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The goss on veg

A theme I'm seeing all the time coaching people is that they are telling me they are making a conscience effort to minimize crby foods and to maximize vegetable portions, but they still aren’t seeing results in their weight loss leading to frustration.


What could the problem be? Sometimes it’s because they are eating too many high carb foods and veg, leading to an insulin spike, and therefore “fat storage".


Lets talk veg.

The starchiest veggies are peas, corn, parsnips, winter squash and both white and sweet potatoes. These starchy veg to come in at about 15g carbohydrate per serve. A serving of peas, corn, parsnips and potato is considered ½ cup, for squash a serving is ¾ cup. Crikey.

Beetroots and carrots aren’t as starchy but still come in at about 15g carbohydrate for 1 cup. These veggies are certainly not off limits, nothing is! But keep in mind that if fat loss is a goal for you, minimising your blood sugar response is the biggest key you have.

Grreat veg to cook in butter or coconut oil: (yum)  green beans, cauliflower, broccoli, brussel sprouts, asparagus, cabbage, wombok, and any of the choy's like pak choy, capsicum bok choy, etc. These veggies are jam-packed with vitamins, minerals and antioxidants (the more colorful the better!) and they are going to all be very low in carbohydrates, fat, and protein so are going to contribute to volume on your plate without adding lots of calories. Most of these veggies are loaded with fat-soluble vitamins, which are vitamins A, D, E and K, which are better absorbed when eaten with a little bit of fat, so feel free to jazz your veggies up with a little olive oil, grass fed butter, coconut oil or a healthy fat of your choice.

For salads, try lettuce, baby spinach, raw cauliflower, finely shredded cabbage or wombok. Add a good does of cherry tomatoes, sliced capsicum, cucumber on top and you have a winner.


No, I don’t expect you to read every single email I send out. Yes, there will be a graded quiz. NO THERE WON’T! WHAT?! I just hope these tips help you on your journey xxx

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