Spinach helped Popeye get strong, but did you know that spinach can help you shed pounds? When considering which foods to incorporate into our diet to lose weight faster, we somehow often overlook spinach, but according to some researchers, spinach has great potential to aid in healthy weight loss. This article will discuss the role of spinach for weight loss.

Spinach and Weight Loss – Scientific Approach

The effect of spinach on weight loss was recently the subject of a study conducted at the University of Lund, in Sweden. The author of the study was Charlotte Erlanson-Albertsson, professor of Medicine and Chemical Psychology.

The study included 38 overweight women and lasted 3 months. Every morning before breakfast, the participants had to drink a green drink. One group received the drink containing 5 grams of thylakoids (green leafy membranes found in spinach) and the second group of participants received a placebo. The participants did not know which group they belonged to, and the only instructions they received were to eat a healthy and balanced diet consisting of three meals a day. They were strictly advised not to go on any other diet.

The study findings were published on the official website of Lund University and in the journal Appetite. The results showed that the group that drank the placebo lost on average about 3.5 kg, while the group that received thylakoids lost 5 kg on average. On the other hand, participants in the thylakoid group reported that it was easier for them to stick to the three-meal-a-day plan without experiencing cravings.

Spinach helps you lose pounds

First of all, we have to take a look at the most common cause of excess weight and obesity: cravings. Most people experience hedonistic hunger, which is another term for cravings. They usually crave unhealthy foods like fast foods, sweets, etc. Most of the people are unable to resist the temptation that leads to poor eating habits and obesity.

The key is the feeling of fullness and the suppression of hedonistic hunger cravings versus homeostatic hunger which is actually a true hunger that takes care of the basic energy needs of each person. Fast foods, sweets, and other processed foods break down quickly, and the hormones that signal satiety to the brain and suppress cravings are unable to keep up with these foods. However, according to the Erlanson-Albertsson professor and the team of scientists who worked on the study mentioned above, spinach extract slows down the process of digestion, giving gut hormones enough time to be released and give signal to the brain that we are full helping to lose kilos.

Thylakoids extend digestion, produce a feeling of fullness, and prevent cravings. They act as appetite suppressants. This means that we are able to stick to our diet without experiencing cravings for snacks and other unnecessary and unhealthy foods. Scientists from Lund University also revealed that thylakoids reduce hedonistic hunger by 95% and increase weight loss by 43%.

Ways to use spinach for weight loss

Since the beneficial effect of spinach in reducing body weight has been scientifically proven, spinach and has a wide range of nutritional benefits to boot, which you should definitely include in your plan to lose weight. You can take advantage of them deliciously in smoothies, salads, sauces, pestos, stews, accompany in sandwiches, and many more ways.

Facts to keep in mind when eating spinach

  1. Just half a cup of spinach counts as 1 of the 5 servings of fruits and vegetables that you should eat throughout the day.
  2. The word spinach is derived from the Persian word ispanai , which means green hand. In America, it became spanachia which, over time, evolved into the word we use today.
  3. Spinach is associated with Popeye and the popularity of the cartoon character increased spinach consumption by 33%.
  4. During the medieval period, artists extracted green pigment from spinach to use as paint for their works of art.
  5. Spinach is also known as the first superfood.

5 smoothies with spinach to lose kilos

Smoothie with spinach for healthier skin

Prepare this smoothie if you want to have a healthier and cleaner skin. This smoothie includes a powerful source of Omega 3 such as avocado, spinach and mango that provide good fatty acid, vitamin C and carotenoids. Have it for breakfast. Mix all of the following ingredients:

  • 1 cup of mango of your choice
  • 2 cups of spinach
  • 1 cup pineapple
  • 2 ripe bananas
  • ½ avocado
  • ½ cup coconut water

Spinach, lemon and coconut smoothie

Excellent smoothie with spinach and lemon to hydrate and detox your body, since lemon juice is excellent to cleanse the liver, and water and coconut milk are excellent to hydrate. The spinach will simply be the most ultra of this smoothie.

  • ½ cup coconut milk
  • ½ frozen banana
  • ½ cup coconut water
  • 2 cups of spinach
  • 1 lemon (juiced)

Spinach peach smoothie

The peach will add sweetness to your smoothie without giving it excessive amounts of sugar. Peaches are great at producing polyphenols with excellent anti-cancer properties. Banana and peaches will add a delicious flavor to this spinach smoothie. Take note.

  • 2 large handfuls of spinach
  • 2 peaches, split and pitted
  • 1 banana
  • 2 tablespoons of natural orange juice

NOTE: Almond milk or ½ cup of yogurt can be added as well.

Powerful spinach smoothie

This smoothie is delicious. It is made up of ingredients that will help you speed up your metabolism, such as whole grains and blueberries.

  • 3 large handfuls of spinach leaves
  • 1 ½ cup frozen organic blueberries
  • ¼ cup organic whole grain oats
  • 1 banana
  • ½ cup of plain yogurt
  • 1 cup of orange juice

Smoothie with green protein to lose pounds

Calcium, vitamin C, lutein and many more vitamins and minerals have this delicious smoothie. Highly recommended to take in the morning if you want an extra shot of energy or after a lot of activity.

  • ½ cup plain nonfat yogurt
  • ½ cup honeydew melon
  • 1 cup cabbage
  • 1 cup of spinach
  • 1 to 2 tablespoons coconut water

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

Leave a Reply

Your email address will not be published. Required fields are marked *