Vegetables For Weight Loss

Vegetables are nature’s multi vitamins. How many calories are there in different types of veggies ? What are the benefits and possible side effects of consuming too many veggies ? All these and other questions regarding use of vegetables have been answered in this article. Vegetables are loaded with vitamins, minerals and anti oxidants. They contain other beneficial plant compounds that help in cleansing and detoxification. These are low in calories, fat and fibre. Vegetables are and should be an essential part of a healthy diet.

Vegetables are one of the five essential food groups present in our diet

How to calculate servings and calories

Types of veggiesExamplesServing sizeCalories
Type A (leafy and gourd vegetables)Spinach, bathua, mustard leaves, bottle gourd, cabbage etc2 cups raw – one servingCarbs : 3.4 g Calories : 10-20
Type B (other non or less starchy veggies)Beans, carrot, tomato, broccoli, beetroot1 cup raw or semi cooked – one servingCarbs : 10-15 g Calories : 35-75
Type C (starchy veggies)Potato, sweet potato, yam3/4 cup cooked – one servingCarbs : 20-25 Calories : 75-120
Vegetable juice (freshly made at home)Tomato, carrot, beetroot250 ml – one serving 

Maximum and minimum serving size

Age groupMinimum serving size per dayMaximum serving size per day
Adult (19-30 years)2 servings / day6 servings / day
Middle age (30-50 years)2.5 serving  / day5.5  servings / day
Old age (50 and above)2 servings / day5 servings / day

How to consume veggies ?

  • Raw : should be totally organic
  • Semi cooked : Steamed, lightly sauteed, baked
  • Properly cooked : Indian sabzi
  • Juice : should be low in fibre

How much fibre in a day ?

  • Women : 21-25 grams / day
  • Men : 30-35 grams / day

Possible side effects of excessive fibre intake

  • Bloating
  • Abdominal pain
  • Constipation
  • Temporary weight gain
  • Flatulence
  • Reduced BP levels

Care you should take while consuming high veggies diet

  • Drink plenty of water while consuming large amount of veggies
  • Increase physical activity like walking etc post meals
  • Avoid fad diets entirely based on veggies (only one or few good group)
  • Consume locally grown, saesonal and regional veggies

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