This article lists some of the most filling vegetables that you can include in your weight loss diet plan to help you shed those extra pounds that you don’t want in your body.
Vegetables are generally good for weight loss because most of them are low in calories but high in fiber which keeps you feeling full for a longer period of time.
Studies suggest that increasing your fiber intake can help you lose weight. This is because fiber has a satiating effect which substantially curbs your appetite and prevents you from eating extra calories.
Some veggies also have high water content which increases the volume of your food and will make you feel satiated.
Another reason why it is a good idea to include veggies in your weight loss diet is because they contain essential nutrients and vitamins that may boost your metabolism and subsequently enhance the ability of your body to burn fat.
FILLING FOODS THAT PREVENT HUNGER
Some foods have certain characteristics that maintain the feeling of fullness, hence offsetting hunger.
Examples are foods with slow digesting proteins or carbohydrates, foods with high fiber, low fat dairy products as well as lean meat and fish.
Pulses, for example, contain slow digesting carbohydrates which high fiber content which will keep you full for a relatively long time.
Low fat dairy products like Greek yoghurt can promote satiety and reduce food intake in the short term.
According to a study in the journal Appetite, Greek yoghurts that have a high protein content can be effective at increasing satiety hence warding off hunger.
Foods rich in fiber such as vegetables also increase satiety and keep you feel for longer.
Another category of foods that are filling is lean meat and fish. These two foods are high in slow digesting protein which helps control appetite.
Plant proteins such as soy also fall in this category, according to a study in the American Journal of Clinical Nutrition.
Another characteristic that can increase the satiety of food is its water density. Foods with a high water density tend to be more filling than those with low water density.
WHY AM I HUNGRY ALL THE TIME YET I EAT VEGETABLES?
Merely eating vegetables doesn’t give you a direct ticket to satiety.
For a vegetable to be filling it has to have certain characteristics such as a high fiber or water content which will keep you feeling satisfied for long.
You should also consider chewing them for a longer time for optimal results; chewing food for long enhances the breakdown and absorption process hence keeping you full.
If you are looking to achieve satiety by eating vegetables, you ought to consider their individual water and fiber content.
DO VEGETABLES FILL YOU UP MORE THAN MEAT?
Both vegetables and meat have characteristics that can increase your satiety.
Vegetables have a high fiber content which slows down your digestion hence keeping you full for a long while.
They are also high in water density which increases the volume of your meal.
On the other hand, meat is, in most cases, fatty. Fat generally slows down digestion, which can increase the digestion period of meat and keep you feeling satisfied.
However, a 2016 study by the University of Copenhagen suggests that vegetables are more filling compared to meat.
The study, which compared the satiety of the protein in vegetables such as peas vis-a-vis meat protein e.g. in pork, suggests that the difference in satiety levels was attributed to by the high fiber content of vegetables.
WHICH VEGETABLES ARE BEST FOR LOSING WEIGHT?
The ideal vegetables for weight loss are generally high in fiber and water with a low calorie content.
Non-starchy vegetables which have little to no carbohydrate content are also recommended. This is because carbohydrates tend to have more calories which may add on to your weight instead.
In case you are looking for examples of such vegetables that will keep you feeling full while maintaining a low calorie intake, here are 12 of them;
1. ASPARAGUS
Not only is asparagus packed with plenty of water and fiber to keep you full but it is also rich in potassium which helps the body flush out sodium, a notorious culprit of bloating.
2. CABBAGE
Cabbage has a relatively high fiber content- about 2.3 grams per cup- and a high water content – about 92.5%. This makes it one of the best filling vegetables for weight loss.
Additionally, it helps lower your cholesterol level by preventing bile from absorbing fat after you’ve had a meal.
3. BRUSSELS SPROUTS
Brussels sprouts are high in both protein and dietary fiber. A cooked cup of these veggies has about 4 grams of each.
The fiber in these veggies helps keep you feel full for longer while the protein helps your body burn fat.
This double effect makes it one of the ideal filling vegetables to include in your weight loss meal plan.
4. CELERY
Celery has for a long time been claimed to a be a negative calorie food- one of those foods that require your body to use more energy to digest them than the amount they provide. However, there’s no scientific evidence to back up this claim.
Celery is fibrous and quite low in calories, which satiates you without having to eat too many calories that will increase your weight.
It also helps with the digestion process and reduces the level of LDL (bad cholesterol) in your body.
5. SPAGHETTI SQUASH
This vegetable is an amazing alternative to the conventional spaghetti.
According to the USDA Nutrient Database, a cup of cooked spaghetti squash contains only 42 calories. It is also low in fat and it provides fiber to keep you feeling full for a longer time.
6. BEET GREENS
If you usually toss beet leaves in the bin after cutting off the root you may want to consider otherwise.
Beet greens (leaves) have a high water content of about 89% and a fiber content of about 5.4 grams per 100 grams. These two features are highly effective in increasing your satiety and keeping your hunger at bay.
7. CAULIFLOWER
With a water content of about 93% and a fiber content of 2.3 g per cup of chopped cauliflower, cauliflower makes for an excellent filling vegetable which keeps you satiated for a long time.
8. BROCCOLI
Broccoli is a low-calorie vegetable that is high in fiber and water content which aids in digestion and wards of your hunger for a long time.
It also lowers down your blood sugar hence curbing your appetite and keeping you from consuming extra calories in between your meals.
Broccoli also has many nutrients including calcium which for a long time has been credited for reducing the production of new fat calls in the body and stimulating breakdown of stored fat.
9. ARTICHOKE
The artichoke is packed with fiber which keeps you full for a longer time. A medium artichoke has about 10 grams of fiber, twice as much as broccoli.
This veggie also has a strong diuretic effect; it can get rid of the excess fluid in your stomach that makes you feel bloated.
10. COLLARD GREENS
Collard greens have 4-5 grams of protein per cup when cooked. Increasing your protein intake is a very effective weight loss strategy since protein boosts metabolism and reduces calorie intake.
11. WATERCRESS
A cup of watercress has only four calories per cup which is quite low. Despite its low caloric content, watercress has a high water density of about 95% which makes its one of the best filling vegetables to eat for weight loss.
12. KALE
Available in both green and purple varieties, the kale is often considered one of the healthiest foods on the planet.
It has an impressive nutrient profile with good amounts of fiber and protein. Protein speeds up your metabolism while fiber keeps you full for a longer time which prevents you from snacking unnecessarily between your meals hence reducing your calorie intake.
SUMMING UP
Vegetables are an excellent addition to your weight loss diet plan. Not only are most of them low in calories but they are also high in water and fiber content which increases your satiety, preventing you from eating unnecessary calories.
As much as this article has provided you with some of the best filling vegetables that can help you with weight loss, you can only achieve optimal weight loss results by eating a diet that is on a caloric deficit such that you consume fewer calories than you burn.
Exercising can also help you speed up that weight loss process and reduce the risk of getting diseases that arise from living a sedentary lifestyle.
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