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Vegetables for weight loss: Which vegetables to include in your diet?

Team AckoSept 15, 2023

Vegetables are your go-to food item if you wish to lose weight the right way. They offer high satiety and curb your hunger pangs. They are low in calories and fat, and help you slim down. That means bolstering your diet with healthy vegetables will give you better weight control.

Read ahead to know which vegetables to include in your diet to lose weight.

Best Vegetables For Weight Loss



Top 8 veggies for burning body fat

Listed below are some of the best vegetables for weight loss. Each of these veggies is high in nutrients, low in calories, and promotes healthy weight loss.

1. Cabbage

It’s a nutrient-packed vegetable, which is low in calories and high in fibre. A cup of chopped cabbage contains only 22 calories making it an excellent choice for people trying to burn body fat. A 2021 study found that cabbage helped promote weight loss by limiting inflammation and balancing glucose in people with diabetes. 

It is a versatile food that offers ample health benefits. It contains powerful antioxidants that can help fight cancer. Also, cabbage boosts energy levels and helps you to stay full. You can use this vegetable to prepare a range of meals such as salads, soups, etc. 

2. Spinach

Spinach; is another low-calorie food that is a rich source of fibre. It also contains a high content of water and protein, which offers satiety. It boosts metabolism and makes the body burn calories at an increased rate. It is the best option for restrictive diets as one cup of spinach contains only 7 calories. You can consider adding spinach to your diet in different ways, such as a smoothie, salad, etc. It provides plenty of essential micronutrients. So, you can shed some weight easily without wreaking havoc on your body. 

3. Pumpkin

It is a weight-loss-friendly food, that boasts a long list of health and nutritional benefits. It promotes heart and skin health and boosts the immune system. It is devoid of sodium, fats, and cholesterol but full of antioxidants. One hundred grams of pumpkin contains around 26 calories. It promotes digestive health as it is packed with fibre, which helps curb your hunger pangs. Add it to your weight loss diet plan and burn the calories without sacrificing the taste and nutrients. 

4. Broccoli

It is a cruciferous vegetable that aids weight loss. One cup of raw, chopped broccoli contains 30 calories and provides more than 100 per cent of your daily Vitamins C and K. It is a versatile vegetable and can be eaten raw, cooked, or sautéed. It is one of the high-fibrous foods that promote the feeling of fullness for long hours. It contains negligible amounts of fats, 90% water content, and abundant nutrients. Also, broccoli is rich in antioxidants that are known for its anti-inflammatory benefits. A study shows that chronic inflammation leads to weight loss. So, broccoli can be added to the diet to lower inflammation and promote weight loss.  

5. Beets

Beet is a powerhouse of nutrients and can be an ideal addition to your diet. Beets are low in calories and high in water content. One hundred grams serving of boiled beet offers 44 calories. It can be eaten baked, boiled, pickled, raw, or in salads, soups, or as a smoothie. Beets feature some amounts of fibre and protein that supports digestive health. This veggie not only promotes the feeling of fullness but also improves the quality of your diet.  

6. Green peas

These are one of the top plant-based foods rich in protein and fibre. Green peas promote satiety, making them the best food for burning body fat. Several studies elucidate the role of green peas in weight loss and maintenance. This pod-shaped vegetable supports bone health and promotes muscle strength. Green peas are high in many nutrients and antioxidants. 

Their calorie content is pretty low, where 170 grams (a ½ cup) of green peas contain 62 calories only. They are a very filling food and make a perfect choice for those who do not consume animal products. 

7. Mushrooms

Mushrooms are edible fungi that have an array of nutrients, including iron, copper, potassium, and much more. They are low-carb and low-calorie, which makes them an ideal weight-loss food. A hundred grams of white mushrooms provide 22 calories only.

These fungi help burn fat by regulating your blood sugar levels. They are a rich source of protein and fibre and are a perfect addition to any plant-based diet. Apart from burning body fat, mushrooms offer numerous benefits. They promote lower cholesterol, provide Vitamin D to the body, protect brain health and improve gut health. They have cancer-fighting properties as well.

8. Cauliflower

It is rich in fibre, has high water content, and makes you feel fuller longer. A hundred grams of this vegetable offers only 25 calories. Its low-calorie content makes it ideal for individuals looking to shed some kilos. It is vital to note that cauliflower should be eaten in moderation. Eating in excess can cause flatulence and bloating. It has fewer carbs but is high in nutrients. You can consider adding this vegetable to your diet to supplement your weight loss journey. 

How do vegetables help you lose weight?

Vegetables are naturally healthy and low in calories when compared with other food items. They can help you burn body fat if you incorporate them into your regular diet. Here’s why you can count on vegetables for weight loss. 

  • Veggies contain protein that keeps you full for longer. 

  • They are high in dietary fibre, which slows down digestion, and curbs your appetite.

  • Vegetables are the best alternative to junk and processed foods.  

  • They offer plenty of nutrients that your body needs to function properly.

  • They help regulate your blood sugar, and you do not experience any dips or spikes in your energy levels.

Vegetables not only help shed some weight but also offer a myriad of health benefits. Further, they contain antioxidants and have anti-inflammatory properties as well. 

In order to lose weight healthily, it is vital you plan a balanced diet with vegetables. Also, add some light to moderate exercises, such as brisk walking, swimming, workouts, jogging, etc., to your daily routine. The combo of a healthy diet and physical activity will not only burn fat but will also sustain your weight loss.

Frequently asked questions

Here is the rundown of some of the questions and their answers related to vegetables for weight loss.


Do steamed vegetables help in weight loss?

Yes, steamed vegetables are high in nutrients and low in calories. They can aid in losing weight. You can consume steamed carrots, green leafy veggies, broccoli, green beans, and asparagus.

Will I lose weight if I just eat vegetables?

Consuming vegetables and fruits are good for weight management. However, you should do some moderate exercise regularly to help sustain your weight loss.

Which vegetables should I include in my diet to burn belly fat?

Vegetables such as pumpkin, cucumber, carrots, spinach, green beans, broccoli, capsicum, cabbage, and red bell peppers can help reduce your weight. It is imperative to note that spot reduction is not possible. You can lose overall weight by consuming these vegetables and doing regular exercise.

Which foods should I avoid while trying to lose weight?

Canned vegetables, sweet potatoes, baked foods, processed foods, fried foods, sugary beverages, and sweetened yoghurt are some of the worst foods for weight loss.


Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.


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