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Vegging out leads to weight loss. Super foods for your Super Body, Super Brain: Free Recipe!

June 17, 2011
Duncan diet and salads

Vegging out can lead to weight loss


Vegetables are rich in fiber; they are loaded with antioxidants, vitamins and very many beneficial phytochemicals. Including plenty of vegetables in your diet will give you better overall health. The major health organizations and your mother have been telling you that for years. But did you know that adding extra vegetables to your meals could make weight loss easier? It is true. Fat is very caloric, so cutting back on fats saves calories, however adding a soup or a salad to your meals will actually reduce your caloric intake even further.


The salad story: In a recent study researchers at Penn State found that when individuals who ate 3 cups of a low calorie salad before lunch consumed a total of 12% calories less per meal than if the salad was omitted. According to this study big portions make you feel as if you have eaten a lot, even though the large meal was only a low calorie vegetable. The 3-cup salads used in this study included iceberg and romaine lettuce, carrots and tomatoes, celery and cucumbers, fat free dressing, and 1 oz. of light mozzarella cheese.


The soup story: Vegetable soup results are even more impressive: May 1, 2007 Penn State University study shows that starting a meal with a soup may help you cut calories. Participants in this study were fed a 150-calorie broth based vegetable soup prior to lunch. Bottom line, participants consumed 20% fewer calories when they started the meal. A 20% calorie reduction– that is impressive.


Vegging out. So whether you are getting your veggies from a soup or a salad, do not overlook this highly effective tool that yields easy weight loss. Low-density, high volume foods can make you feel full and satisfied while reducing the total caloric intake.
P.S .Make sure you remember to use a fat free salad dressing for your salads. And remember to avoid calorie rich cream soups. Calories do count.


2 cups thinly sliced leeks, white part only
1 garlic clove, minced
5 cups chicken broth, store-bought
2 cups diced peeled potatoes
4 cups diced zucchini
4 cups diced yellow summer squash
2 tablespoons chopped green onions or chives
2 cups low fat milk
Salt and pepper

In a large saucepan, combine leeks, garlic and a ¼ cup of broth. Simmer, covered, over moderate heat for about 3 minutes. Add potatoes and remaining broth, bring to a boil and simmer until potatoes are tender, about 10 minutes. Add zucchini and summer squash, cover and simmer until tender, approximately 10 minutes. Remove from heat, add the milk,  puree in a blender. Return ingredients to rinsed saucepan and reheat gently. Season to taste with salt and pepper. Stir in the chives or green onions just before serving.
(May also be chilled and served cold, like a vichyssoise)

Serves 4    Serving size 1 ½ cup    Calories: 130
Total fat: 2g    Total carbohydrate: 18g    Protein: 9g

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