Does Eating More Fruits & Vegtables Make You Lose Weight?

Eating more of anything might not seem like a wise weight-loss strategy, but in the case of fruits and vegetables, eating more actually can be very a effective strategy. Fruits and vegetables are relatively low in calories and high in fiber, so they can help you to feel fuller and eat less.

Benefits

According to the Centers for Disease Control and Prevention, eating more vegetables and fruits as part of a diet that includes whole grains, lean meats, nuts and beans is a healthy and safe way to lose weight. According to the Harvard School of Public Health, eating fruits and vegetables can help you lower your blood pressure and reduce your risk of cancer, stroke, heart disease and digestive problems.

Nutrition

Balanced meals that deliver a variety of vitamins and minerals are essential to a healthy weight-loss diet. They help you avoid cravings and the tendency to overeat. A balanced diet includes more than fruits and vegetables, though. According to the U.S. Department of Agriculture, you also need to eat whole grains, lean proteins and low-fat or nonfat dairy products daily.

Explanation

One of the primary reasons that a diet rich in fruits and vegetables can help you lose weight is that fresh produce is an excellent source of dietary fiber. According to the Mayo Clinic website, high-fiber foods require more chewing time, make meals feel larger and help you feel full for longer. Fruits and vegetables are some of the lowest-calorie high-fiber foods.

Portions

According to the Harvard School of Public Health, most people should have nine half-cup servings of fruits and vegetables each day, or at least 4-1/2 cups total. To help reach that amount, the website suggests that you divide your plate into quarters. Fill up half with fruits and vegetables, a quarter with lean protein and a quarter with starch or grains.

Considerations

Try substituting some of the normal high-calorie foods you eat for lower-calorie fruits and vegetables to make a notable difference in your daily diet. Eating more fresh produce in addition to what you regularly eat won't help with weight loss; instead, try replacing desserts or snacks with fruits or vegetables. Finally, remember that exercise also is important in weight loss. By increasing your physical activity, you might lose weight faster.