Will I Lose Weight If I Don't Limit My Low Carb Veggies?

Despite the claims of fad diets, weight loss is not about magic food combinations. The true bottom line of weight loss is using more calories in physical activity and daily living than the amount of calories consumed each day. While there are no foods or beverages that will erase weight, there are some foods that are both low calorie and nutritious--low-carbohydrate vegetables are among them.

Background

The Institute of Medicine published a report in 2002, recommending that American adults obtain 45 percent to 65 percent of their daily calories from carbohydrates. This same report recommends 38 g per day of fiber for men 50 years and younger; 25 g per day of fiber for women in the same age group. Daily fiber intake recommendations for men older than 50 years is 30 g per day; for women of the same age group the recommendation is 21 g of fiber daily.

Vegetables provide both healthy carbohydrates and fiber to your daily diet.

Considerations

The University of Maryland Medical Center notes 1 lb. of body weight is equal to 3,500 calories. To lose 1 lb. requires using 3,500 more calories than you consume. Losing 1 lb. may be accomplished by a reduction in daily calories or increasing physical activity--or a combination of both. Replacing high-calorie foods with low-carbohydrate vegetables is one method of reducing your daily calorie intake to promote weight loss.

Benefits

Mayoclinic.com recommends fruits and vegetables as having low energy density. What this means for you is that these foods provide fewer calories in larger portions than foods with high energy density such as baked goods or fatty foods.

The definition of a low-density food is one with a relatively high water content, high fiber and low fat, according to Mayoclinic.com. Fruits and vegetables fit that definition.

By including fruits and vegetables in your diet plan, you'll not only be consuming low energy density and low-calorie food, but also consuming fiber that can make you feel full longer because fiber takes longer for the body to digest than non-fibrous foods.

Features

Compare like portions of different foods to better understand the health benefits and weight-loss potential of low energy density foods.

Nutri-Facts states that 1 cup of chopped frozen broccoli when steamed provides 52 calories per serving and 5.5 g of dietary fiber. One cup of cooked enriched, long-grain white rice provides 200 calories per serving and 0.7 g of dietary fiber.

Expert Insight

In addition to aiding weight loss, carbohydrates from fruits and vegetables aid in good health. The Nov. 7, 2005 edition of "Current Atherosclerosis Reports" provides a review written by members of the Division of Endocrinology, Oregon Health and Science University that states when carbohydrates from a plant-based diet are consumed, it is associated with less obesity, diabetes and coronary artery disease.