A healthy diet is critical for losing weight. Fruits and vegetables provide essential vitamins and minerals as well as powerful antioxidants that help protect your body from free radicals. Certain foods within these food groups can further your weight loss, especially if you substitute unhealthy eating habits such as chips, fast food and sugary desserts with healthy fruits and vegetables.
Citrus Fruits
Fresh citrus fruits are generally low in calories and packed with nutrients including vitamin C. Have a large, juicy grapefruit for breakfast instead of cereal or a bagel, which are both high in simple carbohydrates. Grapefruit may contain a compound that aids in weight loss, according to the American Council on Exercise. Dr. Jonny Bowden states that a study from the Scripps Clinic in La Jolla, California, found that people who ate grapefruit before their meals had improved weight loss. Other citrus fruits you can implement into your breakfast routine include fresh oranges, slices of pineapple and lemon in your tea or water. These fruits are low in calories and high in water, which helps you feel full for long periods of time.
Salads
If you replace lunch or dinner with a non-starchy, vegetable-rich salad your weight loss efforts can improve. Avoid starchy vegetables such as potatoes because they contain simple carbohydrates. Spinach and kale make excellent salad foundations because they are low in calories and packed with nutrients including vitamin A, which supports healthy skin. Add other vegetables such as radishes, cucumbers, broccoli, tomatoes, asparagus, mushrooms and sprouts. Refrain from full-fat dressings and opt for low-fat choices such as red wine vinaigrette.
Snacks
Snack on berries throughout the day instead of cookies, high sugar fruit bars or candy bars to aid your weight loss efforts. Bowden recommends berries for weight loss because they are low in calories and high in fiber, which will help you feel full. They also have a low glycemic index, so they won't rapidly raise your blood sugar. Vegetables such as carrot sticks, which are a rich source of vitamin A, also make diet-friendly snacks instead of chips. Other vegetables you can snack on throughout the day include bell pepper strips, broccoli, cauliflower florets and cherry tomatoes dipped in a low calorie, low fat dip.
Desserts
If you have a sweet tooth, use the natural sweetness of fruit to your advantage when it comes to dessert. Replace desserts high in sugar, unhealthy fat, calories and simple carbohydrates with fruity desserts that are low in calories and packed with nutrients. Make a simple fruit fondue at home by dipping fresh fruit slices such as apples and strawberries into melted dark chocolate mixed with a natural sweetener such as stevia. Another healthy dessert you can prepare at home is a fruit smoothie. Just choose your favorite fresh fruits such as mixed berries or mango and blend them with reduced-fat yogurt, unsweetened almond milk and ice.
References
- American Council on Exercise: Do Negative Calorie Foods Really Exist?; Natalie Digate Muth
- Dr. Jonny Bowden: 10 Superfoods for Weight Loss
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet; November 5, 2010
- Centers for Disease Control and Prevention: Eat More, Weigh Less?; February 15, 2011
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