Fruits and vegetables are packed with nutrients and fiber that can help you lose weight. Such plant compounds provide vitamins and minerals your cells need to efficiently convert the food you eat to energy your cells can use, commonly referred to as adenosine triphosphate (ATP). When ATP is readily available, you burn calories and lose weight more effectively. Use the glycemic index (GI) of fruits and vegetables to help you lose weight, as low-GI choices cause less of a blood sugar spike compared to high-GI options.
Step 1
Eat slow-digesting or low-to-moderate glycemic index fruits in place of some of your grains. Enjoy a banana with two tbsp. of natural peanut butter and one cup of skim milk instead of a peanut butter and jelly sandwich. The banana replaces the carbs in the jelly and bread, decreasing the amount of insulin produced by your pancreas, and enhancing your weight loss, according to a 2003 article by Stephen Wong, Ph.D., and registered dietitian Susan Chung, published in the Health & Fitness Journal.
Step 2
Consume fast-digesting or high-glycemic index fruits, such as one cup of fresh pineapple or a cup of fresh watermelon, immediately after a workout. These fruits enhance the capacity of your muscles to absorb glucose and store this energy for your next workout so you can exercise longer or at a higher intensity, burning more calories, and losing more weight. Eat a small amount of healthy fats and protein like an ounce of almonds to optimize this energy-replenishing process.
Step 3
Prepare your meals with high-fiber vegetables including asparagus and carrots. Fiber provides bulk in your digestive tract that not only makes you feel full but also slows down the digestion of your food. This, in turn, decreases how much and how often you eat, aiding in your weight loss, according to the book, "Exercise Physiology, Energy, Nutrition & Human Performance."
Step 4
Choose fruits and vegetables as part of your entrée and side dish when you are dining out. Opt for steamed or grilled fruits and veggies in lieu of a baked potato or rice, decreasing the amount of calories you eat while increasing your fiber intake.
Step 5
Blend low-glycemic fruits such as an orange, along with spinach, in your pre-weight training protein shake for lasting energy and increased muscle-protein synthesis. Proceeding in this manner provides your cells with plenty of amino acids to build and maintain muscle tissue, increasing your metabolic rate so you burn more calories throughout the day and lose weight, according to a 2010 article by Tim Ziegenfuss, Ph.D., and colleagues, published in the Strength and Conditioning Journal.
Tips and Warnings
- Freeze overripe fruits in pre-measured portion sizes for quick and easy access to pre- and post-workout shakes.
Things You'll Need
- Print or online copy of the Glycemic Index
- Measuring cups
- Measuring spoons
- Banana
- Peanut butter
- Skim milk
- Pineapple
- Watermelon
- Asparagus
- Carrots
- Orange
- Spinach
- Protein shake
References
- ACSM's Health & Fitness Journal, Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- Exercise Physiology: Energy, Nutrition & Human Performance; William McArdle, Frank Katch and Victor Katch; 2007
- Strength and Conditioning Journal: Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
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