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From the leafy greens and colorful peppers in the Mediterranean diet to the versatile root vegetables commonly found in plant-based diets, nutrient-packed foods are essential for weight loss. Yet while experts seem to agree that vegetables are important, getting your taste buds to agree can be another story. So, if you want to eat more vegetables but are unsure of where to start — and need a little motivation — keep reading.
How Do Vegetables Help You Lose Weight?
Vegetables are a valuable ally when it comes to weight loss for a few reasons. First, they are low in calories, with one standard serving (1 cup raw or ½ cup cooked) containing roughly 25 calories on average, per the U.S. Food and Drug Administration (FDA). This means you can eat a lot of vegetables with minimal impact on your daily calorie goals. And the U.S. Department of Agriculture states that vegetables serve as a reliable source of fiber, which is crucial for appetite control.
Research studies also seem to be fairly aligned on the weight loss benefits of vegetables. For instance, a review published in Nutrients found that ramping up vegetable consumption leads to weight loss, thus lowering the risk of developing an overweight or obese BMI. Notably, the study found that consuming more than four servings of vegetables per day seemed key to slashing the chances of weight gain. As to which vegetables are the best for weight loss, another study specifically analyzed this in premenopausal women and identified broccoli, peppers, summer squash, cauliflower, and Brussels sprouts as the most effective non-starchy vegetables to eat.
Looking beyond specific foods, researchers have also examined dietary patterns to assess their effects on weight loss. A study published in Diabetes & Metabolism highlighted the advantages of plant-based diets in fostering a healthy weight in addition to its primary focus of reducing the risk of type 2 diabetes.
5 Expert Tips to Help You Eat More Vegetables
Feeling a bit more motivated to eat vegetables? These tips can help you integrate them into your weight loss plan.
1. Revamp Your Classics
Kim Rose, RDN, CDCES, a nutrition coach based in Sebring, Florida, firmly believes in blending the old with the new. She finds this approach especially successful if you’re uneasy about vegetables in general. Rose encourages thinking outside the box, like introducing shredded rutabaga to your macaroni and cheese or roasted beets to your taco bowl.
2. Spice Them Up
Ever find veggies a bit on the bland side? They can be, but according to Rose, adding spices instantly transforms the whole veggie eating experience. She explains that heating vegetables helps to enhance the flavors, and she recommends trying them roasted, grilled, or sauteed. Rose’s go-to spice combination includes olive oil, cardamom, and paprika. Other recommended spices include garlic, onion, and pepper.
3. Begin at Breakfast
A lot of us struggle to hit our veggie goals because we try to squeeze them all into lunch and dinner. Megan Hilbert, RDN, a nutrition counselor in Madison, Wisconsin, suggests including veggies in your breakfast for a head start. Try options like veggie omelets, kale-infused smoothies, sweet potato breakfast hash, or savory avocado toast with microgreens and radish. You can even experiment by adding vegetables to your oatmeal for a savory twist.
4. Snack Strategically
Strategic snacking is crucial for weight loss because the calories you consume between meals matter. If you’re not a fan of veggies during meals, why not try them as snacks? Hilbert often advises her clients to reach for celery with peanut butter, bell peppers with hummus, or sliced cucumbers with tzatziki dip for smart snack pairings.
5. Say Yes to Soups
Make it easy on yourself and opt for eating more soups. From chicken noodle to vegetable barley, soups often include a wide variety of choices. Plus, many require minimal effort — just toss in some frozen vegetables and you’re good to go. If soups aren’t your thing, take a cue from Hilbert and explore stir-fries or curries. These dishes also boast an abundance of vegetables with flavors you’ll love.
Last Bite of Advice
Being adventurous with vegetables is a journey well worth taking. The consensus among experts is clear: Vegetables are a smart choice, from their low-calorie profile to their rich supply of vitamins and minerals. So continue trying new veggies and being creative preparing them until you find just the right mix. With a little effort, you can transform them from a nutritional necessity into an enjoyable staple in your daily diet.
