Cucumbers, green leafy vegetables, cruciferous vegetables, bell peppers, asparagus, and lettuce are rich in fiber and water, increasing the feeling of fullness for a long time and supporting weight loss.
Nutritionist Trinh Ha Nhat Quyen, Endocrinology – Diabetes Unit, Tam Anh General Clinic District 7, said the general principle of weight loss is that the amount of calories consumed must be lower than the amount of calories the body consumes. People losing weight can eat more fruits and low-calorie vegetables instead of reducing the total amount of food consumed. Most fruits and vegetables are low in fat and calories but high in water and fiber, helping to increase the volume of the dish, creating a feeling of fullness while still controlling calorie intake.
Vegetables are high in fiber and low in calories to support weight loss. Photos are generated by AI
Fruits and vegetables provide essential vitamins, minerals, and fiber for health. Eating fruits and vegetables as part of a healthy diet reduces the risk of certain types of cancer and chronic diseases.
According to Dr. Quyen, adults should eat a minimum of 400 g of fruits and non-starchy vegetables per day to support weight loss, with priority given to the following vegetables:
Green leafy vegetables and cruciferous vegetables such as spinach, kale, cauliflower, cabbage, brussel sprouts… rich in fiber and antioxidants, supporting fat burning and reducing inflammation. One cup of cooked cauliflower has about 2 g protein, 2.9 g fiber, 61% vitamin C and 29 calories. This vegetable can be cooked or eaten raw, and is high in sterols/stanols – plant compounds that help reduce bad cholesterol levels and improve endothelial function, important for heart health.
Bell pepper Used flexibly for a healthy diet. This vegetable is low in calories, high in nutrients, and promotes accelerated metabolism. When eaten raw or mixed with salad, red bell peppers support bowel movements and provide more vitamins and antioxidants.
Cucumber contains more than 95 g of water, 0.5 g of fiber, 15 calories in 100 g of cucumber (with skin). Cucumbers provide mainly water, which helps maintain a feeling of fullness. You can use cucumbers to eat fresh or prepare a variety of dishes.
Asparagus Rich in fiber, many essential vitamins and minerals for the body such as vitamins A, C, E, phosphorus, potassium, iron, calcium… Eating asparagus regularly helps burn calories and reduce belly fat.
Tomato 95% by weight is water, contains nutrients such as vitamin C, K, folate, potassium, and is low in calories. Tomatoes are rich in lycopene, a powerful antioxidant that helps reduce the risk of many dangerous diseases such as cancer. Tomatoes can be processed into many dishes such as salads, soups, sauces… supporting healthy weight loss.
Lettuce (lettuce) Very low in energy, 100 g provides about 17 calories but rich in vitamin A, lutein, folate to help increase resistance, antioxidants and many essential minerals. Lettuce is often processed into salad or eaten raw with other dishes, suitable for the menu of people losing weight.