How to fight weight loss and what is the best choice of vegetables to do so? Weight loss is often a burden for many, as it requires a strict dietary management. Nevertheless, including vegetables in your diet is one of the easiest paths for weight control. In general, vegetables are very healthy (as they are filled with essential nutrition) and a great choice for people looking to lose weight (due to the lower calories and high fiber). There are many different vegetables with different tastes, which allows for a larger selection and culinary diversity (depending on other dishes, time of the day, preferences, and so on).
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The following are some of the best vegetables for weight loss:
Kale
Kale is one of the most recommended choices of vegetables for weight loss. It contains many nutrients, such as Vitamin A, Vitamin C, Vitamin B2, Vitamin B6, Vitamin K, Manganese, and many more. Kale offers many health benefits and has only 30kcal (approx.) per 100g.
Spinach
Spinach is loaded with healthy nutrients, from Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, and Vitamin K, to Iron, Magnesium, Manganese, Phosphorus, and many more. 100g of spinach contains only 20-25kcal – perfect choice for dietary regime.
Cauliflower
Cauliflower is made of over 90% water, and has only 25kcal per 100g. It is filled with various healthy nutrients, such as Vitamin B5, Vitamin C, Vitamin K, as well as Manganese, Phosphorus, Potassium, and Zinc. Cauliflower can be eaten fried, boiled, grilled, roasted, steamed, pickled, or raw.
Broccoli
Broccoli, part of the cabbage family, is one of the most associated foods with healthy eating as well as weight management diets. 100g of broccoli has only 30-35kcal, is made of around 90% water, and contains good amounts of Vitamin B2, Vitamin C, Vitamin K, and Manganese.
Courgette (Zucchini)
Zucchini, or courgette depending on the location, is a summer squash. Made of over 95% water, zucchinis are a great dietary choice. They provide healthy nutritional values, Vitamin A (equiv.), Vitamin B9, Vitamin C, Manganese, Phosphorus, Potassium, and many more. 100g of courgette has only 15kcal.
Brussels Sprouts
Member of the cabbage group, brussels sprouts are very healthy and a great dietary choice. A 100g of brussels sprouts has only 40-45gkcal and offers huge amounts of nutrients: Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C, Vitamin K, Iron, Manganese, Phosphorus, and many more.
Cucumber
The refreshing taste of cucumbers are widely used in a variety of salads and dishes. They have very little kcal per 100g, around 15kcal – made of over 95%. Cucumbers offer many nutritional values such as Vitamin B5, Vitamin K, Magnesium, Manganese, and Potassium.
Aubergine (Eggplant)
Eggplant, or aubergine, is also widely used in many cuisines around the world. A 100g of eggplant has around 25kcal. Aubergines are made of over 90% water and are also filled with nutrients: Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Manganese, Potassium, and more.
The following is a summery of the vegetables.
Summary:
| Vegetable | Kcal (per 100g.) |
| 1. Kale | 30kcal |
| 2. Spinach | 20-25kcal |
| 3. Cauliflower | 25kcal |
| 4. Broccoli | 30-35kcal |
| 5. Zucchini | 15kcal |
| 6. Brussels Sprouts | 40-45kcal |
| 7. Cucumber | 15kcal |
| 8. Eggplant | 25kcal |
More about vitamins and minerals.
