All vegetables have important vitamins and minerals that we need that promote a healthy lifestyle. Veggies are also low in fat and calories in most instances, which means if you eat them instead of something that is high in fat and calories you can reduce your daily calorie intake.

According to the federal eating guidelines set by the United States Agricultural Department, we should strive to eat 2-3 servings of vegetables per day. The LoseFree Diet recommends even more than this – but there are ways to get them in much easier than you may think.

When it comes to what vegetables are best to eat to lose weight, there is a difference between what you are choosing. Some are higher in calories, sugars, and the dreaded diet C word – carbs than others. These ones that are higher in these are known as “starchy” vegetables whereas the other types are non-starchy varieties. Some foods may be classified as vegetables biologically, but in the sake of classifying foods for our diet may actually be considered grains.

Both types are good to eat, but you’ll want to try and limit yourself to only one of the starchy kind each day and get the rest of your servings from non-starchy varieties. (Although, obviously – it is far better to eat starchy vegetables than to go for a chocolate cake!)

Be sure to eat organic vegetables when possible – the last thing you’d want is to overload your body with pesticides and chemicals! If organic isn’t available in your area or not within your budget, make sure to wash them, wash them, then wash them some more.

Here are some of the starchy vegetables to think about: peas, potatoes, corn, squash, and yams. These are all yummy vegetables, but they do not tend to really give you the full benefits of other types.  Also, because they are considered to be starches, they are actually for some people the equivalent to a serving from the grains group. (Which is why if you’re someone prone to sugar addiction it’s likely I’ve just listed a few of your favorite vegetables – I know I’m a sucker for peas and mashed potatoes!) These foods aren’t bad for you – sweet potatoes are very healthy – but they ARE starchy in nature.

Now, all of the rest of vegetables are non-starchy varieties and for the most part you don’t really need to concern yourself with them all that much – just need to eat them as part of your regular balanced meals. However, I’m always asked things like, but yeah – what’s really BEST – should I be eating broccoli or spinach?

Since I don’t recommend going for a diet based on calories only, to me knowing which veggies are lowest in calories doesn’t really apply to me. Sure, there are low calorie vegetables such as celery – but how much nutritional value does celery actually offer? Very little, since the plant seems to be made up of pretty much only water. Celery is considered a negative calorie food, which means that your burn more calories just by the act of eating it then you get from it.

So, instead of thinking in terms of low calories, I prefer to think in terms of which vegetables give you the best nutritional bang for your buck – because getting the right nutrients is far more important than how many calories you should eat.

Another important aspect of dieting and losing weight is the effect of foods on your metabolism. This in my opinion is far more important than worrying about calorie or carb counts. A good metabolism is what helps you burn those calories and fat as opposed to storing them. If you can keep your metabolism in check, most people have no problems whatsoever trying to maintain their healthy weight.

So, to consult my handy list of foods that speed your metabolism and here’s the veggies we have listed on it:

Black Beans
Green Beans
Navy Beans
Kidney Beans
Spinach

These are just a few veggies, so it helps to learn more that are good for you to eat. It’s also important to remember that when it comes to eating your vegetables the more color the better. Striving to get at least two or three different colors each day will help you get the best

Cabbage (Hey, there’s a reason why people are going crazy over the cabbage soup diet – though that’s not one I recommend)
Leafy Greens – Lettuce, Mixed Greens
Red, Yellow, and Green Peppers
Squash
Broccoli
Cauliflower
Brussels Sprouts
Bean Sprouts (try them on a sandwich – yum!)
Carrots
Zucchini
Onions
Leeks

I know there are more veggies than just these – but this list of best vegetables for dieting is a great start to help you get more vegetables in your diet! Remember: Dieting successfully means you have to actually like what you are eating! If you absolutely hate vegetables, try hiding them in different foods. Sure, it sounds weird at first, but I have tricked my kids into eating many a things by mixing spinach and orange juice together in a blender for example.

Now that you know the best vegetables to eat to lose weight, what are some of your favorites? Share them in the comments below!

One of the scariest things about fast food nutrition facts is the high saturated fat and sodium content. If you are counting calories, you could eat your entire daily allowance with just one meal if you are not careful while eating fast food.

Here are some general guidelines to help you make healthy choices while eating at fast food restaurants:

1. Get a Salad: A salad can pack in some hidden fats and calories if you go overboard with the dressing, but is generally a healthy choice since it does include veggies. A grilled chicken salad with spinach and a moderate amount of low or no fat dressing is the smarter choice over a hamburger. If you really want a hamburger, get a small side salad instead of the fries.

2. Watch sugar: For years people have joked about the “Big Mac, Super Sized Fries and a Large Diet Coke” but it does in a way make sense. While a Big Mac and fries should be out of the question, getting a diet soft drink, unsweetened tea/coffee, or water will help you avoid extra fat, calories, and sugar. Also watch out for things like milkshakes and yogurts as they have a tendency to be high in sugar. If possible, ask for whole grain bread or tortillas. (Unfortunately many fast food places do not have whole grain anything!)

3. Take time to eat: Eating fast food usually means you are in a hurry. If at all possible, stop the car to eat and eat slowly – this will help you with portion control and keep you from mindlessly eating even if you’re no longer hungry. You can always save the leftovers for later.

4. Remember to Balance the Food Groups: You should try to get a serving of protein, vegetables, grain, and dairy at each meal. French fries do not count as a vegetable! Having one serving on each will help your body get the right nutrition, so be sure just because you are at a fast food restaurant you don’t forget these things!

5. Read the Fast Food Nutrition Facts Ahead of Time: Most fast food places now have their nutritional information on their websites as they are trying to be healthier and advocate good nutrition. Take some time to look at these fast food nutrition facts before going and compare what fits your dietary needs. To help you with this, we’ve listed some of the most popular fast food chains below.

Arby’s
Burger King
Jack in the Box Fast Food Nutrition Facts
KFC Fast Food Nutrition Facts
McDonalds
Subway
Taco Bell Nutrition Calculator
Wendy’s Fast Food Nutrition Facts

By following these tips and briefly studying the fast food nutrition facts, you can eat out at fast food restaurants in moderation and not blow your diet. Have any other fast food diet tips to add to our list? Share them in the comments below.

Here are 5 easy changes for your diet to lose weight for free:

1. Switch to Whole Grain: Refined flour and its food products (such as white bread, white rice, white flour, etc.) are not good for you. Instead, go for whole grain foods – whole grain cereal, whole wheat bread, oatmeal, and others have not only more nutritional value, but are also absorbed in your body differently as “good carbs”. So next time you’re at the grocery store, try buying the whole grain pastas, breads, and other carbs. Be sure you read the nutrition label, as many companies will try to trick you into thinking the food is whole grain when in fact it may have refined (or “enriched”) flours hiding in the ingredients list. Don’t be scared to try some new grains, such as Quinoa or rice pasta.

2. Reduce Your Sugar: Going sugar free can make a HUGE difference, not only in your progress in losing weight for free, but also in your mood and general happiness. Refined sugar can wreak havoc on your energy levels and your body’s ability to burn fat. Try to avoid sugar when possible, but if you’re craving for something sweet look for alternatives that don’t cause blood sugar spikes, such as pure maple syrup (not artificial!) or unrefined cane sugar.

3. Go Organic: These days most food comes over processed and full of everything from chemicals and additives to foods that make you unwell because they are lacking the nutrition your body needs. Not only will switching to organic foods help your body detoxify, but it also tastes way better, too.

4. Eat more veggies: Instead of snacking on potato chips or a candy bar, why not have some carrots or asparagus? Okay, so I know that doesn’t sound that great (or easy) but just by gradually adding a few more veggies to your diet, you will have more success in your quest to lose weight for free. Don’t be afraid to experiment and add veggies into dishes you already enjoy – spaghetti, chili, or stir fry are all great meals you can add more veggies to. You can’t get fat eating vegetables, so eat all you want.

5. Drink more water: Chances are you’re not drinking as much water as you should be. Anytime you are feeling hungry (especially if you know the hunger is probably stemming from boredom) drink 1 full glass of water before you have your snack You should also try to drink a glass before and with meals to help you control your portion sizes. Another good alternative is to make a smoothie of fruits and vegetables.

Making these 5 simple changes to your diet won’t help you see results overnight – but just by starting to practice these tips will help you ease into the diet without a total diet overhaul or dramatically changing your eating habits yet – making it much easier to stick to your diet as time goes on.