Load the plate with plenty of vegetables - good way lose unwanted pounds. Vegetables are ideal for weight loss. They fill you up without a lot of calories. Plus, it's an incredible source of nutrients, necessary for the body for good health. Concerning best vegetables for weight loss, they are all healthy additions to a weight loss plan, although the low-calorie ones are a particularly good choice. Eating more vegetables can help people lose weight without tracking calories, but it's still worth counting them. Knowing how many calories you need to eat to lose weight and keep it off is an important part of any diet. Losing weight and keeping it off is not the easiest of tasks. It turns out there is something you can eat in large quantities that will make you feel full, give you energy, maintain emotional stability and, most importantly, help you lose weight.
Non-starchy vegetables are best for weight loss
They are the lowest calorie vegetables. Filling your diet with these " precious stones" will undoubtedly help you lose weight. Examples of such vegetables are spinach, White cabbage, broccoli, cauliflower, carrots, celery, cucumbers, beets, green beans, artichokes, eggplant, onions, mushrooms and peppers. Many weight loss diets encourage you to eat as much of these vegetables as you want.
While all non-starchy vegetables are good additions to any diet, some are especially beneficial. Raw leafy greens like spinach, kale and lettuce have less than 10 calories per cup, so you can enjoy a big salad and barely use up your daily calorie needs. With 16 calories per cup, sliced cucumbers are also a good choice. Beets and carrots are a little higher in calories, about 50 kcal per cup, but they are also great options.
Not only are these vegetables low in calories, but they are also high in fiber.
Green vegetables
True, not everyone is a big fan of eating vegetable salads for weight loss, especially in large quantities. But drinking them as cocktails is a completely different matter.
The benefits of green, the most low-calorie vegetables, consider their sugar levels low, large stock fiber, protein, and numerous vitamins and minerals, which can help with fat loss.
Greens for weight loss have several properties that make them ideal for dieting. Eating leafy greens - great way increase the volume of meals without increasing the number of calories. Leafy green vegetables are also incredibly nutritious and rich in minerals and antioxidants. Plus they contain calcium, which also helps burn fat.
Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they are high in fiber. Cabbage for weight loss is simply created. Moreover, these also contain a decent amount of protein. They are not as rich in protein as animal products or legumes, but they are rich compared to most vegetables. The combination of protein, fiber, and low calories makes cruciferous vegetables ideal to include in your diet if you're looking to lose weight. Here's a small one for weight loss.
Watercress No. 1. Superfood
Watercress contains more calcium than milk, more vitamin C than oranges, and more protein than many animal products. It contains all 17 essential nutrients. Watercress also contains alpha lipoic acid. It's an antioxidant that researchers believe may fight diabetes, which is closely linked to weight problems. Since it is a relatively bitter food, you can consume it in a smoothie by mixing some sweet fruits and vegetables such as beets, cucumber and peaches. You can also add stevia as a natural sweetener.
Spinach will speed up weight loss by 30%
In a recent study, Swedish scientists gave women spinach extract in the morning and they lost 30 percent more weight than their peers! They said that they did not feel hungry or tempted by the mouth-watering foods they usually ate. This is quite possible as a result of an amino acid called arginine, which is found in spinach. Arginine plays an important role in fat loss. Scientists believe that arginine can increase muscle mass.
Given the mild flavor of spinach, it works great with any vegetables and fruits. Apparently David Beckham loves his spinach because it's rich in fiber.
Stevia for zero-calorie sweetener
Although many people think of stevia as the powder or drops that are sold in stores, it is also a plant with green leaves that you can grow yourself. Its leaves sweeter than sugar and are the perfect solution for sweetening your cocktail without adding calories. A recent study found that people who used stevia consumed 300 fewer calories per day than those who ate sugar. Add half a leaf to any smoothie that needs sugar. This neutralizes the bitterness, just as sugar neutralizes the bitterness of coffee.
Green to burn fat
Jalapeños contain only four calories per pepper, and their fiery flavor comes from an ingredient called capsaicin. Capsaicin is a serious fat burner. Two or three peppers are enough to consume 1-2 mg per day of essential fat-burning components. This increases body temperature and thereby speeds up the rate at which the body burns fat. In addition, the researchers concluded that people who regularly consumed jalapenos ate less. It is supposed to suppress appetite.
Chinese cabbage to remove body fat
Remember that cholesterol can be stored as fat around the thighs and belly, so eating enough vegetables can help get rid of it. Chinese cabbage has been shown to increase good cholesterol levels and reduce bad cholesterol levels in the blood. Chinese cabbage for weight loss is one of the mildest vegetables in this category, and since it contains a lot of potassium and omega-3, it is also one of best options weight loss if mixed with other soft and sweet vegetables.
Broccoli
Hugh Jackman once told Men's Fitness that he likes steamed broccoli. Broccoli is one of the best sources of chromium and is also rich in vitamin C and fiber with their benefits. People low in chromium have been found to have high level blood sugar and a huge amount of fat in the body.
Green onions
One cup of green onions can provide more than 100 percent of your daily sulfur intake. It promotes weight loss in at least three ways. It helps the body burn more fat, it reduces the number of fat cells, and also keeps inflammation under control.
Zucchini
Thin and sweet, zucchini is also one of the best plant sources of zinc, which will help you absorb more nutrients from your stomach and intestines.
Parsley for energy generation
The benefits of parsley are numerous. If you have just decided to lead healthy image life, and is concerned about fat that was eaten in the past, you need parsley. It can lower blood sugar levels and protect the liver from obesity. Along with its large baggage of potassium, zinc, vitamin C and dietary fiber, with their own weight loss benefits, it can also provide more than enough vitamin B2. This is a vitamin that helps produce energy and burn fat.
Celery
Best source plant origin another B vitamin called choline. Recently, researchers discovered that choline is essential for preventing weight gain. If you used to eat a lot of unhealthy fat in your diet, choline can protect your liver from obesity. Celery also contains a huge amount of water and fiber, two healthy ingredients, making stem celery an ideal weight loss aid.
Starchy vegetables are good, even very
They may be slightly higher in calories than non-starchy vegetables, but starchy ones may also provide weight loss benefits. Such vegetables include potatoes, peas and corn. One cup of boiled potatoes contains 140 calories. Corn contains 140 calories per cup, and green pea- 130 calories per cup.
Boiled potatoes
It has several properties that make it an ideal food for both weight loss and optimal health. It contains an incredibly diverse range of nutrients. Potatoes contain a lot of potassium, a nutrient that most people don't get enough of. Potassium plays an important role in the control blood pressure. On a scale called the satiety index, which measures how filling different foods are, white, cooked potatoes ranked first. This means that when you eat it, you will feel full and eat less of other foods. Boiled potatoes are boiled vegetables for weight loss.
Green peas for burning fat. Protein bomb
Green peas contain approximately 8.6 grams of protein per serving, more than steak and eggs. Protein triggers the release of a fat-burning hormone called glucagon. If you want your body to burn fat faster, or in other words, to speed up your metabolism, you should eat protein-rich foods. The body works much more complexly and requires much more energy to break down proteins than it does to process fats and carbohydrates. Several studies have shown that people who eat a lot of protein lose weight eight times faster than those who don't.
More beans, peas and lentils
Legumes, which include beans, chickpeas, beans, peas and lentils, are as rich in nutrients and protein as potatoes, and legumes also have a high satiety factor. This may be due to the protein content, which helps in weight loss.
Legumes are slightly higher in calories than starchy vegetables, but given their appetite control benefits, they are a good choice for weight loss. One cup of cooked beans has 225 calories, and 1 cup of cooked lentils has 230 calories. Legumes also pair well with non-starchy vegetables.
Green beans to fight hunger pangs
Green beans are treasures of treasures. Green leafy vegetables are rich in fiber, but they contain less than half the fiber found in green beans! Dietary fiber slows down the rate at which the body digests food, which helps in weight loss in two ways. different ways: The slower food is digested in the stomach, the longer the feeling of fullness lasts. Additionally, slow digestion means that the body releases energy gradually and continuously, meaning that the body will not be asking to eat every hour to maintain its energy levels. Fiber also supports regular bowel movements by flushing out fat that would otherwise be absorbed and stored in the body. Since green beans are quite sweet and mild, you can mix them with absolutely any fruit or vegetable.
Healthy, nutritious foods are the best addition to a weight loss program. Nothing contains as many nutrients as green vegetables. Of course, no weight loss supplement can claim to provide all of these benefits without some side effects. There are many recipes from vegetables for weight loss; you just need to prepare a salad, smoothie or soup from the vegetables mentioned in the article, arranging them based on your taste preferences.
Fruits and vegetables for weight loss and fat removal are one of the tricks that can help in the fight for slim figure. Various diets physical exercise, diet pills are effective, but not always beneficial for the body. Vegetable and fruit dishes will help ensure more efficient fat removal and recovery after sudden weight loss.
Cabbage
Cauliflower, cabbage, broccoli and all types of cabbage can help you lose weight. excess weight equally effective.
- We recommend reading:
Cabbage contains folic acid, vitamins A, B6, C, K, riboflabin, a lot of potassium, calcium, protein, no fat and only 100 calories. Cabbage is a source of carbohydrates (5 g in every 100 g), but is used in.
cucumbers
Cucumber is the leader among vegetables in terms of the presence of water in its composition. Cucumbers contain almost no calories (15 kcal per hundred grams), but they provide the body with plenty of C, carotene, potassium, iodine compounds and fiber, which helps improve peristalsis and helps.
Zucchini
Close relatives of cucumbers are zucchini - the ideal vegetable for anyone who wants to lose weight. overweight. Zucchini can remove excess fluid from the body and contains only 16 calories per hundred grams.. They have wonderful taste qualities and a rich composition of vitamins B, C, PP, E, carotene, pectin and trace elements: sodium, potassium, magnesium and phosphorus.
Onion, celery
Celery and onions are excellent helpers in the immediate process of losing weight; they are rich in vitamins, low in calories, and are part of various diets. Celery stalks contain only 16 calories, the root contains 32 kcal, and it can be eaten whole. The plant stimulates the gastrointestinal tract and is a diuretic.
Pumpkin
The bright autumn berry pumpkin contains a lot of carotene, a large amount to speed up metabolism, A, E for cell rejuvenation, T to prevent obesity. Pumpkin pulp is perfectly digestible, easily satisfies hunger, and the seeds contain healthy Omega 6s. Pumpkin is present in various dishes for every taste, and the calorie content of the berry is only 25 kcal.
Beet
Another unique vegetable for weight loss is a soft, natural, capable one. Beetroot dishes are an excellent prevention of anemia, thrombophlebitis, and atherosclerosis. Maintains optimal acid-base balance in the body, saturates useful acids: lemon, wine, apple, milk and even.
bell pepper
The king of fall vegetables is bell pepper. It contains a large amount of vitamin C. There are many ways to prepare pepper: stewed, fried, canned, it is tasty and healthy. Aroma bell pepper promotes the body's production of substances that reduce weight. And the tasty vegetable contains only 29 kcal.
Green beans
Delicious and satisfying dishes made from green beans. So, beans are low-calorie, have many vitamins and minerals, proteins and fiber. This vegetable is a godsend for those who really want to lose weight. Green beans contain saponins, which neutralize bad cholesterol and prevent cancer.
Fruits
Fruits can satisfy both hunger and thirst, and can also be used as an alternative to sweet desserts. In addition, some fruits contain unique substances that can speed up metabolism, burn excess fat, and.
Grapefruit
Most healthy fruit, breaking down fat. The calorie content is 35 kcal, the smallest amount among other types of fruit. Grapefruit is able to actively remove excess fluid and have a positive effect on metabolic processes in organism. This fruit improves the absorption of food, but can have an irritating effect on the mucous membrane. We recommend grapefruit on an empty stomach for those who have normal stomach acidity.
A pineapple
It has a low amount of calories - 46 in pulp and 56 in juice. Pineapple is consumed before meals, one slice is enough. Promotes easy digestion of food, breakdown and absorption of proteins. The hard core of the fruit contains a special substance - an enzyme that stimulates fat burning. Pineapple fiber is somewhat rough on the stomach, but leaves you feeling full for a long time.
- We recommend reading about
Kiwi
Kiwi is rich in vitamins, fiber, contains 40 kcal/100 g and a unique enzyme - actinidin, which is involved in the breakdown of protein compounds. When ingested into the human body, kiwi is able to burn fats that clog arteries and is a great help for high cholesterol. Kiwi can be eaten after meals. If the dishes are heavy enough for your stomach, you will not feel heavy after eating the fruit.
Pear
Pear is able to cope remarkably well with the removal of waste, toxins, heavy metals from the body. An incredibly healthy fruit that has a positive effect on intestinal function. Contains ascorbic acid, tocopherol, beta-carotene and vitamin K, as well as a whole range of microelements. The pear tastes sweet, but does not increase insulin levels and contains only 47 kcal.
Lemon
Lemon contains vitamin C in large quantities, so it perfectly stimulates the immune system. It has the strongest effect on the liver, cleanses and promotes the breakdown of fats. Improves digestion, increases insulin resistance, lowers cholesterol, and has a natural diuretic effect.
Watermelon
Eliminates excess weight, contains a lot of liquid, which helps cleanse the body at a rapid pace. Calorie content is low - about 38 kcal. They are practiced only on this fruit, which leads to a significant change in body weight. Watermelon has diuretic and laxative properties and is used to cleanse the intestines of stagnant feces.
Orange
Orange, from the citrus family, is a fruit that quickly burns fat. Easily copes with the breakdown of complex fats, contains vitamins, cleanses the body, increases immunity and human activity. Orange can be used to replace high-calorie desserts.
A positive effect can be achieved by eating a mixture of various fruits. When dieting, they often make different fruit salads with the addition of lemon juice as a dressing or a small amount of honey.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Your feedback on the article:
Excess weight needs to be lost wisely - by eating healthy foods full of vitamins and valuable minerals. All this fully applies to vegetables. Their deficiency should not occur in the diet, especially for those who are struggling with excess weight. But even among vegetables there are “good” ones, and there are “excellent” ones - the most effective in the battle with extra pounds.
Cabbage has beneficial properties for weight loss. To improve intestinal function and regulate digestion, you need to eat a salad of this vegetable with the addition of ground cumin and marjoram.
An even more noticeable effect comes from eating cabbage soup, which is no coincidence called the “fat killer.” Its basis is cabbage (regular or Italian), which can be combined, in particular, with onions, peppers, carrots, tomatoes and, if desired, with your favorite seasonings. You should not add salt.
The more of this soup you eat, the more weight you lose. It is estimated that you can lose an average of up to 4 kilograms in a week.
It is also worth knowing that eating this vegetable helps fight cellulite. I'll have to go to the yard and sauerkraut, and cabbage pickle: these products contain enzymes that help digest fats.
Celery: 6 kcal stems, 70 kcal root
There should be a place for celery in the diet of crumpets. It contains many vitamins, in particular A and C, groups B, PP and E, as well as sodium, potassium, magnesium, phosphorus, iron, calcium and fiber, which improves intestinal motility.
A menu rich in celery helps detoxify and stimulates metabolism. When losing weight, it is especially good to eat the greens of this vegetable, especially since you can make a lot of tasty and healthy salads from it.
But grated root with the addition of other vegetables and a spoonful of natural yogurt with seasonings is a wonderful low-calorie dish.
Merged with apple juice in equal proportions, perfectly cleanses the body. Removing waste and toxins is a mandatory introductory stage of any dietary course.
Carrots: 17 kcal per medium-sized root vegetable
Carrots should be the base diet menu, since it refers to vegetables with valuable properties. It is a rich source of beta-carotene, essentially an antioxidant, which helps relieve and prevent many ailments. Carrots have a beneficial effect on human metabolism.
The vegetable is best eaten raw. It regulates bowel functions and acts as a mild laxative.
Up to 90% of carrots are water, which is why they are low in calories. Another dietary bonus: a large amount of fiber, which regulates the functioning of the gastrointestinal tract.
For constipation, carrots should be boiled in water, then chopped and consumed in small portions throughout the day.
Garlic: 7 kcal per clove
It contains phytohormones and antibiotic compounds. Consumption of garlic stimulates metabolism and aids digestion. Helps with bloating and heartburn, relieves the feeling of heaviness in the stomach after particularly heavy meals.
But that’s not all: garlic contains substances that help reduce the level of “bad” cholesterol in the blood, so it is recommended for obese people.
When fresh, it can be an addition, for example, to salads, cottage cheese or sandwiches made from whole grain bread.
Lettuce: 2 kcal per leaf
It is often said that salad is a staple in the diet of people who are interested in fast weight loss. And this is not surprising, since it is one of the lowest calorie vegetables.
Refreshes and cleanses the body, stimulates the digestive glands. It contains a lot of fiber, which promotes weight loss, as well as powerful antioxidants. Lettuce, like carrots, is 90% water. There are vitamins A, C, D, E, folic acid, iron, potassium, magnesium and calcium.
Adding salad to meat dishes makes them easier to digest and prevents the absorption of excess fat in the digestive tract.
Cucumber: 13 kcal per 100 g
This is the ideal ally for a slim figure. The vegetable consists of more than 95% water and contains vitamins A, K, C, group B, potassium, phosphorus, manganese, and magnesium, which are important for maintaining harmony.
Cucumber - low calorie product, so you can eat it as much as your heart desires, especially since it perfectly quenches thirst.
It is the basis of many weight loss diets, as it accelerates metabolism, including fat, helps remove toxins and excess water from the body, acts as a diuretic and mild laxative.
You can safely eat pickled cucumbers, which accelerate the elimination of water accumulated in the body and improve peristalsis. One medium-sized vegetable contains only 7 kcal. But here it is important to ensure that it is not too salty.
Zucchini: 15 kcal per 100 grams
Contains beta-carotene, folic acid, calcium, magnesium, vitamins C, PP and group B, as well as fiber, which plays an important role in weight loss. This variety of zucchini improves metabolism and satisfies perfectly, relieving hunger for a long time.
Cleanses the intestines. The product also has the property of alkalizing the body, so it is recommended for people with heartburn or reflux.
It is important to cook zucchini correctly. It is best to bake it in the oven or steam it without high-calorie and fatty additives. This type of zucchini (as well as others) can also be eaten raw, for example, added to a salad.
Chili pepper: 8 kcal per pod
That has been known for a long time. Capsaicin, an organic chemical compound, is responsible for its pungent taste. Has the property of irritating and heating the skin and mucous membranes. Stimulates the secretion of gastric juice, which facilitates the digestion of food.
Hot pepper activates metabolism (especially fat metabolism), eliminates hunger and accelerates calorie burning. This is confirmed by scientists who have proven that thanks to chili, cravings for sweet, salty and fatty foods are reduced.
By consuming this vegetable, we also help reduce triglyceride levels in the blood, prevent obesity, type II diabetes and blood pressure problems. Chili is best added to the diet in small quantities, seasoning familiar dishes with it.
The choice is decent. The only thing left to do is to include the listed products in your diet on a regular basis and wait for the results. Of course, vegetables alone cannot help you lose weight. Here you will need to limit yourself in calories, increase physical activity, and normalize your daily routine. But what won’t you do for perfect figure, Truth?
Many people who are losing weight have heard about the significant benefits of vegetables for weight loss. And it is true. Most of them contain specific components that help reduce body weight. In addition, they are rich in a variety of nutrients and vitamins, which perfectly support the body in the process of losing extra pounds, as well as fiber, which effectively cleanses it.
It is a well-known fact: to successfully lose weight, you need to consume fewer calories from food than you manage to burn throughout the day. You can achieve this result with the help of vegetables. After all, they are low in calories and completely free of fat and cholesterol. In 14 days spent exclusively on vegetables, it is quite possible to lose about 5-8 kilograms. This will be quite easy to do, because recipes from vegetables in huge quantities can be found both in cookbooks and brochures, and on the Internet.
Often, excess weight is a consequence of metabolic disorders. If you close your eyes to the problem, you can develop obesity, vascular disease, hypertension and even diabetes. The most ordinary vegetables, which contain everything necessary for high-quality and healthy weight loss, will help you avoid such a terrible prospect. The main thing is to use them wisely. 
Raw, cooked, vegetable stew correct and put in order the functioning of the intestines, are an excellent stimulator of gastric juice secretion and an enhancer of its digestive activity. Thus, everything eaten is fully absorbed and does not turn into fat deposits. Their low calorie content makes them even more attractive to those who want to get a slim figure. Thanks to this quality, vegetables can be consumed with virtually no restrictions - it is basically impossible to gain weight with them.
Carbohydrates in vegetables are an absolute minimum. And this is also beneficial for those losing weight. After all, even if you are on a protein diet, a vegetable salad will not slow down weight loss. On the contrary, it will relieve the load on the kidneys and liver.
In order for all substances that contribute to weight loss to be preserved and reach their destination, contact of vegetables with air should be prevented. It is advisable to cut them for a salad or any other dish immediately before you eat it. If you are going to cook them (stew or boil), bring the vegetables until half cooked - this is much healthier. It is recommended to cook them directly in the peel for only 10-15 minutes, no longer. And it’s best to save for later pickled or frozen. Better to eat boiled
According to research conducted by scientists from the Institute of Food Research in the UK, a number of vegetables provide significantly more benefits for the body (and for weight loss, including) if consumed boiled. Now women who constantly keep their weight under control can avoid choking on the popular Panicle salad (raw carrots, beets and cabbage), which takes forever to chew. It turns out that all of the vegetables listed are much healthier when they are cooked. And, you see, it’s more pleasant to use them in this form. So, here is a small list of vegetables that are recommended to be eaten after boiling.
Best eaten raw
There are a number of vegetables that are much better eaten raw if you want to shed those extra pounds. But if you boil them, they beneficial features will decrease significantly. Let's name a few vegetable representatives of this category.
The benefits and harms of vegetable juices
Vegetable juices are extremely useful for weight loss. It is enough to drink 0.3 liters of this juice or cocktail per day to remove excess fluid from the body, correct metabolism and effectively lose weight.The low calorie content of fresh vegetable juices allows them to be widely used on diets and to be used for fasting.
However, in addition to their benefits, they can also be harmful to your health. To prevent this from happening, you need to consider some important nuances. Natural vegetable juice has a detrimental effect on tooth enamel, so it is advisable to drink it through a cocktail straw. In addition, many fresh juices are characterized by laxative effect. If it is not necessary, the juice should be diluted. Allergy sufferers should be extremely careful with freshly squeezed vegetable juices, as their body may react negatively to them. Of course, in this case there can be no talk of benefits for the figure. Allowed and prohibited for weight loss
There are a lot of vegetables on sale today. Sometimes you can even make a discovery for yourself. For example, not everyone prepared dishes from the same squash. But how can you determine which ones will help you lose weight and which ones will add extra pounds? Therefore, for those losing weight, a completely natural question arises: what vegetables can you eat while losing weight? Almost all leafy vegetables along with herbs contribute to weight loss. Vegetables for weight loss, the list of which we will now give, are “found” in almost every refrigerator:
In addition, the leaders in vitamin C content help fight excess weight: - sweet pepper (Bulgarian);
- Red beetroot;
- radish;
- onions (onions and feathers);
- garlic.
Celery deserves special attention. What is its feature? The fact is that it not only promotes weight loss, but also prevents you from gaining it again in the future. This vegetable is characterized by “negative” calorie content - thanks to this, it actively burns intercellular fat. Both dishes and juice squeezed from celery are extremely useful for losing weight.
Allowed for cooking dietary dishes there are a lot of vegetables. However, there are also those that not only won’t help you lose weight, but will also add a couple of extra pounds. You will have to give them up if you want to achieve good results in weight loss. Fortunately, there are very few of them, and to be precise, only two:
- potatoes (80-215 kcal);
- avocado (169-185 kcal).
When vegetables are prohibited
It would seem that vegetables are the most basic thing that can be in cooking and dietetics. But it's not that simple. If you already have health problems, you should be very careful when introducing vegetables into your diet in increased quantities. It is best, of course, to consult a specialist. So, increasing the volume of vegetables in the daily diet to the detriment of other products (sitting on) is prohibited if: - diseases of the stomach and intestines (gastritis, ulcers, enterocolitis);
- diabetes mellitus;
- pregnancy and breastfeeding.
After the fact
The variety and availability of vegetables allows you to comfortably follow any vegetable diet. You can create a menu according to your preferences. If you don’t like garlic, eat onions; if you don’t like broccoli, there are several types of cabbage at your service. It is very useful and effective for weight loss and health improvement to combine vegetables harmoniously - in the preparation of multi-component salads and fresh juices. Vegetables for weight loss are primarily beneficial because they contain a huge amount of nutrients, including vitamins A, E and C, potassium, folic acid, fiber, and in the case of legumes, protein.
And as we already know, in order to successfully lose excess weight, you need to take in fewer calories than you burn during the day.
And vegetables will unconditionally help us with this, thanks to their almost complete absence of cholesterol and fat, naturally low calorie content and high fiber content.
Eating vegetables in a rainbow of colors that are rich in vitamins, minerals, and phytochemicals will allow you to get all the nutritional value of these truly healthy foods.
Calorie content of vegetables for weight loss
Many nutrient-rich vegetables contain less than 100 calories, making them an essential part of any weight loss diet. For example, Brussels sprouts, cauliflower, eggplant, peas, carrots, turnips, and spinach have up to 30 calories per 1/2 cup, and an artichoke has 60 calories.
Cucumbers and tomatoes have 25 to 30 calories, a stalk of celery and lettuce have only 5 calories, 1/2 cup of onion has up to 25 calories, and chopped radishes, mushrooms or bell peppers have only 9 calories.
Fiber in vegetables for weight loss
High-vegetables promote faster weight loss due to the fact that you will need much more time to chew them, which means this will allow your body to catch your stomach's satiety signals earlier and stop further food intake.
Almost all vegetables are good source fiber, but there are also those in which its content is much higher than in others. These primarily include carrots, legumes (lentils, beans and peas), as well as cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts. But remember that if you increase your fiber intake, you should also drink plenty of water to avoid gastrointestinal discomfort.
Starchy or non-starchy vegetables for weight loss
Of course, both starchy and non-starchy vegetables should definitely be part of your healthy diet. However, if you decide to lose weight, mostly consume non-starchy types of vegetables - green beans, artichokes, asparagus, etc. They are rich in water and fiber, which will help you feel fuller longer after eating.
Eat starchy vegetables in smaller portions - potatoes, pumpkin, corn and peas - they are less beneficial for dieters due to the presence of significant amounts of sugars and carbohydrates.
Serving sizes
Vegetables, fruits and whole grains should take up the majority of your plate, so instead of meat, pasta, white rice or cheese, consider serving broccoli, asparagus, protein-rich legumes, cauliflower, and other fresh or frozen vegetables. This will reduce your total calories without reducing your daily food intake.
Top 10 vegetables for weight loss
The best vegetables for weight loss that are high in fiber, water, and lots of vitamins are:
- Broccoli, contains vitamins B6, C, E, K and folic acid;
- Spinach, rich in vitamins A, B6, C, E, K, thiamine, riboflavin, folic acid, calcium, iron, magnesium, phosphorus, potassium, zinc and copper;
- Greenery, contains vitamins A, B2, B6, C, E, folic acid, calcium, copper, magnesium, potassium, riboflavin and zinc;
- Beans– black beans, beans, lentils, peas – can replace meat, are high in protein and fiber, and are also rich in vitamins A, C, K, riboflavin, folic acid, manganese, thiamine and phosphorus;
- cucumbers, which contain vitamins B6, C, K, folic acid, thiamine, calcium, magnesium, potassium, phosphorus and copper;
- Carrot, which is full of vitamins A, B6, C, K, folic acid, potassium, manganese and copper;
- Celery, rich in potassium, magnesium, calcium, phosphorus, iron and zinc;
- Salad – lutuk, which contains vitamins A, B2, B6, C, E, folic acid, calcium, copper, magnesium, potassium and zinc;
- Asparagus, rich in vitamins A, B6, C, E, K, thiamine, riboflavin, niacin, folic acid, phosphorus, potassium, copper, manganese and selenium;
- AND potato, which provides a whopping 380 percent of your recommended daily value of vitamin A, plus vitamins B6, C, E, copper and potassium.
