weight loss eating vegetables
Veggies tend to be weight-loss-friendly. Why? Why? Some of them are low in calories— and all of them deliver filling fiber, which helps to tide you over and reduce the urge to snack. In addition, “the water content of vegetables increases the amount of food,” says Shahzadi Devje, RD, CDE, MSc, a certified diabetes educator in Toronto. It makes you stay fuller for longer. Yet some of them are much better than others.
Here are seven vegetables that are especially useful for weight loss:
“It’s lower in calories, provides a nutritious boost and is flexible to use in all sorts of recipes,” says Devje. As other leafy greens, spinach is considered a strong vegetable, according to the U.S. study. Centers for Disease Control and Prevention that state they are closely associated with a decreased risk of chronic diseases— including type 2 diabetes, heart disease, and certain forms of cancer. Enjoy spinach in a healthy green smoothie, a lupini bean salad or a mason jar salad.
“This is one of my favorite vegetables for its versatility,” says Marisa Moore, MBA, RDN, Atlanta’s culinary dietitian. “It’s also a perfect way to get some extra nutrients. I like to roast broccoli that is seasoned with extra virgin olive oil and spices. I’m going to eat it as a side dish or make it part of the main dish by adding it to the pasta.”
Enjoy this winter squash whenever you can get your hands on it. “It is the perfect low-calorie alternative to traditional spaghetti,” says Devje. A cup of cooked squash contains just 42 calories per USDA Nutrient Database. “It’s also low in fat, and it offers nutrients to help you stay full for longer,” she says. Attach the vegetables to the chicken spaghetti squash, the marinara spaghetti squash or the chickpea kale curry stuffed spaghetti squash.
“These cruciferous vegetables are filled with fiber to help you feel full quickly and remain happy for a while,” says Amy Goodson, MS, RD, CSSD, a Dallas dietitian. “They are very low in calories but have the ability to make you feel less hungry after consuming them.” A cup of Brussels sprouts has only 38 calories per USDA National Nutrient Database. Whip up grilled Brussels sprouts, Brussels sprouts with grape honey glaze or sautéed shredded Brussels sprouts.
“With almost 9 grams of fiber per cup, green peas will help you achieve your fiber goals and feel full of ease,” Moore says. “I generally keep the frozen green peas on hand to add a bright green color to the soups, purée the pea pesto, or simply enjoy it as a side draped with olive oil, ginger, salt and pepper.” You can also add the green gems to the green pea soup, a balanced farro fried rice or green peas and mushrooms.
This vegetable contains just 27 calories per cup per USDA National Nutrient Database. “It offers fiber that helps slow digestion and encourages a feeling of fullness,” says Devje. “Cauliflower is also fat-free, cholesterol-free and low in sodium.” Whip some nutritious cauliflower rice, cauliflower tacos or carrot cauliflower soup.
“With a little more starch than white potatoes, sweet potatoes have a pleasing sweet taste that plays well with foods like kale and black beans,” Moore says. “My favorite way to eat sweet potatoes is to simply roast them with the skin on.” After all, the skin is where a decent deal of vegetable fiber filling lies. Cook the sweet potato fries, the sweet potato crust pizza or the sweet potato beet hash.