Growing up, you may have been told to nauseate, “Eat your fruits and vegetables.” While reluctantly choking on a mouthful of Brussels sprouts, asparagus, or nectarines, you may have wondered, “Why are adults so obsessed with fruits and vegetables?” The answer is clear. Fruits and vegetables are he one of the healthiest foods in the world. Many are nutritional powerhouses that provide an array of vitamins, minerals, fiber, antioxidants, and other essential nutrients essential for health and longevity. , obesity, etc.), improved gut health and digestion, reduced inflammation, increased energy, and healthy weight management.
Adding more fruits and vegetables to your diet (and cutting out processed junk food) is a non-negotiable if you want to lose weight.A 2020 study published in nutrients Women who increased their intake of whole fruits and vegetables experienced healthy long-term weight loss, reduced risk of being overweight and obese, better control of food intake and slower eating rates. was made.
But with so many delicious and nutritious options out there, it can be difficult to know which fruits and vegetables are best for weight loss. Trista Best, RD, Balance One Supplements registered dietitians share their wisdom on the best produce to add to your plate so you can lose weight healthily and keep them off forever. Read on. When you’re done, check out her five diets for weight loss and muscle gain, experts say.
citrus fruit
Citrus fruits such as oranges, grapefruits, lemons and limes are among the best fruits for weight loss.
in the nutrients A study found that citrus fruits, such as grapefruit, were among the most effective produce foods for lowering participants’ body mass index (BMI). “Grapefruit is relatively low in calories and high in fiber, which helps with weight loss, which helps you feel full and satisfied after eating,” says Best. It also contains a compound called naringenin, which has been shown in experiments to have anti-obesity effects.
berry
Another leading candidate for reducing BMI was berries, according to . nutrients study. In particular, blueberries have been associated with reducing weight gain and reducing the risk of obesity and her type 2 diabetes. “Blueberries are a low-calorie, high-fiber food that can help you feel full and satisfied after eating, which may aid in weight loss. They also contain antioxidants and other nutrients that are important for overall health.” It’s also an excellent source of,” explains Best. .
cruciferous vegetables
Cruciferous vegetables like broccoli, cauliflower, kale, and brussels sprouts are a nutritional treasure trove with a myriad of health benefits. While they’re primarily known for their cancer-preventing benefits, they’re also an excellent food to help with weight loss, as they’re low in calories, high in fiber, and nutritious.
“Cruciferous vegetables, like most vegetables, are low in calorie density and high in fiber, which can help with weight loss,” says Best. Contains powerful antioxidants known to lower certain cytokines and NF-kB, which are abundant in the body and, if sustained, can reach dangerous levels of inflammation. This reduction in inflammation, along with the feeling of fullness due to the high fiber content, aids in the weight loss process.”
Avocado
Although avocados are high in calories due to their high fat content (fat has 9 calories per gram and protein and carbohydrates have 4 calories per gram), they are a great food to help you reach your weight loss goals. The Adventist Health Study, a large cohort study of more than 55,400 people, found that avocado consumption was associated with a 15% lower risk of being overweight or obese in high avocado eaters, compared with a 15% lower risk of being overweight or obese in low avocado eaters. decreased by 7%. Nutritious fruit.
“Although avocados are high in fat, most of the fat is monounsaturated fat, which is considered healthy. “It helps with that,” said Best.
potato
Potatoes often get a bad reputation for being a high-carbohydrate food that does nothing for weight loss. Packed with nutrients, healthy carbs and fiber, potatoes make a healthy addition to your weight loss meal plan. nutrients Potato consumption was found to be associated with better dietary quality, higher nutrient intake, and improved nutritional adequacy.
“Potatoes are low in calories and rich in fiber and other nutrients that help you lose weight,” says Best. “The calorie density of a boiled potato depends on the size of the potato and the toppings and seasonings you add. Keep in mind that the calorie density of a boiled potato depends on factors such as the type of potato, how it’s cooked, and how it’s cooked. For example, adding butter or sour cream to boiled potatoes increases calorie density.
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