How To Speed Up Weight Loss

High Daily Intake Of Fruits, Vegetables, Greens and Beans Can Help You Take Control



By PEERtrainer Founder

High levels of fruits, vegetables, greens and beans help you lose weight because they are low in calories, high in volume and high in critically important nutrients. On a very practical level they fill you up, without loading you up with fat and calories. And when your stomach is filled up with high volume, low calorie food, there is less room for other bad stuff.

There is also a growing body of evidence that shows that plant-based foods help to control food cravings and overeating. They are nutrient dense, which simply means they are packed with all sorts of good things for you, which is something most of us know.

But what is new is the idea that a diet very high (much more than the recommended 5 servings a day) can help turn off our cravings for processed foods. They can short circut the food addiction cycle, and help provide a jolt to your weight loss efforts.

Your Diet May Be Balanced- But Are You?

The average American diet is roughly 8% fruits, vegetables and beans. We are told to eat 5 or more portions a day, but to get real impact on your weight or health, you need to radically and dramatically increase daily intake, and put a special focus on green vegetables like spinach, broccoli and salad. Often what keeps us from doing this is that we are told to pursue a "balanced diet" and to "eat sensibly". But what if your body is out of balance and overweight? In order to attain balance, might we need to pursue an "unbalanced diet" where we simply invert the ratios of fruits and vegetables in relation to everything else?

For those of you following the PEERtrainer Cheat System, you know how easy this can be, even if you eat "normally" most days. The key thing we have discovered, is that many "health" plans are hard to follow, and can be unforgiving, especially for newcomers. Traditional diet plans are generally very "status quo" oriented, because that is where the money is. PEERtrainer's free system is a hybrid of the two approaches, and it works really well if you are willing to some very basic portion control. For those of you who have not downloaded your copy, you can find out how to do so here.

Why Fruits and Vegetables Fight Food Cravings

Our body is really smart, and often sends us signals. Hunger is a big signal. It is your own body telling you to eat. If you have ever been pregnant (or known someone who has!) you are familiar with peculiar food cravings. It is the same thing with your body and nutrients. Your body is looking for specific nutrients and is not getting them in nutrient poor processed foods, and anything marked low fat or low carb. So you eat and you eat and you eat but the body still hasn't gotten what it needs. It's still looking for the nutrients available in fruits and vegetables. Learning to listen to your body will be a skill you develop as you log daily on PEERtrainer or take part in our free coaching program. You will begin to see how you feel in relation to what you eat. You can test these ideas on yourself.

Vegetables Can Rapidly Lower Elevated Cholesterol Levels

Arguably the most important "modifiable risk factor" for heart disease is one's "blood cholesterol level." This is an EASILY MEASURABLE THING! According to the U.S. National Institute for Health:

"Your blood cholesterol level has a lot to do with your chances of getting heart disease. High blood cholesterol is one of the major risk factors for heart disease. A risk factor is a condition that increases your chance of getting a disease. In fact, the higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Heart disease is the number one killer of women and men in the United States. Each year, more than a million Americans have heart attacks, and about a half million people die from heart disease."

Green Vegetables Like Kale Can Help To Quickly Bring Down LDL Cholesterol Levels!

Scientists and researchers are just starting to understand how green vegetables like Kale can quickly and measurably bring down blood cholesterol levels. When you consume Kale for some reason your "bile acids" are used in the process of digesting it. The "bile acids" are then excreted.

When bile acids are excreted, the body needs to make more. One of the main uses of cholesterol in the body is in the production (or "synthesis") of new bile acid! So, high daily consumption of leafy greens can speed up the process of bile excretion and production, which can help to directly lower cholesterol levels.

Pectin-Containing Fruits Like Apples and Pears Function The Same Way...

You have heard the old saying that "An Apple A Day Keeps The Doctor Away." That is literally true. "Pectin" is a fiber that binds to bile acids in the digestive system. So when you eat an apple, or a pear or a pile of green vegetables, you are triggering a process that can literally suck elevated levels of bad cholesterol out of your system!

PEERtrainer Diet Tip: Beans Are A Dieters Best Friend

Did you know that a serving of beans (legumes) has the same amount of protein as a serving of meat? The calories are also the same, but the fat content of beans is negligible. The fiber content of beans is extremely high. Meat is the exact opposite. The most important part though, is that beans will fill you up even more so than a hamburger. A 1/4 pound of beans is simply much bigger in your stomach than 1/4 pound of hamburger. Try it and you will be amazed.

I Don't Like Fruits and Vegetables!!!!

What if you don't like fruits and vegetables? Take out a pen and list all the vegetables you've heard of and we'll bet there are a few you like. Artichokes? Corn? Cucumber? On this list, circle all the vegetables you like, and tape the list to your refrigerator. You don't have to eat a different one a day. Find a few you like, and start to incorporate them in your diet. Start by incorporating just one vegetable a day in each meal and one fruit. Maybe you are getting older and would be motivated by the fact that certain fruits like Pears help to preserve your eyesight, lower your cholesterol and help reduce the risk of colon cancer. Just being told that "something is good for you" often does nothing. But if you have a specific reason, for example mapping pears and fruit to better eyesight, it will help in your day to day decision making.

You'll find, as time goes on and you get suggestions of ways to prepare them from others, you'll start to try different ones. Just get the habit formed with ones you like and your body will start to build up its nutrient reserves. Getting in the habit of eating a huge salad or two each day is a great way to make the bulk of your diet healthy and nutrient dense. If you make enough of a change in your diet, your body will start to respond very quickly. If you replace meat and dairy with healthy foods, you will lose weight quickly.

What Vegetables and Fruits Speed Up Weight Loss

There is a growing body of evidence that shows that not all fruits and vegetables are created equally. Certain fruits and vegetables contain more nutrients per calorie than others, and these nutrients help your body do what it needs and wants to. When your body is getting what it needs, you are going to feel better physically. And you just may feel better emotionally. The absolute best vegetables to help speed up weight loss are green vegetables- Collard Greens, Spinach, Swiss Chard, Brussels Sprouts, Broccoli, Cabbage. If you are in a Chinese restaurant, pay very close attention to the vegetables they serve. And get in the habit of eating them. If you want to lose weight quickly, you need to eat a ton of these vegetables every day and start to get a sense of your portion sizes. Other things that will help you lose weight quickly are Romaine Lettuce, Vegetable Juice, Boston Lettuce, Carrot Juice, Tomato Sauce and Red and Green Peppers. If it grows, eat a LOT of it!!

Just like vegetables, not all fruit is created equally. You hear that certain fruits are "anti-oxidant superfoods." These fruits also will help you lose weight more quickly. Strawberries, Raspberries and Blueberries are at the top of the list when it comes to helping speed up weight loss. You might be worried about the calories in strawberries but you need to realize there are only 74 per cup and those are the calories you want. There are even fewer calories in raspberries. They will give you energy, make you feel great and help burn off fat very quickly. They also help to fight cancer. This summer, find a place where wild raspberries grow and take a hike to that place. And gorge on them! You will have a great day- and it is free. If you are a parent, these kinds of activities kids love and will help them form great behaviors for their lifetime. A gift to yourself and others.

"This Is Nothing I Have Not Heard Before, What Will Make It Different This Time?"

One thing we hear over and over is that people know a lot of this stuff but have a hard time following through and putting it into practice. The thing that we would observe is that people have developed an all or nothing mentality when it comes to weight loss.

You really need to stop, take a deep breath and just give yourself a break first of all. A good way to think about adding fruits and vegetables to your diet is that you are "building your fruits and veggies muscle." Just build the muscle over time. Every meal is a chance for a workout. Every trip to the grocery store is a chance to plan your workout. And this workout you get to eat!

What To Remove From Your Diet To Lose Weight More Quickly (How To Turn Your Diet Into A Cleanse)

Another critically important aspect of speeding up weight loss is removing certain foods for a certain period of time from your diet. This is sometimes known as an "Elimination Diet." When you remove these foods, (and also jack up the greens, cruciferous vegetables, mushrooms and onions) you have partially started a "Nutritional Cleanse."

Most people who do this, find that they get a quick boost in their weight loss efforts. We recently created a short course on exactly what foods to remove, with JJ Virgin, PhD. In this course you will learn the exact things you need to do to speed up the weight loss process.

We have recently made the course easy to access- just enter your email address and we will immediately email you everything you need. The course consists of a 40 minute call that you listen to on iTunes. We have created a summary of the transcript for those of you who want to quickly skim the main points. Additionally, you get a one page worksheet that you can print out so that you can create your own plan as you listen to the call.

In this (free) class you are going to learn:

  • What JJ teaches the doctors she works with.
  • Which cleanses to avoid and how to cut through the hype.
  • How to use a cleanse to overcome "weight loss resistance."
  • Learn WHY people should detox (hint: toxins play a role in almost every single major health condition.)
  • What a proper cleanse or detox is and how to define it. (It is not just products you buy)
  • How your body detoxifies- you will learn how it works.
  • What you must cut out to really detoxify(and it's probably what you are eating to be healthy everyday!) 
  • A secret weapon for appetite and cravings control
  • And what to never ever do during a cleanse


When you sign up for this webinar, you'll also be sent a free copy of the 26 page PEERtrainer Cheat System, which gives you a very simple roadmap to put some of the changes outlined in this article into practice.

How To Remove The Mental Roadblocks To Weight Loss

It also may be that you have some mindset issues to work on that are the real block to weight loss. We hear from so many people that they "know all this" about vegetables and greens, but they have a hard time with emotional eating and other issues relating to "knowing what to do but not being able to follow through on what they know. PEERtrainer has recently created a formal program to help people totally change their thinking and habits. To learn more about this program click here.

The New PEERtrainer Cheat System:

If you are looking for a system to help implement the ideas presented in this article, you will find the new PEERtrainer Cheat System very helpful. This is a new, free and simple to follow system for eating.

The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. The system is explained in a short 26 page PDF document, and consists of a simple incentive system combined with a list of foods to focus on and foods to avoid.

Find Out More About Why Fruits
And Vegetables Help You Lose Weight
With The PEERtrainer Cheat System!

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Related Articles:

Recipes To Help You Speed Up Weight Loss!!

Do You Struggle With Emotional Eating or Mindless Eating At Night?

Next: The 7 Rules To Stop Emotional Eating At Night

How To Lose A Lot Of Weight- What To Do If You Have 50 Pounds Or More To Go

***Updated: The Weight Watchers Points System Explained



List Of Fruits That Will Help You Lose Weight And Feel Better:

Calories and Nutrition in Apples
Calories and Nutrition in Apricots
Calories and Nutrition in Avocados
Calories and Nutrition in a Banana
Calories and Nutrition in Blackberries
Calories and Nutrition in Blueberries
Calories and Nutrition in Cherries
Calories and Nutrition in Cranberries
Calories and Nutrition in Dates
Calories and Nutrition in Grapes
Calories and Nutrition in Grapefruit
Calories and Nutrition in A Kiwi
Calories and Nutrition in Lemon
Calories and Nutrition in Litchis
Calories and Nutrition in A Mango
Calories and Nutrition in A Honeydew Melon
Calories and Nutrition in Cantaloupe
Calories and Nutrition in Olives
Calories and Nutrition in Papaya
Calories and Nutrition in Peaches
Calories and Nutrition in a Pear
Calories and Nutrition in Pineapple
Calories and Nutrition in a Pluot
Calories and Nutrition in Plums
Calories and Nutrition in Strawberries
Calories and Nutrition in a Tangerine
Calories and Nutrition in Watermelon

List Of Vegetables That Will Help You Lose Weight and Feel Better:

Calories and Nutrition in Spinach
Calories and Nutrition in Asparagus
Calories and Nutrition in Artichokes
Calories and Nutrition in Bamboo Shoots
Calories and Nutrition in Beets
Calories and Nutrition in Broccoli
Calories and Nutrition in Brussels Sprouts
Calories and Nutrition in Cabbage
Calories and Nutrition in Carrots
Calories and Nutrition in Cauliflower
Calories and Nutrition in Celery
Calories and Nutrition in Swiss Chard
Calories and Nutrition in Chicory
Calories and Nutrition in Corn
Calories and Nutrition in Cucumber
Calories and Nutrition in Eggplant
Calories and Nutrition in Fennel
Calories and Nutrition in Garlic
Calories and Nutrition in Ginger
Calories and Nutrition in Hearts of Palm
Calories and Nutrition in Kale
Calories and Nutrition in Kohlrabi
Calories and Nutrition in Leeks
Calories and Nutrition in Lemongrass
Calories and Nutrition in Red Leaf Lettuce
Calories and Nutrition in Mushrooms
Calories and Nutrition in Onions
Calories and Nutrition in Parsnips
Calories and Nutrition in Peas
Calories and Nutrition in Red Peppers
Calories and Nutrition in Green Peppers
Calories and Nutrition in Potatoes
Calories and Nutrition in Pumpkin
Calories and Nutrition in Raddichio
Calories and Nutrition in Radishes
Calories and Nutrition in Spinach
Calories and Nutrition in Summer Squash
Calories and Nutrition in Zucchini
Calories and Nutrition in Winter Squash
Calories and Nutrition in Sweet Potatoes
Calories and Nutrition in Tomatoes
Calories and Nutrition in Turnips
Calories and Nutrition in Yams
Calories and Nutrition in Watercress
Calories and Nutrition in Waterchestnuts


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What waist size is a "size 4"? 46 Mon. Jul 5, 10:56am
I need a good book.. Have an a Suggestion? 54 Mon. Jul 5, 10:52am
REAL Diabetic Recipes 7 Sun. Jul 4, 3:29pm
I am happy to be an American!!! 0 Sun. Jul 4, 2:36pm
weight loss duh! 1 Sun. Jul 4, 12:50pm
Help. I need a group 1 Sat. Jul 3, 1:03pm
NO JUNK CHALLENGE 45 Sat. Jul 3, 6:53am
How is your weight loss journey going? 3 Fri. Jul 2, 9:29pm
MUSIC!!! A FUN ONE 1 Fri. Jul 2, 4:16pm
How To Eat Healthy At A Party 22 Fri. Jul 2, 11:00am
Over 50 female with 10-50 lbs to lose? 0 Thu. Jul 1, 11:13am
A better DVD program? 1 Thu. Jul 1, 10:46am
Anybody Have a Hard Time Due to People Holding a Grudge On You? 21 Thu. Jul 1, 9:54am
Why do my knees still hurt? 0 Thu. Jul 1, 6:37am


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New Fitness Content From PEERtrainer:,

1. How Much Weight Should Women Lift?
2. Weight Lifting and Weight Loss
3. How To Get Addicted To Exercise

New Fitness Videos From PEERtrainer:


1. Awesome Workout For Abs and Obliques
2. How To Build and Strengthen Biceps
3. Preacher Curls With Resistance Bands
4. Building Your Back Muscles and Lats
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New Health Content From PEERtrainer

1. The Best Diets For Diabetics and Diabetes?
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PEERtrainer Weight Loss Coaching Articles:

1. Gaining The Weight Back?
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3. Weight Loss Motivation 101
4. Psychology Of Weight Loss 101
5. Desire To Lose Weight Is Not Enough
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8. How To Change Anything In Your Life
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Here Are Some Other Tips To Help You Be Successful