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Effective Ways to Eat Boiled Vegetables for Weight Loss!

Do you know about the food that you can eat without measuring the portion? Of course, these are vegetables. But how you cook those veggies makes a big difference. Cooking vegetables without losing the nutrients is an art. Especially, if you’re eating vegetables for weight loss, you should be extra careful.

So, Is it good to eat boiled Vegetables for weight loss?

Yes, it is good to eat boiled Vegetables for weight loss. But keep in mind that you should not lose the nutrients out of vegetables while boiling. Also, the boiling time matters a lot. Hence, boiling the veggies for weight loss is a bit tricky. To lose weight while fulfilling the nutritional needs of your body. You should first learn to boil vegetables properly.

In this article, we are going to explain the amazing health benefits of eating boiled Vegetables for weight loss. Also, here are the ways to boil vegetables without losing nutrients.

Table of Content

Eating Only Boiled Vegetables for a Month: Is It Good for Weight Loss?

Healthy boiled Vegetables are considered good for weight loss as they are very nutritious and rich in fiber. You all might have heard that vegetables are good for weight loss. But sometimes we cook those veggies in the wrong way, not absorbing all the possible vitamins and minerals.


Boiled Vegetables are good for weight loss because they don’t contain oil, which is the basic reason for gaining weight. Also, cooking veggies in oil burns a lot of nutrients, and vegetables lose their healthiness. While boiling we only use water and boil until the vegetables get tender. 

In this way, we can consume the whole nutrients and the fiber-rich portion of vegetables. So, boiling is a good way to cook vegetables for weight loss.

Boiled Vegetables for Dinner

Healthy Boiled Vegetables is a good option for dinner. This is because dinner is a meal in which it is essential to eat light food. Vegetable soups are the best options for dinner. So, boiling the vegetables and consuming their water as a soup can be very helpful for weight loss.

Boiled Vegetables Benefits

There are numerous benefits of boiled Vegetables for weight loss. Apart from losing weight, you can also get a good amount of vitamins and minerals from vegetables. Following are the major health benefits of eating boiled vegetables.

Lower Risk of Diseases

Boiled Vegetables contain a lot of healthy nutrients that can prevent you from getting chronic diseases. The nutrients present in vegetables act as a medicinal source for most diseases. Also, there are a lot of vegetables that can be used as a remedy to treat inflammatory diseases.

Prevent Acid Reflux

Most vegetables are alkaline. Some of them become alkaline when they get metabolized in the stomach. So, boiled vegetables can neutralize the excess acid in the stomach to prevent acid reflux.

Prevent Kidney Stones

Oxalate crystals are the most common cause of kidney stones. Boiling the vegetables is the best way to get rid of oxalate. Hence, eating boiled vegetables can reduce the risk of kidney stones.

Promote Digestive Health

You all might have heard that a healthy amount of fiber is good for your digestive tract. Boiled Vegetables are rich in fiber, so they prevent constipation. Also, they increase the normal flora of the gut promoting the health of the digestive tract.


Help in Weight Loss

Most people are curious to know about raw or boiled vegetables for weight loss. Both are good, but boiling reduces the risk of bloating after eating the vegetables. Also, boiling vegetables can help us get a low-fat percentage, so it can be helpful for weight loss.

Promote Healthy Skin and Hair

Boiled Vegetables are rich in antioxidants that help us get healthy skin and hair. Also, eating vegetables after boiling can keep us hydrated. So, it can help achieve glowy skin and shiny hair.

Healthy Boiled Vegetables List Along With Their Calories

Boiled vegetables’ calories are always less than those cooked in oil. Before eating boiled vegetables for weight loss, it is important to know about boiled Vegetables’ calories. Following is the list of healthy boiled Vegetables along with the calories present in 100 grams of each of those veggies.

Healthy Vegetables for Weight LossCalories in 100 gram boiled Vegetables

This boiled vegetables calories list can be very helpful to cook different vegetable recipes for weight loss. Also, by checking this list, it becomes easy to control the portion of each of these vegetables for weight loss.

How to Boil Vegetables Without Losing Nutrients?

If you have decided to eat boiled vegetables for weight loss, you must first know the best ways to boil the vegetables. This is because if you will lose nutrients, these boiled Vegetables are not going to help much. So, here are some effective ways to boil vegetables while preserving all the nutrients.

Chop the Veggies Just Before Boiling

Some people keep chopped vegetables for a long time before cooking them. This leads to the loss of important nutrients from vegetables through oxidation. Therefore, you must chop the veggies just before you’re going to boil them.

Do Not Over Boil the Vegetables

Over boiling the vegetables can be a reason for seeping the nutrients out of vegetables. So, it is necessary to keep a proper boiling time. Boiling the vegetables for 8-10 minutes covered and 5 to 7 minutes uncovered is enough.


Do Not Waste the Boiling Water

The water in which you boil the vegetables is full of vitamins and minerals. If you want to take full advantage of boiled vegetables, use that water as a soup and get some extra health benefits from eating boiled vegetables.

Recipe: Best Boiled Vegetable for Weight Loss!

Although there are a lot of ways to prepare boiled Vegetables, when it comes to weight loss, we shall be extra careful about the ingredients. Keeping these things in mind, here is the best Indian boiled Vegetable recipe for weight loss.


You need to have the vegetables and a few chunks of chicken for this recipe. Following are the main ingredients.

  • Green peas ( half cup)
  • Chopped carrots ( half cup)
  • Chicken breast (a few pieces)
  • Chopped potatoes ( half cup)
  • Baby spinach ( half cup)
  • Black pepper
  • Salt
  • Oregano

How to Prepare

This weight loss recipe not only contains vitamins and minerals but also the protein that is essential for weight loss. The chicken will not only add flavor but also nutrition to the recipe. Following are the steps to make this healthy weight loss recipe.

  • Finely chop the vegetables after washing them properly.
  • Add some water to a saucepan and boil it.
  • Now add salt ( as per taste) to the boiling water.
  • Add chopped vegetables and chicken and cover the pan.
  • Cook for 5 minutes.
  • Now uncover the pan and again boil for 10 minutes.
  • Add black pepper and oregano.
  • Your weight loss recipe is ready to enjoy.


Question: Are boiled Vegetables good for weight loss?

Yes, boiled Vegetables are good for weight loss. This is because they are low in calories. Also, they do not contain fats so they are healthy. However, you must keep in mind that over-boiling these veggies is not effective for weight loss.

Question: Can boiled foods help lose weight?

Yes, boiled foods can help lose weight. Especially the vegetables and chicken after boiling can not only provide vitamins and minerals but also keep your stomach full for longer. Eating boiled foods can also promote digestive health.

Question: Which vegetable is best for weight loss?

All the vegetables that have more water and fiber content are best for weight loss. Especially, broccoli can help a lot if you want to lose weight. It can keep you full and also help you control cravings. It is good for hydration too.

Bottom Line

Eating boiled Vegetables for weight loss is an effective way to speed up your weight loss journey. Boiled Vegetables are much healthier as compared to those that you cook by using oils. Also, boiling is an easy way to cook veggies for weight loss.

Apart from weight loss, eating vegetables after boiling is also good for your skin, hair, stomach as well as overall health. It can prevent you from a lot of chronic diseases. But it is important not to over boil the vegetables, and to know the best ways to boil vegetables so that you don’t lose their nutrients.

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