What is so special about leafy greens? Why do I keep asking you to eat lots of green vegetables?
Over the past year, I have increased my intake of green vegetables dramatically. I’ve noticed positive changes to my body shape and enhanced fat loss from my legs.
Green Vegetables are great for fat loss for 3 reasons
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- Thermic Effect
- Phyto-nutrients
- Fibre
What is the Thermic Effect of Food?
The thermic effect of food, also known as diet-induced thermogenesis or postprandial thermogenesis, is a reference to the increase in metabolic rate (i.e. the rate at which your body burns calories) that occurs after ingestion of food. When you eat food, your body must expend some energy (i.e. calories) to digest, absorb, and store the nutrients in the food you’ve eaten. Therefore, as a result of the thermic effect of food, by consuming calories you actually increase the rate at which your body burns calories.
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What are Phytonutrients?
Phytonutrients are also known as phytochemicals. These are not something you find on the food pyramid by name, as they are not essential to the workings of the human body.
However, if you add them to your diet, you can reap some great benefits from them.
Phytonutrients can be a great aid in losing and maintaining weight and may aid with fighting diseases, such as cancer.
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Fibre can actually help you lose fat
We all know that fibre will help fight against heart disease, cholesterol, diabetes and colon cancer, but it also plays a role in losing fat.
Fibre can also lower cholesterol and blood pressure, and help to temper blood-sugar swings by slowing the absorption of carbohydrates into your bloodstream after meals. This lowers your risk of cardiovascular disease and type 2 diabetes.
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So how can I incorporate lots of leafy green vegetables into my diet?
Here is an example of the type of foods I eat on a typical day in order to maximise my intake of green vegetables
Breakfast is a green smoothie made up with almond milk. Add broccoli, kale, apple, some chopped ginger and a shot of protein powder for a healthy and satisfying breakfast.
I always take my lunch with me to work. I steam some green beans and asparagus or broccoli spears, add chopped pepper, sliced chicken and a hard-boiled egg. A slice of rye bread with a scrape of butter to give me my good starchy carbohydrates.
Dinner is vegetables roasted in coconut oil with fish, meat or chicken and some steamed broccoli or green beans. Add a small portion of sweet potato or brown rice.
I eat lots of nutritious snacks between my meals which may consist of nuts, oatcakes and peanut butter, raw vegetables, satsumas or similar.
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Rachel Law is a personal fitness trainer based in New Malden, Surrey. Qualifications: ActivIQ Level 3 Personal Training; Burrell Education Pregnancy Exercise Prescription; Burrell Education Advanced Pregnancy Wellness Practitioner; Burrell Education Advanced Post Natal Exercise Prescription; Burrell Education 3rd Age Women Optimal Health and Nutrition; Burrell Education Peri Natal Athlete; Burrell Education Pelvic Flow and Freedom; Olympic Weight Lifting; Premier Global Kettlebells; FIE Level Assessment and Mentoring