The recommended guideline is to have vegetables make up 50% of your plate. It’s advised to consume approximately 400 grams of vegetables daily, with an ideal split of 250 grams in their raw form and 150 grams when cooked, if possible.
“Almost every vegetable can help with weight loss because they contain a lot of fiber, which keeps us satiated longer. They also contain a lot of antioxidants, which are anti-inflammatory. Finally, they contain a high amount of water, which means they are low in calories: incredibly healthy while at the same time making you full,” explains Dana Ellis Hunnes, assistant teacher at the UCLA Fielding School of Public Health.
7 vegetables that make fat melt faster
Among the vegetables recommended for weight loss are:
- Arugula: low in calories, high in fiber, folic acid, vitamin K and minerals
- Broccoli: low in calories and high in water, fiber and vitamin C, it has antioxidant effects
- Cauliflower: low in calories, high in water, antioxidants, favors fullness
- Spaghetti squash: an excellent substitute for pasta or potatoes in an oven dish: fiber from the spaghetti squash slows the ‘stomach purge,’ which can help lower hunger and appetite
- Jicama: originating from Mexico, this root vegetable that we eat like fries, contains a good dose of fiber and vitamin C, it swells in the stomach without adding many calories
- Cabbage: helps with weight loss by balancing oxidation stress, inflammation and glucose, by limiting insulin resistance
- Zucchini: a vegetable full of water and fiber that stays low in calories
