Eating greens (think spinach, kale, beet greens, chard) once daily induces weight loss, improves obesity-related risk-factors, and reduces the urge for palatable food (think bad snacks). This according to a study published in a MedLine approved journal, Appetite (1). In the study (yes it is small), 38 women (40-65 years of age, with a body mass index 25-33 kg/m(2) which means, like me they were overweight) were divided into two groups with identical meal and exercise plans except for the greens.
The group who ate greens in a blueberry shake as part of their breakfast lost 11lbs more (=/- 4.4 lbs) than those who at the same diet minus the greens. This group also had a reduction in total cholesterol and LDL cholesterol. Scientists also measured a decreased urge for sweets and chocolates in the greens group!
1. Appetite 2014 Oct;81:295-304. doi: 10.1016/j.appet.2014.06.101. Epub 2014 Jun 30.