When it comes to losing weight, there are lots of diet plans that are successful. Some slimmers may opt for a more structured regime like intermittent fasting, while others may cut food items out of their diet completely, like Susanna Reid who recently went teetotal. Alongside diet and exercise, there are other things which have been shown to aid weight loss. Eating spinach can help speed up the weight loss process, and by eating just one cup of the leafy green vegetable a day, slimmers could see huge improvements.
How does it work?
Packed with nutrients, spinach has many properties. It contains folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy.
It has also been found to aid weight loss as it contains fibre, specifically insoluble fibre.
One study published in the US National Library of Medicine National Institues of Health found that supplements made from spinach leaves reduced body fat and weight.
The study in overweight women found that consuming 5 grams of spinach extract every day as part of a 3-month weight loss program resulted in 43 percent greater weight loss than a placebo
While soluble fibre is known for reducing belly fat and aiding weight loss, insoluble fat works well with the digestion system.
Insoluble fibre does not dissolve in water, so bodies don’t digest it. It passes through the body intact and the calories in it do not get absorbed.
When trying to lose weight insoluble fibre will come in handy as it adds bulk to the diet and makes people full without adding calories to the waistline.
Lower calories are essential for weight loss, with slimmers needing a calorie deficit to lose weight.
According to Healthline.com, women can eat 1,500 calories to lose one pound of weight a week, while men can eat 2,000.
She said: “The best way to lose weight is to follow a diet in which you are in a calorie deficit – exercising and reducing the number of calories you are consuming on a daily basis will lead to weight loss and doesn’t require giving anything up.
She added: “Including lots of fruit and vegetables in your diet will naturally make you feel fuller during meal times and will help you to exercise portion control.”
“For example, if you’re having a spag bol for supper, why not include some veggies in the Bolognese, have a smaller portion and give yourself a large serving of broccoli on the side to make sure you feel full after eating.”
How should spinach be eaten?
It’s recommended that eating one cup of spinach in place of lower-fibre sweets, sugary drinks, added sugars and refined grains can help speed up weight loss.
Try cooking it to add to an evening meal or slimmers could also benefit from blitzing it for their morning breakfast smoothies.