If you are on a mission to lose weight, eating right goes hand in hand with exercise. You have to be careful with what you consume otherwise the hard work of exercise will be cancelled out. Now, choosing weight loss friendly good foods can be a little tricky. Agreed that you cannot go wrong with certain veggies like kale or broccoli but it cannot be said for starchy veggies like sweet potatoes, corn or peas. They contain more calories and hence lead to weight gain on unchecked consumption. And if you are serious about losing weight, but not sure which vegetables can help you in your mission of weight loss, then here’s the post you can’t afford to miss. Because today in this post, I am sharing with you the list of top 9 protein rich vegetables that will help you to lose weight fast.
Vegetables supply you with the necessary vitamins and minerals and phytochemicals which is essential for your body to function properly. Colored vegetables like pumpkin and sweet potatoes contain beta-carotene, which is good for your eyes, skin and posses anti-inflammatory properties. Protein is especially vital if you are trying to cut down weight while maintaining a healthy diet. Since the most common sources of protein are meat and fish like grass-fed beef or pork or egg, I will be talking about protein-rich vegetables that can helps you lose weight.
Fresh green vegetables and fruits are usually considered to be healthy and must be included in everyone’s diet. But there are certain vegetables that are high in protein contents and can help you to a good extent in losing weight and staying fit and healthy. Some of the best protein rich vegetables that can help lose weight are broccoli, spinach, sun-dried tomatoes, peas, artichoke and soybeans.
Let’s talk about these protein rich vegetables in detail.
Protein rich vegetables that help burn fat and lose weight
As per the 2014 issue of the European Journal of Clinical Nutrition, people who consumed more vegetables as a part of their low-calorie diet reported more weight loss, and increased satisfaction after three months, compared to people who do not consumer more vegetables. Some vegetables offer more nutrients and benefits in weight loss in comparison to other vegetables.
Ideally you should substitute high fat snacks with veggies like, dip red bell pepper or carrot sticks in salsa in place of tortilla chips. Red bell pepper has 29 calories per cup and carrots have 50 calories per cup while tortillas have 132 calories per 13 chips.
Low calorie foods induce fat loss by stimulating an energy deficit between energy consumed and energy burned.
All the percent daily requirements mentioned in the article is for children aged four or above and adults. They are based on a 2000 calories based diet and your daily values maybe lower or higher depending on your personal requirements.
Listed below are some of the protein-rich vegetables that will help you to lose weight easily and efficiently.
Per 100gms of broccoli contains 3gms of protein, which constitutes of 6% of our daily requirement. Additionally, per cup or per 71 gms of raw broccoli contains 30 calories and per cup of cooked broccoli contains only 54 calories. It is also a good source of Vitamin K, Vitamin C, Vitamin A and Folate. Broccoli is high in fiber and water, which makes up the bulk of its weight. It has 90% water and one cup of cooked broccoli has about 5 gm of fiber. Therefore, when you consume broccoli, you eat low-energy dense and high fiber food that keep you satiated for a longer time.
When the dietary fiber in broccoli, absorbs water it expands and, makes you feel full and slows down digestion. It detains the secretion of hormone ghrelin that makes you feel hungry. Roughage also, helps prevent blood sugar spike. Avoiding blood sugar spike means avoiding excess storage of sugar as fat. Broccoli contains Vitamin C, which is required to synthesize the compound carnitine that is vital in metabolizing fat into energy.
According to an article in the 2007 issue of the Journal of Nutrition, people with not enough Vitamin C in their system will burn less fat than those who consume adequate amount of it daily. Broccoli also contains Calcium, which is believed inhibit new fat cell production and break down stored fat. Chromium in broccoli regulates the secretion of insulin. Through this, chromium is able to influence carbohydrate metabolism and stimulate weight loss.
Broccoli contains Sulforaphane, a compound that induces fat burn by breaking down fat cells. According to the 2012 issue of Biochemical and Biophysical Research Communication, fat cells incubated with sulforaphane for 24 hours, boosted fat cell decomposition by bringing changes in enzymes. Broccoli also contains the phytochemical indole-3-carbinol, which according to an animal study hinders weight gain.
One cup of matured, raw soybeans contains 67.9 grams of protein, which constitutes 136% of our daily protein requirement. Protein keeps you satiated for a longer time and controls your food cravings. One-half cup of green soybeans or edamame contains 5.4 grams of dietary fiber or roughage. Half a cup of edamame contains 188 calories as opposed to 405 calories in half cup of roasted soybeans or 149 calories in half a cup of boiled matured soybeans.
To support weight loss, snack on edamame instead of roasted soybeans. If you are considering soups or salads as meals, add some edamame to increase their protein content and make them more satiable. Unchecked consumption of soybeans can lead to weight gain, so make sure you cut down on other fatty foods while including soybeans in your diet.
Red chili pepper
Bell peppers are available in four colors – green, yellow, red and orange. These are actually the same vegetable harvested at different ages of maturity. Every 100gms of cup of red, raw, hot chili peppers contain 1.9gms of protein, which constitutes 4% of our daily requirement of protein. Red chili peppers contain a compound called Capsaicin that gives spicy foods their pungency and heat and produces a burning sensation in our mucous membranes.
Capsaicin promotes thermogenesis – increased metabolism due to production of heat. Capsaicin boosts your body to burn calories as heat and ameliorate your fat oxidation. According to an animal study, consuming spicy foods containing capsaicin speeds up metabolism, lowers body weight, burns fat and subdues appetite in animals. According to an article published in the American Journal of Clinical Nutrition, consuming 6 mgs of capsaicin daily boosts abdominal fat loss in both women and men.
As per this study, capsaicin decreases body fat accumulation and burns up stored fat. Capsaicin decreases plasma glucose levels and insulin levels. (Source: ) It takes care of the excess glucose and hinders glucose storage as fat. With reduced levels of insulin, glucose storage will also decrease. As per another study, capsaicin helps in weight loss by preventing weight regain and consistently burning fat even after weight loss.
Additionally, this study claims, capsaicin enhances the growth of some gut bacteria that stimulate metabolic capacity of our body, owing to which nutrients are utilized more efficiently, without getting stored in the body. This anti-obesity effect greatly aids in weight loss.
Every 100gms of kale contains 4.28gms of protein, which constitutes 9% of our daily requirement of protein. Kale could help you lose weight, if you add it to your calorie-controlled diet.
One cup of raw kale contains just 33 calories. Substitute potato chips with kale chips for a quick low-calorie snack. Each cup of kale also contains 2.4gms of dietary fiber, which is 10% our daily requirement of fiber. Dietary fiber or roughage is an essential nutrient that keeps you full and controls your food intake, hence keeping your weight in check. The protein in kale also, helps you feel full and keep you satiated. Kale is a nutrient-dense food, which provides you all the necessary Vitamins and mineral in adequate quantities without any excess calorie. The only fat kale provides is the alpha-linoleic acid, a type of omega-3 fatty acid that boosts brain health, reduces the risk of type-II diabetes and enhances heart health as well.
Per 100gms of spinach contains 2.9gms of protein, which constitutes 6% of our daily requirement of protein. In terms of calorie, per 100gms of calorie provide us with only 1% of our daily requirement of calorie. Spinach is, therefore, a beneficial low-calorie food, which is advantageous for those who are trying to lose weight.
Spinach is another superb source of roughage, which keeps you sated for a longer stretch of time. Fiber is slow to digest so it fills you up without contributing to your calorie intake. Eating a cup of spinach will help you lose weight quite efficiently. According to National Heart, Lung and Blood Institute of United States, diet plans consisting of 1200-1600 calories are the most effective routine for losing weight for adults. 1 cup of fresh spinach has only 7 calories, which makes spinach a good addition to your weight loss plan.
Per 100gms of cabbages contain 1.3gms of protein, which constitutes 3% of our daily requirement of protein. This cruciferous vegetable is very low in saturated fats and cholesterol and is an excellent addition to your diet if you are trying to lose weight.
Fermented cabbage increases its nutritional value and may boost weight loss. Fermented bacteria enhance the growth of good gut bacteria. Although the research on the relationship between good gut bacteria and weight loss is still in its nascent stage, this study suggests, gut bacteria could be a potential target for managing obesity.
Cabbage is a low-energy dense food that provides you with the vital nutrients without the extra calories. By consuming low calorie foods, you allow your body to use up energy from the energy stored.
One cup of sprouts or 140 gms of sprouts contains 3.2 gm of protein or 6% of our daily requirement of it. Raw sprouts are a good source of protein while being very low in saturated fats and cholesterol. Protein provides energy for burning excess fat, maintaining muscle tissues during weight loss and decrease intake of surplus calorie. Sprouts are also, high in dietary fiber. Per cup of sprouts, contain 7% of our daily requirement of dietary fiber. This quality of sprouts is beneficial for overweight people who are trying to lose weight. Fibers of roughage keeps our digestive tract healthy while keeping us satiated for a longer time. Therefore, we do not need to eat often and are able to shed the extra body weight.
Sprouts are chock full of nutrients like essential vitamins such as 43% of our daily requirement of Vitamin K, 23% of our daily requirement of Vitamin C and minerals such as 10% of our daily requirement of manganese, 9% of our daily requirement of copper etc. These nutrients help diminish extra weight and boost healthy weight gain. Some healthy sprouts to lose weight are mung bean sprouts, alfalfa sprouts, green-leaf sprouts and so on.
Radishes are good source of protein besides containing negligible amounts of saturated fats and cholesterol. One cup of radishes has only 12 calories. Replacing your high calorie snack like tortillas or chips with vegetables like radishes drastically cuts down your calorie intake.
One-half cup of radishes contain one gram of fiber or roughage. Fiber helps lower cholesterol by binding to low-density lipoproteins or LDLs. Increasing your roughage consumption will help you lose those extra pounds of body weight. Eating radish is a good way to add dietary fiber in your daily diet.
Radishes have low glycemic index. Glycemic index stems from how long it takes to disintegrate and digest in the body. Food low in glycemic index diminishes blood sugar spike after a meal and hence reduce insulin secretion. Reduced insulin-secretion speeds up fat-burning process and inhibits fat storage in the body. Therefore, eating radish will sustain normal blood sugar levels while helping you to lose weight.
One cup or 170gms of shredded bok choy or Chinese cabbage contains 2.7gms of protein, which constitutes 5% of our daily requirement of it. Bok choy is very low in saturated fats and cholesterol and is a good source of roughage and protein.
One cup of bok choy has only 20 calories and 3 gms of carbohydrates. It is so very low in calories that it is considered as one of the negative calorie foods. For digesting such category of foods, your body spends more energy than there is in the food itself. Since it is a low-energy dense food, you can eat it as much as you want without gaining any calorie. The high water and dietary fiber content of bok choy keeps you satiated for a longer duration. Bok choy has low glycemic index, which is especially helpful for people with diabetes and for people trying to lose weight. You can add bok choy to your salads; soups and even stir-fry it, according to your preference.
Over to you
Eating vegetables in general are considered to be integral for good health. Even if all vegetables contain a number of nutrients, if you are on a mission to lose weight, then ought to choose vegetables which are high in protein and low in calories. We have already discuss about such weight loss friendly vegetables like broccoli, bok choy, soybean, red chili pepper, kale cabbage, sprouts and radish; they are protein rich and help you lose weight fast.
These vegetables do not add calories but help speed up the metabolism so that the stored fat is used up by the body. Replacing your daily snacks with these, vegetables allow you a momentous reduction in calorie intake. The monounsaturated fats in veggies are beneficial for you, as they keep you fit and healthy.
Overconsumption of some of these veggies does have side effects like, too much red chili pepper causes skin irritation, too much radishes may lead to hypotension and dehydration, and too much bok choy can cause hypothyroidism. But then again, too much of anything is not helpful, so consume all these vegetables in moderation to gain their full benefits.
Obesity has become one of the leading problems in today’s society. Just exercising is not enough and you need to up your game. Eating right along adequate exercise is the key to maintain a healthy weight.
These nine vegetables will ensure that you get your daily requirements of vitamins; minerals and protein that will help you meet your weight loss goal fast and easily. If you do not eat meat, regularly eat these vegetables to meet your daily requirement of protein and other nutrients.
Did you try any of these veggies yet? If not then try them today and to lose weight fast and become fit and healthy.
Until then, stay healthy and gorgeous!
Nutrition source http://nutritiondata.self.com
Eliana the chief editor at bodyandbeans is a professional yoga instructor and a fitness freak. She has done her master’s in history from Kolkata University. She is passionate about healthy eating and living practices.