Content

• Steps
• Advice
• Warning

According to statistics, in the US, about 45 million people want to lose weight. Many weight loss regimens will focus on a well-balanced diet that includes low-calorie, nutrient-rich foods from each of the food groups: protein, dairy, fruits, vegetables and whole grains. For those who do not like to eat vegetables or only eat a few vegetables, the application of the above diet will be difficult.However, by simply planning and using alternative foods, you will still be able to maintain a nutritious diet and lose weight.

Steps

Method 1 of 3: Prepare to lose weight

1. 

   Talk to your doctor. Talk with your doctor before starting a new weight loss or diet. Your doctor will recommend alternative diets or recommend vitamins and minerals to add to your diet if you want to avoid or limit vegetables.
   • Review your current weight, your weight loss goals, medications and medical history with your doctor.
   • Your doctor may also refer you to a dietitian for assistance.

2. 

   
   
   Meet with a licensed dietitian. An expert will guide you through the weight loss diet. In addition, your nutritionist can suggest other alternatives to vegetables.
   • Ask a dietitian to set up a meal or menu that doesn't contain too much vegetables and still ensures your weight loss goal.
   • You can ask your doctor for referrals or find reputable nutritionists on your own.

3. 

   
   
   Write down and track your weight loss goals. Setting goals will help you track your weight loss and be more motivated.
   • Set specific goals. Your weight loss goals must be specific and realistic. Also, set specific times for weight loss.
   • Keep in mind that the goal of losing a lot of weight in the short term is impractical and unhealthy. You should focus on decreasing slowly and over a longer period of time.
   • Understand that weight loss will be slower if you eat less vegetables (or fiber).
   • Set small goals in your long-term goals. For example, if you want to lose 9 kg in 5 months, a small goal should be to lose 1.5-1.8 kg in the first month.

4. 

   
   
   Make a weight loss menu. Weight loss menu makes eating and losing weight easier. You will then have a plan in place to follow throughout the week. Meal and snack menus help you focus and lose weight in the right order.
   • You can spend your spare time planning meals and snacks for the week. This will make it easier to follow the set diet.
   • Even if you want to avoid or limit your consumption of vegetables, make sure to include other food groups: fruits, proteins, animal milk and whole grains.
   • Make a menu for quick, easy-to-cook meals or dishes that don't require too much processing. Weight loss menus also need to be realistic. For example, it's impractical to prepare every dinner from scratch.
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Method 2 of 3: Make a weight loss diet without vegetables

1. 

   Serving size. As with any weight loss regimen, portion sizes are essential. You can gain weight if you eat too much, even for healthy foods.
   • Diet reduction is a relatively simple way to reduce total calorie consumption, thereby helping to lose weight.
   • When planning meals and snacks, you should stick to a standard serving size, i.e. 1 serving of vegetables is 1/2 cup or small whole fruit, 1 serving of cereal is 30 g or 1/2 cup, 1 1 serving of lean protein is 90 g, 1 serving of low-fat dairy is 1 cup (milk and yogurt) or 60 g of cheese. If you want to eat some vegetables, 1 serving of vegetables is 1-2 cups of green leafy vegetables.

2. 

   Calorie calculation. Calorie counting is another relatively simple way to lose weight. Cutting calories at every meal and snack will help you lose weight. Alternatively, you can replace high-calorie foods with low-calorie foods to reduce your total daily calorie intake.
   • Safe weight loss means losing only 0.5-1 kg per week. In other words, you need to lose the equivalent of 500 calories per day.
   • If you cut more than 500 calories or less than 1200 calories per day, you could be at risk of a nutritional deficiency. Losing weight through a diet that is too low in calories will not work in the long run.

3. 

   Eat 2-3 servings of fruit per day. Fruits and vegetables are one of the main sources of vitamins, minerals and antioxidants in your diet. Avoiding or limiting your consumption of vegetables reduces the amount of nutrients you eat through your food. Therefore, you should focus on consuming fruit every day to maximize the nutrients in your diet.
   • Experts recommend consuming about 2 servings of fruit per day. This equates to 2 pieces or 2 cups of fruit.
   • Fruits of different colors provide a different nutrient. Therefore, you should choose a variety of fruits with different colors to maximize the nutrients.
   • Eat nutritious fruit. All fruits are healthy, but some are more nutritious. For example, you should eat plenty of oranges, grapefruit, blackberries, and strawberries.

4. 

   Make your own or buy vegetable juice. Juicing is a popular way to consume fruits and vegetables. If you don't like eating raw or cooked vegetables, you can squeeze the juice to make it easier to drink.
   • Vegetable juices can be found in supermarkets and grocery stores. You can try a variety of brands to choose the best one. Add 1-2 servings of vegetable juice to your meals.
   • Buy 100% vegetable juice. Do not buy juices, juices, and juices containing added sugars.
   • Try squeezing vegetables for water at home. You can buy a juicer and squeeze your own vegetables. Note that vegetable juices will completely lose their smell when combined with sweet fruits like pineapple or apples.

5. 

   Make a smoothie. Similar to juice, smoothies are also a way to add vegetables to your weight loss diet. Many vegetables like spinach (spinach) are completely tasteless when combined with frozen fruit or other flavors.
   • Try combinations of different types of vegetables, fruits, and spices to choose which combination will stimulate the taste most.
   • Vegetables that can be combined with a fruit smoothie include: spinach, beets and carrots. These vegetables are a bit sweet and can be combined with sweet fruit.
   • Another advantage of smoothies is that it helps to keep whole fruits or vegetables, or in other words, you can consume fiber from vegetables.

6. 

   Add lean protein and whole grains. A balanced diet is essential to any weight loss plan. Even if you avoid vegetables, you should still include enough protein foods, animal milk and whole grains to maintain a healthy, balanced diet.
   • Choose lean protein if possible. For example, lean proteins like poultry, lean red meat, pork, seafood, lentils / beans, and eggs.
   • Animal dairy products are good sources of protein, calcium and vitamin D. Dairy should contain as little fat as possible. Examples include low-fat milk, yogurt, cottage cheese and cheese.
   • 100% whole grains contain fiber and vitamins to aid in weight loss. Choose whole grains like brown rice, quinoa, barley, whole-grain pasta, or millet.

7. 

   Take supplements. Vitamin and mineral supplements can be helpful when you are dieting and especially while on a low-vegetable diet.
   • There are many nutrients in vegetables that need to be replaced with other foods or supplements. Vegetables are fortified with potassium, magnesium, vitamin A, vitamin C, folate and antioxidants.
   • Take a multivitamin or multi-mineral supplement every day.
   • Note that supplements cannot completely replace foods or food groups in your diet. Supplements should only be viewed as "complementary" foods rather than as a complete replacement.

8. 

   Try new vegetables. Even if you don't like vegetables or want to limit your intake, understand that this is a group of nutritious foods that need to be supplemented every day. If it is difficult to find a vegetable that you like to eat, find a new vegetable or a new recipe that will interest you.
   • Try it again. If there is a vegetable that you don't really like or have stopped eating for a while, try eating it again. You may be surprised to see how the taste changes.
   • Buy vegetables that you have never tried before. There may be a variety of vegetables that you want to try. Buy them and prepare them to see if you want to eat the vegetables often.
   • Vegetables should be processed in many different ways. The Brussels sprouts may not taste good when steamed, but will have an appealing fatty taste when grilled.
   • Try vegetables that you might enjoy.Many vegetables have a slightly sweet taste and are not too strong or too bitter. Examples include beans, green beans, carrots, tomatoes, and bell peppers.
   • Avoid putting too much sauces, gravies and sauces on vegetables. Although it makes broccoli taste better, cheese sauce is relatively high in fat, calories and salt. Using too much fever will make it difficult to lose weight.
   • You can buy kale or spinach, then grind it into small pieces, freeze it, and cook with it.

9. 

   Add vegetables to the dish. If you do not like to eat boiled vegetables, you can add them to other dishes.
   • Add chopped vegetables to soups or sauces. This works for ketchup. Alternatively, you can add carrots or pumpkins to cheese-cooked pasta.
   • Vegetables can be added to baked goods. For example, you can add vegetables to a barbecue. Or you can add grated zucchini, pumpkin or carrot to muffins and pies.
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Method 3 of 3: Track weight loss progress

1. 

   Weigh yourself weekly. Regular weight weight is an important step when trying to lose weight. This way, you can track your progress and determine if your diet is working.
   • Should weigh 1-2 times per week. Daily scales do not show accurate results. Daily changes in weight (whether increased or decreased) are normal and do not reflect the true results of weight loss.
   • For the most accurate tracking, you should weigh yourself at the same time each day, the same day of each week and wear the same clothes (or not).
   • Regular weight gain has also been shown to help prevent weight gain.

2. 

   Keep a food journal to keep track of meals and snacks. Food journaling has been shown to help with weight loss successfully. You should write down all your meals and snacks to make it easier to keep track of them.
   • You can buy a notebook or download a food journal app. Take notes as much as possible.

3. 

   Re-evaluate your weight loss process. You should reassess your weight loss progress every 1-2 months. See how much weight you've lost and how effective your diet is. Remember, a low-vegetable diet will slow you down.
   • If you're losing weight in the right direction and really enjoying the food, continue with your current diet until you reach your goal.
   • If you notice that your weight loss is slow or not losing weight, take a break to reassess your lifestyle. You should be more diligent in your food diary to see if you are overeating.
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Advice

• Drink plenty of water: about 2 liters of water per day. Drink a glass of water 20 minutes before dinner to help you feel full.
• Weigh yourself and measure your body once per month to assess weight loss results in both kilograms and centimeters.
• Avoid processed foods. Packaged foods often contain a lot of sugar, salt and fat. In addition, you need to find out what the food you are eating contains.
• Let family members and friends know you're losing weight for encouragement and support.

Warning

• Always talk to your doctor before making any dietary changes or changes in your diet to safely lose weight and not harm your health.
• If not prepared in advance, a diet that is not diverse can cause nutritional deficiencies. If you avoid certain foods or food groups, you should get the nutrients inherent in these foods from other sources.
• Note that it is not possible to completely replace vegetables in your diet. Vegetables contain too many essential and important nutrients. Therefore, you should try it until you find a new vegetable, a new recipe or a new recipe that you love.