When eaten as part of a balanced diet, vegetables help reduce the risk of obesity and with weight loss, according to the U.S.
Lentils, split peas and other legumes are remarkably high in fiber, a component of most weight loss diets.
Artichokes are another high-fiber veggie, with approximately 10.3 grams per medium globe, and only 64 calories. Leafy greens are among the lowest-calorie varieties of veggies, usually with fewer than 10 calories per cup. She has worked with hundreds of pieces of fiction, nonfiction, children's literature, feature stories and corporate content.
Artichokes can be difficult to prepare if you buy them fresh, but buying canned varieties that are packed in water and low in sodium saves time and prep work.
That makes them an excellent meal base when you’re trying to lose weight, since you can pump up the volume of your serving sizes without increasing calories. One cup of cooked, prepared edamame has about 17 grams of protein and all essential amino acids, which isn’t true of most plant proteins.


The produce is packed with good stuff: vitamins and nutrients that can help ward off disease, give you energy, and help you live a longer, healthier life. Her expertise on food, cooking, nutrition and fitness information comes from years of in-depth study on those and other health topics.
One cup of cooked lentils contains more than 10 grams of fiber, which is 26 and 40 percent of the Institute of Medicine’s daily recommended intake for the nutrient for men and women, respectively. Use artichoke pieces instead of cheese to give flavor to a Mediterranean salad or pasta dish. Eat a spinach-based salad for lunch, subbing in some cooked kale or chard leaves for rice or pasta at dinner, or blend spinach into low-calorie fruit smoothies to boost the nutrient content without significantly affecting the taste. And if you're trying to lose weight, there are a few more reasons you should be loading up your plate with vegetables.
Pin or print out this poster, then find out more reasons why you're not losing weight here. If you struggle with weight or appetite control, serving up more veggies of any type can help, but some veggies have especially stellar qualities for encouraging weight loss.


That means snacking on edamame could help keep hunger pangs at bay and even decrease your total calorie intake. Many veggies are high in fiber, which will help fill you up so you end up consuming fewer calories during your meal than if you opted for less-healthy options for dinner.
And since vegetables have fewer calories to begin with (especially when they are steamed or eaten raw), it's easier to stick to your calorie counts for the day without feeling like you're starving yourself.
In fact, you can even substitute creative veggie sides for some of your favorite high-carb starches without feeling like something's missing on your plate.



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