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5 Fat-Burning Vegetables You Need to Lose Weight (Verified)

Michael Garrico
Published by Michael Garrico
Fact checked by Donald Christman, BHSc FACT CHECKED

During my coaching career, I had a lot of vegan clients, and most of them happened to be on weight gain plans. However, recently I’ve been seeing more and more overweight vegans.

That’s why I decided to examine each vegetable one by one to find out the most effective options for healthy weight loss.

I spent a few weeks reading up on scientific literature and discussing it with my dietitian to come up with a list of veggies that should be on your plate if your goal is to reduce weight.

Here are the suggestions.

Quick Summary

  • The most potent vegetables for fat loss are leafy green vegetables, cruciferous vegetables, peppers, and carrots.
  • If you are on a weight-loss plan, you should avoid starchy and canned vegetables since they contain many calories and won’t help you with a calorie deficit.
  • Vegetables are (mostly) low in calories but rich in vitamins, minerals, antioxidants, phytonutrients, and soluble fiber, offering numerous health benefits that all contribute to a healthy metabolism.

What Vegetables Can Help Reduce Belly Fat the Most?

A woman holding fat burning vegetables that can help reduce belly fats

Vegetables that may help you reduce fat throughout the body, including belly fat, are those high in fiber but low in calories while also being rich in vitamins, minerals, and antioxidants.

Studies showed that a high-fiber diet could lead to better weight management by reducing calorie intake and improving gut bacteria composition [1].

Add many vitamins, minerals, and antioxidants, and you have a foundation for a healthy diet - veggies.

So, what vegetables should be a ‘must’ in a weight-loss diet and show the best results in burning fat?

My research and experience with the diets of my clients, for the most part, was in line with my dietitian's opinion, so we made this list of vegetables that should promote weight loss the most.

Let’s dive in.

Leafy Green Vegetables

Leafy greens are an essential stop on your weight loss journey since they are rich in fiber, micronutrients, and water while being low in calories.

“Dark leafy greens, such as kale, collard greens, Swiss chard, and spinach, are high in the anti-stress nutrient magnesium—stress has a direct connection to weight management—and add important fiber and nutrients for overall health, satiety, and fat-burning capabilities.”

- Rachel Fiske, Holistic nutrition consultant 

Some of them, like spinach, are high in vitamin K and iron, contributing to overall health and positively affecting abdominal (visceral) fat [2].

Spinach also contains amino acids that aid muscle growth, further supporting the burning fat potential.

Speaking of spinach, make sure to blanche or cook it since it contains high levels of harmful oxalic acid that decrease with heat exposure.

Cruciferous Vegetables

A bunch of cruciferous vegetables on a table for fat burning

Another important group includes broccoli, cauliflower, cabbage, brussels sprouts, etc.

They are nutrient-dense vegetables high in vitamin C, E, and K and substances like glucosinolates and other phytonutrients that reduce inflammation and help fight chronic diseases [3].

Cabbage, for example, is high in fiber and low in calories, and packed with vitamin C which is why the cabbage soup diet is recommended.

One cup containing about 85% of the recommended daily dose of this vitamin makes it a perfect vegetable to help you lose body fat, as vitamin C is necessary for turning fats into energy [4].

Another cruciferous vegetable with low calories and high fiber content is cauliflower.

A versatile vegetable that has texture and flavor convenient for making healthy substitutes for pizza crust, white rice, or even mac and cheese.

While helping you eat fewer calories throughout the day, cauliflower also contains specific phytochemicals some studies link with a fat-burning effect and obesity prevention [5].

Chili Peppers

These peppers are known worldwide as one of the recommended fat-burning foods because of their heat-inducing effect on the body, which often triggers sweating.

A chemical responsible for provoking this well-known spicy heat is named capsaicin.

Capsaicin induces thermogenic effects, suppresses appetite, and may even increase your metabolism, all perks crucial for weight loss [6].

“Daily consumption of capsaicin speeds up abdominal fat loss.”

- Jason Priest, Dad Bod Health founder & Fitness-nutrition specialist

Bell Peppers

Close up shot of bell peppers

Another pepper type that may aid in body weight loss is the bell pepper.

Unlike chilis, bell peppers are sweet and don’t contain hot capsaicin (in high amounts), making them easier to consume.

Still, they are beneficial for weight loss because they are low in calories but full of fiber and nutrients, with one pepper containing more vitamin C than an orange [7].

Carrots

Carrots are one of the best vegetables regarding calorie-to-fiber ratio.

One cup of this root vegetable delivers three times more fiber than a cup of leafy greens and comes up to only 50 calories [8].

Carrots slightly increase body metabolism since they have a hard texture which causes the body to burn more calories while digesting them. This is known as the thermogenic effect of food (TEF).

Other vegetables that may also help with losing belly fat are zucchini, celery, radish, asparagus, cucumbers, and pumpkins.

What Vegetables Should You Avoid?

Close up shot of diced starchy vegetables

Generally speaking, vegetables you should avoid in a weight-loss diet are starchy vegetables that are naturally high in calories and carbohydrates and could lead to gaining weight.

For example, one average sweet potato contains 104 calories, with 90% of calories coming from carbohydrates.

With this nutrition composition, it’s clear that eating sweet potatoes will provide unnecessary extra calories and negatively affect weight.

Peas are another starchy vegetable that can increase blood sugar levels and hunger.

They increase fat gain even though they contain a fair amount of protein.

Canned peas, like any other canned vegetable, are the worst option and should be avoided on a low-calorie diet since they contain high sodium levels and artificial flavors that can interfere with the digestive tract and metabolism. 

Why Should You Add More Vegetables to Your Diet To Lose Weight?

You should add more vegetables to your diet to lose weight because these low-calorie foods are abundant in vitamins, minerals, and fiber that keep you satiated and improve your metabolism.

Because of that, vegetables are the foundation of healthy eating, no matter the goal.

Vegetables, with all those essential minerals, vitamins, phytonutrients, and antioxidants, are at the same time low in sugar and calories, unlike fruits.

This ratio makes vegetables ideal food to burn fat, restrain you from weight gain and keep your general health at high levels, which is part of the reason some vegetables are considered the healthiest foods in the world, or ‘superfoods’.

While providing you with micros and macros, veggies also get you hydrated, as most of them have high water content, protecting you from fatigue and skin issues.

The best way to extract all the benefits from veggies would be to eat them raw, in the form of salad dressed in olive oil. Naturally, if they do not need to be thermally treated.

FAQs

Should I Take Raw or Cooked Vegetables for Weight Loss?

You should take raw vegetables for weight loss because raw vegetables are slightly lower in calories and preserve more vitamin C, B, and other water-soluble nutrients.

However, cooking vegetables is not necessarily bad, as some need to be cooked so the body can absorb certain nutrients.

What Vegetable Will Melt Belly Fat Overnight?

No vegetables will melt belly fat overnight, as probably nothing can. Those that can accelerate the fat loss the most include a group of leafy green veggies like spinach, kale, or lettuce. While helping you lose fat, including belly fat, these vegetables also promote a good night’s sleep since leafy green veggies contain important minerals like potassium and magnesium.

Are Vegetables Alone Enough to Burn Belly Fat?

Considering they are low-calorie foods, vegetables alone aren’t enough to sustainably lose fat in the long run.

I usually advise my clients to combine a proper diet with fruits, whole grains, and animal products (if they have no restrictions), regular exercise for maintaining muscle mass, and natural fat burners.

In my practice, this trio proved to be the best strategy for safe and quick fat loss.

These products contain extracts of some of those fat-burning substances found in vegetables, which makes them efficient and more potent.


References:

  1. https://www.sciencedirect.com/science/article/abs/pii/S0899900704003041
  2. https://medicaldialogues.in/medicine/perspective/effect-of-vitamin-k2-on-body-fat-and-body-mass-in-humans-results-of-a-3-year-study-75822 
  3. https://pubmed.ncbi.nlm.nih.gov/19729611/
  4. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2373/2
  5. https://pubmed.ncbi.nlm.nih.gov/27671815/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022968/
  7. https://www.soupersage.com/compare-nutrition/red-bell-pepper-vs-orange
  8. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
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