Veggies are perfect for those who want to lose fat. If there's any one type of food that I believe is the most helpful to fat loss, it's vegetables. Here's why:
1. They are very low in calories. You¹d have to eat 5 bags of spinach, or 3 heads of broccoli, to equal the calories of just 1 cup of pasta or 1 tiny tablespoon of butter. So, you absolutely do not have to go hungry on tiny portions when you load up on veggies. In fact, it's almost impossible to eat too many.
2. Here's the next point about veggies. They are high in fiber. This is both good for your digestion and good for weight loss as that fiber expands in the stomach, making you feel full and satisfied. A bowl of spinach has 8 grams of fiber, about 1/3 of your daily requirement.
Broccoli, green peas, and other green leafy vegetables are also good sources of fiber.
3. The third reason fibrous carbs are perfect for fat loss is because they have almost NO adverse effects on blood sugar levels. While it’s still a good idea to balance veggies out with a protein source, even eaten alone they're okay because they don't cause an increase ininsulin.
4. And finally, they're loaded with vitamins and minerals and other very beneficial nutrients, such as antioxidants and phytonutrients, that will help you look and feel better, fight off disease, and improve your overall health.
http://www.selfgrowth.com/articles/vegetables-extremely-important-for-fat-loss
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