Broccoli for Weight Loss? YES, this wonder veggie works!

What is Broccoli?

Broccoli belongs to a group of vegetables called cruciferous vegetables. Other vegetables that belong to this group include cabbage, cauliflower, bok choy, etc. This vegetable is a powerhouse of antioxidants and has immunity-boosting properties. Broccoli is highly nutritious and benefits your overall health. One of the main benefits of broccoli is the role it plays in weight loss. Let’s understand how broccoli aids in weight loss.

Is Broccoli Good For Weight Loss?

Broccoli checks all the boxes when it comes to the essential factors for weight loss. They include the following:

Low in Calories

Broccoli is low in calories. 100 grams of broccoli contains approximately 34 calories and a bowl of cooked broccoli contains around 50 to 65 calories. A calorie deficit diet is the key to weight loss. To lose weight it is essential to burn more calories than what you consume. Therefore, foods such as broccoli form a perfect addition to your weight loss diet.

High in Fiber

Broccoli is an excellent source of dietary fiber. 100 grams of broccoli contains around 3.3 grams of fiber. Sufficient intake of fiber is essential while you are on a weight loss diet. Fiber absorbs water and increases the volume of food in the stomach. Thus, it helps keep you full for long periods of time. This curbs your hunger and thus prevents frequent snacking.

Rich in Nutrients 

Broccoli is a rich source of vitamin C that promotes fat burn. Vitamin C also helps improve your immunity and benefits your skin and hair. Vitamin K is another nutrient found in broccoli. It helps promote fat and glucose metabolism. It is effective for burning fat, especially around the belly. Broccoli is also rich in carotenoids (a natural plant compound). It promotes fat burn and thus aids in weight loss. 

High in Water Content

Broccoli is high in water content. This vegetable is 90% water. It keeps you hydrated and boosts your metabolism. Having a good metabolism is essential for burning calories at a faster rate. 

How to Eat Broccoli For Weight Loss?

Broccoli can be added to your diet in different ways. 

• They can be added to your soups or salads to bring a tasty twist to them. 
• Boiled broccolis can be added to sandwiches and pasta. 
• You can also make broccoli stuffed chapatis or rotis, making them more nutritious.
• Stir-fried broccoli can be a tasty and nutritious snack that you can consume between meals.

What is the Best Time to Have Broccoli?

Broccoli is high in insoluble fiber and hence it takes a longer time to digest. It is advisable to have broccoli for breakfast or for lunch so that your body gets enough time to digest it.

How Much Broccoli Should be Consumed in a Day For Weight Loss?

For weight loss, it would be apt to consume broccoli 2 to 3 times a week. You can aim at consuming 400 grams of broccoli in a week (about 2 medium florets). 

Risks of Overconsumption of Broccoli for Weight Loss

Though broccoli is a nutritious vegetable, you should avoid its overconsumption to prevent certain unwanted side effects. Let’s take a look at the risks of overconsumption of broccoli:

• Broccoli when consumed in high quantities can affect the functioning of your thyroid gland.
• Variations in thyroid hormone levels can lead to symptoms such as weight gain, hair loss, fatigue, and mood changes.
• It can cause issues with bowel movements and lead to constipation.
• It can also cause gastric issues and bloating.

What Are the Other Health Benefits of Broccoli?

• Improves Heart Health: 

Cruciferous vegetables such as broccoli improves blood flow and boosts your heart health. Regular consumption of broccoli helps relax your blood vessels and thus helps keep your blood pressure in check. 

• Boosts Eyesight: 

Lutein and zeaxanthin present in broccoli help in boosting your eyesight. It prevents age-related degeneration of the retina.

• Prevents Cancer: 

Broccoli is high in antioxidants and thus helps prevent cell damage. Therefore, it helps prevent the formation of cancer cells. 

• Reduces Inflammation: 

The antioxidant effects of sulforaphane present in broccoli help in reducing inflammation in the body.