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Non-Starchy Low-Calorie Vegetables

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Unlimited greens and non-starchy vegetables are essential on the program. 

Eating low-calorie greens and non-starchy vegetables is essential to the SOZA Weight Loss program. These nutrient-rich items are highly beneficial for achieving a healthy diet, providing few calories yet plenty of nutrition. 

That said, as much as you love eating more veggies, overconsumption of certain vegetables may slow your weight loss efforts. 

Leafy greens are unlimited. Some examples of leafy greens include:


  • Spinach

  • Kale

  • Swiss chard

  • Arugula

  • Collard greens

  • Mustard greens

  • Beet greens

  • Bok choy

  • Romaine lettuce

  • Iceberg lettuce

  • Cabbage

  • Endive

  • Escarole

  • Watercress

  • Dandelion greens

  • Turnip greens

  • Radicchio

  • Mizuna

  • Tatsoi

  • Frisée

These greens are often used in salads, soups, stir-fries, and as a side dish to accompany main meals. They are also a great source of vitamins, minerals, and fiber, making them an excellent addition to phase 2. 

Eat at least 3 cups a day of these vegetables with meals. This is because these nutritious veggies may be higher in calories and carbs, which can spike blood sugar levels. 

  • Alfalfa sprouts

  • Artichoke

  • Asparagus

  • Bamboo shoots

  • Bean Sprouts

  • Beans (legumes)

  • Bell Peppers (Organic)

  • Brussel Sprouts

  • Carrots

  • Cauliflower

  • Celery (Organic)

  • Celery root

  • Cherry tomatoes (Organic)

  • Garlic

  • Ginger root

  • Green Beans

  • Jalapeno Pepper

  • Konjac (Glucomannan, miracle noodles)

  • Mushrooms

  • Okra

  • Onions

  • Parsley

  • Pimento

  • Pumpkin

  • Radish

  • Scallions

  • Spaghetti Squash (baked)

  • Spring Onion

  • Squash (Organic)

  • Tomatoes (Organic)

If your weight loss stalls and you happen to be having more than 3 cups of the below vegetables, then reduce your intake of the below:

  • Avocado

  • Beans (kidney, cannellini, mixed beans, edamame, etc.)

  • Beetroot (Beets)

  • Butternut Squash (Pumpkin)

  • Carrots

  • Celeriac

  • Chickpeas

  • Olives

  • Onion

  • Peppers

  • Pumpkin

  • Shallots

  • Tomatoes 

We recommend seeking seasonal vegetables with maximum quality and taste for a minimal cost. You can even freeze veggies to make them last longer! As you journey towards your goals, follow your instincts when deciding which vegetables to add to your plate - they can be incredibly versatile and nutritious.

We want to remind you that although calories are an essential factor in this process, being flexible with them (particularly when there is a variety of nutritious and low-calorie non-starchy vegetables on offer) is incredibly important for successful long-term weight loss.


The abundance of nutrients and benefits you will receive from these veggies makes them a much better choice than the few extra calories they may add to your daily count.

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