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11 Vegetables For Weight Loss: Reviewed By Expert


The body can come in any shape or size, but a body leading to obesity can be a host to health problems. An obese body type can be the most dangerous body type for you.

In the modern world, people usually look forward to staying fit. To do so, one usually opts for exercising. While exercising can be a primary factor in weight loss still, an aspect often overlooked is diet.

People tend to follow a proper workout routine where they break their bodies to the core. It’s followed up by eating food items they should not.

It is necessary to realize that eating good food is crucial for weight loss. One can exercise in a versatile format, but if the food consumption is faulty, results might remain unseeded.

In this article, we will discuss such vegetables that can help you in shedding some pounds.

vegetable for weight loss

List Of Vegetables For Weight Loss

  1. Green Leafy Vegetables

    Green leafy vegetables are the most prominent form of vegetables that may help you lose weight. The fibre and nutrients they pack keep your stomach full and you hydrated.

    The research report[1] also claims that green leafy vegetables can effectively help appetite management. It is possible due to a specific type of plant compound present in it.

    Consumption of these vegetables over time also tends to reduce your craving for less nutritious food. These vegetables include spinach, kale and much more.

    Green leafy vegetables have a lot of benefits on your body and tend to keep you healthy. Even so, if you are on blood-thinning drugs then you must consult your doctor before increasing your leafy green consumption.

  2. Cruciferous Vegetables

    Usually, people count cruciferous vegetables as green leafy vegetables, whereas both of these types are different from each other. These types of vegetables tend to be high in fibre like leafy greens.

    Hence, they tend to keep your stomach full for a longer duration of time. Besides the concentration of fibres, cruciferous vegetables also have a decent richness of protein in it.

    A combination of all the nutritious profiles along with low calories makes them a good source[2] of consumables for weight loss. 

    Cruciferous vegetables have many benefits to the human body. Few of these benefits involve the prevention[3] of the risk of cancer.

  3. Mushrooms

    Mushrooms are a popular vegetable among both vegetarians and non-vegetarians. They claim to give you the feeling of a non-vegetarian dish and are often used in barbecue dishes.

    The surprising fact is that, nowadays, mushrooms are added to coffee to add more nutritional value to your diet. Mushrooms are also a very prominent vegetable used in weight loss diet charts.

    This kind of vegetable may regulate the glucose levels in the body which further helps in burning fat. With all the health benefits[4], they also are rich in protein.

    The protein factor in mushrooms helps increase your metabolism further reducing weight. Mushrooms hence may effectively burn fat to promote weight loss.

    Additionally, they could be excellent keto-friendly food, as mushrooms have low carbs and high fiber content.

  4. Chillies

    Chillies are another source of weight loss extremely popular among health freaks. The reason behind it is the heat generated after eating chillies.

    Chillies’ consumption helps[5] one to utilize the calories in the body further oxidizing the fat accumulated in the body. In cases where chillis can be spicy for some, a person can opt for non-hot varieties of chillies.

    This can do the trick because the capsaicin present in any type of chilli is the reason behind the burning of fat. The burn that chilli generates may also help in increasing metabolism in one’s body.

    Chillies can be a paradise for those who love to eat spicy food. With chillies, one does not have to leave the spicy nature of food that people usually do to lose weight.

    When it comes to non-hot chillies, one can opt for capsicum to gain the benefit.

  5. Pumpkin

    Pumpkins which can often be mistaken to belong to the fruit family can be a very beneficial[6] vegetable for one seeking to lose weight.

    Pumpkins are high in fibre which potentially keeps your stomach full for longer durations of time. This vegetable is also low on calories making it an ultimate vegetable for weight loss.

    It can be used in many dishes. This single property makes pumpkin an interesting vegetable to eat. One can add pumpkins to a salad or mix them up in smoothies to get the maximum benefit out of it.

    Pumpkins can also be consumed as a side dish with the main course. This can increase versatility in your meals.

  6. Carrots

    Carrots too are low-calorie vegetables which can be consumed while seeking weight loss.

    With low calories, carrots contain both types[7] of fibre (soluble and insoluble) which may help you stay full for longer durations of time and come well under a tight bill.

    Just like pumpkins, carrots are very versatile where they can be used as a supper dish, sweet and even as a beverage. All the dishes and beverages with carrots are extremely rich in nutrition while also being low on calories.

    All these properties held by carrots make them an excellent vegetable for a weight loss diet. Another thing to note is that carrots contain a little more sugar than other vegetables.

    The interesting part is that it is the same case with the fibre content of carrots. You can even substitute chips with carrots for their crunchiness.

  7. Beans

    Beans can be found in all Indian households and are prominently cooked regularly in many. Beans can be considered one of the healthiest food items for a human to consume.

    These small but beneficial[8] food vegetables are very good for your belly health. Beans may extensively help you in reducing belly fat. With all these properties, these are rich in soluble fibre.

    The certain soluble fibre content helps a person fight inflammation. Inflammations tend to increase belly fat by accumulating it. Further, beans have been reported to reduce the risk of obesity in the human body.

  8. Asparagus

    Asparagus isn’t a popular vegetable compared to other vegetables. The best part of asparagus is that consumption of this certain plant-based vegetable can burn down your fat at a noticeable pace.

    The reason behind it might be the chemical asparagine present in asparagus. Asparagine is an alkaloid which directly affects[9] the cells further burning down the fat.

    Asparagus can be eaten with the main course while you can even directly consume it after roasting it with a dip. Asparagus is a very exotic vegetable.

  9. Cucumber

    Cucumber is probably the single most popular vegetable often linked with weight loss. This green vegetable is responsible for detoxifying your system.

    It also is filled with water and fibre which can help you fill up your stomach with a big difference. The main benefit cucumber provides is eliminating the need to eat food at an often rate.

    Cucumbers reportedly contain[10] 96% water in them. Besides complimenting a salad, cucumbers are often used in fat-burning juices. With low calories, the property can also be consumed as a snack.

  10. Brussels Sprouts

    This specific cruciferous vegetable is loaded[11] with fibres which will help you feel full throughout the day. Being low on calories on the contrary can make you feel less hungry throughout the day.

    A decent amount of Brussel sprouts consumed a day can help you lose weight at a very noticeable pace. Like other cruciferous vegetables, these are also rich in protein.

    Hence, they give your muscles the required amount of strength needed for your day-to-day activity as well as the workout sessions.

  11. Green Peas

    These starchy vegetables can be a very beneficial food item to consume for weight loss. Even though these vegetables belong to the carbohydrates category, green peas can provide you with the required benefits.

    Packed with protein and high fibre content green peas turn out to be a very unique sort of vegetable. The simple reason behind this is the density[12] of protein and fibre in the small size of these vegetables.

    Extremely high protein content makes green peas a great item for high-protein diets. It is a proven fact that the human body tends to burn twice as many calories to digest protein as compared to the calories burned to digest carbs and fat.

    This points to the fact that while burning protein from green peas you may lose extra few calories from the carbohydrate content of green peas.

    Green peas definitely can be a better choice for their non-starchy vegetable counterpart.

    Having said all that, if you are on a keto diet, you might want to add them to the list of foods to avoid in the keto diet. The reason behind the same is their high carb content.


To conclude, one can easily say that there are a huge amount of vegetables to consume for a weight loss routine.

One key point to keep in mind is that dieting and eating well solely can not result in weight loss at a rate it does if accompanied by a proper workout routine.

One must understand that a workout plan and a diet plan both work best hand in hand. Vegetables must be consumed in a moderated manner with proper circulation.

One must not consume one type of vegetable all the time. All the mentioned vegetables can be mixed up in a proper diet plan to coincide with your diet plan.

This would most effectively help you reduce weight and gain the desired body shape or size.

+12 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Monica Nour, Sarah Alice Lutze, Amanda Grech, et al. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies Nutrients. 2018 Nov; 10(11): 1626. Published online 2018 Nov 2. doi: 10.3390/nu10111626
  2. Monica L. Bertoia, Kenneth J. Mukamal, Leah E. Cahill, et al. Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies PLoS Med. 2015 Sep; 12(9): e1001878. Published online 2015 Sep 22. doi: 10.1371/journal.pmed.1001878
  3. Teresa P Nguyen, Chiyuan A Zhang, Geoffrey A Sonn, et al. Consumption of cruciferous vegetables and the risk of bladder cancer in a prospective US cohort: data from the NIH-AARP diet and health study Am J Clin Exp Urol. 2021; 9(3): 229–238. Published online 2021 Jun 15.
  4. Kumar Ganesan and Baojun Xu Anti-Obesity Effects of Medicinal and Edible Mushrooms Molecules. 2018 Nov; 23(11): 2880. Published online 2018 Nov 5. doi: 10.3390/molecules23112880
  5. Sharon Varghese, Peter Kubatka, Luis Rodrigo, et al. Chili pepper as a body weight-loss food Int J Food Sci Nutr. 2017 Jun;68(4):392-401. doi: 10.1080/09637486.2016.1258044. Epub 2016 Nov 29. Available from: https://pubmed.ncbi.nlm.nih.gov/27899046/
  6. Atefe Ghahremanloo, Reza Hajipour, Mina Hemmati, et al. The beneficial effects of pumpkin extract on atherogenic lipid, insulin resistance and oxidative stress status in high-fat diet-induced obese rats J Complement Integr Med. 2017 Oct 24;15(2):/j/jcim.2018.15.issue-2/jcim-2017-0051/jcim-2017-0051.xml. doi: 10.1515/jcim-2017-0051. Available from: https://pubmed.ncbi.nlm.nih.gov/29068789/
  7. S Anne Moorhead, Robert W Welch, M Barbara, et al. The effects of the fibre content and physical structure of carrots on satiety and subsequent intakes when eaten as part of a mixed meal Br J Nutr. 2006 Sep;96(3):587-95. doi: 10.1079/bjn20061790. Available from: https://pubmed.ncbi.nlm.nih.gov/16925866/
  8. Larry A. Tucker Bean Consumption Accounts for Differences in Body Fat and Waist Circumference: A Cross-Sectional Study of 246 Women J Nutr Metab. 2020; 2020: 9140907.Published online 2020 Jun 6. doi: 10.1155/2020/9140907
  9. Eirini Pegiou, Roland Mumm, Parag Acharya, et al. Green and White Asparagus (Asparagus officinalis): A Source of Developmental, Chemical and Urinary Intrigue Metabolites. 2020 Jan; 10(1): 17. Published online 2019 Dec 25. doi: 10.3390/metabo10010017
  10. Cucumber, with peel, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/nutrients
  11. Brussels sprouts, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  12. Wendy J Dahl, Lauren M Foster, Robert T Tyler Review of the health benefits of peas (Pisum sativum L.) Br J Nutr. 2012 Aug;108 Suppl 1:S3-10. doi: 10.1017/S0007114512000852. Available from: https://pubmed.ncbi.nlm.nih.gov/22916813/

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