Evidence Based

Top 11 Best Vegetables for Weight Loss

Vegetables are an essential part of any weight loss diet. They are low in calories and provide many nutrients that you need to stay healthy.

If you want to lose weight, it is recommended that you eat at least one vegetable serving per day.

While all vegetables are good for your health, some of them are better if your goal is to lose weight.

In this article, you will find information about vegetables that will help you lose weight more quickly.

According to a review, consuming vegetables helps to lose weight and reduces the risk of obesity. In addition, a loss of 0.36 centimeters from the waist per serving of vegetables per day was observed.

1. Spinach, Kale, Lettuce, And Most Leafy Greens

Green leafy vegetables are a rich source of micronutrients.

They are very beneficial for weight loss because they are low in carbohydrates and calories and have a large amount of water.

For example, this is the number of carbohydrates in a 100 gram serving of these vegetables:

  • Alfalfa sprouts: 3.78 grams
  • Swiss chard: 2.14 grams
  • Arugula: 2.05 grams
  • Collard greens: 1.40 grams
  • Spinach: 1.43 grams
  • Romaine: 1.19 grams
  • Butterhead lettuce: 1.10 grams
  • Watercress: 0.79 grams

According to recent research, eating one cup of green leafy vegetables per day can improve muscle function.

2. Broccoli and Broccoli Raab

A serving of 100 grams of broccoli provides us 3.88 grams of carbohydrates, 35 calories, and 2.38 grams of protein.

For its part, a serving of 100 grams of broccoli raab provides 0.32 grams of carbs, 25 calories, and 3.83 grams of protein.

These foods also provide a large amount of vitamin C. According to research, this mineral helps burn more fat.

3. Cauliflower

Cauliflower is also beneficial for weight loss as a 100-gram serving contains 23 calories, 1.81 grams of carbohydrates, and 2.3 grams of fiber (which represents 10% of the recommended daily value for fiber).

Its fiber content helps reduce constipation that delays weight loss.

In addition, according to a study, cauliflower has a phytochemical that helps burn fat and prevents obesity.

4. Cabbage

Cabbage is another great option as it is inexpensive and very versatile.

A 100 gram serving of cabbage provides only 30 calories and five carbohydrates.

5. Brussels Sprouts

A serving of 100 grams of Brussels sprouts provides us with 2.55 grams of protein, 2.6 grams of fiber, and only 36 calories.

In addition, it is a rich source of vitamin C, which is beneficial for lowering BMI, burning fat, and reducing waist circumference.

6. Chili Peppers

Chili peppers are great for weight loss because they are a rich source of capsaicin.

According to research, this compound promotes satiety, reduces cravings, and lowers the consumption of daily calories.

In addition, it is good to accelerate the metabolic process.

7. Asparagus

A 100-gram serving of asparagus provides us with 2 grams of fiber, 2.4 grams of protein, 22 calories, and 2.11 grams of carbohydrates.

In addition, asparagus contains an alkaloid chemical called asparagine that acts as a natural diuretic, helping to eliminate excess water in the body.

8. Radish

A 100 gram serving of radishes contains 16 calories and 1.8 grams of carbohydrates.

They also act as natural diuretics that remove excess water and make you look skinnier.

9. Celery

Celery is one of the primary vegetables used in weight-loss diets.

A stalk of celery provides only five calories and is composed of 96% water, which prolongs the feeling of satiety.

On the other hand, studies have shown that crunching celery helps fight food-related anxiety.

10. Green Beans

A 100-gram serving of green beans provides 35 calories, 3.2 grams of fiber, and 4.68 grams of carbohydrates.

A study on 12 people found that green bean extract helps reduce ghrelin (the hunger hormone) levels after meals. This causes less desire to eat.

11. Zucchini / Summer Squash

These foods are beneficial for weight loss as a 100 gram serving of zucchini or summer squash provides only 15 calories and less than one carbohydrate.

They are also 95% composed of water, so they help you feel full for a longer time.

3 Reasons To Add More Vegetables to Your Diet for Weight Loss

In addition to helping you lose weight, vegetables are beneficial for the body’s overall health.

Here are three reasons why it is essential to increase your consumption of vegetables.

1. Vegetables Increase Your Fiber Intake

According to the American Heart Association, consuming at least 25-30 grams of fiber per day from food (and not supplements) is recommended.

Increasing your fiber intake helps you regulate blood sugar levels, reduces the risk of heart disease, lowers cholesterol, and improves IBS symptoms.

Plus, since fiber takes time to digest, it helps you feel full longer and avoid cravings.

A study found that every 10 grams of fiber added to food, a decrease in accumulated fatwas stimulated by 4%.

2. Boost Absorption Of Essential Vitamins, Nutrients, And Minerals

Vegetables are rich in vitamins, antioxidants, phytonutrients, and minerals.

These components are very beneficial for health, and for that reason, vegetables are considered “superfoods.”

3. Increase Water Intake

Vegetables provide us with a large amount of water.

This is beneficial because it helps the body stay hydrated, increases energy levels, and reduces snacking.