Overweight and obesity has increased globally. Being above BMI is a major risk factor for the development of chronic diseases such as cardiovascular disease stroke, Type 2 diabetes and certain cancers. For the prevention of these chronic diseases, fruits and vegetable intake is must.

It’s also helps people lose weight. They are low in energy but high in fibre and water to produce a significant effect. Non-starchy, starchy vegetables contain more water and Fibre. They are high in nutrition values and low in calories, which makes them a perfect ideal option for weight loss.

It also helps to reduce cholesterol levels in blood pressure and boost the blood vessels and the immune system. Because of the presence of antioxidants, they help to reduce the risk of cancer.

Most of the vegetables are low in calories and high in fibre, which helps to decrease urges to snack. Since fibre takes a while to digest and prevent you from overeating. Eating processed carbohydrates may encounter energy slump.

Raw vegetables have fewer calories than cooked vegetables due to their higher water content. Raw vegetables are low in calories, fat and sodium and high in fibre, thus you will get a good nutritional value. If losing weight is your ultimate goal, then you can add boil vegetables as you diet plan. It also helps to reduce acidity as digestion of vegetables require less stomach acid.

Vegetables like spinach and other leafy vegetables like lettuce helps burn belly fat. They contain minerals like magnesium and Vitamin E, which supports metabolism. In 30s, a person’s metabolic activity gets reduced. As vegetables contain magnesium and vitamin E these minerals support metabolism and protects the immune system. As they are low in calories and carbohydrates, an individual can easily lose weight.

If you’re trying to lose weight, you don’t have to cut out every other food group. Instead, you can make small changes such as mixing vegetables with your food or breaking up a sandwich with lettuce and sprouts can make a big difference. These changes help you decrease the calories intake, while increasing the amount of nutrition’s in your diet. This process of including zero calorie food in the diet for weight loss is called thermogenesis.

Some of the vegetables, which helps you lose weight are –

Beetroot: They are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties.

Carrots: They have to protect your eyesight, but they also do a lot more than just protecting your eyesight. They are natural diuretic, which helps with digestion and ensure that your body keeps its natural inflammation in check.

White mushrooms: Contain a substantial amount of vitamin D which helps in absorption of calcium. They also contain B vitamins which improve mood and gives an energy boost that last for hours.

Cucumbers: They consist primarily of water and fibre, which are great for your digestive system and to lose weight.

Cruciferous vegetables: Vegetables like turnip, radish, cauliflower, broccoli, cabbage, etc are called cruciferous vegetables. They are highly recommended for healthy weight loss, loaded with antioxidants, fibre and phytonutrients.

As they say, weight loss is 20% exercise and 80% diet. If making these small changes in our diet helps us reduce weight and burn the fats faster, it’s certainly worth the effort.