Using vegetables for losing weight is a smart idea. These are near-miracle foods for losing weight and staying healthy. Most vegetables are low in calories and fat, and high in fiber – three essential ingredients for successful weight loss. Most also contain plenty of vitamins, minerals, antioxidants, and phytochemicals, all of which are very helpful for maintaining and improving your health. Some weight loss vegetable diets also have active ingredients that aid in curing, delaying, and reducing the occurrence of various diseases.Let this be your main dish at every meal.
The advantage of a vegetable diet is that the increased amount of fiber and water content allows effective and efficient weight loss without causing hunger pangs, by providing a sensation of fullness which prevents overeating. This also prevents dehydration that can occur during a weight loss regime. You can’t go wrong when you replace junk food and processed carbohydrates, which are typically full of unhealthy fats and deficient in nutrients, with nutrient-dense foods like vegetables, which contain fiber, antioxidants and vitamins. The following vegetables not only burn more calories in their digestion than what they contain, but they are also very satiating. They help keep us feeling full for a longer period of time, and introduce the vitamins and minerals our bodies need to function optimally and lose weight.
1-Asparagus
Asparagus is also believed to play a role in the breakdown of fat in the body. Asparagus is a natural diuretic, flushing fluids and minimizing water weight gain that can occur after eating salty foods. Asparagus contains the alkaline chemical asparagine that stimulates the kidneys and improves the overall circulatory process. These alkaloids directly affect the cells and break down fat. Asparagus also destroys the oxalic acid that glues fat to cells, allowing the fat to be removed from the system before it has a chance to be stored in the body. Prepare asparagus at home by steaming, sautéing or grilling them as part of a low-calorie meal. At 26 calories a cup, asparagus is a great low-cal snack.2-Apple Gourd
Apple gourd is very tender and tasty vegetable is flat round in shape and weight 3 to 4 ounces. It is a type of vegetable with very less calories and almost 94%-95% water. It is beneficial for the stomach problems which mostly occurs in summer like acidity i.e. by increasing water absorption and their by relieving from stomach acidity. Apple gourd is also used for its weight losing properties. Consuming Apple gourd helps to reduce unwanted flab of your entire body. Low in calorie and fats it is also great for weight loss and to reduce high cholesterol levels. Apple gourd helps to curb the hunger pangs and restrict you from over eating.3-Bitter Gourd
Bitter Melon contains antioxidants, which help to flush out toxic elements from the body which are responsible for obesity. This improves your metabolism and digestive systems thus helping you lose weight quickly. Since bitter gourd is enriched with so many mineral elements, it plays a vital role in checking cholesterol levels, which in turn helps in checking obesity. The other two major factors that aid in weight loss is the calorie control and filling components. Calorie control happens as such because vegetables are low on calories which allow you to consume more quantities of them. Filling component in this vegetable is water. We know that water is a universal suppressant of hunger. And the pods of this vegetable contain on the whole 80-85% water. Bitter Gourd has one too many benefits; it is used to control a lot of aliments. Like Diabetes, Acts as a blood purifier, Helps in controlling cholesterol, Helps build over all immunity of the system, helps in curing respiratory disorders, we can go on and on. It seems bitter gourd only tastes bitter but has sweet effects on the body.4-Bottle Gourd
Bottle gourd is widely used for its weight losing properties. Consuming cooked Bottle gourd or Bottle gourd juice helps to reduce the weight. Low in calorie and fat it is also great for weight loss and high cholesterol levels. Vegetable bottle gourd is known more in the Chinese regions and Indian subcontinents; bottle gourd has many names in local dialects such as hulu, calabash, lauki, dhudhi, hyotan, hisago etc. Bottle gourd is high in water and dietary fiber, drinking a cup of Bottle gourd juice in morning empty stomach gives a good fiber rich start to the day. While juice of a 100 gm Bottle gourd only provides you as low as 14 calorie, it helps to curb the hunger pangs in morning and restrict you from over eating in the breakfast. If you are drinking bottle gourd juice for weight loss, then you should not strain the juice as the weight loss properties are mainly because of its fiber content which gets filtered in the straining process. Also Bottle gourd juice with a fruit bowl is a healthy replacement of unhealthy high calorie snacks in afternoon. Bottle gourd is also good for Diabetes Blood Pressure and Heart Problems.5-Broccoli
Broccoli fights the two enemies of weight loss-physical hunger, and the desire to eat. The fiber and protein benefits of broccoli will keep you physically full and your metabolism in full gear. Broccoli's fiber content forces the body to expend more energy during digestion, making it a highly effective fat-burner. Broccoli also helps fight obesity by being a low-fat, low-calorie vegetable option to any healthy meal plan. When trying to lose weight, include plenty of broccolis in your diet. Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too. Broccoli also plays a preventive role in many of the chronic diseases that often come with being overweight: diabetes, hypertension, and heart disease. Feel free to snack on broccoli as much as you want between meals.6-Bell Peppers
If you are trying to lose weight without sacrificing nutrition, orange or red bell peppers can be beneficial. Sweet peppers contain substances that have been shown to increase the body's heat production and oxygen consumption for about 20 minutes after eating. This is great news; it means your body is burning extra calories, which helps weight loss. Each medium pepper provides 1.18 grams of protein, 2.5 grams of fiber and 5 grams of natural sugar, with only 37 calories. Whether you have red bell peppers in a breakfast omelet, on a salad at lunch or with other sautéed vegetables at dinner, they can contribute flavor to a variety of foods without adding an abundance of calories, fat or cholesterol. Red, yellow or green - you can choose any; bell peppers contain vitamin C, one yellow pepper supplies 341 milligrams, nearly three and a half times the amount in a large orange. The body needs vitamin C to produce a molecule called carnitine, which helps muscles use fat for energy and, in turn, boosts metabolism. Sure enough, people with higher levels of C in their blood had lower BMIs and less body fat, according to a study in the Journal of Nutrition.7-Brussels sprouts
Having thermogenic properties, Brussels sprouts are high in fat-burning components like vitamin C and fiber, and also have a combination of minerals that stimulate the glands into releasing hormones that cleanse cells of fat. The fiber in Brussels sprouts will make you feel full quickly and help prevent overeating that can lead to extra fat. The leafy green vegetables also stimulate the kidneys, helping more fat to be flushed from the body.8-Beans
You might not have realized that cheap, filling, and versatile, beans actually count as vegetables. The great thing about using them for weight loss is that they also count as a source of protein and have lots of fibre. Each tiny bean is packed with nutrients, including protein and fibre, while remaining low in calories and full of slow-release energy. This means you’ll feel fuller, while the high protein content will help firm up your muscles and keep you toned. So cut down on your meat intake and substitute all or some of it with beans instead. Swap out burgers for burritos, and beef chilli for bean chilli.9-Cauliflower
Cauliflower, one of several Cruciferous vegetables, is an ideal food that can help you lose weight because it’s so versatile. In fact this particular vegetable provides an excellent source of calcium with more than 75% of the recommended daily value in each serving. Cauliflower is also a good source of other vitamins and minerals such as niacin, vitamin K, phosphorus and even calcium. Plenty of protein and fiber can be found in this food as well. Cauliflower has no fat, is high in vitamin C which is a key element to burn fat. And it also contains folates which again help in weight loss. One cup of cauliflower contains about 30 calories. It’s considered an extremely nutrient dense food, which means you can eat lots of it without having to worry about your weight. It is one of the non-starchy food items that can be eaten in unlimited quantity. And if you're really hungry, raw cauliflower makes a wonderful snack.10-Cabbage
Cabbage is considered to be an excellent Cruciferous vegetable for weight loss /obesity. Cabbage has a great food value and can control obesity. Cabbage is also a rich source of Vitamin A and C that are good stuffs for losing weight. Adding cabbage in a meal would be the simplest way to fight with obesity. Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Cruciferous vegetables are one of the best types of food you can eat when you are trying to lose fat. Cruciferous vegetables are loaded with phytochemicals – substances that display fat burning qualities. Cruciferous vegetables score high when it comes to dropping that extra flab.11-Carrots
Carrot is another natural offering for fat people. It’s really amazing for losing extra fat. Carrots get their distinctive orange coloring from carotene; a form of vitamin A. Carotene prompts a fat-flushing reaction within the body. Once inside the intestines, carotene also transforms into vitamin A, helping raise the body's metabolism and burn more calories. It is very rich in fibers and helps you to keep your stomach clear and healthy. It is also very rich source of vitamins. Take one glass of carrot juice daily on an empty stomach. You can take carrot in many ways like raw carrot, chopped carrot with mixed salad and cooked carrot as vegetables.12-Celery
Research has shown that celery contains blood pressure and weight reducing properties. Like cucumber, celery is pretty much all water, and contains hardly any calories, so it´s great for weight loss. You also get fiber and protein as well. A commonly believed thought by many dieters is that celery has negative calories food containing only eight calories. It is high in vitamin C, calcium and is best enjoyed raw. Enjoying fresh celery juice before a meal can even help you lose weight eating it, as it is said will actually end up burning calories for you. Celery can obviously be eaten on its own but is also a tasty addition to many cooked dishes: stir fry dishes, soups, stews and casseroles.13-Cucumber
Cucumber is one of the best and popular vegetables for losing weight naturally. Because It´s extremely low in calories and contains lots of water. Cucumber contains 90 percent water with about 13.25 calories that is an effective remedy for cutting fat. Cucumbers are also a great source of silica, which is a mineral used to strengthen the connective tissue that makes up our skin. Additionally, cucumber has the strong antioxidant vitamins A, C and E that can remove toxins from the body. Other nutrients include folic acid, magnesium, and potassium. Cucumber not only helps to lose weight but it also helps to break fat cells and excess body fluids. Cucumbers are actually a member of the melon family, and therefore have very similar slimming properties. It is a natural diuretic, which means consuming it eases water retention and bloating in the body. They are also high in fiber, which further supports weight loss and intestinal health. This popular vegetable is most commonly used in salads.
14-Chili Peppers
Peppers, and in particular Chili peppers are packed with a metabolism-boosting compound called capsaicin, which provides hot peppers' fiery flavor. In addition, capsaicin increases your body temperature somewhat, giving your metabolism an extra calorie-burning push. You can get it by eating raw, cooked, dried, or powdered peppers. Add as much cayenne or hot sauce as possible to soups, eggs, and meats. Mixing some cayenne pepper into fatty foods can help negate the caloric intake.
15-Drumsticks
"Shinga Phali" or "Saijan Ki Phali" It is valued mainly for the tender pod. The fruit is a long, thin pod, resembling a Drumstick. The fruit itself is called drumstick, sometimes referred to as a bean, this long, rigid pod grows on a tree. It is antibacterial and a wonderful cleanser. Due to being good source of vitamin C, vitamin B6, pro vitamin A as beta-carotene & protein, these are suggested by the dietitians to add in the diet. It shows positive effects in reduction of weight. Being warm in potency, it is very effective against digestive disorders such as anorexia and flatulence. The offered drumsticks find their use in various hotels, restaurants, homes and food corners to be consumed in cuisine, pickles, soups and sauces.
16-Garlic
Garlic contain phytochemicals that break down fatty deposits in the body while also breaking down cholesterol; kill viruses, bacteria and fungi; and protect against heart disease. Garlic is a strong natural antibiotic in chopped or chewed form. It helps reduce cholesterol and the risk of heart attacks as it prevents the forming of blood clots. Garlic also contains anti-viral properties. It might make your breath smell a bit, but each clove of garlic is packed not just with toxin-battling antioxidants, but also a naturally occurring chemical called allicin. When digested, allicin reacts with the blood to create a product capable of killing off many harmful bacteria and viruses that your body may be harbouring – including in the digestive tract. Adding garlic to your food in fresh or powdered form might be able to help you metabolize carbohydrates and fats more efficiently. A healthy gut it essential for achieve a flatter tummy – try adding a few raw cloves to your food just before serving to get the most out of it. Use in food season to taste. Tea: for six hours, steep six cloves in a cup of cool water.
17-Ginger
Ginger a trusted fat fighter and a great digestive aid. This flavorful root spices up dishes while it kicks starts metabolic rates. Fresh or powdered ginger may be able to help reduce your appetite and cut cravings. Ginger increases core body temperature, which also helps burn calories. It improves gastric mobility and hinders the absorption of cholesterol. The spicy root has been used for centuries as a digestive aid, because it possesses anti-inflammatory, anti-nausea and antioxidant properties. It also contains an enzyme called zingibain, which helps digest proteins.
18-Mushrooms
When you're trying to lose weight, calories are the name of the game. And mushrooms provide a big blast of deliciousness for very few calories. When watching your weight, it's important to take out the fat, not the flavor. With just 15 calories per cup, mushrooms are a hungry dieter's dream food, and they're easy to incorporate into recipes. Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they'd eaten those same dishes made with beef—though they'd taken in a fraction of the calories and fat.
19-Onions
Onion is another medicinal plants suited to help us lose weight. Familiar characteristic of the onion helped with weight loss are: purifying is therefore accelerates the intestinal is diuretic, for which stimulates the renal system, preventing fluid retention, and finally controls the operation of the system tract. Raw onions have the property to break down stagnated fats. It activates the metabolism and helps to lose weight. So it is suggested that, have some raw onion with your meals. For the onions retain their properties as cash is eaten raw, with it you can make teas, smoothies, salads and juices.
20-Potatoes
Potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. A study out of the University of California, Davis (funded by the Potato Board) suggests that eating even a potato a day doesn’t sabotage weight loss so long as one is following a healthy calorie-controlled regimen. One medium potato (5.3 ounces) has a surprisingly reasonable 110 calories. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.
21-Pumpkin
The pumpkin is one of the great weight loss foods of all time. Pumpkin is absolutely loaded with fiber; each ½ cup serving has a whopping 8 grams and only a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, not the least of which is weight management. Another known benefit of pumpkin is their ability to help lower LDL “bad” cholesterol. Pumpkin is perfect when you want a healthy veggie smoothie. It’s the easiest food in the world to prepare. You can sweeten it with some xylitol (or erythritol), sprinkle it with blood-sugar lowering cinnamon, throw in some nutmeg and some nice healthy almonds, and make it into one of the best-tasting weight loss treats around. It’s filling and delicious.
22-Spinach
Spinach is an excellent vegetable for weight loss, Low in calories (only 40 calories per cup!) and soluble fiber; this is another vegetable that can be used in your weight loss diet regime. Spinach is popular in vegetarian diets because it contains high amounts of vitamins and nutrients such as vitamins A, C, E, K, thiamin, riboflavin, B6, folate, calcium, iron, magnesium, phosphorous, potassium, copper, and manganese. It is high in fiber and doesn't cause water retention. Use as a substitute for lettuce in salad, lightly sauté with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling, or tries this simple Seasoned Spinach recipe for a quick and nutritious side dish.
23-Zucchini
Zucchini makes a great choice of a food to use for weight loss because of its low calorie level relative to the mass of food. This means that you can eat a sizable portion of zucchini, but not take in that many calories. Because your weight is a direct reflection of the number of calories that you take in as compared with the number of calories that you burn off through normal processes like activity and exercise, zucchini can help you to lower the first component here. This will make it easier for you to burn off the calories that you do take in; when you have a deficit of calories, you’ll begin to lose weight. Zucchini can provide many benefits if you’re attempting to maintain a diet and hoping to lose or maintain your weight.
24-Leafy Greens
The quickest way to lose weight, include a portion of leafy green vegetables at every meal. Leafy green vegetables in general are very useful in achieving this aim. They are low in calories but high in fibre and vitamins. Kale, spinach, watercress, Swiss chard ,mustard greens, bok choy and romaine lettuce are all extremely low in calories, full of fiber and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and discomfort that some other vegetables might do. These should make up at least half of your vegetable intake.
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