A Fruit & Vegetable Diet For Weight Loss

Eating more fruits and vegetables can help you be healthier, live longer and have fewer health problems. Plant-based foods benefit you by lowering cholesterol, reducing risk of disease and improving your quality of life. As for weight loss, substitute these nutritious gems for higher-calorie foods and you can achieve success.

Scientific Studies

Beyond the part fruit and vegetables play in dodging disease, the Centers for Disease Control and Prevention pooled research studies to define the role of fruits and vegetables in weight-loss efforts. Results showed that eating large quantities of produce was a vital element in weight management. Consume fewer calories than you expend by increasing your intake of foods that are of lower energy density. These foods contain more fiber and water so you are able to eat a higher quantity of food, making you feel full, while ingesting fewer calories. For instance, strawberries and red bell peppers are 91 percent water, so they have lower energy density. Raspberries, on the other hand, have 8 g of fiber per cup, making them a filling option.

How Many Servings Should You Eat?

For overall good health, daily recommendations for the amount of fruits and vegetables you eat depend on your age, gender and activity level. For instance, a 35-year old female who engages in 30 to 60 minutes of physical activity most days should consume 2 cups of fruit and 2.5 cups of vegetables, based on a 2,000 calorie per day diet, according to the CDC's Fruits and Veggies Matter website.

Examples

Eating 4.5 cups of produce each day may sound impossible. Add fruit, vegetables or both to each meal plus as snacks throughout your day. For example, at breakfast, add 1/2 cup of blueberries to your yogurt with a peach on the side and you have already had 1.5 cups of fruit. Lettuce requires 2 cups to equal a 1-cup serving, so add 1/2 cup of other cut-up veggies to your serving of lettuce to make a salad; serve as a side dish to your lunch. Before dinner, enjoy an apple for a snack; then with your dinner, have a 1-cup serving of mixed steamed vegetables like carrots mixed with green beans.

Other Tips

Merely adding fruits and vegetables to your current diet does not result in weight loss. To lose weight, replace higher-calorie foods with fruits and vegetables. For instance, when making pasta, add carrots, onions, celery and other vegetables to the sauce in place of high-fat meats like sausage. Occasionally swap out meat with high-protein veggies like peas or beans, containing 9 g of protein per 100 g. Also, avoid fruits that are canned in heavy syrup and vegetables packed in oil. Choose whole fruits before juices; choose fresh fruits and vegetables before canned.