Looking for the best vegetables to eat for optimal weight loss? What if we told you that eating 3-4 cups of veggies every day could guarantee you’d rev up your metabolism and lose unwanted body fat?  Would you dive in to a bowl of kale everyday, even if you’re a die-hard veggie hater?

Well… of course I can’t make that guarantee.  But what I can tell you is that there is loads of science showing the positive impact of consuming sufficient vegetables in your diet, and I can tell you that every single client I’ve ever worked with who increased their veggies found weight loss easier, cravings and hunger were less, and they overall just felt better!  Every.single.one.

Vegetables are the superheroes of weight loss.  They’ve got your back AND are backed by scientific literature and expert advice. Here’s the scoop in a nutshell:

Low-Calorie and Nutrient-Dense:

These green powerhouses are low in calories, but packed with essential nutrients, like a treasure trove of vitamins, minerals, and fiber. They’re like the nutritional ninjas that boost your health while keeping those calories in check.  I’m all about analogies to drive a point home, so consider this one. With a bag of chips or candy, you’d be lucky to get a ratio of about 100:1 (calories to vitamins).  But with veggies, the ratio would be closer to 1:5 (calories to vitamins).  Not bad, eh?

One little side note here for you – although this low calorie to nutrient ratio applies to most veggies, there are some veggies that have a bit higher calorie and carbohydrate content than most others.  They are the sweeter ones and the starchy ones.  This includes corn, peas, and carrots, as well as those starchy veggies like potatoes, yams, and squash.  Although these have slightly higher calorie and carbohydrate content than your other veggies like spinach (and other greens, celery, peppers, etc), they’re still far lower in total calories than processed foods AND they still have all those great nutrients to support health and wellness overall.

So… enjoy ALL veggies, my friend!  But if you’re watching your total calorie or carbohydrate intake, minimize your daily starchy or sweet veggies listed above, and instead opt for mostly the others.

High Fibre Content:

With their fibre superpowers, vegetables help you feel fuller, crushing those pesky cravings like a boss. They’re the ultimate digestion allies, keeping things moving smoothly. The vegetables with the highest fibre content are brussels sprouts, broccoli, artichokes, carrots, peas, spinach, kale and beets.

High Water Content:

Vegetables are the hydration heroes, packing a punch of water that adds volume to your meals without adding extra calories. They make you feel satisfied without bulking up your waistline. The veggies with the highest water content include cucumbers, lettuce, celery, radishes, tomatoes, bell peppers, cauliflower, spinach, broccoli, and lastly (this one really surprises me because I personally find it so dry!) zucchini.  Yup, zucchini actually has a water content of about 95%.

Nutrient Variety and Health Benefits:

Each vegetable brings its own unique set of vitamins, minerals, and phytochemicals to the table, like a superhero squad of nutrients. With a diverse veggie crew, you’ll have all the tools to support your body’s optimal functioning.  Remember that how your body works on the inside largely determines how it’ll look and feel on the outside – and the abundance of nutrients in veggies supports optimal functioning of the inside.

Increased Satiety and Reduced Caloric Intake:

Fibre-rich and water-packed vegetables keep you feeling full and satisfied, helping you conquer those sneaky calorie traps. Studies reveal that loading up on veggies can lead to decreased calorie intake and better weight loss results.

Enhanced Diet Quality:

By embracing the veggie life, you’re levelling up your overall diet quality. Research indicates that veggie lovers tend to have healthier eating patterns, paving the way for successful weight management.

Lower Energy Density:

Vegetables have a secret weapon – they’re low in energy density, meaning you get more bang for your calorie buck. Think of it this way – they take up a lot of space in your stomach (because of all that water and fibre content), yet don’t have a lot of energy – aka calories. By including these low-energy-density champs in your meals and snacks, you feel more satisfied while keeping the calorie count under control.

 

So my veggie-loving friend, embrace the power of vegetables, and let them be your sidekicks on the path to weight loss success. It’s time to unleash your inner superhero and veg out for a healthier, leaner you!

 

We help you do just that with a new practical tip, tool or recipe EVERY DAY of the month in our Lunchbox Nutrition game.  Check it out!

 

Social Media

Make sure to follow us on Instagram and Facebook for real-time updates on what’s happening at Build Nutrition!

BACK TO BLOG