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Best vegetables to support weight loss

Best vegetables to support weight loss
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

Medically reviewed by

Written by our editorial team.

Last Edited 4 min read

It's widely known that healthy eating is key to achieving weight loss goals, and vegetables play a pivotal role in this journey. They're bursting with essential nutrients, vitamins, and fiber, making them indispensable allies in our quest for wellness.

Weight Loss Vegetable #1 - Peppers

It is often said that hot peppers can help you burn calories faster, but there's no need to stress your palette. Mild peppers can do the same thing. Peppers contain dihydrocapsiate, a compound that boosts the metabolism. Red and green peppers also contain a lot of Vitamin C, which helps boost weight loss and your immune system. 

You can throw in some red or green peppers into your diet in the easiest of ways. Add them to tacos, pasta, salads, or omelets. Bell peppers are also a good metabolism-boosting snack dipped in some hummus.

Weight Loss Vegetable #2 - Cucumber

This simple veggie is a great one for weight loss. It is filling but because it is mostly water it is low-calorie and boosts weight loss. You may think that cucumbers are a boring vegetable only good on salads. Not so! You can slice them up onto sandwiches, put them in omelets, grill them, and use them in just about any way you would use zucchini. (Which is also a great vegetable for weight loss, and in the same family.)

Weight Loss Vegetable #3 - Broccoli

This is one of the vegetables considered a superfood. Broccoli is chock full of antioxidants that help fight off various cancers and illnesses. But it is also amazing for weight loss. 

This is because it contains a phytonutrient called Sulforaphane that keeps your body from storing fat. It is itself a low-fat, low-calorie vegetable, but full of slow-burning carbs that can give you long-lasting energy. 

Broccoli can be used in a lot of ways. You can add it to salads, omelets, and pastas. You can steam it, add a bit of low-fat cheese, or dip it in some low-fat low-calorie veggie dip.

Weight Loss Vegetable #4 - Spinach

There's a good reason that this leafy green vegetable was chosen by Popeye. When you are working out it is the best vegetable you can eat. It is full of protein, with a serving having about the same amount of protein as a hard-boiled egg. The protein and other compounds in the spinach also help you avoid cravings, feel more full, and promote weight loss. 

There are a million ways to eat spinach. Fresh spinach is best, as the canned variety has most of the nutrients cooked out of it. You can boil spinach and flavor with a bit of butter or some natural seasonings. You can eat raw spinach in salads and on sandwiches. You can also steam it and flavor it with lemon and spices.

Weight Loss Vegetable #5 - Asparagus

This spear-shaped veggie is not only delicious but also a potent ally in your weight loss journey. Asparagus is low in calories and high in fiber, making it a perfect choice for those looking to shed excess weight. It's also packed with antioxidants and essential vitamins like vitamin A, C, and K, which support overall health. Asparagus can be grilled, steamed, roasted, or even enjoyed raw in salads, adding a nutritious punch to your meals.

Weight Loss Vegetable #6 Onions

You would be amazed at what this flavorful vegetable can do! It is a great addition to any diet for someone needing to monitor cardiovascular health or blood glucose levels. For someone who is exercising routinely (or excessively) for weight loss, this means that you can get an extra boost to your health to balance out the stress put on your body by exercise. 

They are also low-calorie and can be added to just about anything.  Try adding more onions to your diet by throwing them in eggs, potatoes, stews, chili, soups, and other vegetables. You can add them to omelets and other dishes as well. Just remember to use fresh onion, not the fake stuff you buy in a can.

Weight Loss Vegetable #7 - Celery

Often dubbed as a "negative-calorie" food due to its low-calorie count and high water content, celery is a must-have for anyone aiming to trim down. This crunchy vegetable is loaded with fiber, which promotes satiety and helps control hunger cravings. Additionally, celery is rich in vitamins and minerals, including vitamin K, potassium, and folate. Enjoy celery sticks as a healthy snack on their own or dip them in hummus or Greek yogurt for an extra boost of protein and flavor.

Weight Loss Vegetable #8 - Zucchini

Zucchini is a versatile and delicious vegetable that can support your weight loss journey in various ways. With its low-calorie content and high water content, zucchini is an excellent choice for those looking to manage their weight. It's also rich in fiber, which helps keep you feeling full and satisfied for longer periods, reducing the likelihood of overeating. Zucchini can be spiralized into noodles, grilled, roasted, or added to soups and stir-fries, providing a nutritious and flavorful addition to your meals.

Weight Loss Vegetable #9 - Summer Squash

Similar to zucchini, summer squash is a nutrient-packed vegetable that can aid in weight loss. It's low in calories and high in water content, making it a filling and hydrating option for those looking to shed pounds. Summer squash is also rich in vitamins A and C, as well as antioxidants, which support overall health and well-being. Enjoy summer squash sliced and grilled, added to salads, or used in vegetable kebabs for a refreshing and satisfying meal option.

Weight Loss Vegetable #10 - Cabbage

Cabbage is a crunchy and nutritious vegetable that can be a valuable addition to your weight loss diet. It's low in calories but high in fiber, making it a filling and satisfying option for those looking to curb hunger cravings. Cabbage is also rich in vitamins K and C, as well as antioxidants, which support immune function and overall health. Incorporate cabbage into your meals by shredding it and adding it to salads, stir-fries, or soups, or enjoy it fermented as sauerkraut for added digestive benefits.


Try to incorporate several fruits and vegetables into your diet for weight loss

Of course, any vegetables are great for a weight loss plan and a well-balanced diet. You should incorporate a wide variety of low-fat, low-calorie, high-fiber fruits and vegetables into your daily diet. The more variety you have the more likely it will be that you will stick to your diet for the long haul.


If you find yourself getting tired of the same old thing but still want to take advantage of these seven amazing vegetables, hop online and search for some recipes. You'll be amazed at how many ways you can use these vegetables separately and together in various recipes.


Ready to take the next step in your weight loss journey? Discover our personalized solutions at Nu Image Medical today!

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.