Eat Green and Lose the Weight: How Greans Help Your Weight Loss
Did you eat your greens today? Green plant membranes found in foods such as spinach, kale, watercress, parsley, lettuce and broccoli sprouts have been found to actually help curb your appetite leading to healthy weight loss.
Fresh raw green leafy vegetables are long known to be among the most healthful foods you can eat. Studies confirm that a diet high in these veggies can lower risk of heart disease and cancer. They can also help reduce your urge to eat junk food by increasing levels of a certain hormone known to affect hunger.
Dr. Charlotte Erlanson-Albertsson of Lund University in Sweden and colleagues studied the effect of a diet high in green plant membranes among a group of 38 women, aged 40 to 65 years. Those who consumed at least 5 grams a day lost on average 11 pounds over three months, compared to only 7.7 in those given a placebo. Women eating the greens secreted more of a hormone known as glucagon-like peptide 1 (GLP-1) which is known to aid in satiety and to reduce the urge to eat junk food.
Green plants also appear to slow fat absorption by collecting around lipid droplets from food. Lab animals given greens displayed reduced weight gain, fat mass and blood lipids. Likewise, the women in the Lund study had decreased total and low-density lipoprotein (LDL – or “bad”) cholesterol readings.
10 Easy Ways to Eat More Spinach
1. Make a green smoothie. Add a couple of handfuls of baby spinach to your favorite fruit smoothie recipe.
2. Wilted: In a hot pan, warm olive or coconut oil. Add several handfuls of spinach. Leave it be until the spinach wilts. With a pair of tongs, turn over. Stir in some minced fresh garlic. Sprinkle with fresh lemon juice or a bit of apple cider vinegar. Season with salt and pepper.
3. Add it to Quesadillas: Finely chop spinach. Add half a cup to each quesadilla before cooking.
4. Add it to Soup: Spinach is a great way to up the nutritional value of canned soup. Just put a couple of handfuls in the bowl or pan before adding soup and heating on stovetop or in microwave.
5. Hide it in Spaghetti sauce: roughly chop and stir into warmed sauce.
6. Mix it into Chili: roughly chop and stir in right before serving.
7. Make Pesto: With ﬁve minutes and a food processor, you can whip up a qucik fresh, green pesto.
8. Stir it into Mac and cheese: I toss chopped spinach into any mac and cheese recipe, even the kind from a box.
9. Scramble it in eggs or fold into an omelette.
10. Use it as your salad base: Top with mandarin oranges, red onions, toasted pecans and a balsamic vinaigrette.
C Montelius, C Erlanson-Albertsson et al. Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women. Appetite Volume 81, 1 October 2014, Pages 295–304