12 Best Vegetables for Weight Loss Selected By Dietician

Written by Taisiia Dobrozorova

Written by Taisiia Dobrozorova

Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.

on June 08, 2022

Fact checked by Stephanie Beaudette, M.Ed., RDN

Fact checked by Stephanie Beaudette, M.Ed., RDN

Stephanie Beaudette is a dietitian and nutritionist accredited by the Commission of Dietetic Registration. She is a BS in Dietetics and an ME in Nutrition.

The Unimeal team works to give you the most accurate and up-to-date information. All texts are reviewed by a panel of experts and editors and updated according to the latest research. Only evidenced-based and verified sources of leading medical publications and universities get into the article materials.

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.

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 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 system²Semih Otles, Selin Ozgoz. (2014, April-June). Health effects of dietary fiber. Acta Sci Pol Technol Aliment. PMID:24876314. 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."

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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 fibers¹Devinder 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. 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 weight³U.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. 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

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 Selenium⁴U.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. But the most important for the weight-loss process is dietary fiber.

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 minerals⁵Marta Stelmach-Mardas, et al. (2016, April 20). Link between Food Energy Density and Body Weight Changes in Obese Adults. Nutrients. DOI:10.3390/nu8040229. 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

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 nails⁶Krishan 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. To make the most of its nutrition, we recommend having them raw.

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 health⁷Pulok 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. That's why the last characteristic makes girls worldwide put cucumber masks on their faces!

Pumpkin

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 fiber⁸NutritionData. (2018). Pumpkin, cooked, boiled, drained, without salt Nutrition Facts & Calories. NutritionData. Retrieved from https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2601/2. 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

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 riboflavin⁹Sami 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. 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

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 texture¹⁰Marcello S Lenucci, et al. (2006, April 5). Antioxidant composition in cherry and high-pigment tomato cultivars. J Agric Food Chem. DOI:10.1021/jf052920c. Here is why Jean Harlow, a famous actress, looked so shiny and always fresh!

Beans

Following the U.S. Dietary Guidelines¹²Bean nutrition & Health nutrition (2020). Bean Nutrition Overview. The bean institute. Retrieved from https://beaninstitute.com/bean-nutrition-overview/, 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

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 heat¹¹María 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. Why not spice your life up and burn off some extra inches in the waist?

Zucchini

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 antioxidants¹³María 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. 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!