Non-Starchy Low-Calorie Vegetables

Eating low-calorie greens and non-starchy vegetables is essential to the SOZA Weight Loss program. These nutrient-rich items are highly beneficial for achieving a healthy diet, providing few calories yet plenty of nutrition. 

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That said, as much as you love eating more veggies, overconsumption of certain vegetables may slow your weight loss efforts. 

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Leafy greens are unlimited. Some examples of leafy greens include:

• Spinach

• Kale

• Swiss chard

• Arugula

• Collard greens

• Mustard greens

• Beet greens

• Bok choy

• Romaine lettuce

• Iceberg lettuce

• Cabbage

• Endive

• Escarole

• Watercress

• Dandelion greens

• Turnip greens

• Radicchio

• Mizuna

• Tatsoi

• Frisée

These greens are often used in salads, soups, stir-fries, and as a side dish to accompany main meals. They are also a great source of vitamins, minerals, and fiber, making them an excellent addition to phase 2. 

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Eat at least 3 cups a day of these vegetables with meals. This is because these nutritious veggies may be higher in calories and carbs, which can spike blood sugar levels. 

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• Alfalfa sprouts

• Artichoke

• Asparagus

• Bamboo shoots

• Bean Sprouts

• Beans (legumes)

• Bell Peppers (Organic)

• Brussel Sprouts

• Carrots

• Cauliflower

• Celery (Organic)

• Celery root

• Cherry tomatoes (Organic)

• Garlic

• Ginger root

• Green Beans

• Jalapeno Pepper

• Konjac (Glucomannan, miracle noodles)

• Mushrooms

• Okra

• Onions

• Parsley

• Pimento

• Pumpkin

• Radish

• Scallions

• Spaghetti Squash (baked)

• Spring Onion

• Squash (Organic)

• Tomatoes (Organic)

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If your weight loss stalls and you happen to be having more than 3 cups of the below vegetables, then reduce your intake of the below:

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• Avocado

• Beans (kidney, cannellini, mixed beans, edamame, etc.)

• Beetroot (Beets)

• Butternut Squash (Pumpkin)

• Carrots

• Celeriac

• Chickpeas

• Olives

• Onion

• Peppers

• Pumpkin

• Shallots

• Tomatoes 

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We recommend seeking seasonal vegetables with maximum quality and taste for a minimal cost. You can even freeze veggies to make them last longer! As you journey towards your goals, follow your instincts when deciding which vegetables to add to your plate - they can be incredibly versatile and nutritious.

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We want to remind you that although calories are an essential factor in this process, being flexible with them (particularly when there is a variety of nutritious and low-calorie non-starchy vegetables on offer) is incredibly important for successful long-term weight loss.

The abundance of nutrients and benefits you will receive from these veggies makes them a much better choice than the few extra calories they may add to your daily count.

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