There are many ways to lose weight quickly. Many diets lead to frustration and giving up because you're always hungry. These are the main reasons why it's difficult to stick to a diet in the long term.
If you want to lose weight, following a vegetable-rich diet is an excellent way to reach your goal. Vegetables are very nutritious and very low in calories. Never sacrifice a healthy diet to lose weight.
Which vegetables are best for weight loss? Vegetables contain a lot of water and fiber, which helps you feel full for longer.
Following a diet rich in vegetables aims to:
- Reduce carbohydrates
- Replace carbohydrates with slimming vegetables
- Improve your overall health and well-being
By limiting carbohydrates in your diet, your body will burn stored fat to provide energy to your body.
You will also lower your insulin levels; this hormone, secreted by the pancreas, is responsible for restoring normal blood glucose levels. However, it promotes the storage of fat in the form of triglycerides , and therefore weight gain.
Here is a list of the 12 best vegetables for weight loss .
1. Green beans and diet
Contrary to popular belief, green beans are not a vegetable , but a legume . With only 35 calories per 100g , they offer a simple and effective strategy for weight loss.
Rich in fiber and plant-based protein , they provide a lasting feeling of fullness. Regular consumption can also reduce your calorie intake and stabilize your blood sugar .
Opt for fresh or frozen green beans , which are lower in sodium than canned versions. Legumes such as green beans, lentils, or peas help reduce the intake of simple carbohydrates , which are often responsible for weight gain .
2. Kale
Kale is a true powerhouse of nutrients and one of the best green vegetables for weight loss . It contains only 50 calories per 100g, while being extremely rich in fiber , plant-based protein, calcium, iron, vitamins C and K, and beta-carotene.
Fiber slows digestion and reduces cravings. Raw, in a smoothie, or steamed, it's perfect for adding variety to your slimming recipes.
3. Broccoli
With only 36 calories per 100g, broccoli is an essential food for weight loss . It provides soluble fiber, vitamins (C, K, B9), and antioxidants such as glucosinolates, which help regulate hormones.
Steamed, roasted or blended into soup, it satisfies hunger and limits cravings for snacks.
4. Spinach
Very low in calories (23 kcal/100 g), spinach is rich in fiber, vitamins (A, C, K), iron and magnesium. It promotes satiety and improves digestion .
It is excellent raw, cooked or in smoothies for light but nutritious meals.
5. Asparagus
With 22 calories per 100g, asparagus is rich in soluble fiber, potassium, and flavonoids. It reduces water retention and stimulates digestion.
Steamed, roasted or warm in a salad, it perfectly complements a slimming diet.
6. The zucchini
Ultra-light (17 kcal/100 g), courgette is 90% water. It hydrates, satisfies hunger, and cleanses the body while easily replacing starchy foods.
7. The cucumber
Cucumbers contain 15 kcal/100g and are 95% water. Ideal for limiting calories and cooling down, they are also rich in potassium, silica, and vitamin K.
8. Brussels sprouts
With 43 kcal/100g, it is rich in fiber, plant-based protein, vitamin C, and sulfur compounds. Perfect for promoting satiety and a healthy gut microbiota.
9. Rocket
25 kcal/100 g, stimulating peppery taste. Rocket is ideal for regulating digestion and replacing starchy foods in light dishes.
10. The green turnip
Little known, the green turnip contains 28 kcal/100 g. It is rich in antioxidants, potassium, fiber and facilitates digestion while limiting water retention .
11. Fennel
Fennel contains 25 kcal/100g, fiber, vitamin C, and potassium. It stimulates digestion and reduces bloating , perfect for a flat stomach.
12. Watercress
A superfood with 11 kcal/100g, rich in minerals, vitamins, and antioxidants. It supports detoxification , digestion, and curbs cravings.
Key points to remember
- Replace starchy foods with fiber-rich vegetables.
- Your body will then draw on its fat reserves.
- Fiber helps you feel full for a longer period.
- An adjustment period is normal at the beginning of a vegetable diet.
- Then, you will gain energy and well-being.
If you have trouble controlling your appetite, try these appetite-suppressing foods.
