1. Cauliflower
When it comes to weight loss, 1 cup of cooked broccoli contains 5 grams of filling fiber, plus 3.7 grams of protein. Broccoli is 90 percent water, plus it's loaded with vitamins C and K.
There are many ways to enjoy broccoli. In addition to steaming and boiling, try roasting broccoli. Toss chopped broccoli florets with olive oil, salt and pepper, then roast at 400°F to 425°F for about 20 minutes.
2. Cabbage
Cabbage is a low-calorie, high-fiber vegetable that is great for a weight loss diet. A small bowl of cabbage contains only 22 calories and 5 grams of carbohydrates, making it suitable for diabetics and weight loss.
In addition to boiling or making cabbage salad, you can prepare fermented dishes like kimchi to improve gut health.
3. Carrots
Carrots are not only naturally sweet, but they are also high in fiber, which helps keep you fuller longer. One cup of carrots provides 3.5 grams of fiber and only 52 calories.
This is an ideal alternative to potato chips. You can eat it raw, chopped in salads or stir-fried with spices to enjoy the variety of flavors.
4. Spinach
Spinach is a fridge staple thanks to its versatility. At just 7 calories per cup, spinach is a light yet nutritious choice. Try it in salads, smoothies, stir-fries, or sauteed with olive oil and spices for a delicious side dish.
If the spinach starts to wilt, you can add it to soups or freeze it for later use.
5. Kale
Kale is notable for its coarse texture, which helps you eat more slowly and feel fuller longer. A cup of kale only contains 7 calories, allowing you to enjoy a large amount without worrying about going over the top.
To enhance the flavor, you can roast kale into chips or blend it into a smoothie. If using it raw, massage the kale with olive oil and lemon juice to soften it before adding it to a salad.
6. Peas
Although peas are higher in carbohydrates than other vegetables, they are rich in fiber and protein. A cup of peas provides 8 grams of fiber and 8 grams of protein, which helps keep you full and aids in weight loss.
Green peas can be eaten alone or mixed into dishes like fried rice, pasta or soups for added flavor and nutrition.
