Fat Burning Veggies You Can Use In The Military Diet

Cruciferous vegetables in military diet
Angie Moore
Written by Angie Moore

Vegetables don’t just help your body by providing it with the necessary nutrients that it needs. Studies have found that some vegetables actually help you burn fat the more that your consume them.

These fat burning vegetables are all members of the brassicaceae family, also known as cruciferous vegetables and are called as such because of the cross shaped petals of their flowers.

How do they burn fat?

Cruciferous vegetables are naturally dense with phytonutrients that can work wonders with the digestive and metabolic system. Consuming these vegetables regularly can have a lasting impact on your overall health as they are rich in vitamin C, dietary fibers and other essential nutrients. Even more, glucosinolates, naturally found in cruciferous vegetables, have been found to fight some types of cancer cells.

Raw cruciferous vegetables preparing

Moderation is still important when consuming anything and this includes something as healthy as cruciferous vegetables. Over consumption may lead to allergies and goiter and it may also interfere with some medication. For military diet success stories to inspire you, check out our piece on this interesting topic.

Common cruciferous vegetables

These vegetables have a wide distribution and are available almost everywhere.

Cruciferous vegetables

Broccoli, cauliflower, cabbage, horseradish, Bok Choy, watercress, Brussels sprouts and mustard greens are the more popular members of this family.

Cruciferous vegetables and the military diet

For the first three days, only the first two include a serving of vegetables for dinner and these include green beans and broccoli. Substitutions considered the replacement should have the same number of calorie. For information on vegetarian meals in the military diet, see our must-read article on this.

For example, if broccoli would be cycled out, you can replace it with an equivalent amount of kale or watercress. If you will be replacing green beans, consider substituting cabbage or Bok Choy for it.

Green beans and broccoli

You can also eat more cruciferous vegetables during off days as long as you don’t exceed the calorie target during. Eating vegetables frequently is good for the body and the nutrient and natural chemicals you absorb can help in weight loss and extending your life span.

To give you an insight on  what to expect in the military diet, see our earlier piece on this topic.

About the author
Angie Moore
Angie Moore

Angie brings a mix of knowledge and experience in diet creation and fitness best practices. With Kansas State University‘s bachelor’s degree in dietetics and over 7 years of experience working with thousands of clients to better their life, Angie is passionate about your health and well-being. She is also a well-known foodie, having published a few books about diets that work. For most of the time, you can find her in the gym working out with friends and clients, pushing them for top results and fulfilled life.

  • Albert Dorell

    I love broccoli! However, does cooking vegetables kill vitamins? What is the best way to cook vegetables to maximize their nutritional value?

    • Some vegetables are best eaten raw to maximize their benefits. So, it’s best to eat both raw and cooked vegetables to get their full benefit. Stir-frying, grilling and roasting are called dry cooking and it retains most nutrients than boiling. If you must boil your greens, don’t discard the water where these were cooked. Set them aside for sauces and soups.

  • Chynna Lambert

    I love vegetables. I’m not picky at all. However, because of my busy schedule, instead of eating it, I blend it all! Blending maintains the complex fibers and it is good for our colon too 🙂

    • Juicing veggies is a great way to get nutrients from your favorite veggies. Cold press juicing helps preserve vital nutrients, so you can also opt for that.

  • Steven Schick

    Vegetables are for good digestion, feeling good after a meal, never having stomach discomforts, and regularity. They are also highly satiating for low calories. And oh, Miss Angie, you’ve not mentioned anything about carrots. I like them so much!

    • Well, carrots are not regularly included in the 3 day diet meal plan, but you can eat them in the other 4 days of the week. They are healthy and filled with nutrients so you shouldn’t cut them out.

  • Aaron Hall

    Roasted Brussels sprouts are actually great. You can also add walnuts and grapes if you are in the mood to fancy things up. 🙂

  • Alison Lee

    My favorite veggie meal is beans and rice. But, I’m not sure if adding a bit of cheese would help provide a more complete range of proteins to it.

  • There’s a variety of cheese in the market, just make sure you’re getting the low calorie, fat-free kind. If you’re planning to start on the military diet, the set meal plans are excellent. These plans provide the correct food combination needed to lose weight.

  • Hi Aaron! Indeed, those roasted veggies taste awesome. In fact, these greens are totally tops when trying to lose weight.