Chomp on these healthy vegetables for weight loss that lasts.
In general, most vegetables offer a lot of nutrients but not a lot of calories.
Otherwise, you won’t be able to stick with your plan.
Jacob Fox
Why Should You Eat Vegetables for Weight Loss?
Compared to many other foods, vegetables are low in calories and high in water and fiber.
It moves through the digestive tract slowly, keeping you full longer.
Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
The calories from fiber are not absorbed, but fiber does provide satisfying volume and makes us feel full.
This helps to suppress your appetite throughout the day, making it easier to eat fewer calories.
Fiber also slows blood sugar and insulin spikes, which slow fat storage.
Jason Donnelly
If you eat more calories than your body needs, the extra calories are stored as fat.
But excess fiber is not stored as fat.
Cauliflower
From cauliflower pizza to cauliflower rice, cauliflower is here to stayand for good reason!
Not a fan ofroasted cauliflower?
Because cauliflower has a mild flavor, it can be mixed into just about any dish.
Nutrition Facts
According to theUSDA, 1 cup chopped raw cauliflower contains:
2.
Victor Protasio
It’s also low-fat and provides fiber that’s both filling and nutritious.
Remember to pair it with other colorful vegetables and protein for a balanced meal.
According to theUSDA, 1 cup cooked spaghetti squash contains:
3.
Brie Passano
That may sound like a contradiction since avocados are high in fat.
However, they are high in heart-healthy monounsaturated fat, which keeps you full because it is digested slowly.
Half of an avocado has a whopping 5 g of fiberhalf the amount to aim for at each meal.
Avocados are versatile, making it easy to get them into your diet on a regular basis.
Avocados are also delicious on tacos,in tuna saladand inegg salad.
Stick to a serving size of a quarter to half an avocado.
According to theUSDA, 12 of an avocado contains:
4.
And with only 22 calories and 5 g of total carbs per cup, cabbage is diabetes- and weight-loss-friendly.
Plus, it’s versatile.
you could roast it, create a coleslaw or throw it on fish tacos.
According to theUSDA, 1 cup chopped raw cabbage contains:
5.
One cup of sliced zucchini has only 19 calories and 3.5 g of total carbohydrates.
“It has a neutral taste that easily adapts to other more flavorful ingredientsboth sweet and savory.
And don’t forgetzucchini makes delicious baked goodstoo.
According to theUSDA, 1 cup sliced raw zucchini contains:
6.
The downside is that it is pretty low in fiber too, with just 1 g per cup.
“Meaning you could toss a lot of things in and have a great dish.
you could also use romaine hearts for lettuce wraps and to add crunch to sandwiches.
I recommend buying a three-pack and prepping as needed; they last much longer than precut lettuce.
It’s not fancy or flashy, but it’s versatile, affordable and great for weight loss”.
According to theUSDA, 1 cup shredded romaine lettuce contains:
7.
But green peas pack a punch of fiber and protein, something most other vegetables can’t boast about.
One cup of peas has 8 g of fiber and 8 g of protein.
The body burns twice as many calories digesting protein than carbs and fat.
From snap peas to snow peas, there are many varieties to choose from.
Peas can be enjoyed plain ormixed into a variety of disheslike fried rice, pasta or soup.
According to theUSDA, 1 cup peas contains:
8.
And eating slowly helps you feel full with fewer calories.
Kale’srough texture isn’t for everyone, but there areplenty of ways to enjoy it.
According to theUSDA, 1 cup chopped raw kale contains:
9.
It has a milder taste and texture than kale, which appeals to more people’s taste buds.
Or saute it with olive oil, salt and pepper for a savory side dish.
it’s possible for you to buy it fresh or frozen.
According to theUSDA, 1 cup raw spinach contains:
10.
And they are still low in calories at 52 per cup.
And perhaps most important, chips lack the fiber that is present in carrots.
Lisa Young, Ph.D., RDN, author ofFinally Full, Finally Slim,loves carrots for their versatility.
And they are high in fiber and super [nutritious].
You will never be bored with this veggie,” says Young.
According to theUSDA, 1 cup chopped raw carrots contains:
11.
Bell Peppers
“Bell peppers are low in calories and high in nutrients.
In fact, one bell pepper contains more vitamin C than an orange!
says registered dietitian Christie Gagnon, RD, owner of Hoorah to Health.
Red, orange and yellow peppers are sweet, making them easy to eat.
One cup of sliced raw peppers has just 24 calories with 2 g of fiber.
According to theUSDA, 1 cup sliced raw red pepper contains:
12.
Broccoli is 90% water, which contributes to its fill-you-up factor.
Plus it’s high in vitamins C and K.
There aremany ways to enjoy broccoli.
In addition to eating it steamed and boiled,try roasting it.
Turn on the broiler at the end for a few minutes to achieve that restaurant-style crispy texture.
