15 Healthiest Vegetables to Lose Weight
Sarika Bahl
Fiber-rich and low-calorie vegetables are incomparable for weight loss. These diet-friendly vegetables will keep you satiated while burning fat. Continue reading to get familiar with the best and healthiest vegetables to lose weight.
Our reviews are research-based, and all trials and testings are conducted in-house over days and weeks. We have a strict no-free-sample policy to ensure our reviews are fair and impartial.
Every weight loss diet includes lots of vegetables that boost metabolism, add fiber, and add much-needed vitamins and minerals that aid the process. All vegetables, whether starchy or non-starchy, are nutritious in one way or other, and thus they must be consumed on a daily basis.
However, the journey of weight loss requires certain diet vegetables for fat burning and boosting metabolism. Vegetables to lose weight are filled with an adequate amount of fiber keep you full for long, reduces unnecessary eating, and promote weight loss.
Table of Contents
Tips to include the best vegetables in your eating plan for weight loss
- High fat and sugary items must be avoided during a diet.
- Your diet should have a calorie deficit for losing weight. This means the calorie intake should be less than calories burned on a daily basis.
- Low energy density food works well for losing weight. This kind of food has few calories compared to their weight.
Negative calorie food plays a vital role in reducing weight. Some vegetables have fewer calories than they take the body to digest and this negative effect works positively for you! Belly fat can hamper your self-esteem and personality. Scroll down to know how to get rid of belly fat and what are the best weight loss vegetables.
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List Of Top Healthiest Vegetables to Lose Weight
Here is the list of 15 top healthiest vegetables to lose weight.
1. Spinach
Spinach is nutritious and one of the best low-calorie foods. As we all know, spinach is a good source of iron. It increases blood flow and improves hemoglobin levels. Spinach is a powerhouse of protein that can get you muscle mass and improve your basal metabolic rate (BMR is the calories you burn while resting). Spinach contains Thylakoids which are known to decrease the food cravings that further aids weight loss.
It also helps in maintaining glucose levels and can reduce the risk of some chronic diseases, such as cancers and heart problems. You can drink spinach juice or eat it raw with other vegetables.
2. Lettuce
Be it salad or sandwich, lettuce can revive almost everything! Salad green leaf lettuce and red leaf lettuce both are great for a weight loss diet. It has 95% water, 1 gram of fiber, and less than 2 grams of carbohydrates, and the best part is that your food serving can be made extra large and filling within a few calories.
3. Kale
Kale can be included in the list of fat-burning vegetables as it’s a low calorie and low energy density vegetable. Kale makes you stay full for long and promotes weight loss. Additionally, it’s a storehouse of some vital vitamins like Vitamin A and K. You can consume kale raw or cooked but do not boil, saute or stir fry for long with too much of liquid to preserve its nutrients.
4. Celery
The crunchy celery can be regarded as the best vegetable for weight loss. Celery contains low calories with lots of dietary fiber. Its abundance of water and electrolytes keeps you hydrated and reduces bloating, which is a plus point when you are trying to lose weight. One large stalk of celery has only ten calories which can keep you full for long. Celery is easily one of the best fat-burning veggies.
5. Broccoli
This flowery cruciferous vegetable is almost everybody’s favorite. Broccoli, one of the best vegetables to lose weight, is loaded with fiber as well as calcium. It contains a phytonutrient called sulforaphane that increases testosterone. Testosterone fights body fat storage and stimulates the process of fat burning. Furthermore, Broccoli is rich in Vitamin C that reduces stress, making the weight loss journey much easier. The best way to eat broccoli as raw or steamed for a few minutes.
6. Cauliflower
Cauliflower is also a low calorie, low energy density, delicious cruciferous vegetable. Cauliflower is fat-free, cholesterol-free, and low in sodium which accords it the status of the best weight loss-friendly vegetable. It’s enriched with fiber, and cauliflower contains 27 calories per cup.
Cauliflower is a versatile vegetable that can be served in many ways like cauliflower soup, cauliflower mashed potatoes, and roasted cauliflower.
7. Carrots
We can’t skip this root vegetable when preparing a list of simple veggies for weight loss. Carrots are a superfood with lots of fiber and other nutrients. It helps in bile secretion which aids weight loss. It tastes great with or without cooking. Carrots nutrition contains plenty of fiber and beta carotene. You can enjoy the crunch of this low-calorie vegetable in many innovative ways. Carrots can be enjoyed in salads, soups, sabzi, and even a glass of fresh juice.
You need a quality juicer to extract the maximum benefits of juicing and enjoying your vegetables in liquid form! Here are the Best Juicers you can pick from.
8. Bell Peppers
Colorful bell peppers are amazing for enhancing the appeal and taste of different foods. It’s a low-calorie vegetable with an abundance of vitamin C that controls the stress hormone. Stress can never be good for a weight loss regimen, as it can trigger fat storage and hamper the weight loss process. Slices of bell peppers can be enjoyed in dips, salads, omelets for reducing weight and calming the mind!
9. Mushrooms
Believe it or not, this unattractive looking (to some!) vegetable is one of the best vegetables to lose weight! If you are wondering how to get rid of belly fat then start eating mushrooms! Mushroom is a nutritious vegetable with plenty of water and antioxidants. It comprises high protein foods. It’s also packed with Vitamin D, which is essential to get rid of abdomen fat.
Mushrooms have a specific protein that supports satiation within a few calories. You can eat mushrooms as part of omelets, soups with mixed herbs, and even with portions of pasta and risotto.
10. Potatoes
Did you know that the calories of Potatoes are increased by four times after frying, but this vegetable is counted in the fat-burning food category? How? When you refrigerate it and eat it cold, it becomes a fat fighter, helps in fat oxidation and reduces stubborn belly fat!
Potatoes are nutritious and low-calorie vegetables. They are loaded with potassium that prevents bloating and balances sodium in the body. The good amount of protein and fiber in potatoes makes it worth picking for weight loss. Cold and boiled potatoes is quite appealing!
11. Sweet Potato
Sweet potatoes come under the most satiating vegetables to lose weight. It contains more fiber than potato. Sweet potato is a nutrient-dense vegetable with a low Glycemic Index (GI) that doesn’t raise the blood sugar suddenly.
Additionally, sweet potatoes contain a high amount of water and beta-carotene. You can eat it with low-fat yogurt and spices like cinnamon, cumin or curry leaves without a calorie addition.
12. Green Peas
Peas taste yummy in soups, salads, or even solo. Green peas have few calories with a good amount of fiber and insoluble fiber. It also contains protein with low-fat content which can boast of the status of fat-burning foods! One cup of green peas provides 35 calories with the goodness of magnesium, potassium, and calcium which prevents heart diseases. Peas can be considered as a sweet and best vegetable for weight loss.
13. Onion
Our dishes are incomplete without onions. Onions contain very few calories with lots of nutrition. Onions are rich in fiber and antioxidants. In addition to weight loss, onions play a vital role in cardiovascular health by improving blood flow. It also exaggerates a protein that maintains the sugar levels that aids weight loss. Onions can be added in rice, omelets, salads, sandwiches, soups and burgers, and what not! The list of what you can do with onions is endless! You must increase the onion intake if you want to eat the best veggies for weight loss but you must know how to deal with bad breath!
14. Pumpkin
Has anyone suggested that you eat pumpkin after an intense workout? Probably not, but pumpkin works even better than a banana! Its fiber makes you full, energetic and helps in the recovery of muscles. If you have been giving repulsive looks to pumpkin, you must stop doing it because pumpkin is low in calories, fat, and sodium, and all this makes it a great vegetable that can help burn fat!
Additionally, it contains potassium, beta-carotene, and a mood-lifting amino acid called Tryptophan. Pumpkin can be eaten as a soup, sabzi, or vegetable.
15. Cucumber
Are cucumbers good for you? Yes! Cucumber has zero fats and fermented cucumber, or pickles are excellent for weight loss too! Fermented cucumber is loaded with fiber with 15 calories in it. Acidic foods raise the rate of carbohydrates burning,8 which helps in shedding weight. The combo of low-calorie cucumber and vinegar works well for reducing belly fat. Pickled cucumber (as long as it is not loaded with salt/sugar) tastes good with sandwiches, burgers, and even raw.
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Frequently Asked Questions
Here we have answered a few FAQs about healthiest vegetables.
Vegetables are great for health; most of them are fiber and protein rich, and have multiple vitamins and minerals that have a good effect on your overall health. However, it is not just vegetables that will help you lose weight. You must have a balanced diet that consists of fruits, pulses, etc. along with indulging in physical activities and exercises.
Ideally, you must always consult a health and fitness expert to help you lose weight efficiently. They would be able to help you with a balanced diet plan and good exercises to start with.
If you are planning to lose weight by yourself, try eating healthy, practice portion control, indulge in physical activities and exercises, and make small changes to your lifestyle like take the stairs instead of lifts, avoid eating too many junk foods, and sleep well on time.
Green leafy veggies such as spinach and cauliflower and root veggies such as carrots are a few of the healthiest vegetables to lose weight.
Intake of green vegetables like spinach and kale helps in cutting belly fat as they are low in calories but rich in nutrients.
Spinach ranks high when it comes to nutrients. It is low in calories but rich in vitamins such as K and A. Furthermore, spinach has essential minerals such as iron and potassium.
Final Words
Vegetables must be an important part of our diet, even if you are not looking for weight loss vegetables. Thankfully, eating vegetables is the fastest way to reduce weight. Vegetables are nutrient-dense with lots of health benefits. Some vegetables are even more advantageous due to the lots of fiber, water, and protein in them.
Green leafy, cruciferous, root and some other vegetables are must-pick vegetables to lose weight by consuming adequate portions of it but still excessive use of certain vegetables can have some side-effects hence try mix and match of various kinds of vegetables in your diet and burn sufficient calories to lose weight. Along with eating the best veggies for your diet, you must keep in mind some food to avoid during the diet.
