Filling half your plate with vegetables is one of the most straightforward and effective ways to lose weight. Vegetables are rich in nutrients but low in caloric. To lose weight, you must be in a calorie deficit, which means that you are expending more energy than you are consuming. This can be accomplished through exercise and diet, but you should not feel deprived, famished, or restricted. If not, you will not be able to adhere to your plan. Find out why vegetables aid weight loss and which vegetables our experts recommend for weight loss.
Why Should You Eat Vegetables for Weight Loss?
Vegetables are low in calories, high in water and fiber, and low in fat. 1 cup of vegetables typically contains 20 to 50 calories. In comparison, 1 cup of pasta or rice contains approximately 200 calories. This is not to say that carbohydrates do not have a position on your plate; rather, it is to put the difference in calories into perspective.
Fiber is an essential carbohydrate for weight loss because it travels slowly through the digestive tract and keeps you feeling filled longer. Since we do not assimilate fiber’s calories, it only provides volume. This aids in appetite suppression throughout the day, making it simpler to consume fewer calories. Additionally, fiber reduces blood sugar and insulin surges, which can reduce fat storage.
When a person consumes more calories than their body requires, the excess calories are stored as fat. But excess fiber does not lead to fat storage. Gut bacteria subsist on fiber in the large intestine, where they produce beneficial compounds such as short-chain fatty acids (SCFA). SCFAs may have fat-burning properties, according to a study published in Nutrients in 2019.
Dietitians were consulted regarding vegetables that may aid in weight loss; the following are their best picks.
1. Cauliflower
Cauliflower is here to stay, from cauliflower pizza to cauliflower risotto, and for good reason. There are 27 calories, 2 grams of fiber, and 2 grams of protein in one cup of sliced cauliflower. “It’s filling and versatile,” says Elysia Cartlidge, M.A.N. RD, a registered dietitian for Haute & Healthy Living.
My favorite method to prepare cauliflower is to slice it, drizzle it with olive oil, and sprinkle it generously with garlic powder and nutritional yeast before roasting it in the oven until the margins are faintly browned and crispy. Even if you’re not a vegetable fan, roasting cauliflower is an excellent method to consume more vegetables and fiber.
Do you dislike sautéed cauliflower? Make cauliflower rice, as recommended by registered dietitian Moushumi Mukherjee, M.S., RDN of Dietitian Moushumi, or purchase it pre-riced in the frozen food section of the supermarket. Chop cauliflower and pulse it in a food processor until it resembles rice.
Then, freeze it and use it in smoothies, soups, curry, and fried rice,” Mukherjee suggests. Due to its moderate flavor, cauliflower can be incorporated into virtually any dish. Swap regular pizza crust for cauliflower crust and white rice for cauliflower rice to save 100 to 400 calories.
Nutrition Facts
1 cup of fresh cauliflower florets contains:
- Calories: 27 kcal
- Total fat: 0 g
- Carbohydrates: 5 g
- Fiber: 2 g
- Sugar: 2 teaspoons
- Protein: 2 g
2. Spaghetti Squash
All winter squashes are low-calorie, weight-loss-friendly nutrients. But spaghetti squash is my personal preference,” says The Nourished Brain author Cheryl Mussatto M.S., RD, LD. “It is the ideal low-calorie substitute for spaghetti, containing only 42 calories per cup.
Additionally, it is low in cholesterol and contains fiber that is both substantial and nutritious. And for diabetics who must limit their carbohydrate consumption, it will not cause the same blood sugar rise as pasta. Not only is spaghetti squash an excellent weight-loss food, but it also retains the spaghetti texture we all enjoy.
Use spaghetti squash in place of pasta in any dish, or combine spaghetti squash and vermicelli in equal proportions. Remember to combine it with other colorful vegetables and protein for a well-rounded meal.
Nutrition Facts
1 cup of cooked spaghetti squash contains:
- Calories: 42 kcal
- Fat: 0.5 g
- Carbohydrates: 10 g Fiber: 2 g
- Sugar: 4 teaspoons
- Protein: 1 g
3. Avocado
Although avocados are technically a product, their fat-burning properties compelled us to include them. This may seem contradictory given that avocados are rich in lipids. However, they are rich in heart-healthy monounsaturated fat, which is slowly assimilated and keeps you feeling satisfied.
According to Christa Brown, M.S., RDN, a New Jersey-based dietitian, consuming half an avocado helps reduce overall abdominal obesity. “Lowering your LDL (‘bad’) cholesterol also provides heart-protective benefits,” explains Brown.
Half of an avocado contains 5 grams of fiber, which is half of the quantity that should be consumed at each meal. Avocados are versatile, making it simple to include them in your diet regularly. Mix a quarter to a half avocado into a green smoothie for a rich delight, add avocado slices to a salad, or prepare guacamole as a nibble.
Avocados are also delectable on tacos and tuna salad. Maintain a serving size of one-fourth to one-half of an avocado. A medium avocado contains 240 calories, so if you are trying to lose weight, it is possible to consume too much of a beneficial thing.
Nutritional Data
Half of an avocado consists of:
- Calories: 120 kcal
- Fat: 11 g
- Carbohydrates: 6.5 g Fiber: 5 g
- Sugar: 0 g
- Protein: 1.5 g
4. Cabbage
“Cabbage is low in calories and high in fiber,” explains registered dietitian Jinan Banna, Ph.D., RD. “Fiber is an essential component of a weight-loss diet because it helps you feel full while contributing few calories.” Cabbage, along with broccoli, Brussels sprouts, cauliflower, and kale, is a cruciferous vegetable.
Cruciferous vegetables contain potent phytonutrients that aid in cancer prevention and inflammation reduction. Cabbage is diabetic- and weight-loss-friendly, with only 22 calories and 5 g of total carbohydrates per cup. In addition, it can be roasted, used to make coleslaw, or added to fish tacos.
It can also be used to make fermented dishes such as kimchi, which [may] promote a healthy gut,” explains Banna.
Nutrition Facts
1 cup chopped raw cabbage contains:
- Calories: 22 kcal
- Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 2 g
- Sugar: 3 tablespoons
- Protein: 1 g
5. Zucchini
Anya Rosen, M.S., RD, LD, CPT, a functional medicine practitioner based in New York City, notes that zucchini is a wonderful way to add fiber, volume, and nutrients with very few calories. One cup of cut zucchini contains just 19 calories and 3.5 grams of total carbohydrates.
It has a neutral flavor that blends well with both sweet and savory ingredients with stronger flavors. “It can be grated into oatmeal, added to smoothies, or substituted for pasta,” says Rosen.
Zucchini is also delectable when roasted and cooks rapidly on the stove, making it simple to incorporate into dishes such as pasta and stir-fry. In fact, zoodles, also known as zucchini noodles, can be substituted for noodles using a spiralizer. In addition, zucchini also creates delicious baked products.
Nutrition Facts
1 cup of uncooked zucchini slices contains:
- Calories: 19 kcal
- Fat: 0.5 g
- Carbohydrates: 3.5 g Fiber: 1 g
- Sugar: 3 tablespoons
- Protein: 1.5 g
6. Romaine Lettuce
Among the vegetables with the fewest calories, romaine lettuce has only 8 calories per cup. Additionally, it contains very little fiber, with only 1 g per cup. According to registered dietitian Jennifer Fiske, M.S., RDN, LD, however, it is an excellent “catch-all” vegetable. Meaning that you can throw in a variety of ingredients and still create a delicious dish.
Additionally, romaine hearts can be used for lettuce bundles and to give texture to sandwiches. I suggest purchasing a three-pack and preparing them as required; they will last significantly longer than pre-cut lettuce. Low in calories and abundant in nutrients such as folate, romaine lettuce has a delicate flavor.
It’s not elaborate or ostentatious, but it’s adaptable, inexpensive, and excellent for weight loss,” she says.
Nutrition Facts
1 cup shredded romaine lettuce contains:
- Calories: 8 kcal
- Fat: 0 g
- Carbohydrates: 1.5 g Fiber: 1 g
- Sugar: 0.5 g
- Protein: 0.5 g
7. Green Peas
Peas, like potatoes and maize, are starchy vegetables, indicating they contain more carbohydrates than non-starchy vegetables. But green peas carry a fiber and protein wallop that few other vegetables can match. Peas contain 8 grams of fiber and 8 grams of protein per cup.
Protein promotes satiety similarly to fiber, and high-protein diets are associated with weight loss, according to a study published in the Journal of Obesity & Metabolic Syndrome in 2020. Protein digestion uses twice as many calories as carbohydrate and lipid digestion. Don’t be alarmed by the 10 additional grams of carbohydrates in peas compared to their non-starchy alternatives.
From snap peas to snow peas, there are numerous varieties of peas available. Peas can be eaten on their own or incorporated into a variety of dishes, such as sautéed rice, pasta, and broth.
Nutritional Data
1 cup of peas includes:
- Calories: 117 kcal
- Fat: 0.5 g
- Carbohydrates: 21 g Fiber: 8 g
- Protein: 8 g
8. Kale
One cup of kale contains only 7 calories, so you can fill your plate with four to five cups of kale for less than 50 calories. It also “has a rougher texture than other greens, so it takes a little longer to chew,” according to registered dietitian and proprietor of Sound Bites Nutrition Lisa Andrews, M.Ed., RD, LD.
Eating methodically allows you to feel satisfied while consuming fewer calories.
It’s not everyone’s cup of tea, but there are other methods to appreciate kale. Roast kale on a baking sheet to make homemade kale crisps, or incorporate it into a smoothie for added fiber. Massage fresh kale with olive oil and lemon juice and let it stand for several minutes before combining it with salad ingredients.
Nutritional Data
1 cup of freshly sliced kale contains:
- Calories: 7 kcal
- Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 1 g
- Sugar: 0 g
- Protein: 0.5 g
| Home Page | Click Here |
| Healthy Food | Click Here |