33 Best Green Vegetables That Will Definitely Help You To Lose Weight
Contents
Introduction
Who does not wish for a zero figure and a flat stomach? We all have our choice of favorite celebs whom we admire for their attractive appearance and chic physique, and whom we desperately follow (or let us stay stalk!) on possibly every social media site for their lifestyle choices. Many of us look for numerous and easiest ways to lose weight, but how many of us have actually kicked our laziness, and tried to shed some kilos? Stop running away from the idea of trying to lose weight.
Staying healthy and keeping fit, is something we all need to follow as our mantra in this 21st century when junk and the adulterated food is prevalent everywhere. We understand how your busy life gets the most of you, that you hardly find time to even take a breath and working out simply becomes a secondary thought for you. Do not do that to yourself. It is not just about how attractive you would look when you lose those extra kilos from your body, but you must remember that a healthy body increases your life expectancy as well.
Sure, working out requires a lot of dedication and determination on your part, and it is not easy, but did you know you can lose weight by eating right? Yes, people, following the right diet can help you get your dream body. It is not that difficult. All you have to do is include a lot of green vegetables, and leafy vegetables in your regular diet, and dump bad habits like consuming junk food, drinking alcohol, smoking, and binge eating and so on. Eating healthy will help you in your weight loss regime; it will help to keep you healthy and thus, wealthy (wink).
How green vegetables helps with weight loss?
Green leafy vegetables’ consumption is one of the easiest ways to guarantee a fast weight loss! You must know that most of the vegetables that are available in the stores and market are full of nutrients and are high-fiber, low-carb, which accelerates the process of fat burning and helps you to shed extra pounds.
Including more fruits and green vegetables in your everyday diet fastens up your weight loss process because when you consume them, you feel full, but it is not because you are loaded with calories or fats! As your tummy would get filled with low calories and high volume of food, there would be hardly any room left for eating the unhealthy stuff! You can look up here on www.Fitnesss.net or at authentic online health sites for their health and diet programs, and follow them to ensure faster weight loss with the adoption of good eating habits, also you may want to read this article: Simple Fruit And Veggies Detox.
Did you know the consumption of plant-based foods helps to control overeating and curbs food cravings as well? They are loaded with excessive nutrients, and you hardly have the urge to hog on unhealthy and processed foodstuffs later! Remember that vegetables are low in calories, but high on satiety. They promote weight loss because they are rich in antioxidants, vitamins and minerals, and phytochemicals that increase burning of fats in your body by itself. So, go green friends! Adopt the green diet now!
Here in this article, we will tell you about the 33 different vegetables, which you must include in your diet, to lose weight in no time! Dig in to find out more details.
33 Best Leafy Green Vegetables
1. Zucchini
Also known as Courgette or Guard General, this vegetable has an array of benefits when it comes to your health. 90% of Zucchini has water content, and it is loaded with dietary fiber, vitamins, minerals, and nutrients. Its low calories’ level makes it an ideal food choice for weight loss. It keeps you full for a long time and hence, curbs food cravings for a very long time. Zucchini keeps your cholesterol at a low level, which helps in effective weight loss. Throw it in for a barbeque grill or have it baked! Both taste delicious without the addition of too much salt or sugar.
2. Peas
This is a veggie, which is one of the legume types, and offers various benefits when it comes to health. Green peas are loaded with proteins and are high on dietary fiber, which helps you to feel full for a very long time, without adding on to your calories. Yes, peas are a low-calorie food item! It also lowers the cholesterol level in your blood and prevents diabetes. It is a powerhouse of nutrients and contains various essential vitamins and minerals, which makes it a very healthy food option. Include it in salads, or have it as a soup, or consume the peas after soaking them to foster your weight loss faster.
3. Kale
Also called leaf cabbage, this vegetable famous since the Roman times, is a powerhouse of nutrients that help you to lose weight in a very short period. You would intake only 33 calories if you eat 1 cup of raw kale. It is that low in calories! When you consume this leafy vegetable, you feel full for a very long time, without even adding too many calories! It accelerates your body’s detoxifying power with its vitamin A and fiber content. All of this aids in weight loss in an effective manner.
4. Spinach
This flowering plant which was popularized by the protagonist of the famous cartoon series ‘Popeye-the sailor man’, has a range of health benefits for you! Being dense in nutrients, and packed with low calories, this green leafy vegetable helps to curb hunger and your cravings for junk or sweet items for a long time after you consume it. It is loaded with antioxidants, vitamins, and minerals that give you a lot of energy required for your weight loss Diet. Drink it as a soup or smoothie or include it in salads to lose those extra kilos faster!
5. Celtuce
Generally referred to as Celery lettuce or stem lettuce, this green vegetable is most famous in China and Taiwan. It aids in the weight loss process, apart from having various other health benefits. Its mild and nutty flavor makes it an amazing ingredient used mostly in salads and pickles. The veggie has a high water content and almost negligible fat, carbs and calories, which makes it an ideal ingredient to be added to your diet chart when you’re trying to lose the excess kilos. On consumption of the celtuce, you would feel full for a considerable period, which would cut down your urge to overeat bad stuff later on.
6. Endive
Also known as Escarole, this green veggie is an active member of the family of Chicory, and is found in three types: curly, Belgian, and broad-leaved. The green leafy vegetable is highly nutritious containing high amounts of manganese, vitamins A, B1, B3, B5, B6, K, folate, which collectively helps to form bones and tissues, sex hormones, aids in healing your body, and wards off many diseases. Its high fiber content keeps your digestive system smooth and keeps you stuffed for a longer duration without adding to your calorie count. This makes it an ideal weight loss food!
7. Rapini
A member of the cruciferous vegetable family, Rapini is a green veggie that is loaded with vitamins and minerals like calcium, magnesium, zinc, iron, potassium, vitamins A, B, C and K, and has cancer-fighting phytochemicals present in it too. You can consume the buds, stems and leaves but remember that it is bitter to taste. It helps to detoxify your body, keeps your immune system strong and lowers cholesterol level in your blood. 100 grams of Rapini has 22 calories only, which makes it a low-calorie ingredient, and should be consumed when you’re on a weight loss spree!
8. Cabbage
No long-term commitment required if you want to lose weight in no time by simply drinking cabbage soup! Some sources have revealed you can lose up to 10 pounds in a week if you follow the cabbage soup diet! Beat the heights! Yes, it may get boring, but who wouldn’t want to lose weight in this healthy manner? Try it for a week at least to notice the difference. Cabbages are rich in fiber, antioxidants and have low carbs and cholesterol levels. It stabilizes your blood sugar level, which in turn curbs food cravings and expels overeating, thus helping in weight loss.
9. Portulaca oleracea ( purslane)
These succulent leaves are highly nutritious containing Omega-3 fatty acids, Vitamins A, B and C, essential minerals, and powerful antioxidants that are highly beneficial for your body. The flower buds and stems of this veggie are edible and can be cooked, whereas the leaves can be eaten raw. High in dietary fiber and low in calories, it makes for the perfect ingredient in your weight loss diet plan! You can maintain your body weight by consuming this Common Purslane which will not add up to your calories but will keep you full for a long time.
10. Celery
Known as a marshland plant, Celery has been grown as a vegetable since times immemorial. It is a green vegetable that has a high nutritional value and it is loaded with molybdenum and Vitamin K, and is filled with manganese, dietary fiber, pantothenic acid, folate, potassium, vitamin B2, vitamin C, copper, phosphorus, vitamin A, vitamin B6 and magnesium. It has low cholesterol level and helps to detoxify the body as well. A glass of celery juice before your meals may aid in weight loss. Its high fiber content fills you up, with hardly any calories’ consumption. It also burns your calories faster than usual. Not only are the celery stalks healthy, you must also consume the seed and leaves of the vegetable, as they are also beneficial for your health.
11. Broccoli
This green leafy vegetable, that resembles a flower, acts as a superfood when we talk about weight loss. It is packed with vitamins, minerals and hell loads of nutrients! It is also low in calories and fats, and makes for a very healthy food item hence! Being very high in dietary fiber, broccolis keep you filled even with a very low-calorie intake, which aids in your weight loss process. It is the best when eaten fresh and raw! Avoid boiling it, and if you cook it, do not do it for more than five mins. We know broccolis do not taste that great, but as they say, ‘no pain, no gain’! Therefore, start eating these flower-shaped veggies fast!
12. Cucumber
Belonging to the gourd family, cucumber is a vegetable that is mostly included in salads. It is interesting to know that one cup of cucumber contains only 16 calories! It helps to slow down your digestion process and makes for a healthy snack owing to its low-calorie content. 95% of the vegetable has water that helps to satisfy your appetite. Have a glass of cucumber juice after your meals to curb your cravings for other unhealthy stuff later. Do you want to shed kilos in no time? Simply switch to cucumbers and notice the quick results!
13. Iceberg lettuce
When in the US, you’ll find that this one is the most commonly used ingredient in salads and is loved by the people there. The crunchy veggie is crispy mainly because of its high-water content. It is free of calories (well, a cup of Iceberg lettuce contains only 10 calories), is loaded with nutrients, vitamins, minerals, fiber, and hence makes for great food when you are trying to lose weight. This is because it doesn’t add to your calorie count, but keeps you full for long, thus curbing your cravings for unhealthy foodstuffs.
14. Turnip greens
Being a cruciferous vegetable, Turnip greens have an excessive amount of nutrients present in it. They are rich in vitamins A, C, K, B6, and B2, folate, magnesium, pantothenic acid, phosphorus, iron, calcium and various other minerals. Turnip greens make for a good source of weight loss because a cup of it has only about 20 calories. Interestingly it makes your bones and teeth stronger too! Because it is loaded with dietary fiber, turnip green helps to keep you full without adding on to your calories, thus being an ideal ingredient for weight loss!
15. Green Beans
Rich in nutrients like Potassium and folate, and loaded with dietary fiber, green beans are vegetables that are super healthy for you! They help you to feel fuller for longer and aids in losing weight by curbing hunger yet adding to your health owing to its high nutritional capacity. It has very low calories, and it helps to reduce your cholesterol levels by a large amount. Green beans help in weight loss without you having to follow a strict diet. Just remember to take in a pulses-rich diet that includes green beans.
16. Leeks
A member of the Allium family, leaks are green vegetables whose stem/stalk (the firm white parts) are edible in nature. Being rich in fiber, they play a special role when you try to lose weight. They are high in Sulphur and flavonoids too. they help to fight obesity as they low on fat and calories. They help to cut down your hunger yet gives you a feeling that you are full when you have it. It beats bloating and is added in many recipes worldwide to add as a healthy meal with fewer calories. Very beneficial for someone who is trying to lose weight.
17. Watercress
This leafy vegetable called Watercress was once used by Hippocrates to treat his patients. It still keeps diseases at bay, and have high nutritional value, which makes it a superfood that helps to keep you in good health. Its mild and crispy taste makes it an ideal ingredient for soups and salads. It is loaded with nutrients, antioxidants and vitamins, which makes it a super healthy choice that will help you to lose weight. You would be surprised to know that one cup of chopped watercress has only 4 calories! What could be better? Start including watercress in your diet plan now!.
18. Swiss chard
Famously used in Mediterranean cuisine, chard is a green leafy vegetable, which is renowned as one of the healthiest foods across the globe. Though the chard’s stalks taste a little bitter, they are a powerhouse of essential nutrients and vitamins. It is high in fiber, which reduces constipation, reduces cholesterol level, and detoxifies your body. Swiss chard juices also help to lose weight efficiently as it curbs your hunger for a very long time and is also low in calories.
19. Romaine lettuce
This 9-10 inches tall, green leaf vegetable is sweet, crunchy, crispy and super tasty! It has more flavor and is packed with more nutrients when compared to Iceberg lettuce. If you have ever eaten Caesar salad in a restaurant, you would be pleased to know that the lettuce you had consumed is this one! The vegetable is low in energy density and has low-calorie content, which makes it an ideal food item for weight loss. This again means that it will fill you for a long time without adding on to your calorie count! One cup of Romaine lettuce has as low as 8 calories!
20. Green onions/ scallions
Also known as spring or Chinese onions, this vegetable has a number of benefits for you. It has such compounds, vitamins, minerals and nutrients, that it helps to keep your heart healthy, improves your immune system, strengthens your bones, and is amazing for your skin. Not only that, it is a beneficial ingredient when it comes to reducing weight as well! Loaded with fiber and having low calories, they aid in improving your appetite. Oh yes, green onions’ soup is effective in reducing weight. Try it!
21. Mustard green
Rich in antioxidants, mustard green is a vegetable that has a number of health benefits. It is high in fiber, vitamins, and various other minerals, and it helps to improve bone health, promotes skin and eye health, detoxifies the body, decreases constipation, beats PMS cramps and aids in decreasing the cholesterol level in the body. Not only that, it is excellent for losing weight! Being highly nutritious, this low-calorie food regulates the metabolism rate in your body and helps you to maintain a body weight that is healthy.
22. Mizuna
Widely known as Japanese Mustard Green, this green leafy vegetable is a powerhouse of nutrients, which helps to keep you fit and active. It boosts your immune system owing to its high iron, vitamin C and folate content. It adds a very mild yet peppery flavor to your dishes and contains powerful antioxidants that help to prevent cancer. 100 grams of mizuna contains about 27 calories only, which qualifies it to be a low-calorie yet healthy weight food. You can include it in salads in a raw form, or have it cooked.
23. Alfalfa sprouts
Do not go by their size, because these minute sprouts are a powerhouse of nutrients, vitamins, and minerals, and is super healthy food! Consumption of these sprouts has a calm and relaxing effect on your body, which leads to the reduction of stress. This in a way helps in weight loss, because we all know that stress mostly leads to overeating! Because it is rich in dietary fiber, it helps you to flush out harmful toxins from your body, controls pangs of hunger, and lets you stay in shape.
24. Asparagus
Packed with vitamins, minerals and essential nutrients, this vegetable called Asparagus has an array of health benefits. It helps in the promotion of weight loss because it is low in fat, calories and sodium, and it contains zero cholesterol, which altogether helps to suppress your appetite. It stabilizes your body’s blood sugar level that helps to curb your craving for overeating unhealthy foodstuffs! The vitamin K content makes it diuretic in nature, which prevents bloating and keeps your digestive system healthy. The Asparagine found in Asparagus helps to break down body fat, thus ensuring weight loss.
25. Okra
Referred to as lady’s fingers in many English-speaking countries, Okra is a green vegetable that is loaded with folic acid, calcium, vitamins B, C and potassium, is packed with dietary fiber and has low calories. This helps you to not feel hungry for a very long time, without adding to your calories. Recently it has been found, that it reduces the risk of diabetes as well. As a healthy eating option that is nutrient-rich, you must try okra soup, which will help you lose weight quickly.
26. Chicory (Radicchio)
Popularly called the Rose of Winter because of its appearance, this green veggie is super healthy. It is mostly eaten raw as salad leaves but can be eaten as grilled or roasted too. However, Chicory tastes bitter. But as you know, not all bitter things are bad (wink)! Being a low-calorie food, it assists you to shed excess kilos from your body. You’d be interested to know that a cup of chicory has only about 9 calories. When consumed, it keeps you non-hungry for longer hours, without you putting on extra calories. Perfect as a natural weight-loss food!
27. Brussels Sprouts
A family member of Cabbage, Brussels sprouts are loaded with nutrients and are a rich source of Vitamins K and C. They also contain Omega-3 fatty acids, Choline, potassium, phosphorus, and various other essential minerals and vitamins. Half a cup of Brussels sprouts have about 30 calories, and they are very rich in dietary fiber. This together helps you to feel satiated for a longer time, curbing your cravings for other junk or unhealthy food. This indirectly helps you in your weight loss process. They are also a fat-free item that has the potential to burn your body fat naturally by raising the level of adiponectin (a kind of hormone) in your body.
28. Gai lan (Chinese broccoli)
Gai Ian is a bunch of super healthy thick and flat green leaves, which is also called Chinese broccoli since its flower head is a little similar to that of broccoli (but it is a smaller version). It improves your vision, improves your cardiovascular health, prevents the risk of cancer, and has amazing weight loss benefits as well. In a 100 g serving of Gai Ian, there are only 23 calories! It is very high in Vitamin C and is high in Protein and Iron as well. Its low-calorie content makes it an ideal choice for your weight loss diet.
29. Arugula
Famously called rocket salad, Arugula is a green veggie that is high in antioxidants, vitamins and minerals. It has a very low-calorie count and makes for an ideal weight loss ingredient. 2 cups of arugula have only 80 calories, which isn’t a bad thing at all! It detoxifies your body, satisfies your nutritional needs and helps to keep your body system balanced.
30. Collard greens
Belonging to the Cruciferous vegetable family, Collard greens are super healthy for you. Being a highly nutritional veggie, this green vegetable is again low on calories and high on fiber, which helps to beat hunger for a prolonged period and thus promotes weight loss by curbing your thirst to overeat unhealthily and junk food. It increases the metabolism rate in your body, helps to burn fat faster than usual and helps you to stay in shape.
31. Bok choy
Also known as Chinese white cabbage, Bok Choy is a member of the Cruciferous family that has a high nutritional content. A cup of Bok Choy contains only about twenty calories, and therefore it is a must-have in your dietary plan when you are trying to shed a lot of weight. It is also low in carbs and calories and has high antioxidant properties and folic acid content. This green vegetable helps to flush out excess toxins from the body, which is beneficial for weight loss.
32. Red spinach
Very similar to green spinach, this vegetable has a host of health benefits and is loaded with amino acids, iron, magnesium, vitamins E, K, potassium and various other nutrients and minerals. They release hormones that curbs hunger pangs, and decrease the insulin level in the blood too owing to its high protein content. This, in turn, promotes weight loss. It is also low in calories and fats, which makes it ideal for losing weight without putting on kilos upon consumption. It can be added to soups and salads as a part of your weight loss diet.
33. Bell peppers
Also called sweet peppers, these veggies are available in four colors depending on their maturity at the time of their harvest. The red peppers have the highest vitamin C content and contain Capsaicin, which is a molecule that helps to burn your body fat and calories faster, thus promoting weight loss. They accelerate the metabolism rate in the body and helps to suppress appetite, which is necessary for weight loss. Stress leads to overeating, and bell peppers having diuretic properties reduces anxiety levels and hypertension, which in a way wards off the possibility of gaining weight.
Conclusion
Now that we have told you about this easy secret of weight loss, we hope you are going to try this out ASAP! Remember that you do not have to eat the same vegetable every day. Adopt a new green leaf vegetable in your diet regularly. This will give you a feeling that you are eating something new today, and will help to break the monotony of eating the same veggies every day. We understand how painful it would be for the meat lovers to live on leafy vegetables only, but hey guys, you really do not have to stick to this without any reservations! Keep a cheat day for yourself once a week (but do not let your 6days’ hard work goes to waste), and everything that you were craving for in a moderate quantity. This will keep you happy while you try to lose weight.
Also, remember that just your diet will not help you to get your dream body. A little bit of exercise is required to stay in shape or to attain a size-zero. Do it at home, or work out a bit on weekends in the gym, and you will notice the change in you, in no time! You are definitely going to love the ‘new you’ and the ‘healthy you’ (wink)!
Some resources:
30 foods you should be eating if you want to lose weight.
How Zucchini Can Help You Lose Weight
