10 Best Vegetables for Weight Loss, Say Dietitians

Veggies typically support weight reduction. Why? Most are low in calories, and they all include satisfying fiber that keeps you full and reduces your need to nibble. Additionally, according to certified diabetes educator Shahzadi Devje, RD, CDE, MSc, “the water content of veggies increases the amount of the diet.” You’ll feel fuller for longer thanks to this. However, some are even superior than others.

One of the simplest and best ways to lose weight is to fill half of your plate with veggies. Vegetables are nutrient rich, which means they contain many nutrients but little calories. You must be in a calorie deficit in order to lose weight, but you shouldn’t feel confined, deprived, or hungry because if you do, you won’t be able to maintain it.

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The following seven veggies are especially beneficial for losing weight:

Best Vegetables to Eat When You’re Trying to Lose Weight


According to Devje, it has less calories, is nutrient-dense, and can be used in a variety of dishes. According to a research by the American Centers for Disease Control and Prevention, spinach is regarded as a superfood since it has a strong link to a lower risk of chronic illnesses including type 2 diabetes, heart disease, and some forms of cancer. Enjoy spinach in a salad with lupini beans, a Mason jar salad, or a nutritious green smoothie.


According to Atlanta-based gourmet dietitian Marisa Moore, MBA, RDN, “this is one of my favorite veggies for its variety.” “It’s also a fantastic method to consume more fiber. I enjoy roasting broccoli that has been seasoned with extra virgin olive oil. I’ll eat it as a side dish or incorporate it into spaghetti for a major dish.” Prepare broccoli slaw, beef with broccoli, or roasted cauliflower and broccoli.

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Bell peppers

Bell peppers are a mild-flavored vegetable that are tasty and perfect for adding to a variety of meals. Bell peppers are the perfect vegetable to include in a diet to lose weight. They support the feeling of fullness after meals and are low in calories and high in nutrients. By using these two together, you may be able to avoid overeating the remainder of the day.


Although officially a fruit, avocados had to be included because of their ability to burn fat. This may seem contradictory given how heavy in fat avocados are. However, they contain a lot of heart-healthy monounsaturated fat, which is slowly absorbed and keeps you full.


Low in calories and high in fiber is cabbage. A diet for losing weight should include a sufficient amount of fiber since it keeps you full while having few calories. Along with broccoli, Brussels sprouts, cauliflower, and kale, cabbage belongs to the cruciferous vegetable family. Cruciferous vegetables have powerful phytonutrients that can lower inflammation and fight cancer.

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Green Peas

Compared to nonstarchy vegetables, peas are a starchy vegetable and contain higher carbs (potatoes and corn are also starchy vegetables). The fiber and protein content of green peas, however, is unmatched by that of other vegetables. 8 grams of fiber and 8 grams of protein may be found in one cup of peas.


Beets can be loved or hated by different people. However, if you enjoy beets, you’ll be glad to hear that they contain a lot of beneficial elements that can help you lose weight.
Beets are prized by athletes and high achievers for their high nitrate content, which helps the body produce more nitric oxide. This additional NO boost can promote blood flow, fuel exercises, speed up recovery, and in certain cases, improve performance.


Alliums include things like onions, garlic, scallions, shallots, leeks, and chives. These vegetables have a lot of taste and are excellent for a healthy meal plan. Because of their flavor, they may compensate for food additives that have more calories.

These flavorful, low-calorie veggies may be used to soups, sauces, salads, spices, and more.