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Eating Green Vegetables for Weight Loss

By Rose Welton ; Updated July 18, 2017

Green vegetables are naturally colored by the plant pigment chlorophyll. These vegetables can help you lose weight when you eat them as part of a healthy and varied diet. Talk to your doctor before you start trying to lose weight. He may have suggestions and specific guidance for your individual needs.


Some examples of green vegetables include zucchini, spinach, celery, green peppers, peas, artichokes, green onions, lettuce, cucumbers, green beans, broccoli, kale, Brussels sprouts and cabbage. While each type of green vegetable varies in its flavor and calorie count, all are beneficial to your health.

Healthy Diet

Eating green vegetables should be part of a well-rounded diet that also includes whole grains, fruits and lean proteins. Vegetables contain a lot of fiber, which helps you feel full for a longer period of time and helps reduce hunger spikes between meals. This can help you consume less food in the long run.

Fewer Calories

You can include green vegetables in your diet and lose weight because vegetables have fewer calories than other foods. For example, one cup of pasta has around 190 calories, but one cup of green beans has just 44 calories, and one cup of broccoli has 30 calories, according to the CDC. You can substitute spinach for some of the cheese in an omelet for a low calorie option. Add broccoli or celery to soup to make it more filling with fewer calories.

Other Benefits

The CDC states that diets rich in fruits and vegetables can help reduce the risk of cancer and other diseases. Kale, broccoli and Brussels sprouts are good sources of calcium. Some green vegetables, such as spinach, celery and green peppers, contain lutein that helps keep your eyes healthy.


Keep in mind that in order to lose weight, you must expend more calories than you take in. Eating green vegetables will only help you lose weight if you reduce your overall calorie intake. To prepare green vegetables and retain their weight loss benefits, avoid using canned vegetables and vegetable dishes with cream sauces. Try steaming your vegetables or eating them with a low-fat dressing.

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