shown to help prevent weight-gain. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
You can purchase a journal or food journaling app. Track as many days as you can. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
If you’re doing well, losing weight and enjoying the diet you’ve adopted, keep going until your goal weight. If you notice your weight loss has slowed or stopped, take a step back and reevaluate your lifestyle. Being more diligent with your food journal can help see if there’s any areas where you’ve slipped up or are eating more than you should.
