Eat vegetables for weight loss is no longer a new idea. But, many don’t know how to do it. The thing is, we need to eat at least 5 portions of vegetables in order to lose weight. To show you how to do this and help you achieve your weight loss goals, I decided to create the Eat Vegetables For Weight Loss guide .
List of the Best Vegetables for Weight Loss
You can begin your journey towards a perfectly toned body by including these vegetables for weight loss in your diet.
Have a look!
1. Spinach and Leafy Vegetables
Spinach and other leafy vegetables like lettuce, kale, etc., help burn belly fat. It contains magnesium and vitamin E that supports metabolism and protects the immune system. Since these vegetables are low in calories and carbohydrates, an individual can lose weight easily. Adding blanched or cooked spinach to the diet will be beneficial in burning fat quickly.
Cauliflower is rich in fibre and vitamin B that boosts immunity. It contains phytochemicals that protect the body from cancer and support weight loss. Additionally, cauliflower contains the antioxidant sulforaphane that removes the free radicals from the body. This cruciferous vegetable is quite filling, which prevents an individual from junk eating.
Many individuals love consuming mushrooms. These fungi contain low calories, which is perfect for weight loss needs. They are known to burn fat or promote weight loss by regulating the excess glucose level in the body. Moreover, they are rich in protein and fibre that helps in improving metabolism.
Pumpkins are also high in fibre but low in calories, making them an ideal vegetable for weight loss. You can add it to the salads or make smoothies to enjoy with your breakfast. Many love eating balanced pumpkins as a side dish to support weight loss.
Carrots look appetising in every dish. This vegetable is loaded with vitamin A and beta carotene, which helps lower blood sugar levels. Carrots contain low calories, which makes them ideal for a weight loss diet. Moreover, the soluble and insoluble fibre content supports the weight loss goals. You can eat carrots raw as they are sweet in taste or blend them into a smoothie. Many love stir-frying carrots and add them to meat dishes.
Asparagus is an exotic vegetable that helps in burning fat. It contains folate, fibre, and vitamins like A, K and C. It contains a chemical or alkaloid asparagine which acts on the cells and breaks down the fat. You can enjoy a healthy treat of roasted asparagus or add it to soups. Blending it into dips or stir-frying them also impresses the palate.
Cucumbers 96% water that helps in keeping the body hydrated. They contain detoxifying elements that remove the harmful radicals harming the cell. The fibre content keeps the body filled up and eliminates the desire to eat often.
These vegetables contain fibre and nutrients, including essential vitamins and minerals that improve metabolism. Consuming a balanced diet that includes seasonal vegetables and fruits keeps the body active. Including them may aid an individual in keeping cardiovascular diseases in check. Moreover, vegetables are rich in antioxidants that protect the cell from damage and eliminate harmful toxins from the body.
Individuals can have these vegetables for breakfast to lose weight. Here’s how these vegetables help in weight management.
How Do Vegetables Help in Weight Loss?
Vegetables can be considered as part of the Atkins Nutritional Approach that keeps weight in check. An individual needs nearly 12 to 15 grams of carbs daily. Eating salads and vegetables containing carbs makes the diet nutritious and balanced.
Here are some reasons why an individual should eat vegetables for weight loss.
- Vegetables are rich in fibres that keep an individual fuller for a longer time. This removes the urge to eat junk food. Eating vegetables rich in protein and healthy fats keep the brain active and uplift the mood.
- Vegetables also help prevent spikes in energy levels. They regulate the blood sugar level, which makes an individual lethargic.
- A balanced diet rich in vegetables helps decrease the hardening of arteries. They help prevent inflammation and lower cholesterol levels. The nutrients in vegetables restrict the components of many degenerative diseases like heart disease, diabetes, obesity and Alzheimer’s.
- Vegetables have lower calorie content and keep an individual healthy and full for a longer time.
Moreover, the expense of junk and carbohydrate-rich food also decreases.
What Are the Vegetables to Avoid When on a Weight Loss Diet?
Before planning a diet comprising vegetables to eat for weight loss, you must also note the vegetables to avoid. Researching on this topic will help individuals eliminate starchy vegetables, consuming which in excess can contribute to weight gain and obesity issues.
Here is a list of vegetables to avoid for weight loss needs –
A cup of mashed sweet potatoes contains 249 calories. Consuming sweet potatoes in excessive proportions can increase weight. Individuals with diabetes should completely avoid this vegetable.
Peas are starchy and glycemic vegetables which can lead to weight gain. It can also contribute to increased blood sugar levels and increased hunger.
Any canned vegetable should be avoided when on a weight loss diet. They contain brine and flavour enhancers which harm the digestion process. The sodium levels can also contribute to weight gain.
Consuming vegetables for weight loss is beneficial for overall health management. However, an individual should consume them in a balanced proportion. Supporting this diet with exercises and an eight-hour sleep will also increase its benefits.
How to Eat Vegetables for Weight Loss
Vegetables are an important part of any diet, but they’re especially crucial if you’re trying to lose weight. Swapping out high-calorie foods with vegetables can help you drop a few pounds and get healthier. If you want to enjoy these benefits but don’t know where to start, you’ve come to the right place! It only takes some simple adjustments to get more vegetables in your diet and support your weight-loss journey.
Method 1 The Right Veggies
- Replace high-calorie foods with vegetables to cut calories. Eating vegetables only supports weight loss if you use them to replace other foods. If you don’t cut anything out and start eating more vegetables, you’re actually adding calories and you definitely don’t want that! Use these suggestions to substitute veggies into your diet and remove higher-calorie items to cut your overall calories and lose weight.
- Having a smaller meat portion but adding a salad at dinner is an example of a good substitution.
- Snacking adds a lot of calories too. Switch out your cookies for some carrots to cut back on a lot of calories and fat.
- Eat watery vegetables to feel fuller. If you’re on a diet, the volume in watery veggies will help you feel full without eating as many calories. Some watery veggies that will help fill you up are celery, broccoli, green beans, zucchini, and asparagus.
- As a bonus, watery vegetables can help keep you hydrated too.
- Get all your daily nutrients with leafy green vegetables. If you’re on a diet, it’s important to make sure you’re getting enough vitamins and minerals each day. Luckily, leafy greens are packed with these, so you can get most of your daily nutrients by including them in your usual diet. These vegetables are also especially low-calorie, so they’re perfect for better weight loss. Have plenty of spinach, lettuce, broccoli, brussels sprouts, cabbage, and kale to enjoy these benefits.
- While technically not a leafy green, cauliflower is also very healthy and has similar benefits.
- Leafy greens also boost your cardiovascular health, which is definitely a good thing!
- Load up on fiber-rich vegetables to keep you full. Like with water, fiber is also important for helping you feel full. It also digests slowly, so you’ll stay full longer and feel less of an urge to eat after your meals. Some good fiber choices include beans, broccoli, leafy greens, potatoes with the skin still on, and cauliflower.
- Fiber also helps maintain your digestive and cardiovascular health. More fiber will benefit your overall health, not just your weight.
- As a general recommendation, women should get 20-25 g of fiber each day and men should get 30-38 g.
- Reduce the number of starchy vegetables that you eat. Starch is a carbohydrate, and starchy vegetables tend to have more calories than non-starchy types. If you’re trying to lose weight, don’t have so many starchy vegetables to reduce your overall calorie intake. Some high-starch vegetables include potatoes, squash, peas, and corn.
- Starchy vegetables are still packed with nutrients and you definitely don’t have to avoid them altogether. Just don’t have them every day
Why Veggies are so Good For You
Your mother always said, “eat your vegetables” and she was right – maybe in more ways than she knew. While you don’t have to go all veggie and become a strict vegetarian, one of the healthiest eating habits you can foster in your family is to eat more vegetables. Learn why veggies are good for you in 7 simple facts.
1. Vegetables are a perfect complement. Vegetables are low in fat and protein thus they are a perfect complement to animal protein foods. Make vegetables the centerpiece of your meals and let the other food groups accompany them. For many families, this may be a switch of mindset from meat and potatoes to potatoes and meat. The animal food is more of a garnish, adding flavor and nutrition to the medley of vegetables and grains. Stir-fry is a good example. (Even better would be a combination of fish and vegetables). If you aren’t ready to relegate steak and meatloaf to second place, at least make vegetables equal stars in the meal. With interesting and tasty vegetable dishes on the table (and a variety of starches), your family will gradually begin eating less meat.
2. Vegetables are nutrient-dense. Vegetables pack a lot of nutrition into a minimum of calories. For a measly 35 calories, you can get a half cup of vegetables that contains a wide variety of vitamins, minerals, and health-building substances, called phytonutrients – not to mention a lot of flavor. Load up on legumes (the family of beans, peas, and lentils). Second, only to soy, legumes are the best plant source of proteins, fiber, and iron, in addition to being high in folate.
LOVE THOSE SWEET POTATOES
A good source of protein, fiber, beta carotene, vitamin C, folate and calcium, sweet potatoes are a nutritious and tasty family food and merit a place in our “Top Twelve Foods” list. Contrary to their name, sweet potatoes are not botanically a potato, but rather a root. Though white potatoes contain much more niacin, sweet potatoes are overall more nutritious: They are lower in carbs and higher in fiber, beta carotene, folic acid, and calcium. Like potatoes, sweet potatoes are best stored in a cool, dry pantry. If refrigerated, they lose their taste.
3. Veggies are a dieter’s best partner. Vegetables get top billing on any diet because most are “free foods,” meaning you can eat an unlimited amount. Why this lean indulgence? Because of a neat little biochemical quirk that only veggies enjoy: the body uses almost as many calories to digest vegetables as there are in vegetables in the first place. You’ll use up most of the 26 calories in a tomato just chewing, swallowing, and digesting it.
4. You can fill up for less. Because of the fiber in vegetables, you get fuller faster; which is another reason why it’s nearly impossible to overeat veggies.
5. Variety, variety, variety. Let’s face it, diversity makes life interesting. Adults, at least, like different foods prepared different ways. Witness the diversity of ethnic restaurants in any large city. There are hundreds of different kinds of vegetables and even more ways to prepare them.