Unimeal
BlogWeight Loss12 Best Vegetables for Weight Loss Selected By Dietician

12 Best Vegetables for Weight Loss Selected By Dietician

8 mins read
Taisiia Dobrozorova
Written by Taisiia Dobrozorova on June 08, 2022

Serving half of your plate with vegetables is one of the most exact and practical things you can do to lose weight. Vegetables have a lot of nutrients but not a lot of calories. It would help if you were in a calorie deficit to lose weight—but not feel restricted or hungry.

Table of contents

If you failed any hope of losing weight after all possible ultra fashioned diets, you are reading the right article right now. The secret is simple. You don't have to look for something extraordinary. At first, it can break your budget. Secondly, usually, there is no need to just follow trends like you chase your ex who left you. All needed vegetables are in front of your eyes, to be more precise, in your fridge box. Well, shall we start the list?

- Ievgeniia Dobrynina, Dietitian

Spinach

Spinach, one of the beloved foods of Krysten Ritter.
Spinach, one of the beloved foods of Krysten Ritter.

Spinach starts our veggie weight loss marathon. This Green Mr. helps burn belly fat, and not only. It contains magnesium, and vitamin E, which support metabolism and protect the immune system. Since spinach is low in calories and carbohydrates, people use it in salads, soups, or garnishes. By the way, it's one of the beloved foods of Krysten Ritter. "I’m not a sweet tooth, so I avoid anything with too much apple or agave. I'm more into kale, spinach, parsley, cucumber, and celery. That's my jam."

Get your 100% personalized meal plan by completing our 3-min quiz

Get your 100% personalized meal plan by completing our 3-min quiz

None of the known diets should be followed without considering your unique body needs, preferences, and goals

Start Quiz

Broccoli

Broccoli
Broccoli

Is it worth all its hype? Definitely yes. Broccoli serves a great deal for weight loss purposes. It is full of weight-loss-friendly fibers. Fiber takes the longest to digest and keeps you full for a long. It also saves you from binging on fattening foods and checks your weight. Fiber consumption has a great impact not only on overall weight loss but also on facial fat loss! This fact we explain in how to lose face fat and double chin quick at home.

Mushrooms

Mushrooms have unique combinations of vitamins, minerals, and antioxidants.
Mushrooms have unique combinations of vitamins, minerals, and antioxidants.

Are you a mushroom tooth? Well, we've got good news for you. Mushrooms are some of the healthiest foods in the Universe! Of course, every mushroom has unique combinations of vitamins, minerals, and antioxidants. However, across-the-board mushrooms have B and D vitamins, Copper, Potassium, and Selenium. But the most important for the weight-loss process is dietary fiber.

Asparagus

Asparagus
Asparagus

Asparagus is a beloved veggie by all beauties. It has many nutrients but low calories. To be more detailed, 90 grams of cooked asparagus contains only 20 calories! It's rich in fiber, vitamins C, A, K, E, and minerals. Such a fantastic combination will not allow gaining weight eating this veggie. It's never late to add a healthy dish to your menu, so here is an easy-to-make steamed asparagus recipe for a healthy lunch.

Carrots

Carrots give your skin a radiant glow.
Carrots give your skin a radiant glow.

Fit the bill by adding carrots as a snack or an ingredient to any light salad. There are two main reasons: fiber and constipation conditions prevention. Also, the juicy orange wonders give your skin a radiant glow. Apart from the beta carotene, lutein, and lycopene, the high silicon content of the root can promote healthy nails. To make the most of its nutrition, we recommend having them raw.

Cucumbers

Cucumbers.
Cucumbers.

Cucumber is famous for its numerous health benefits. The 'cooling' veggie is said to prevent dehydration and digestive issues. Moreover, due to its anti-diabetic, lipid-lowering, and antioxidant properties, cucumber has a detoxifying and cleansing effect on overall health. That's why the last characteristic makes girls worldwide put cucumber masks on their faces!

Pumpkin

Pumpkin is well known for its numerous health benefits.
Pumpkin is well known for its numerous health benefits.

There is a beneficial alternative for those who sometimes cheat on a meal plan at night or sin by overeating unhealthy foods. It's a pumpkin. You can intake more of it than other carb sources — such as rice and potatoes — but in fewer calories. Besides, this Orange Mr is also a good source of fiber. As you already know, fiber may suppress your appetite. We recommend trying the healthy 1500 calorie meal plan for weight loss, where our dieticians offer delicious recipes with the pumpkin.

Cabbage

Lose weight by adding cabbage to your daily menu.
Lose weight by adding cabbage to your daily menu.

Maybe there is not a single person who hasn't heard about the cabbage soup diet, which Dolly Parton and movie actress Sarah Michelle Gellar tested for some time. Such a diet is quite reasonable because of the nutrient-rich cabbage. It contains a decent amount of fiber and other micronutrients, including vitamin A, iron, and riboflavin. Anyway, we don't recommend restricting yourself only to this veggie. There are plenty of other okay vegetables added to your weight-loss plan. Let's continue!

Tomatoes

Tomatoes
Tomatoes

Tomato is the answer for the people who want to cut extra inches and look gorgeous without trying too hard. It is an incredible source of protein, minerals, dietary fiber, and vitamins. Not only this, but tomatoes also make your skin smooth and give it a lustrous texture. Here is why Jean Harlow, a famous actress, looked so shiny and always fresh!

Beans

Black beans
Black beans

Following the U.S. Dietary Guidelines, we should be eating roughly a half-cup of beans per day. The dieticians note beans to be a good weight-loss food because of their satiating power. The soluble fiber in beans slows gastric emptying. At the same time, the protein stimulates the hormones in your stomach that tell your brain that you aren't hungry anymore. So, don't miss out on beans' amazing health benefits by avoiding them because of their gassy reputation.

Chillies

Chillies. Lose weight in a hot way!
Chillies. Lose weight in a hot way!

Dieticians also note that fiery food like chilies can aid in weight loss by speeding up your metabolism. It happens because of capsaicin, which gives chili peppers their heat. Why not spice your life up and burn off some extra inches in the waist?

Zucchini

Zucchini is one of Meghan Markle's favorite veggies.
Zucchini is one of Meghan Markle's favorite veggies.

Zucchini is considered a base for many diets, like vegan, keto, and low-calorie ones. And that's not surprising. After all, like other types of squash, it contains a high amount of vitamins, minerals, fiber, and antioxidants. It quickly has become a popular replacement for carbohydrate-rich foods such as pasta, potatoes, and burger buns. Maybe that's a reason why Meghan Markle looks so slim. She adores cooking zucchini! You can also feel like Meghan and try cooking a low-calorie stuffed zucchini boats recipe according to our dietician's guidance.

The bottom line

The inside of your body doesn't need much maintenance to lose weight. The key points are low-calorie products with fiber. Vegetables perfectly fit such a balance. Besides, you can eat them raw, cooked, or even grilled. The variety of options is endless. But it would be nice if you were sure that you don't suffer any allergies or personal intolerance to vegetables listed above. On such occasions, it would be better to seek the guidance of your doctor or a qualified health professional. Stay healthy and sound with Unimeal!

How do you feel about my article?

Sources:

☝️

By choosing high-quality sources, we make sure that all articles on the Unimeal blog are reliable and trustworthy. Learn more about our editorial processes.

1.
Devinder Dhingra, Mona Michael, Hradesh Rajput, R. T. Patil. (2011, April 12). Dietary fibre in foods: a review. J Food Sci Technol. DOI:10.1007/s13197-011-0365-5
2.
Semih Otles, Selin Ozgoz. (2014, April-June). Health effects of dietary fiber. Acta Sci Pol Technol Aliment. PMID:24876314
3.
U.S. Department of agriculture. (2021, October 28). STEAKHOUSE STYLE BROCCOLINI BABY BROCCOLI, STEAKHOUSE STYLE. FoodData Central. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2182407/nutrients
4.
U.S. Department of agriculture. (2019, January 4). Mushrooms, Chanterelle, raw. FoodData Central. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168422/nutrients
5.
Marta Stelmach-Mardas, et al. (2016, April 20). Link between Food Energy Density and Body Weight Changes in Obese Adults. Nutrients. DOI:10.3390/nu8040229
6.
Krishan Datt Sharma, et al. (2012, February). Chemical composition, functional properties and processing of carrot—a review. J Food Sci Technol. DOI:10.1007/s13197-011-0310-7
7.
Pulok K Mukherjee, Neelesh K Nema, Niladri Maity, Birendra K Sarkar. (2013, January). Phytochemical and therapeutic potential of cucumber. Fitoterapia. DOI:10.1016/j.fitote.2012.10.003
8.
NutritionData. (2018). Pumpkin, cooked, boiled, drained, without salt Nutrition Facts & Calories. NutritionData. Retrieved from https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2601/2
9.
Sami Rokayya, Chun-Juan Li, Yan Zhao, Ying Li, Chang-Hao Sun. (2013). Cabbage Phytochemicals with Antioxidant and Anti-inflammatory Potential. Asian Pacific Journal of Cancer Prevention. Retrieved from http://journal.waocp.org/article_28350_52583657b77af22c1a222d7c5934562a.pdf
10.
Marcello S Lenucci, et al. (2006, April 5). Antioxidant composition in cherry and high-pigment tomato cultivars. J Agric Food Chem. DOI:10.1021/jf052920c
11.
María del Rocío Gómez-García, Neftalí Ochoa-Alejo. (2013, September 16). Biochemistry and molecular biology of carotenoid biosynthesis in chili peppers (Capsicum spp.). Int J Mol Sci. DOI:10.3390/ijms140919025
12.
Bean nutrition & Health nutrition (2020). Bean Nutrition Overview. The bean institute. Retrieved from https://beaninstitute.com/bean-nutrition-overview/
13.
María Teresa Blanco-Díaz, Mercedes Del Río-Celestino, Damián Martínez-Valdivieso, Rafael Font. (2014, December 1). Use of visible and near-infrared spectroscopy for predicting antioxidant compounds in summer squash (Cucurbita pepo ssp pepo). Food Chem. DOI:10.1016/j.foodchem.2014.05.019