Top 5 fruits and vegetables for weight loss

Eating more fruits and vegetables will help you achieve your weight goals.

1.      Citrus fruit
Citrus fruits, including oranges, grapefruit, lemons and limes, are some of the best fruits for losing weight. In the Nutrients study, researchers found that citrus fruits such as grapefruit were among the most effective foods for lowering participants’ body mass index (BMI). “Grapefruit can help with weight loss because it is relatively low in calories and high in fibre, which can make you feel full and satisfied after eating,” says Best. “Grapefruit also contains a compound called naringenin, which has been shown to have anti-obesity effects in animal studies.”

2.      Berries
Another big contender for lowering BMI were berries, according to the Nutrients study. Blueberries in particular are associated with less weight gain and a reduced risk of obesity and type 2 diabetes. “Blueberries are a low-calorie, high-fibre food that can help you lose weight by helping you feel satiated and satisfied after eating. They are also a good source of antioxidants and other nutrients important for overall health,” Best explains.

3.      Cruciferous vegetables
Cruciferous vegetables, such as broccoli, cauliflower, kale and Brussels sprouts, are nutritional powerhouses that offer numerous health benefits. While they are best known for their benefits in preventing cancer, they are also an excellent food to help lose weight as they are low in calories, high in fibre and nutritious.

4.      Avocado
Although avocados are high in calories because of their high fat content (fats provide nine calories per gram, as opposed to four calories per gram from proteins and carbohydrates), they are great foods to help you achieve your weight loss goals. According to the Adventist Health Study, a large cohort study of more than 55,400 people, avocado consumption reduced the risk of being overweight or obese by 15 per cent among high avocado consumers and 7 per cent among low avocado consumers, compared to those who abstained from this delicious and nutritious fruit.

5.      Potatoes
Potatoes often get a bad reputation for being a high-carbohydrate food that does no good for weight loss. However, this unjustified assumption is far from true. Potatoes are packed with nutrients, healthy carbohydrates and fibre, making them a healthy addition to any weight loss meal plan. In fact, the results of a 2021 study published in Nutrients found that potato consumption was linked to better nutritional quality, higher nutrient intake and improved nutrient adequacy.

Bron: Eatthis