Adding the following top 3 weight loss vegetables to your diet is one of the best things you can do to improve your health and help you lose excess pounds. This is due to the fact that they are packed with fiber, vitamins, minerals and many other phytonutrients.
A study published in September 2015 found that eating broccoli and other cruciferous vegetables which have a high fiber content and a low glycemic index resulted in greater weight loss when compared to eating starchy vegetables like corn and potatoes (1).
Broccoli’s high fiber content helps you reduce snacking and calorie intake by making your feel fuller for longer. Its protein content also combines with its fiber to increase satiety.
Broccoli’s low glycemic index (GI) of 15 contributes to its weight loss effects by not causing insulin levels to shoot up after it is consumed since these make the body store sugars as fat.
Sulforaphane is another compound found in broccoli which can help you lose weight since it increases testosterone levels in the body. These elevated levels increase muscle mass in both men and women and thus help them burn more calories.
Broccoli is also a good source of vitamins C, B3, B5, iron, omega 3 fatty acids and cancer fighting phytonutrients which help prevent prostate, breast, lung and skin cancers.
The study mentioned above (1) found that eating an extra portion of vegetables each day resulted in a weight loss of 0.25lb (0.11 kg) while eating an extra portion of fruits like berries, apples and pears each day resulted in a weight loss of 0.53lb (0.24 kg).
Therefore increase your intake of broccoli by adding it to your lunch and dinner since 1 cup contains less than 30 calories. To do this, you can stir fry broccoli with different weight loss spices like ginger and cayenne pepper for each meal.
Kale is a good source of calcium which has been shown to aid fat burning (2).
Kale is also loaded with fiber which reduces eating between meals by making you feel full for longer.
Since one cup of kale contains just 35 calories, you can add it to any weight loss menu.
Kale also helps you consume less calories at each meal since it adds volume without increasing calories significantly.
The low GI of kale also helps reduce fat storage in the body.
Kale is also a low carb vegetable and this helps the body burn more calories.
In addition, kale is a great source of health boosting nutrients like vitamins A and C as well as minerals like iron.
To increase your intake, make a green weight loss smoothie each morning by blending 1 cup of kale, 2 cups of strawberries, 1 banana and a pinch of ginger.
The study published in the journal PLOS Medicine linked consuming soy and tofu with a 2.47 pound weight loss (1).
Soybeans are superb weight loss vegetables because they contain a good amount of water and soluble fiber which helps you feel fuller for longer.
Their very low GI of around 20 ensures that soy does not cause the insulin spikes that lead to fat storage.
Soy is also a good source of minerals like calcium, iron and magnesium and vitamin C and B6.
Tofu is also great for losing weight since 1 cup contains around 200 calories.
To increase your intake, add crumbled tofu to your scrambled eggs and taco fillings.
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