Some examples of vegetables that you simply cannot get enough of: Any and all green leafy vegetables, including lettuce varieties, chives, spinach, kale, bok choy, etc; Broccoli; Cauliflower; Mushrooms; Onions; Peppers; Zucchini; Squash; tomatoes; eggplant; green beans; Eggplant; Carrots; Cucumber; Celery; radishes and parsnips. You could gorge yourself on these foods all day and still couldn't eat enough of them to increase bodyfat, as your stomach would fill up long before - the foods simply have too high a fiber/calorie ratio to be able to consume enough calories, and that's why they are a dieter's best friend. I enjoy these foods raw when I'm on the go or haven't planned properly, steamed or stir-fried when I'm at home and can cook, and I eat massive quantities of all.
Now for some veggies that contain more starch and should be treated as such if body composition is a main goal: Most pea varieties, corn, and potatoes. I typically eat sparingly from this group unless my energy demands are high enough to justify, like after my workout.
Fruits with lower sugar/more fiber if body composition is a primary goal: Apples, citrus fruits, any berries, pomegranates, pears and peaches. Apples, Pears, and grapefruit are my personal staples when I'm in a fat-loss stage.
Examples of fruits that are a bit more sugary would be grapes, bananas, watermelon, pineapple, papaya, etc. I eat these fruits at will when I'm in a maintenance or muscle-gain stage, but limit these when trying to lose bodyfat.
As far as body composition, broccoli and cauliflower can be your best friend, along with apples and grapefruit - these are my four powerhouse food sources when I'm trimming bodyfat for modeling gigs where being ultra-lean is critical.
Some delicious ways to up your veggie intake and replace some common starch pitfalls:
Veggie stir fries with coconut oil, spices, and garlic; fresh salsas; organic tomato sauces; lettuce wraps with fresh veggies and meat inside, whether it be a lunch sandwich, or a lean cheeseburger; omelettes; lean chinese and mongolian stir-fries without the rice (they always bring me an extra side of steamed broccoli to replace the rice); naked fajitas and burritos (without the tortilla); salads with no dressing or very little dressing; raw veggies for snacks.
You cannot successfully implement lean eating or be successful at these nutrition habits if you do not increase your fibrous vegetable content; I can promise you that you will be hungry if you do find some options that fall under the veggies you just can't eat too much of.
You will also not receive the wellness benefits of the nutrition strategies without working these in to your daily routine, as you will be lacking vitamins and minerals and lots of soluble and insoluble fiber.
So, study this post and get in your veggies! The more you consume, the leaner and healthier you will be at your next doctor physical!