I’ve been into fitness and healthy eating for quite some time now and I always find it important to share my own knowledge with others who also want to make sure that they stay healthy and fit. Often times if someone is new to the fitness world I always like to help them out with some of the things I’ve learned over the years. In this post I’m going to cover what some of my favorite vegetables are that not only help you to stay fit but can also aid in losing weight.
Why Lots of Veggies?
The reason why you want to include a lot of veggies in your diet to stay fit is because they contain a good amount of fiber and water as well as they are quite low in calories. All of these factors can also help you with losing weight.
Veggies include many different things that your body needs in order to stay fit and healthy. They are very rich in vitamins, minerals, antioxidants, and phytochemicals all of which are important in maintaining and improving your overall health. Veggies also aid in preventing dehydration, may also help prevent cancer, strokes, and heart disease. They also give you the sensation of being full so you end up eating less and that helps in losing weight.
Below you’ll find my favorite vegetables that I always try to include in my diet to help me stay fit and healthy.
This is a vegetable that contains zero fat and is comprised of about 60% good carbs, 40% protein and has lots of minerals, vitamins, and water. The carbs that are found in broccoli are very complex and it takes a lot of time to digest. They are slow releasing and this means that broccoli can give you energy for hours after your meal. Broccoli contains vitamin E, thiamin, riboflavin, calcium, iron, pantothenic acid, magnesium, selenium, and phosphorous. All of these things help contribute to losing weight and to stay fit.
Brussels Sprouts and Cabbage
Brussels sprouts are a great little vegetable and they are quite similar to cabbage. They have more fiber than cabbage and they only contain 21 calories per serving. These are a great choice for a diet that is low in fat because they are fat free, low in calories, and rich in nutrients and vitamins such as vitamins C, A, K, thiamin, B6, folate, potassium, along with manganese. Cabbage has higher content of vitamins E and C. This is why I love to include both in my diet whenever possible.
As unassuming as spinach might look, this is one vegetable that should never be overlooked and is a must to include in any healthy diet especially when it comes to losing weight. Spinach is so popular because of the high amounts of vitamins and nutrients that include vitamins K, E, C, A, thiamin, riboflavin, folate, B6, calcium, iron, phosphorous, magnesium, potassium, manganese, and copper. It is also high in fiber and it helps to reduce water retention. One cup of cooked spinach has as much protein as a medium sized hard boiled egg. It’s a great vegetable for everyone but especially good for those who are into bodybuilding because it aids in muscle growth and recovery.
This is probably one that a lot of people overlook but they shouldn’t. Pickles are very low in calories and are filled with fiber. Just one large pickle has two grams of fiber and only 15 calories. The fiber in a pickle will help you feel more satisfied, which means you won’t eat as much and that aids in losing weight. Also, the vinegar that they are cured in helps to fight fat because it helps increase the rate that the body burns carbs. I love them because they make for a great filling snack.
You might not think that potatoes are a vegetable that can aid in losing weight or help you to stay fit, but they do. Especially when prepared properly. The best way to eat potatoes are when they’re cold. I know that doesn’t sound all that great but there are ways in which you can make them quite enjoyable when cold. The reason why they’re better for you when cold is that when cold their digestible starches will turn into resistant starches. Resistant starches resist digestion and this promotes fat oxidation and helps to reduce belly fat. Here’s one of my favorite ways that I prepare potatoes:
- Bake a few red potatoes in your oven until they are cooked all the way through.
- Allow them to cool off completely.
- Cut them into small slices.
- Mix the slices with some Dijon mustard, pepper, chopped green onions, dill, and plain yogurt.
- Mix it all together and put in the refrigerator and chill before eating.
No, I’m not suggesting eating them alone. However, I do suggest that you try to include them with as many foods as possible. The reason is that they are rich in flavonids that help to increase your blood flow and activates a protein in your body that helps to regulate your glucose levels. It also torches stored fat and keeps new fat cells from being created. They are especially important for those who frequent the gym trying to accelerate the process of losing weight. Onions also help to lower cholesterol, warding off hardening of the arteries and help to maintain blood pressure levels. I love onions because they can be put in tons of things like soups, stews, burgers, sandwiches, pastas, salads, rice, egg dishes, and vegetables.