Which Autumn Vegetables Are Good For Weight Loss?

We all know the basic tenet of weight loss: we have to burn off more calories than we take on board. The way to do that is by upping our exercise and dropping our calorie intake.

One of the most effective ways to do the latter, to cut the calories we take in, is to focus our diets around vegetables. They are packed full of nutrients like fibre, but almost all are extremely low in calories.¹ Load your plate up with veggies, and you’ll feel full but cut out the fats and carbs found in so many alternatives.

While frozen veg retains its nutritional value, most people’s preference is to buy fresh produce. The way to do that, especially if you like your fruit and vegetables to be grown locally for environmental reasons, is to shop for seasonal produce.

So what are the best autumnal vegetables for weight loss?

Which vegetable is best for losing weight?

Before we dig deep and specifically look at the vegetables hitting peak ripeness at this time of year, it makes sense to take a step back first. To understand the wider context of just how healthy eating vegetables can be, let’s look at the best vegetables for weight loss, regardless of season…

Courgette

With extremely few calories, courgettes are a fantastic way to increase fibre and minerals in your diet. They have a somewhat bland flavour that blends well with other, more delicious ingredients. Both soluble and insoluble fibre are present in courgettes, which can aid in digestion and weight reduction.²

Spinach

Spinach is a fantastic source of protein,³ and protein is good for weight loss.⁴ Additionally, spinach improves metabolism and accelerates the pace at which the body burns calories because of its high iron and nutritional content.⁵

Peas

When it comes to high fibre foods for weight loss, few other vegetables can boast the fibre levels of peas. They’ve also been linked with improved heart health and are great for boosting the immune system.⁶

Lettuce

Okay, so lettuce doesn’t contain much in the way of fibre,⁷ but it is incredibly low in calories. They’re not going to form the basis of many meals outside of a salad, but lettuce makes a great addition to all sorts of dishes.

Which vegetables are good for weight loss in Autumn?

So now we’re a little more familiar with the best vegetables to try and include in our diet throughout the year. Now it’s time to drill down into seasonal produce.

The following seasonal veggies – that grow in the UK over the Autumn months – have been shown to help with weight loss…

Cabbage

Super low in calories but packed with fibre, any kind of cabbage is worth including in your diet – be it red, white or savoy. Not only is it great for weight loss, but cabbage has also been shown to help lower our chances of getting diabetes.⁸

Carrot

Carrots are a fantastic food for promoting satiety and lowering calorie consumption because they have so few calories.⁹ However, they go beyond being just bulk or filler. Carrots are incredibly adaptable and a delicious addition to a diet for weight loss.

Pumpkin

The ultimate autumnal vegetable, pumpkins aren’t just visually a great thing to have around at this time of year. They’re also perfect for weight loss diets. Since pumpkin is mostly composed of water, it has very few calories while being rich in nutrients,¹⁰ making it helpful for weight reduction.

Cauliflower

Filling, versatile and delicious when roasted, cauliflower is a great source of protein and fibre.¹¹ Its fairly innocuous taste means it can be hidden in other dishes to bulk them up without the added calories.

Kale

In addition to having fewer calories than other greens, kale has a coarser texture and requires a bit more time to chew. Eating slowly makes you feel satisfied with fewer calories. That’s useful because quick eating has been associated with gaining additional weight.¹²

Which vegetables burn the most belly fat?

Anyone with a little excess around their waistline will be keen to see that belly fat worked off. Belly fat has been linked to an increased risk of diabetes and heart disease in several scientific studies.¹³

It’s perfectly possible to keep on top of our belly fat with the right diet. When it comes to fat burning foods for weight loss, specifically vegetables, here’s what you want to be adding to your shopping list:

Mushrooms

By controlling blood glucose levels, mushrooms have been shown to aid in weight reduction and fat burning.¹⁴ They’re also a good source of protein¹⁵ and can speed up your metabolism,¹⁶ which can help you lose weight.

Broccoli

Not only is broccoli 90% water,¹⁷ but it’s also very high in insoluble fibre.¹⁸ Therefore, it takes a lot longer to digest than other foods.¹⁹ This leaves you feeling fuller for longer.

Chillies

The heat produced by eating chillies helps the body burn more calories and oxidises layers of fat, according to recent research.²⁰ They also include capsaicin, a substance that has been proven to aid in fat burning.²¹

What are the 5 foods that burn belly fat?

Vegetables are great for belly fat burning, but so too are a few other foodstuffs. Here are five foods that can help boost your metabolism and burn belly fat.

• Chilli peppers – According to some data, the capsaicin found in chillis can aid in weight reduction by decreasing hunger and boosting fat burning²²
• Yoghurt – Fermented milk products have been shown to assist in the burning of fat²³
• Coconut oil – By boosting the body’s metabolism and raising satiety, coconut oil may aid in weight reduction²⁴
• Beans – Beans are rich in fibre, which reduces digestive tract inflammation (something which has been linked to weight gain)²⁵
• Ginger – This root can also help people lose weight as it contains substances with anti-inflammatory and antioxidant effects²⁶