Appetite suppressant, fat burner, detox, antioxidants… In addition to regular physical activity, a healthy and adapted diet is enough to remove a few centimeters of waist circumference. To do this, we rely on foods that are effective for weight loss, whether by boosting metabolism, promoting the feeling of satiety, or reducing caloric intake. Precisely, after water and broths, vegetables are the least caloric among foods, which positions them as essential allies for weight loss.
Vegetables, essential foods for the body
According to the National Public Health Agency, "it is recommended to consume at least 5 fruits and vegetables a day, whether fresh, frozen or canned." According to the Agency, even slightly increasing your consumption of vegetables and fruits will significantly improve your health. But did you really know why?
Above all, vegetables are an important source of vitamins and essential nutrients in nutrition to lose weight, which you will not find in sufficient quantities in any other food. They also contain a large amount of dietary fiber, substances essential for the proper functioning of intestinal transit and the elimination of toxins and waste.
In addition, vegetables also promote the evacuation of sugars accumulated in your body, when you consume processed foods. They reduce insulin resistance, knowing that this protein hormone prevents the transformation of sugar into fat as well as the appearance of type 2 diabetes. That's why vegetables are so effective in burning fat and preventing cardiovascular disease.
Appetite suppressant and low-calorie foods
Avocado, celery, broccoli, spinach, Brussels sprouts… Many vegetables contain potassium, an essential nutrient that regulates blood pressure, ensures the proper functioning of the kidneys and maintains the acid-base balance in the body.
But above all, vegetables are effective as appetite suppressants: they have a high satiety index thanks to their high content of dietary fiber. By swelling in the stomach, fiber induces a feeling of hunger in order to keep calorie intake to a minimum. At the same time, the vegetables themselves also stimulate the production of leptin, the famous "satiety hormone" that regulates fat reserves in the body and controls the feeling of satiety.
The best vegetables that make you lose weight
Potassium, magnesium, vitamin C, calcium, phosphorus… So many micronutrients that delight broccoli lovers. In addition, this variety of cabbage native to southern Italy is very low in calories: for 31 kcals per 100 grams, it provides a protein content of 3% and also provides fiber as a bonus. In short, it is the ideal vegetable to slim down!
Eggplant has the particularity of absorbing fat when cooking in a pan. Well, this fruit from a dicotyledonous plant acts in the same way once ingested by the body. Rich in pectin, it traps fats and promotes their elimination, provided however to cook it without fatty oil.
This unheaded cabbage provides only 45 kcals in the body, while it is particularly rich in protein (4.3 grams of protein per 100 grams of cabbage) and fiber (4.2 grams). In addition, kale contains twice as much vitamin C as a lemon and as many other important nutrients, such as calcium, potassium, magnesium and iodine.
Rhubarb is generally referred to as a fruit in cooking, due to its fruity taste. But it is indeed a vegetable, and not just any vegetable! Indeed, rhubarb is undoubtedly one of the least caloric vegetables, with only 12 kcals per 100 grams. As a bonus, it contains valuable nutrients such as vitamin C and calcium.
5. Brussels sprouts
Brussels sprouts are regularly cited as the most effective vegetable for weight loss. And for good reason, 100 grams of Brussels sprouts contain 4 grams of protein, 4.3 grams of fiber, and this with only 3.5 grams of carbohydrates and 0.5 grams of fat. In sum, this variety of cabbage contains only 43 kcals per 100 grams, and contains a lot of vitamin C, calcium and magnesium.
6. The salad
There are several varieties of salads, but they are all considered the perfect slimming food. Rich in fiber, the salad provides very few calories, as evidenced by the caloric values of the varieties below:
- Lollo Bionda (11 kcals per 100 grams);
- Chicory (14 kcals);
- Lettuce (14 kcals);
- Iceberg lettuce (16 kcals);
- Romaine lettuce (16 kcals);
- Endive (23 kcals);
- Arugula (28 kcals).
Celery rarely appears in our gourmet recipes, and yet, it contains many slimming assets. Also low in calories, it fights water retention, cellulite or orange peel. Also a powerful antioxidant, celery eliminates waste and toxins, traps fat and stimulates intestinal transit. For those who are reluctant to cook it, celery can very well be eaten raw, accompanying salads.
Asparagus is also low in calories, with 27 kcals per 100 grams and more than 90% water. Add to this a significant amount of vitamins and minerals.
Spinach contains very few calories (23 kcals per 100 grams), and is an important source of protein (2.7 grams) and fiber (2.6 grams). True slimming allies, spinach contains only 0.4 grams of fat and 0.8 grams of carbohydrates. It should also be noted that they contain thylacoids, appetite suppressant substances that act for lasting weight loss.
This vegetable native to northwestern South America is known for its high water content: 94% of tomatoes consist of water. In addition to this quality conducive to hydration, the tomato also ensures a very low caloric intake, of the order of 21 kcals per 100 grams. It also contains vitamin A, potassium and beta-carotene.
Which vegetables to choose to lose weight?
In this article, we have presented the top 10 vegetables with high slimming potential. This is the case for broccoli, Brussels sprouts or celery. But you should know that some legumes have also proven themselves in strengthening the feeling of satiety. This is particularly the case of peas, beans, lentils or red beans, which are real slimming assets. Special mention for white beans and green beans that contain a significant amount of protein, fiber, phosphorus, iron and antioxidants. For their part, lentils bring real virtues with their vegetable proteins, fiber and powerful antioxidants. Also low in calories, these legumes play an essential role in weight loss thanks to their richness in fiber and protein.
- Balancing your meals
- The caloric deficit
- Stop snacking
- What to eat to lose weight
- Vegetables to lose weight
- Eat less to lose weight
- Detox foods
- Eating well at the office
- Soda and weight gain