12 best vegetables for weight loss

One of the simplest and most effective steps to lose weight is filling half a plate with vegetables, because vegetables are nutrient-dense and low in calories. According to the Eating Well website, calorie intake can be reduced while providing nutrients to provide the body with the necessary energy without the need to suffer from deprivation or hunger to lose weight by eating vegetables.

One cup of vegetables is low in calories, high in water and fiber, and contains only 20 to 50 calories. While eating one cup of pasta or rice, it can contain about 200 calories.

The report, published on Eating Well, explains that this does not mean that carbohydrates have no place in diets, but that they can be obtained in limited quantities to put the calorie difference in perspective. To achieve better results in losing weight while maintaining a healthy and beneficial diet, the report identified a number of vegetables that help lose weight as follows:

1. Cauliflower

One cup of chopped cauliflower contains 27 calories, with 2 grams of fiber and 2 grams of protein. “My favorite way to prepare cauliflower is to chop it up, drizzle it with a little olive oil, sprinkle with garlic powder and nutritional yeast, then roast it in the oven until brown and crunchy along the edges,” says dietitian Elicia Cartledge.

Or cauliflower rice can be made, like dietitian Moshumi Mukherjee, who advises blending chopped cauliflower in a food processor to a rice-like consistency, then “frozen and use in smoothies, soups, curries and fried rice”. Mukherjee says that cauliflower can be mixed with almost any dish because it has a mild flavor, with the benefit of saving 100 to 400 calories per serving.

2. Pumpkin spaghetti

“All winter squash are effective low-calorie foods for weight loss,” says Sherrill Musato, author of The Nourished Brain. But squash spaghetti is the perfect low-calorie alternative — just 42 calories per cup — for anyone wanting to cut back on. Eat traditional spaghetti. It is also low in fat and provides satiating and nutritious fiber. For people with diabetes who need to limit their carbohydrate intake, it doesn’t raise blood sugar to the same degree as pasta.”

Pumpkin spaghetti can be prepared simply after cooking in the oven for an hour, cutting it, removing the seeds, and then cutting it into spaghetti shape with a sharp knife.

3. Avocado

Avocados are high in heart-healthy monounsaturated fats and about 10 grams of fiber, which keeps you feeling full for longer because they are digested slowly.

“According to a recent study, eating half an avocado helps reduce overall belly fat, in addition to obtaining the protective benefits for the heart as a result of lowering bad LDL cholesterol,” says dietitian Krista Brown. One medium avocado contains 240 calories.

4. Cabbage

“Cabbage is low in calories and high in fibre, so it helps to stay full with fewer calories,” says nutritionist Professor Jinan Benna. One cup of cabbage contains only 22 calories and 5 grams of carbohydrates.

5. Zucchini

Zucchini contains fiber and nutrients “with very few calories,” says functional medicine practice and dietitian Anya Rosen. One cup of sliced ​​zucchini contains 20 calories and 3.5 grams of total carbohydrates.

6. Romaine lettuce

When looking for one of the lowest-calorie vegetables, romaine lettuce comes out on top because it contains only 8 calories per cup, but, according to nutritionist Jennifer Fisk, “keep in mind that it’s very low in fiber as well. A cup contains only one gram.

7. Green Peas

Peas are starchy vegetables, which means they contain more carbohydrates than non-starchy vegetables. But green peas contain a large amount of fiber and protein, which cannot be obtained in abundance by eating other vegetables.

One cup of peas contains 8 grams of fiber and 8 grams of protein. Similar to fiber, protein promotes satiety, and high-protein diets aid weight loss.

8. Alkale

One cup of kale contains only 7 calories, which means you can fill an entire plate with 4 to 5 cups of kale for less than 50 calories. According to dietitian Lisa Andrews, kale “has a coarser texture than other vegetables, so it takes a little longer to chew, eating slowly helps you feel full on fewer calories, and leads to weight loss.”

9. Spinach

Nutritionists always advise eating spinach to lose weight. Each cup of spinach contains 7 calories and 0.7 grams of fiber, making it an ideal meal for those looking for nutritional benefits and low calories.

10. Carrots

Professor Lisa Young, nutrition expert, says that carrots contain slightly more sugar than other vegetables, but are rich in more fiber. One cup of carrots contains 3.5 grams of fiber, which is three times the amount of fiber found in a cup of leafy green vegetables. In any case, the calories in a cup of carrots do not exceed 50 calories.

11. bell pepper

“Capricorns are low in calories and high in nutrients. In fact, sweet peppers contain more vitamin C than oranges!” says dietitian Kristi Gagnon, noting that higher body fat is associated with lower levels of vitamin C in the diet.

The results of one study revealed that people with adequate stores of vitamin C burned 30% more fat during moderate exercise compared to those with low stores of vitamin C.

One cup of raw peppers contains 24 calories with 2 grams of fiber.

12. Broccoli

Broccoli contains cancer-fighting compounds, especially sulforaphane and indole-3-carbinol. Broccoli also contains the antioxidant quercetin, which can help lower blood pressure. When it comes to weight loss, one cup of cooked broccoli contains 5 grams of fiber, as well as 3.5 grams of protein.

The proportion of water in broccoli is 90%, in addition to being rich in vitamins C and K.