No vegetables can burn fat. As highly nutritious, low-calorie and often fiber-rich foods, however, most any variety of vegetable can enhance weight control. Fresh vegetables also contain rich amounts of water, which contributes bulk but no calories, and provide light alternatives to higher-calorie, low-nutrient snacks, such as potato chips and candy. While some vegetables provide exceptional weight-loss-friendly advantages, incorporate a variety into a healthy, balanced diet. Paired with routine exercise, such a meal plan provides a safe and effective means of slimming down and staying fit.
Nonstarchy VegetablesShedding excess pounds requires consistently eating fewer calories than you burn through activity. Nonstarchy vegetables are some of the lowest-calorie foods available, allowing you to eat more bulk while losing weight. Two whole cups of cooked cabbage supply a mere 70 calories -- fewer than the amount in one small cream-filled cookie. Two cups of cooked pasta with sauce, on the other hand, provide 360 calories. To lower the calorie content and up the nutrients in your favorite pasta dishes, add veggies to whole-grain pasta while cooking. Replacing 1 cup of egg salad with a cup of cooked cauliflower saves you more than 500 calories. Add flavor to cauliflower with natural herbs and spices, which are calorie-free. Leafy greens, bell peppers, mushrooms, broccoli, celery, radishes and asparagus are also very low in calories. Although research findings are mixed, a study conducted at Purdue University in 2011 showed that cayenne peppers may help suppress your appetite and rev your metabolism slightly.
FIber-Rich VegetablesFiber, of which there are two types, is a calorie-free carbohydrate that promotes satiation. Soluble fiber slows digestion, prevents high blood sugar and delays stomach emptying, and insoluble fiber stays in your gut longer -- attributes that promote a sense of fullness. Good sources of soluble fiber include lentils, dried peas, cucumbers, carrots and celery. For valuable amounts of insoluble fiber, choose green beans, zucchini, dark leafy greens, onions and cucumbers. Most vegetables, however, contain some amount of both fiber forms. One-half cup of cooked brussels sprouts, sweet potato, okra or peas supplies about 4 total grams of fiber. The same size portion of cooked beets, carrots or green beans provides about 2 grams. Legumes are the richest natural fiber sources. One cup of cooked lentils or black beans provides over 10 grams.
Weight-Loss-Friendly PreparationHave your vegetables raw, steamed, grilled, baked or boiled, avoiding overcooking, which can lower their level of certain nutrients, such as vitamin C. To prevent excessive calories and unhealthy fat in veggie dishes, limit or avoid fatty ingredients, such as creamy sauces, cheddar cheese, ranch dressing and butter. Use modest amounts of healthy fat sources, such as olive oil, instead. For convenient weight-loss-friendly snacks, keep fresh-cut veggies in single-size containers in your fridge. Baked vegetables, such as shredded kale and sweet potato slices seasoned with herbs, provide nutritious alternatives to pretzels and chips. Canned vegetables are useful options when fresh and frozen aren't available, says the Centers for Disease Control and Prevention, but to avoid excess sodium, choose no-salt-added varieties.
Creating Healthy BalanceA healthy weight-loss diet contains a balance of all macronutrients -- carbohydrates, protein and fat. To fulfill the rest of your carb needs, eat a variety of fresh fruit and whole grains, such as oats, brown rice and quinoa. For protein, rely on foods low in saturated fat, such as fish, low-fat yogurt, soy or skinless white-meat poultry. Healthy fat sources include oily fish, such as salmon, avocados, nuts and seeds. For positive blood sugar, portion and weight control, fill half of your meal plates with fresh or cooked veggies and fruit, one-quarter with a healthy starch, such as wild rice, and one-quarter with a protein source, such as fish. Because fats are calorie-dense, modest servings -- such as a drizzle of olive oil -- with each meal generally suffices. When you indulge in sweets, low-fiber starches or fried foods, keep your portions small.
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