How to Eat Vegetables for Weight Loss

Vegetables are an important part of any diet, but they’re especially crucial if you’re trying to lose weight. Swapping out high-calorie foods with vegetables can help you drop a few pounds and get healthier.[1] If you want to enjoy these benefits but don’t know where to start, you’ve come to the right place! It only takes some simple adjustments to get more vegetables in your diet and support your weight-loss journey.

Method 1
Method 1 of 3:

The Right Veggies

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    Replace high-calorie foods with vegetables to cut calories. Eating vegetables only supports weight loss if you use them to replace other foods. If you don't cut anything out and start eating more vegetables, you're actually adding calories and you definitely don't want that! Use these suggestions to substitute veggies into your diet and remove higher-calorie items to cut your overall calories and lose weight.[2]
    • Having a smaller meat portion but adding a salad at dinner is an example of a good substitution.
    • Snacking adds a lot of calories too. Switch out your cookies for some carrots to cut back on a lot of calories and fat.
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    Eat watery vegetables to feel fuller. If you’re on a diet, the volume in watery veggies will help you feel full without eating as many calories. Some watery veggies that will help fill you up are celery, broccoli, green beans, zucchini, and asparagus.[3]
    • As a bonus, watery vegetables can help keep you hydrated too.
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    Get all your daily nutrients with leafy green vegetables. If you're on a diet, it's important to make sure you're getting enough vitamins and minerals each day.[4] Luckily, leafy greens are packed with these, so you can get most of your daily nutrients by including them in your usual diet. These vegetables are also especially low-calorie, so they're perfect for better weight loss. Have plenty of spinach, lettuce, broccoli, brussels sprouts, cabbage, and kale to enjoy these benefits.[5]
    • While technically not a leafy green, cauliflower is also very healthy and has similar benefits.
    • Leafy greens also boost your cardiovascular health, which is definitely a good thing!
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    Load up on fiber-rich vegetables to keep you full. Like with water, fiber is also important for helping you feel full. It also digests slowly, so you’ll stay full longer and feel less of an urge to eat after your meals.[6] Some good fiber choices include beans, broccoli, leafy greens, potatoes with the skin still on, and cauliflower.[7]
    • Fiber also helps maintain your digestive and cardiovascular health. More fiber will benefit your overall health, not just your weight.[8]
    • As a general recommendation, women should get 20-25 g of fiber each day and men should get 30-38 g.
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    Reduce the number of starchy vegetables that you eat. Starch is a carbohydrate, and starchy vegetables tend to have more calories than non-starchy types. If you’re trying to lose weight, don’t have so many starchy vegetables to reduce your overall calorie intake. Some high-starch vegetables include potatoes, squash, peas, and corn.[9]
    • Starchy vegetables are still packed with nutrients and you definitely don’t have to avoid them altogether. Just don’t have them every day.
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Method 2
Method 2 of 3:

Ways to Eat More Veggies

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    Choose raw vegetables for daily snacks. We all like to snack here and there, and it’s normal to need a pick-me-up throughout the day. Swap out your normal chips and cookies with vegetables. This way, you’ll eliminate a lot of calories from your diet and get a good dose of daily nutrients.[10]
    • If you’re usually on the move, try putting some carrots and celery in a plastic bag to snack on. These should last all day without refrigeration.
    • You can cook the vegetables for your snacks too! There are no rules, as long as you eat your veggies.
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    Add spinach and mushrooms to your omelets instead of cheese. If you normally have eggs for breakfast, these are delicious with vegetables. Replacing a fatty dairy product like cheese with some spinach and mushrooms is a great way to cut calories.[11]
    • You can also add lots of other vegetables to your omelets. Tomatoes, onions, asparagus, and beans all go great with eggs.
    • You can also cut back on the number of eggs you use. If you usually use 3, cut back to 2 and add more spinach.
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    Top pasta with vegetables instead of sauce or meat. Pasta sauces are high in fat and calories, especially if they have meat in them. Instead, chop up and sauté some seasoned vegetables and add them to your pasta dishes for a much healthier option.[12]
    • Some delicious vegetables to add to pasta include spinach, beans, peas, asparagus, peppers, broccoli, tomatoes, and zucchini.
    • For an even bigger veggie boost, replace regular pasta with spaghetti squash![13]
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    Pile more vegetables onto your sandwiches to replace meat and cheese. All that meat and cheese on sandwiches really adds up to a lot of calories. Take off some of that and add more lettuce, tomatoes, cucumbers, peppers, and onions to reduce calories and keep yourself full.[14]
    • While technically a fruit, avocado is another great sandwich topping that will help fill you up.
    • Watch the condiments on your sandwiches too. Mayonnaise and mustard are full of fat. Try hummus instead.
    • You can also make a wrap or sandwich that’s completely vegetables with some roasted and seasoned veggies.
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    Try some vegetarian recipes to make tasty, healthy meals. Make a whole meal out of your vegetables! A vegetarian diet is very healthy and if it’s done right, it can definitely help you lose weight. There are all kinds of great recipes online for vegetarian meals, so branch out and try to cook some for your daily vegetable dose.[15]
    • For a delicious idea, try making some vegetarian lasagna.
    • There are also easy ways to make classic meals into vegetarian ones with a quick ingredient change. For example, you can make vegetarian tacos by replacing meat with black beans.
    • Get creative too! Experiment with some of your favorite vegetables to see what works best.
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Method 3
Method 3 of 3:

How to Cook Vegetables

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    Eat them raw for an easy, low-calorie option. This is by far the simplest way to eat your vegetables. Raw veggies make a great side dish, topping, or snack for any time of the day.[16]
    • Remember to wash vegetables carefully, especially if you’re eating them raw. Rinse them under cold water and rub them gently, then dry them off with a clean towel.[17]
    • There is a common theory that raw vegetables are healthier than cooked ones. It’s true that some vitamins are dissolved during the cooking process, but in some cases, cooking can increase the antioxidants in veggies. As long as you follow a healthy diet, cooked vs. raw shouldn’t be a big problem.[18]
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    Steam the vegetables for zero-calorie cooking. Raw vegetables can be a little tough to eat, so steaming is a great way to make them softer. This process doesn’t add any calories, so it’s perfect for weight loss. Fill a pot with water and put a steamer attachment inside it. Scoop the veggies in there and bring the water to a boil. In a few minutes, your vegetables should be perfectly steamed.[19]
    • The steaming time depends on the type of vegetable you're cooking and how big it is. Steaming time for some common veggies includes: 3 minutes for peas; 3-5 minutes for green beans, spinach, and leafy greens; 5-6 minutes for broccoli, cauliflower, and asparagus; 6-8 minutes for carrots; 8-10 minutes for brussels sprouts.[20]
    • Poke the vegetables with a fork if you aren’t sure if they’re done. When they feel tender and the fork goes in easily, they’re ready.
    • You can also do this without a steamer by boiling the vegetables directly in the water.
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    Roast or grill the vegetables for some extra flavor. Steaming is healthy, but you might find steamed veggies a little plain. Roasted or grilled vegetables are healthy too, but you can dress them up a bit more to add more flavor to your diet.[21] Dice them up and lay them on a cooking sheet. Drizzle on a bit of olive oil and healthy seasonings like thyme, pepper, sage, oregano, or basil. Then bake them in the oven at 400 °F (204 °C) until they’re tender.
    • Like with steaming, the roasting time depends on the type of vegetable. Some common cooking times include: 10-15 minutes for asparagus, zucchini, bell peppers, sliced up squash, and broccoli; 15-20 minutes for brussels sprouts, carrots, green beans, and mushrooms; 20-30 minutes for potatoes, squash, corn, and onions.[22]
    • Good vegetables to roast include eggplant, zucchini, squash, potatoes, tomatoes, and cauliflower.
    • Don’t add too much olive oil. This is good for flavoring, but increases the amount of calories and fat in the meal.
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    Drain and rinse canned vegetables before eating them. While you might think canned vegetables aren’t as healthy as fresh ones, this isn’t true at all! Canned veggies have all the same nutrients as fresh ones. The only difference is that canned veggies can be high in salt to preserve them. To reduce the salt content, pour the vegetables into a colander and rinse them under cold water before using them.[23]
    • The other advantage is that canned vegetables last a long time, so you won’t have to shop as often or worry about your vegetables spoiling.
    • Canned vegetables are also much cheaper than fresh ones, so they’re a great choice if you’re on a budget.
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    Don’t bread or fry the vegetables. These cooking techniques add a lot of calories and fat to the vegetables. This can defeat the purpose of eating vegetables in the first place if you’re trying to lose weight. Skip breading or frying so your vegetables are as healthy as possible.[24]
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    Avoid adding any dressing or sauces to your vegetables. Dipping vegetables or topping salads with creamy dressing is tasty, but it’s not great for weight loss. These dressings are very high in fat and calories, and can make your meal a lot less healthy. Skip the dressing to avoid adding calories and fat to your vegetables.[25]
    • If you want some flavoring, just drizzle a bit of olive oil on your vegetables. This gives some flavor with a good dose of healthy fats.
    • You can also dress vegetables up with pepper, a bit of salt, vinegar, and other spices like thyme or basil.
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References

  1. ↑ https://www.choosemyplate.gov/eathealthy/vegetables/vegetables-nutrients-health
  2. ↑ https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
  3. ↑ https://www.myfooddata.com/articles/vegetables-high-in-water.php
  4. ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 October 2020.
  5. ↑ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
  6. ↑ https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber
  7. ↑ https://www.myfooddata.com/articles/vegetables-high-in-fiber.php
  8. ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 October 2020.
  9. ↑ https://hopkinsdiabetesinfo.org/the-truth-about-starchy-vegetables/
  1. ↑ https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
  2. ↑ https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
  3. ↑ https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
  4. ↑ https://www.foodnetwork.com/healthy/articles/best-vegetables-eat-lose-weight
  5. ↑ https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
  6. ↑ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
  7. ↑ https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
  8. ↑ https://www.fda.gov/consumers/consumer-updates/7-tips-cleaning-fruits-vegetables
  9. ↑ https://www.scientificamerican.com/article/raw-veggies-are-healthier/
  10. ↑ https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
  11. ↑ https://www.bbcgoodfood.com/howto/guide/how-steam-vegetables
  12. ↑ https://www.cnn.com/2016/05/05/health/healthy-vegetable-cooking/index.html
  13. ↑ https://www.healwithfood.org/chart/vegetable-oven-roasting-times.php
  14. ↑ https://foodinsight.org/a-nutrition-showdown-canned-green-beans-vs-fresh-green-beans/
  15. ↑ https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
  16. ↑ https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
  17. ↑ https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
  18. ↑ https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm

About This Article

Tara Coleman
Co-authored by:
Tara Coleman
Clinical Nutritionist
This article was co-authored by Tara Coleman. Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World. This article has been viewed 8,648 times.
1 votes - 100%
Co-authors: 5
Updated: July 31, 2022
Views: 8,648
Categories: Nutrition and Food Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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