Choosing your vegetables for weight loss will to a large degree determine whether you succeed or fail with your weight loss goals. You need to know what kinds of vegetables to include in your diet and which ones not to include. Why? The answer is simple, not all vegetables are created equal and the type of vegetables you eat have a great impact on your health and the success of your weight loss program.
The Most Filling Vegetables
Artichokes are one of my favorite foods of all time (they’re the starring snack in my O2 Diet cleanse!). They’re water-rich and just one artichoke contains more than 10 grams of fiber. Bonus: Not only will they fill you up, they’ll also protect your skin.
In the nutrition department, broccoli shines. It is super fibrous and more than 90% water, so you can expect to feel satisfied after a few florets (OK, maybe more than a few). It also contains compounds that reduce heart disease and cancer risk and prevent inflammation, so it makes sense to give it regular rotation in your diet.
Peas are high in both fiber and water and provide a surprising amount of protein (8 grams per cup) compared to other produce., This is why you’ve likely seen packaged products and powders made with extracted pea protein. They’re also a great source of vitamins A, K and C, as well as thiamine, folate and manganese. What a powerhouse!
Carrots are rich in fiber and come with a sweet, satisfying crunch if you snack on them raw. Plus, they’re perfect for dipping into a protein-rich dip like hummus or Greek yogurt. The beta carotene in carrots helps boost eye health and its antioxidants help protect your heart. They’re also a great source of potassium and vitamin K.
- Sweet Potatoes
Sweet potatoes are starchy and fiber-rich, as long as you keep the skin on (since that’s where a lot of the nutrient magic is stored). Plus, they’re filled with powerful antioxidants called carotenoids, which come with all kinds of health benefits.
The rich pink hue in beets comes from a group of health-promoting antioxidants called betalains. Rich in vitamins and minerals, beets also contain a high concentration of dietary nitrates. These compounds convert to nitric oxide in the body, which dilates blood vessels. This helps to lower your blood pressure, amp up your oxygen intake, and consequently reduce your risk of heart attack and stroke.
- Brussels sprouts
These cruciferous veggies are low in calories but high in the good stuff-fiber, vitamins and minerals. They’re also extra rich in vitamin K, which is crucial for bone health and blood clotting. Read up on the health benefits of vitamin K here.
Best vegetables for weight loss to add to your diet
Leafy greens weight loss vegetables:
Leafy greens veggies consist of spinach, Lettuce, Cabbage, kale, collards, etc. They are a good source of vitamins, fiber, antioxidants, and minerals. Low in calories and carbs, good for your fat loss.
It is not just helpful in weight loss but has other health benefits like obesity, heart diseases, etc.
Spinach comes first on the list of green veggies. It contains all the important nutrients for a healthy body and is low in calories.
The best thing with spinach is that you can play around with it preparing varieties of recipes. You can make soup, mix veg curries, palak paneer, salad, and many more dishes.
It’s also rich in folate and is very useful in red blood cell production.
Benefits of spinach:
Rich in protein and vitamins.
Great source of iron and magnesium.
Reduce hypertension and manages blood pressure.
Good for your bones.
Helpful for the digestive system.
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Lettuce is rich in nutrients (vitamins and minerals ) and low in calories. This means it is again a friendly member of the weight loss veggies list.
If you want to know the macronutrient values in 85 grams of lettuce then have a look below
Protein: 1 gram
Fat: 0.2 grams
Fiber: 1 gram
Total Calories: 11
Not only this, lettuce is high in water content which helps in maintaining your hydration and makes you feel full. So, it is an added benefit.
It is also a great source of antioxidants which helps you reduce the risk of heart disease.
Benefits of lettuce:
Rich in Vitamin A
Rich in Vitamin K
Helps to keep your heart healthy
Good as a diet food
May help lower blood pressure
Helpful in weight loss
Tip: You can use lettuce in your salad for the best use of it
Cabbage is another weight loss friendly food and really contains low calories and can be eaten in volume. A cup of cooked cabbage contains around 32 calories.
It is rich in fiber, especially the red variety of cabbage is rich in Vitamin C thus helpful in diabetes according to some experts.
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Benefits of cabbage:
It has anti-cancer properties due to sulphoraphane content in it.
Rich in Vitamin C
can be turned into sauerkraut, helpful for the immune system and digestion
Tip: You can use cabbage in soup, salad or curry for the best benefit
Cauliflower is a significant source of nutrients and a low calories vegetable to be added as the best diet food.
You can include it in your diet in a variety of ways and this tastes awesome.
It is a great source of vitamins and minerals. One cup of cauliflower contains 3 grams of fiber.
128gm of raw cauliflower contains 25 calories which means it can be eaten in volume in a variety of ways.
Benefits of cauliflower:
High in fiber
Helpful in digestive conditions like constipation.
Lower risk of heart disease, diabetes, and cancer.
Good source of antioxidant
Good source of Vitamin C
Promotes weight loss.
Rich in Choline, helpful in brain development, etc
High in Sulforaphane, lower risk of cancer
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Tip: You can play around with cauliflower with varieties of curries, with rice dishes like biryani, soup, and salad.
Broccoli belongs to the cruciferous group and is a really low calories veggie loaded with nutrients.
This is another low-calorie veggie and contains around 34 calories in 1oo grams. Thus, making it a perfect choice for a weight loss diet.
It is rich in fiber and makes you feel full as fiber-rich food takes time to digest. Thus, can help in controlling your hunger in the long run with low calories in it.
Benefits of Broccoli:
Brocolli has a good amount of water in it that helps in hydration
Rich source of Vitamin C
Helpful in boosting your immune system
Low cal, high fiber veggie
A bowl of Cooked Broccoli has around 60 calories
Rich source of vitamin K
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Tip: You can make a variety of recipes with Broccoli. You can enjoy it in salad, curries or soups.
It is another low-calorie and low-carb veggie and perfect for your weight-loss diet.
They are loaded with minerals and vitamins and are powerful healthy veggies.
Benefits of mushrooms:
1 cup button mushroom contains around 30 calories
Rich in fiber
Rich in potassium
Good source of Vitamin B
Great source of iron
Rich in phosphorus
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Tip: When it comes to having mushroom recipes, you can toss it in soups, curries, and salad.
Cucumber is another low-calorie veggie good for your weight loss diet. According to one recent post on healthline.com, cucumber promises to help you lose weight around 7kgs in 7 to 14 days.
Many prefer to eat cucumber when they feel hungry as it is low in calories and high in water content making you feel full easily.
You should not just rely on cumber for your protein requirement as it has low protein content. And, is recommended to eat it with some other protein-rich food like cotton cheese(Paneer)
Tip: You can use cucumber in a salad with shredded panner in it.
Cucumber is best when eaten with other veggies or food rich in nutrients.
300 grams of cucumber contains around 45 calories with fat content zero in it.
Have a look at nutrients value in 300 grams of cucumber
Carbs: 11 Grams
Fiber: 2 grams
About 96% of cucumber is water which helps you keep hydrated and feel full in the long run.
Benefits of cucumber:
Helps in weight loss
Keeps you hydrated
May lower blood pressure
Can be easily added to your diet
Good nutrients content
Veggies Health Experts Swear By For Weight Loss (They Work Wonders For Your Metabolism!)
Vegetables are one of the best foods to include in any diet whether or not you’re trying to lose weight. They’re packed with vitamins and minerals which help to bolster both your immune system and the overall function of your body, and are effective in keeping you full after eating, allowing you to limit overconsumption. However, some vegetables are even healthier for you than others, particularly in giving your metabolism a boost and stoking fat burn for easy weight loss. In order to make the most out of your weekly menu, these are the four vegetables you should be consuming regularly to increase your metabolism and feel great in your body.
The old adage saying to eat your greens stands true when it comes to nutrition, and leafy green vegetables are some of the best to include in your diet to reap the most benefits. Medical News Today explains, “Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.” Not only do greens make great bases for salads, but roasting kale for some homemade chips can be a great way to consume veggies without feeling deprived of flavor.
Spicy foods have been known to provide a natural metabolism boost, so adding cayenne peppers into your diet may make a noticeable difference for weight loss. Holistic nutritionist Elissa Goodman tells Byrdie, “Chili peppers are particularly impressive. They contain the bioactive `capsaicin’, which has the power to activate the immune system against cancer cells.” This can help to rev up your metabolism and burn fat, leading to weight loss with ease.
Low in calories and high in vitamins and minerals, asparagus is a great addition to any plate for an easy metabolism boost. According to Self, “For a whole cup cooked, asparagus is just 30 calories, but has as much as 73 percent of your recommended daily value of vitamin C, 180 percent of your vitamin K and 61 percent of your folate,” says Lisa Moskovitz, RD, founder of New York Nutrition Group. “Among many other things, Vitamin C has been linked to boosting fat-burning especially when combined with regular exercise.” Additionally, asparagus is loaded with fiber, keeping you full for longer while improving your digestion.
Loaded with fiber, broccoli is great for both keeping you full and maximizing your metabolism so that you can burn fat more effectively. Medical News Today reports that broccoli is rich in glucoraphanin. “Glucoraphanin helps to “retune” metabolism, lower blood fat levels, and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.” Eat it raw in your salad, roast it in the oven for some crunch, or boil broccoli with a side of pasta to lose weight with ease and still enjoy the great taste of this cruciferous veggie.