Vegetables are essential part of daily meal for everyone. Even if you are not looking to loose a pound of flesh, it is still very important that you know about these vegetables and add them to your meal. They have very many advantages in your general well-being. The list of vegetables here are not all that exists, but I have made the list from popular demand.
1. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others.
They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies.
2. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they’re high in fiber and tend to be incredibly filling.
These types of vegetables generally contain decent amounts of protein.
They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
They’re also highly nutritious and very active against cancerous substances.
Avocados are a unique fruit.
While most fruits are high in carbohydrates, avocados are loaded with healthy fats.
They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.
What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6 to 15 folds.
They also contain many important nutrients, including fiber and potassium.
Despite being high in fat, nuts are not as fattening as you would expect.
They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss.
Population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t.
Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.
5. Chili Pepper
Eating chili peppers is useful on a weight loss diet.
They contain capsaicin, a substance which has been shown to reduce appetite and also increase fat burning.
This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.
One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers.
However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.
6. Chinese Cabbage
Chinese cabbage, which includes napa and bok choy, ranks at the top of the list when it comes to nutrient density. This cabbage is high in vitamins C and K and contains a decent amount of folate.
Sautéing Chinese cabbage gives it an excellent flavor and retains its nutrients.
Its calorie content is about 12 per cup (75 grams)
Watercress is a spicy, leafy green that’s one of the most nutrient-rich vegetables you can eat.
It’s very low in calories yet contains large amounts of vitamins A, C, and K. You can toss watercress into a salad or stir-fry it alongside other scrumptious vegetables.
Its calorie content is about 4 per cup (36 grams)
Cucumbers are low in calories because they consist mostly of water.
Interestingly, they also harbor a decent amount of vitamin K1 and several beneficial plant compounds.
Its calorie content is about 45 per cucumber (300 grams)
Radishes are a peppery, cruciferous vegetable that is low in calories yet full of flavor.
They provide a decent amount of vitamin C and a small amount of folate.
Its calorie content is about 1 per radish (6 grams)
Celery is high in vitamin K1 and plant compounds that have anti-inflammatory properties.
Its calorie content is about 6 per stalk (38 grams)
Kale is an extremely nutritious veggie. You can get over 100% of the DV for vitamins A, C, and K1 by eating just 1 cup (68 grams) of kale.
In fact, this serving provides seven times the amount of vitamin K you need in a day. Vitamin K is crucial for blood clotting.
Its calorie content is about 34 per cup (68 grams)
Spinach is high in folate, manganese, and vitamins A, C, and K1. It’s also rich in cancer-fighting antioxidants like flavonoids and carotenoids.
Starting your meal with a salad made from spinach or other leafy greens will help you feel fuller and eat fewer calories overall.
Its calorie content is about 7 per cup (30 grams)
13. Bell Peppers
Bell peppers are naturally sweet and high in fiber, vitamin C, and carotenoids.
Carotenoids are cancer-fighting plant compounds that can also improve eye health.
Its calorie content is about 37 per pepper (119 grams)
Mushrooms are fungi but often classified as vegetables. They contain several B vitamins and a good amount of potassium and selenium.
Certain edible mushrooms have been associated with health benefits, including a strengthened immune system, decreased inflammation, and a reduced risk of cancer.
Its calorie content is about 15 per cup (68 grams)
Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat the most fruit tend to be healthier than people who don’t.
Of course, correlation does not equal causation, so these studies don’t prove anything. However, fruits do have properties that make them weight-loss-friendly.
Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.
One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.
In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg).
In another study, eating half a grapefruit three times daily at mealtimes for six weeks was associated with modest weight loss and a significant reduction in waist circumference.
The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Like many other citrus fruits, grapefruits are high in vitamin C. Red grapefruit also gets its color from the healthy plant compound lycopene.
Its calorie content is about 57 calories for half a fruit (136 grams)
Just as fruits are an important part of a healthy diet, apples in particular score very high on the satiety index.
Because apples contain pectin, a soluble fiber that naturally slows digestion, they help you feel full.
They are also over 85% water, which provides volume and improves satiety without adding calories.
It’s important to note that whole, solid fruit increases satiety more than puréed fruit or juice, both of which are not particularly filling.
One study looked at the effects of eating solid apple segments, apple sauce or drinking apple juice at the beginning of a meal. It found that those who ate solid apple segments consumed 91 fewer calories than those eating apple sauce and 150 fewer calories than those drinking apple juice.
Eating apple segments also resulted in higher fullness ratings and lower hunger ratings than other forms of fruit.
Similarly to apples, oranges are high in pectin, which can slow digestion and increase satiety.
They also have high water content. Oranges contain over 87% water, which means they’re able to fill you up for very few calories.
It has often been suggested that eating Oranges can promote weight loss.
In one study, obese participants eating orange fruit lost significantly more weight than those given a placebo.
When combined with calorie restriction, consuming oranges or orange juice before meals resulted in a 7.1% weight loss, a significant reduction in body fat and weight circumference.
Olives are one of the nutritious staples of the Mediterranean diet.
They are very high in heart-healthy monounsaturated fats and provide powerful antioxidants like oleuropein.
The plant compounds in olives may reduce inflammation, insulin resistance and cancer risk.
Depending on their size, 25 green or black olives have 100–175 calories.
Strawberries are rich in fiber and antioxidants. They also provide a large dose of vitamin C.
Its calorie content is about 46 per cup (144 grams)
Cantaloupe is a melon with pale, orange flesh that is high in vitamins A and C.
It’s also a rich source of beta-carotene, which is important for healthy eyes and skin.
Its calorie content is about 60 per cup (176 grams)
Watermelon is made up of mostly water, hence its name. It also contains a good dose of vitamin C and pro-vitamin A.
This melon is rich in lycopene, a plant compound that may protect against heart disease and some cancers.
Its calorie content is about 46 per cup (153 grams)
Blueberries are a popular, highly nutritious fruit. They are particularly rich in antioxidants, vitamin C, vitamin K1, and manganese.
These compounds have numerous health benefits, including a protective effect against heart disease.
Its calorie content is about 84 per cup (147 grams)
Just one kiwifruit, without the skin, contains all the vitamin C you need in a day. It also provides a good dose of fiber and vitamin K1.
Its calorie content is about 46 per fruit (75 grams)