What are the best vegetables for weight loss?

Obesity and overweight have become one of the most common problems in different societies, especially in developed countries. Many people turn to strict and sometimes wrong diets to lose weight. Or even some people don't get answers from wrong diets and start doing all kinds of weight loss. While the healthiest and best way to lose weight at home, it can be **regular use of all kinds of vegetables for weight loss in the diet**. In this article, we will introduce the types of vegetables for weight loss, the methods of using them in meals and some examples of diet food with vegetables.

Quick access - Why do vegetables help to lose weight? - The best vegetables for weight loss - The best vegetables for weight loss Dietary meals and meals with vegetables - Some important tips for consuming all kinds of vegetables for weight loss - Last word

Why do vegetables help to lose weight? Vegetables are a rich source of fiber, water, vitamins, minerals and antioxidants. These useful compounds, in addition to meeting the nutritional needs of the body, have several benefits for weight control: ### 1. Create a sense of satiety The fiber and water in vegetables increases the volume of the stomach and, as a result, makes you feel full longer. This makes you less likely to go for high-calorie foods. ### 2. Very low calorie Most vegetables have very few calories despite their high nutritional value. Therefore, consuming a large amount of them does not cause a problem for a slimming diet. ### 3. Regulation of blood sugar and prevention of overeating The fiber in vegetables slows down the absorption of sugar and prevents extreme fluctuations in blood sugar. The same issue reduces the desire to snack and consume sweet foods. ### 4. Strengthening the body's metabolism Some vegetables contain natural compounds effective in increasing the body's metabolism and play a role in the fat burning process. One of the healthy diets that will greatly affect your lifestyle is a diet in which many vegetables are used and vegetables and summer vegetables become the constant basis of people's main meals. Another problem of people is local overweight, especially in the abdomen and sides. One of the best ways to reduce belly fat is to reduce carbohydrates and increase the consumption of fiber and protein in the diet. Research shows that the regular use of vegetables in the diet is very effective in preventing heart diseases, diabetes and blood pressure.

- Contains strong antioxidants to strengthen the immune system - High fiber, effective in reducing appetite and improving digestive function - Suitable for preparing soups, salads and diet smoothies ### 🥦 Broccoli - Rich source of vitamin C, K and soluble fibers - Anti-inflammatory and antioxidant compounds effective in fat burning - Help control blood sugar levels and reduce food cravings - The best way to consume: steamed with mild spices or added to warm salad ### 🥒 Cucumber - hydrating Strong with almost zero calories - rich in water and fiber, helping to feel full longer - cleansing the digestive system and regulating body temperature - can be used in salad, detox water or with low-fat yogurt ### 🍃 Celery - one of the best options for detox and cleansing the body - rich in fiber, potassium and antioxidants - helping to eliminate toxins, regulate blood pressure and reduce appetite - can be used in soup, smoothies or raw with yogurt sauce ### 🥬 Lettuce - low-calorie and very filling, especially at dinner - rich in water, fiber and folate - helps to regulate sleep and reduce anxiety in strict diets - can be combined with other vegetables in light and healthy salads ### 🌶️ Bell pepper - a rich source of vitamin C, even more than citrus fruits in some types - contains strong antioxidants such as beta-carotene and lycopene - helps to increase metabolism and natural fat burning - can be consumed raw. Grilled or combined with diet foods such as vegetable omelets ### 🥕 Carrots - rich in beta-carotene, useful for strengthening vision and skin health - high fiber, effective in controlling appetite and helping better digestion - with a relatively low glycemic index, suitable for regulating blood sugar - can be used in salads, soups or even as a cooked snack ### 🧄 Garlic - a natural fat burner with antibacterial and antiviral properties - helping to reduce cholesterol levels and control blood pressure - effective in improving the function of the immune system and reducing inflammation - daily consumption of even a small amount can make the metabolism more active ### 🫘 green beans - rich in fiber and plant protein, suitable for controlling hunger - contains complex carbohydrates with slow absorption, suitable for slimming diets - helps reduce blood sugar and fat levels - best way of consumption: steamed or fried with minimal oil

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Ketogenic diet

### 🟢 Green peas - a good source of protein and vegetable fiber in low-calorie diets - effective in regulating blood sugar and reducing appetite - rich in vitamin B and essential antioxidants - suitable for soup, food or with a warm diet salad ### 🥬 Kale (kale) - rich in vitamin K, C and strong antioxidants - helping to detoxify the body and strengthen the system Digestive - high fiber, effective in regulating bowel movements and reducing fat absorption - its consumption is recommended as steamed, lightly pickled or in leafy salads ### 🥔 Turnip - warm nature and anti-inflammatory properties, useful for cold seasons - help cleanse the body and improve liver function - contains a small amount of carbohydrates and high fiber - suitable for preparing diet soups or Cooked as a healthy snack ### 🎃 Pumpkin - rich in beta-carotene, potassium and fiber - natural sweet taste without added sugar, suitable for replacing high-calorie snacks - effective in strengthening the immune system and helping skin health - can be used in purees, soups and even diet cakes with whole flour ### 🍄 Mushroom - rich source of vegetable protein with very low calories - contains B vitamins, especially niacin and riboflavin - Strengthens the immune system and is effective in blood sugar regulation - Contains active compounds with anti-inflammatory and antioxidant properties - A good option for replacing meat in diet meals such as vegetable soup or food ### 🥑 Avocado - A very nutritious source of useful fats, especially unsaturated fatty acids - Rich in potassium, fiber, and vitamin E - Helps reduce abdominal fat and improve insulin sensitivity - Despite its higher calories, its controlled consumption is useful and satiating in a slimming diet - Can be used in salad, diet breakfast, or making healthy dips like guacamole best vegetables for weight loss Among the mentioned vegetables, spinach, all kinds of cabbages, especially broccoli, lettuce, celery, mushrooms and avocado should be in your diet. In order to get the best feedback from the use of vegetables, it is better to maintain a balance in supplying the substances your body needs. Using protein along with vegetables is very beneficial and serves as a complete meal. diet meals and meals with vegetables ### 1-Vegetable soup Soup is a combination of various vegetables such as celery, carrot, spring onion, cilantro, spinach, etc., along with beans or chicken broth, it is a complete and low-calorie meal. You can use this soup for dinner.

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What is bariatric surgery? Rich in fiber and protein, with only 36 calories per 100 grams. A fat-burning soup can be prepared by combining broccoli, onion, carrot and a little garlic. ### 3-vegetable salad with protein A combination of vegetables such as lettuce, bell peppers, green peas, mushrooms and boiled chicken or eggs will be a filling and nutritious meal for lunch or dinner. ### 4-Steamed vegetables with protein Combining steamed vegetables (such as squash, celery, broccoli) with grilled fish, chicken or shrimp is a great choice for a weight loss diet. ### 5-Caesar Grill salad Lettuce, cherry tomatoes, some olives, grilled chicken are the most important ingredients needed in Caesar salad. To prepare the sauce for this salad, it is better to use dietary ingredients without sugar and fat. A large amount of lettuce on the side, chicken protein, you will have a complete meal. Some important tips for consuming all kinds of vegetables for weight loss 1. **Observe variety:** Consuming different types of vegetables provides various vitamins and minerals. 2. Be sure to consume protein along with vegetables: combining fiber with protein helps to maintain a more stable feeling of satiety and maintain muscle mass. 3. **raw** or **steamed** vegetables are the best choices. 4. A variety of vegetable salads with **cooked lebi, bell peppers, green peas, mushrooms, cabbages and lettuce** will be suitable meals. 5. If you need a snack, use a little ** cooked pumpkin, cooked carrot ** and... 6. Use **spices, lemon juice and olive oil** for seasoning, not fatty sauces. Last word The right amount of vegetables for weight loss throughout the day depends on various factors such as your gender, age, activity level, weight loss goal and health status. However, it is generally recommended that you consume at least 5 to 9 servings of vegetables per day. A serving of vegetables is usually about one cup of raw vegetables. Among the important features of vegetables, we can mention **low calories, high fiber, effect on reducing appetite and strengthening metabolism**. Also, it is recommended to combine vegetables with other healthy food sources such as quality proteins, such as fish, poultry, legumes, and fiber-rich foods such as whole grains, oil seeds, and fruits. It helps to have a balanced and complete nutrition and utilize the energy and nutrients necessary for weight loss. However, it is better to consult your doctor or dietician to determine the exact and appropriate amount of vegetables and other foods based on your specific needs.

Dr. Abdul Hosseini

Surgeon and advanced laparoscopic surgery fellowship, bariatric and metabolic surgery, metabolic surgery for the treatment of type 2 diabetes