Best Vegetables For Dieting
And Weight Loss

Even though the calories in vegetables are generally low, there are some that are better than others!

The best vegetables for dieting and losing weight are those that are high in fibre and low in calories. As a general rule however, the calories in vegetables are relatively low compared to other food types. Therefore, making an effort to eat more of them in your diet will go a long way to helping you lose weight and keep it off long term.

Nevertheless, there are some vegetables that are better than others when it comes to dieting and losing weight. The best vegetables for losing weight and dieting are the 'low-density' vegetables. These are the vegetables that are high in fibre and water and have very little starch (complex carbohydrate) and few calories. These make up part of the list of low carbohydrate foods.

The 'low-density' vegetables are the best vegetables for dieting and are a great addition to any meal for several reasons:

The fibre helps to slow down the absorption rate of the carbohydrates in a meal

The fibre helps you feel full (satiating effect)

These vegetables are 'calorie sparse'

These vegetables are low in carbohydrates

These vegetables are loaded with 'phytonutrients'

These vegetables are loaded with vitamins and minerals

The fibre helps to slow down the absorption rate of the carbohydrates in a meal

By slowing down the absorption rate of the carbohydrates, there is a slow influx of glucose into your blood stream. This means energy levels will be maintained and there will be a reduced insulin secretion following a meal.

A reduced insulin secretion means that the body is able to access and use stored body fat as a fuel more effectively. On the other hand, a high insulin secretion means that fat is likely to be stored and less is able to be used as a fuel source.

The fibre helps you feel full (satiating effect)

High fibre foods help to fill up your stomach, making you feel full. Feeling full during and/ or after a meal means that you are less likely to over-eat during a meal or eat excessive amounts of food in between meals.

These vegetables are 'calorie sparse'

The calories in vegetables are generally low but they are particularly low in the 'low-density' vegetables, which are the best vegetables for dieting. By emphasising these types of vegetables in your diet means you will consume fewer calories and will assist your weight-loss efforts greatly.

These vegetables are low in carbohydrates

Not only are these vegetables low calories foods but they are also low in carbohydrates. This is why they are called 'low-density' carbohydrates.

It is important to keep in mind though that you don't want to eat these vegetables exclusively in a meal because of their low-carbohydrate nature. On the contrary, they are a great addition to a meal but eating them exclusively without other sources of carbohydrates means that your blood sugar level will drop, which may result in hypoglycaemia (low blood sugar). This will cause you to possibly feel hungry, lethargic, nauseous, light-headed and dizzy.

These vegetables are loaded with 'phytonutrients'

Phytonutrients are nutrients from plants that have a protective effect on your body. For example, indols from the cruciferous vegetables (broccoli, cauliflower and brussel sprouts) may reduce your risk of heart disease.

These vegetables are loaded with vitamins and minerals

Vitamins and minerals are essential for optimum body functioning. Since the best vegetables for dieting and losing weight are a great source of vitamins and minerals, making them a part of your every-day diet is absolutely imperative.

Here's a list of the best vegetables for dieting
and losing weight:

(They also make up part of the list of low carbohydrate foods)

Broccoli
Cauliflower
Green beans
Tomato
Cucumber
Lettuce
Squash
Zucchini
Bean sprouts
Cabbage
Spinach
Celery

Whilst this list of low carbohydrate foods / vegetables is not exhaustive, it does give you a good indication of the types of vegetables that should be emphasised most in your diet.

If you would like a more comprehensive list as well as the macronutrient ratio of the foods, get a copy of my e-book, Look Good, Feel Great!