Medically reviewed by Spandana Nagulapally, Masters in Clinical Nutrition and Dietetics
It is quite a known fact that intake of vegetables for weight loss especially non-starchy veggies goes a long way in helping weight loss.
According to the longitudinal study conducted by Monica Bertoia of Harvard T. H. Chan School of Public Health and Brigham & Women’s Hospital, Boston, Massachusetts, and colleagues and published in PLOS Medicine, increased consumption of fruits and non-starchy vegetables is inversely associated with weight change .
Using vegetables for weight loss is surely a smart idea for they are low in kilojoules/calories and contain vitamins and minerals, along with a high content of fibre and water.
Table of Contents:
- Top 6 Vegetables For Weight Loss
- Leafy Greens
- Chew More Weigh Less
Nutritionists say that they are low in kilojoule density. It literally means that they provide bulk to your plate without infusing many calories into your body thereby aiding your weight loss quite a bit.
It literally means that you have the liberty of having low starch vegetables for weight loss in as much quantity as you would like to without feeling guilty of overeating and worrying about sabotaging your diet plans.
In addition, they are powerhouses of antioxidants, fibre, vitamins and minerals and keep you feeling young and energetic.
Plus research says that people who eat large servings of fruits and vegetables for weight loss experience happiness, satisfaction and well being .
A Quick Tip
Pondering over and figuring what to cook and that too healthy…. EVERYDAY… can become unimaginably daunting and it would rather help to have them ready in your fridge.
Keeping carrot, cucumber, celery sticks may make life easier for you. You could also freeze spinach puree or maybe zucchini, cherry tomatoes, mushrooms, etc marinated and ready for grilling.
A bit of meal planning could really save up on your time and serve up a yummy treat every time you crave for something to eat.
Top 6 Vegetables For Weight Loss
Here are the vegetables that could be lying around your kitchen and you didn’t even know that they could actually help in weight loss.
An Carrot sticks make for a perfect snack along with aiding your weight loss. This crunchy low cal low-density low starch and high nutrient vegetable for weight loss is as versatile as it can get.
It could be used in soups, salad, sandwiches (in its grated form) and could be easily juiced out too.
They are also high in beta-carotene and fibre!
Apart from weight loss, eating carrots keeps your skin shining and your vision intact, stops memory loss, lowers cholesterol and bolsters your bone health . What more would you want from a humble veggie like a carrot!
The Mushrooms are another versatile vegetable which blends easily with whatever you decide to cook it with, primarily because it does not have a taste of its own.
Also, there are many ways you could combine this vegetable with your lamb, chicken, egg or fish.
On a winter night, you could even do a mushroom barbeque combining it with some green, yellow and red peppers.
You could even throw in some chopped mushrooms into your eggs with some cheese and chives and devour a fluffy omelette in your breakfast.
Here is a delicious sauteed mushroom and pea recipe for you. You could even add them to your whole wheat pasta for added flavour.
Consumption of unprocessed foods like mushrooms decreases the risk of obesity, diabetes and heart diseases. They are also known to possess anticancer properties .
A Cucumber is literally just water and pulp and zero fat or carbs and is an ideal vegetable to be had for weight loss.
It fills up your plate and your tummy without filling you up with unwanted calories.
It is one of the vegetables for weight loss with the highest content of water, which makes it an excellent source of essential vitamins and minerals.
Cucumbers support the digestive tract and help cleanse the liver by removing accumulated toxins and waste materials from the bloodstream and gut.
Cucumbers also a natural diuretic food, which carries the toxins out of the body.
In this way, cucumbers help the body get rid of water retention and reducing the bloating .
You can simply cut your cucumber lengthwise and enjoy it with a dip of your choice.
You can even make a cucumber and feta cheese salad.
Just like cucumber, celery is another vegetable for weight loss which is all water and fibre. Celery contains vitamins that work against obesity and help you shed weight faster.
Celery also contains dietary fibre, a type of carbohydrates that help you control your appetite .
Make celery part of your meals in various forms. You could just chop them finely and add them to your eggs. You could just slit them lengthwise and enjoy them with your dips.
You could even saute them with little butter, sprinkle salt and pepper and gobble them up. You can make celery a part of your salads complete with chicken or maybe tuna. There are many exotic ways to have this wonderful vegetable without injecting too many calories into your system.
A Cauliflower is another low-density food with no fat and quite a lot of fibre.
One of the versatile vegetables for weight loss available in the market which could be prepared in various forms like soups, salads, could be pureed and even combined with other vegetables like pea, carrots, onions, greens amongst others to make it a complete meal.
It has also been listed by Possible as one of the brilliant antioxidants that must be included in your diet. You could also replace your regular potato mash with cauliflower mash and it tastes just as good… or maybe even better.
6. Leafy Greens
Green leafy vegetables like spinach, methi (fenugreek), dill leaves provide us with loads of beta-carotene along with vitamins A, C, E, and even calcium.
They are also known to be a rich source of potassium and magnesium.
Greens like rocket, iceberg, butter and lettuce leaves make for a great green salad that adds the required bulk of our food apart from leaving us rejuvenated.
The best part here is that they do not contain any fat but just plenty of phyto nutrients. Here we have a delicious and healthy spinach chickpea soup for you. Try it and thank us by leaving a comment in the comment section.
Chew More Weigh Less
Another factor that adds to the advantage of using vegetables for weight loss is that you tend to chew a lot while eating them (especially the non starchy ones), which leads to more satiety levels and are majorly responsible for success in weight loss.
According to studies, when you chew your food more than usual, the functioning of the hunger related gut hormones also improves.Improving chewing activity could become a useful tool for combating obesity .
So put on your aprons and get started. Here is your chance to turn regular vegetables into interesting delicacies.
Put your imagination and creativity to work and you will be surprised at what all you can dish out using simple ingredients.
Vegetable Juice for Weight Loss | Weight Loss Drink Remedy
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