calories | fiber | protein | carotenoids | chlorophyll | vitamin C | vitamin K | iron | calcium | potassium
Kale is ideal for weight loss. It’s low in calories while keeping us full for a long time. It’s packed with vitamins, minerals, and other phytonutrients that burn fat.
Kale is low in calories
Above all, kale supports weight loss because it’s pretty low in calories. It has only 43 calories per 100g. A small 1-cup serving of kale has fewer than 10 calories![1]
Caloric deficit is key for losing weight. We should consume fewer calories than we burn. As vegetables and fruits are low in calories, they’re ideal for a diet for weight loss.
Kale has a huge satiating effect
Moreover, kale can keep us full for a long time. It has a great filling effect.
In fact, kale is pretty rich in dietary fiber and protein. These macronutrients provide the greatest satiating effect.[2]
The water is satiating as well. Actually, kale is almost 90% water. In fact, regular consumption of kale soups could help you lose weight fast.
Moreover, you could add many other vegetables to your vegetable soup, like broccoli, carrots, onions, and even potatoes!
High vegetable intake significantly increases fiber intake. Fiber helps us maintain a healthy body weight. It may improve insulin sensitivity, lower elevated LDL-cholesterol, and reduce the risk of heart disease, type 2 diabetes, certain cancers, as well as obesity![3,4]
Obese people tend to consume less fiber than the recommended daily intake.
Vitamin C in kale promotes fat burn
Also, kale is a good source of vitamin C. It contains 93 mg of vitamin C per 100g. This dose is higher than the recommended daily intake!
Vitamin C supports weight loss. It helps the body burn belly fat and reduces waist circumference!
If you want to lose weight, you should consume many foods high in vitamin C.
Furthermore, vitamin C enhances iron absorption.
Iron in kale supports weight loss
Kale is among the richest vegetables in iron!
Obesity is highly associated with iron deficiency. Losing weight can lead to improved iron status, due to increased iron absorption.[5]
Moreover, treatment of iron deficiency may help lose weight, and reduce waist circumference as well as Body Weight Index (BMI)![6]
Calcium in kale helps lose weight
Kale is particularly rich in calcium as well.
Obese people tend to consume less calcium than people who maintain a healthy body weight. Also, high calcium intake decreases the risk of obesity. Calcium is involved in insulin secretion, lipogenesis, and lipolysis![7,8]
Therefore, calcium plays a key role in maintaining normal blood glucose levels and burns fat.
Potassium supports weight loss
Furthermore, kale is a good dietary source of potassium. It contains 348 mg of potassium per 100g, or 10% of the recommended daily intake.
Following a diet high in potassium is good for weight loss! High potassium intake has been linked to a lower BMI, smaller waist circumference, and a lower risk of obesity.
Also, potassium is involved in fat metabolism and may improve insulin sensitivity!
Vitamin K burns fat
In addition, kale is pretty high in vitamin K. It contains 390 mcg of vitamin K per 100g. This dose is 3 times higher than the recommended daily intake!
High vitamin K intake supports weight loss. It’s involved in the burning of belly fat.[9]
Carotenoids & antioxidants in kale support weight loss!
Most noteworthy, kale is particularly high in carotenoids, polyphenols, and other compounds with potent antioxidant properties.
For instance, kale has 2,870 mcg of beta-carotene, and 6,260 mcg of lutein/zeaxanthin per 100g!
High consumption of carotenoids has been linked to weight reduction, decreased waist circumference and BMI.[10]
Actually, carotenoids contribute to the prevention and treatment of obesity. They help the body burn fat, fight inflammations, and prevent insulin resistance.[11,12]
Chlorophyll supports a healthy body weight
Furthermore, kale is one of the richest common foods in chlorophyll.
According to studies, people who follow a diet high in chlorophyll are rather unlikely to gain weight. Chlorophyll plays a key role in weight management.[13]
Chlorophyll may improve glucose tolerance, and reduce inflammation. Also, it has a beneficial effect on the gut microbiota, which plays a key role in gaining weight. In addition, foods high in chlorophyll have a great satiating effect.[14]
How much kale should I eat a day to lose weight?
We can eat high amounts of kale as well as other non-starchy vegetables. Even if we want to lose weight. Kale is a nutrient-dense food. It’s packed with vitamins, minerals, and antioxidants, with only a few calories.
