6 Must-Eat Fruits and Vegetables for Weight Loss

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fruits and vegetables

Have you wondered which foods are good for weight loss and which foods to avoid while dieting? I’m sure you have. And I’m sure that fresh fruits and vegetables are the very first must-eat food group that comes to your mind, right?

Following a certain weight loss plan has its advantages – you don’t need to wonder which foods to eat and which foods to avoid. In the most common case scenario every diet plan offers a list with foods to eat and/or to avoid, a list of meals for you to cook, etc.

Dieting on your own, on the other hand, could be a little bit confusing for facing the everyday questions:

  1. “Which foods are good for weight loss?”
  2. “Which foods to avoid?”
  3. “What to eat today?”
  4. “What to avoid today?”

Well, I’m here to help you with question number 1.

There number of food groups you should target the most while dieting – fruits and vegetables, whole grains, dairy, lean meat and fish, nuts and seeds …

  • Fruits – grapefruits and avocados
  • Vegetables – chili pepper, boiled potatoes, cruciferous vegetables (cauliflower, broccoli, cabbage, Brussels sprouts), leafy greens (kale, spinach, collards, Swiss chards)
  • Whole grain foods
  • Dairy – yoghurt and cottage cheese
  • Beans and legumes
  • Nuts and Seeds – chia seeds
  • Oil – coconut oil
  • Vinegar – Apple cider vinegar
  • Meat and fish – Lean Beef and Chicken Breasts, Tuna, Salmon
  • Eggs

Must-eat Fruits and Vegetables
FRUITS

Have you noticed that people who eat more fruits and vegetables tend to look and feel healthier than those who don’t eat enough?

Well, there is a reason for that – fruits are rich in vitamins, minerals, fiber and high in healthy carbs. They contain also fruit sugar (fructose), which is very beneficial (as long as you are not allergic to it).

Fruits are among you best weight loss friendly foods. They are delicious addition to any weight loss diet plan.

1. Avocados

Avocados are rich in healthy fats, potassium and fiber – all very beneficial nutrients. Avocados make a perfect addition to salads.

2. Grapefruits

fruits and vegetables grapefruit
Grapefruits are the ultimate weight loss friend fruit I can think of. Eating half a grapefruits before meals has been scientifically proven to help weight loss. Remember the Scarsdale diet? There you eat half a fresh grapefruit for breakfast every day – and it’s been working successfully for decades.

Must-eat Fruits and Vegetables
VEGETABLES

Fresh fruits and vegetables walk side by side with you on your weight loss journey – there is no doubt about that.

3. Chili Peppers

When you think of a healthy veggie, I’m sure chili pepper isn’t the very first vegetable that comes to your mind. As amazing as it may sound for some, chili peppers are very beneficial for weight loss. They contain capsaicin – a substance known to decrease appetite and food cravings in general. Chili peppers also promote fat burning and may prevent weight regain.

fruits and vegetables boiled potatoes4. Potatoes

Boiled potatoes – present at almost every weight loss menu list and that’s for a reason. They contain one very beneficial macro nutrient – potassium. And that’s not all – boiled potatoes have the highest Satiety Index of all foods tested, i.e. they are the most hunger satisfying food.

5. Cruciferous vegetables

Cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts are the perfect candidates for your weight loss menu. Why? They are rich in fiber, proteins and supply you with energy, i.e. will keep you full and energetic. Eat cruciferous veggies in salads or cooked – either way they will keep you ready to workout, i.e. they make a perfect pre workout meal.

6. Leafy Green vegetables

Most popular and extremely weight loss beneficial leafy greens are spinach, kale, collard greens, Swiss chard. They are very rich in fiber, vitamins, micro- and macro elements and minerals. The good news here is that you can eat huge amounts of delicious leafy greens salads and other meals without worrying about the calories as they are low in calories and carbs. You will feel quite full, while you’ve eaten very little amount of calories.

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