Best Kale Diet for Weight Loss and Its Health Benefits

Are you trying to lose weight? What is it like with the low-carb diet plan you’ve subscribed to? Nice? You need to try a kale diet for weight loss if you haven’t.

Kale is one of the super healthy weight loss foods you could ever think of. A friend described this vegetable as the king of all healthy greens. Wow! What a grand qualification!

But what is so special about kale? Well, a lot! Kale diet has numerous health benefits, and above all, it is one food source you can add to your diet that won’t make you gain unnecessary weight.

I will unveil some of the vital nutrients in kale, state the health benefits, and add up some tasty kale diet recipes you can easily make.


Health Benefits of Kale Diet

The unique fact about kale is its excellent composition of health-friendly nutrients. This leafy green is packed with the most amazing food goodness on earth.

The nutrients in kale will help boost well being and prevent a range of health problems. Kale contains fiber, antioxidants, chlorophyll, calcium, vitamin K, vitamin C, and iron, among others.

Keep reading for more facts on how your intake of kale can be of great benefit to your health.

1. Treatment of Diabetes

The high fiber content in kale makes it a suitable dietary option for patients who have diabetes. This is because a diet rich in fiber may lower blood glucose levels and stabilize insulin levels.

Also, kale contains a powerful antioxidant known as alpha-lipoic acid. This antioxidant can help lower glucose levels, increase insulin sensitivity in patients with diabetes. A kale diet is an excellent way to supply your body systems with these nutrients naturally.

2. Digestion

A natural means of enhancing food digestion through your diet is by taking fiber and water. Kale contains both sufficiently. Eating kale may help prevent constipation and promote regularity and a healthy digestive tract.

Kale also contains B vitamins, and vitamin C, which promotes iron absorption. These nutrients promote iron absorption and are also essential for the release of energy from food.

3. Good for Skin and Hair Health

Taking kale doesn’t always have to be for the treatment of one illness or the other. Kale is rich in nutrient sources that are excellent, maintaining a radiant-looking skin and healthy hair.

The high beta-carotene composition of kale enables the growth of bodily tissues like skin and hair.

Also, it promotes the production of sebum, the oil that helps keep skin and hair moisturized. Kale contains nutrients that build and maintain collagen in the skin.

4. Improved Sight and Eye Defect Treatment

Most of the natural foods we have around us have potent nutrients for solving our health issues. Although medications are immensely important, these food sources can also speed up the healing process.

Kale diet contains lutein and zeaxanthin, carotenoid antioxidants that may help to protect the sight and reduce the risk of macular degeneration and cataracts.

5. Boost for Mineral Intake

Our modern-day diet is lacking in a lot of essential and beneficial nutrients to maintain good health; one of these nutrients is mineral.

Kale is a good source of minerals; a nutrient several people are deficient in. It contains calcium, magnesium, and potassium. These mineral sources play a significant role in ensuring the proper function of the cells.

6. Blood Clotting

Blood clotting is an important process that prevents excessive bleeding when a blood vessel is injured. Vitamin K is one of the important nutrients that ensure proper clotting of the blood. And guess what! Kale has that too.

This leafy green is one of the numerous world’s best sources of vitamin K.

7. Reduced Risk of Heart Diseases

The inclusion of kale in your diet has a great advantage in working on your cholesterol levels. Kale will help to lower cholesterol, which may reduce the risk of heart disease.

A study revealed that drinking kale juice every day for 12 weeks increased the good cholesterol by 27% and lowered levels of bad cholesterol by 10%. Steam your kale leaves with a low-carb soup and enjoy full of its benefits.

8. Weight Loss

Here is the ultimate point for weight loss watchers. How will kale intake influence or aid weight loss? Kale is a nutrient-dense and low-calorie food that would be great to include in your weight loss diet.

One way to control your appetite is by eating some kale recipes. It makes you full and keeps you satiated for a while.

9. Good for Bone Health

Deficiency in some essential nutrients may weaken the bone structure and cause a fracture. The body requires food sources like vitamin K and calcium to maintain good bone health.

Vitamin K consumption is important as it helps in modifying bone matrix proteins, improving calcium absorption, and reduces the amount of calcium excreted in the urine.

Kale Diet for Weight Loss

Don’t get it all wrong! Kale leaves are not magical potions that will make you drop 10 pounds in a day. But, this leafy green is a good food source rich in nutrients that can support you when you are trying to lose weight.

Here is how kale can aid your weight loss.

1. Calorie Control

One effective weight loss tip is to consume fewer calories. Thus, weight loss experts recommend foods with low-calorie density to help you lose weight. This is because they help you feel full before you have eaten too many calories.

Vegetables like kale are good for weight loss because they are low in calories.

2. A Healthy Substitution

You can make some tasty and healthy recipes out of kale. Rather than go for other high-calorie options, it is quite easier and safer to pick up a kale recipe. Instead of potato chips or other fries, crunchy snack, try kale chips baked with black pepper and garlic.

If you want a low-calorie side dish, eat kale cooked with a mix of mushrooms, diced onion, garlic, red wine vinegar, as well as sliced mushrooms instead of higher-calorie choices, such as buttered vegetables or mashed potatoes and gravy.

Add kale to soups, stews and spaghetti sauce to make them more satisfying, but not much higher in calories, so that you eat smaller portions of higher-calorie foods.

3. Hunger Suppression

Reducing the rate at which you get hungry is another weight loss benefit of kale. Raw kale contains dietary fiber, which helps reduce hunger and aids in weight control.

Kale also contains protein, another filling nutrient. To make the best of your kale in meals, stew your chicken with kale, tomatoes, and Italian seasoning. You can also make a salad with cooked kale, kidney and garbanzo beans, cumin, and garlic.

Best Kale Recipes for Weight Loss

There are awesome and mouthwatering recipes you can make out of kale leaves. It could be smoothies, snacks, salads, soups, and more. Don’t stop reading to make a pick!

Kale Smoothie Recipes

It is time to make your green smoothie taste different and super nutritious. Just whip up some neatly washed kale leaves with other tasty ingredients, and your kale smoothie is set.

The idea is to have kale in your smoothies. I have got some recipes here for you.

1. Blueberry Kale Smoothie




  • 1 cup chopped kale leaves, (thick stems and ribs removed)
  • A medium-sized banana
  • 1 ½ cup blueberries
  • A cup of almond milk
  • 1 tablespoon chia seeds
  • 8 ice cubes

How to Prepare

  • Clean and take away thick stems from kale leaves.
  • Put all the chopped ingredients in a smoothie blender.
  • Blend until it’s smooth. Put a liquid like almond milk or ice to thin out if needed.
  • Serve into cups and enjoy!

2. Kale Pineapple Smoothie




  • 2 cups chopped kale leaves,(thick stems and ribs removed)
  • 1 ½ cups  frozen pineapple chunks
  • ½ cup almond milk
  • 8 ice cubes (optional)
  • 1 banana, cut into chunks
  • 2 teaspoons honey (optional)

How to Prepare

  • Clean and take away thick stems from kale leaves.
  • Put all the chopped ingredients into a smoothie blender.
  • Blend until smooth. Add a liquid like almond milk or ice to thin out if needed.
  • Serve into cups and enjoy!

Kale Soup

If you are so much about losing weight, you should put some cool soup recipes on your diet list. Soups, especially the vegetable soup recipes, are highly filling and can help you feed healthy and nutritious foods. See some kale soup recipes for you.

Vegetarian Kale Soup


  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 1 bunch kale, without stems and leaves, chopped
  • 2 tablespoons chopped garlic
  • 8 cups of water
  • 6 cubes vegetable bouillon
  • 1 can dice tomatoes
  • 6 white potatoes, peeled and cubed
  • 2  cans cannellini beans
  • A tablespoon Italian seasoning
  • 2 tablespoons dried parsley
  • pepper and salt to taste

How to Prepare

  • Heat the olive oil in a large pot
  • Turn and stir in the onion and garlic until soft
  • Add in the kale and cook for 2 minutes.
  • Pour in the water, vegetable bouillon, tomatoes, potatoes, beans, Italian seasoning, and parsley.
  • Leave the soup to simmer on medium heat for 25 minutes
  • Season with salt and pepper to taste. Serve and enjoy your soup when the potatoes are well cooked.

Kale Salad



You should try out this salad recipe. Kale tastes great in salads. The recipe I found for you is called Greek Kale Salad with Lemon Olive Oil Dressing. Don’t judge yet until you make and taste it.



  • 3-4 cups kale leaves, finely chopped
  • Grape tomatoes halved
  • 1/2 red onion thinly sliced
  • 1 cucumber seeded and diced
  • 1/2 cup crumbled feta cheese


  • 1/2 cup extra virgin olive oil
  • 1/4 cup lemon juice
  • 1 garlic clove minced
  • Salt and pepper to taste
  • 1 teaspoon dried oregano

How to Prepare

  • Start with making your salad dressing. Mix olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl. Whisk until combined.
  • For your salad, turn all the chopped ingredients in a large bowl.
  • Then, pour dressing over salad and mix. Sprinkle with extra feta cheese before serving.

Kale Chips



When on a weight loss diet, even your snacks have to be low-carb. So, if you are still eating fries, biscuits, cupcakes, and cookies as snacks, you still have to work on yourself.

Kale chips are one of the best weight loss snacks that will help you achieve your weight loss goals. It is low in calories and simple healthy for you to consume without having to worry about gaining more weight.

This is how to bake your kale to have your chips.


  • 1 bunch kale
  • A tablespoon of olive oil
  • 1 teaspoon seasoned salt

How to Prepare

  • Preheat an oven to 350 degrees F
  • Line a baking sheet with parchment paper.
  • Remove kale leaves from the stem, then cut into pieces
  • Wash the leaves properly and drain
  • Drizzle kale with olive oil and sprinkle seasoning salt on it
  • Bake until the edges turn brown ( 10-15 minutes)




If you have started your low-carb diet routine, these kale recipes would be a great addition to your menu list. Make the weight loss journey fun with some cool meal low-carb recipes. And kale recipes would make a great choice.

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