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Weight-loss Basics

Perhaps you have made a resolution to lose a few pounds in 2020. There are a mind-boggling number of books, articles and internet pages devoted to the topic of weight loss. How do you choose a plan? While there is no one-size-fits-all plan, here are a few things to keep in mind.

Think about the concept of nutrient density. What foods give you the most nutrient value per pound of food? After all, you are eating to provide good nutrition to your body, and you will continue to feel hungry until you satisfy the body’s nutritional needs. Hands down, the green leafy vegetables will win every time for the highest amounts of vitamins, minerals and antioxidants. Next, in descending order of nutritional value, comes other green veggies, then non-green veggies, fresh fruits, beans, raw nuts and seeds, starchy vegetables, whole grains, and fish. Dairy products, eggs and meat simply pale in comparison.

If your stomach is empty and you swallow 400 calories of refined, processed oil, your stomach will still be mostly empty and you will feel very hungry. If you eat 400 calories of chicken, your stomach will be less than half full and you will still feel hungry. By eating 400 calories of vegetables, your stomach will be full and you will no longer feel hungry. By eating a diet that is mostly plant-based, you will keep your caloric intake low, but receive all the nutrients and fiber that your body requires. Losing weight by filling up on veggies will be good for your waistline, and provide the best protection from debilitating illnesses.

--Dr. Kate Kennedy

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