Fitness

50 Healthiest Vegetables and Fruits for Weight Loss

50 Healthiest Vegetables and Fruits for Weight Loss?

The process of losing weight is like a journey. If you do not know where you are going, you will probably not reach to your destination.

It is therefore important to have a good understanding of what you should eat when you are trying to lose weight because your diet play a very big role in the weight loss journey.

Vegetables and fruits are very essential and you are assured of losing some pounds if you eat the right vegetables and fruits that aid in weight loss.

This article is divided in two sections. First section covers fruits and the other one covers best vegetables for weight loss.

If you wish to lose some weight, here are is a list of some recommended healthy fruits and vegetables that aids in weight loss:

Healthy Fruits for Weight Loss

  1. Apples

Forget the saying that an apple a day keeps the doctor away and embrace that which says an apple a day leads to a slimmer you!

Apples are high in fiber, contain vitamins and minerals and they are low in calories.

The good thing about an apple fruit is that you can eat it even while in your office or when walking along the streets.

  1. Pears

One of the most amazing things about pears is that they are very high in fiber.

When you eat this fruit, you are likely to feel full which also help in weight loss.

The only setback is that they are seasonal fruits so when in season ensure you eat as much as you can.

  1. Bananas

These fruits are readily available and quite affordable. Bananas are high in both potassium and fiber that aid in weight loss. It is important to note that these are also the only fruits that have high sources of vitamin B6.

  1. Blueberries

According to a study at the Texas Women’s University, blueberries are fruits that help to fight fat cells in your body.

They are also rich in antioxidants and help to combat many factors that result in metabolic syndrome.

  1. Strawberries

The benefit of strawberries is that they help in production of the hormones leptin and adiponectin which are fat-burning hormones and metallic boosters.

This result in higher metabolism and aid much in weight lose especially if taken along with a healthy and well balanced diet.

  1. Kiwi

Kiwi fruit is a mixture of a sweet and sour taste and it is great if you are considering losing weight because it is packed with fiber.

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When eating, ensure that you eat even the black seeds because they contain insoluble fiber which aids in digestion.

  1. Grapefruit

Research suggests that eating half a grapefruit every day can help increase the number of pounds that you are likely to lose in a month.

Half of a grape fruit is equals to 37 calories so you are assured that are eating the right fruit that will aid in weight loss. Do not forget that just like bananas and pears, it is packed with fiber.

  1. Peaches

Peaches are good sources of antioxidants and help to flush out toxins from the body.

The fruits also contain high amounts of vitamins, fiber and potassium. Incorporate them in your menu and you will be glad with the amazing results that you will get from eating this fruit.

  1. Coconut

Some people avoid coconuts because they are high in saturated fats not knowing that the fats in coconut are not harmful.

The presence of triglycerides in coconuts helps raise the metabolic rate of the liver by almost thirty percent.

This is great news if you are considering losing weight!!! You can eat the coconut as a dry fruit, coconut milk, coconut water or desiccated coconut.

  1. Pomegranate

This is a super fruit when it comes to weight loss. This is mainly because it contains polyphenols antioxidants that boost the metabolism of your body.

They also stop the buildup of the arterial lipid and lower your appetite such that you do not end up eating too much food.

Another reason why you should eat this fruit is because it helps to reduce LDL cholesterol, remove harmful toxins and increase blood flow in the body.

  1. Oranges

A fruit that is easily available yet packed with many benefits for your body. Oranges contain low calories and are high in fiber, vitamin C, thiamin and folate.

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If you are considering incorporating oranges into your weight loss menu program, it is advisable that you do not substitute the fruits for orange juice since they contain different nutritional value.

  1. Lemon

A glass of plain lemon water every morning will give you desirable results after a short period. Lemons are ranked as one of the best fruits that you can take if you need to flush toxins out of your body.

If you are intending to lose weight, this is a must have at your home because they are high in vitamin C and antioxidants that aid in digestion.

  1. Mangoes

Some people think that mangoes are not good when you are trying to lose weight but on the contrary, they really aid in weight loss when eaten in moderation.

 

The fruits are packed with calcium, vitamin A and vitamin C. Incorporate them in your diet and enjoy the benefits that this fruit will bring your way.

  1. Papaya

The presence of natural enzymes that help promote faster transit of food through your body makes papaya fruits very essential when you are in the weight loss journey.

The fruit is also a good source of antioxidants nutrients such as flavonoids, vitamin C and carotenes.

  1. Water melon

You probably know that water melon is a favorite to those who are in the weight loss journey.

One of the reasons why it is a popular fruit is because it is high in water content and has very few calories.

The other reason is the fact that it is a rich source of amino acids which help to burn fat. Eating water melon will keep you hydrated and satiated which will help prevent unhealthy snacking.

  1. Guava

This is a fruit that is mostly left to the birds mainly because most people do not understand its benefits.

 

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Guava fruit helps to keep your bowel movement prim and the fact that it is high in fiber, it aids in weight loss.

The fruit can also be eaten by people who are suffering from diabetes as its glycemic index is low.

  1. Raisins

These fruits are great sources of vitamins and minerals.

They are also very effective in burning excess fats, reducing cholesterol, improving the immune system and detoxification.

All these aid in weight loss. Because raisins are dry fruits, you can mix with other fresh fruits such as bananas and mangoes.

  1. Plums

Just like kiwi, bananas,mangoes and pears, plums are fruits that are high in carbohydrates.

They give your body the energy that is required to jumpstart digestion and are best taken when incorporated with other fruits such as raisins.

Plums are seasonal fruits so take advantage of the season and enjoy them!

  1. pineapple

Just like plums, pineapples are fruits that are very high in carbohydrates such that if you take a piece in the morning, you are likely to feel satiated for the better part of the day.

This means that there will not be unhealthy snacking during the day which results to weight loss. It is advisable to eat pineapples in the morning to give your body the energy it requires to function.

  1. Avocadoes

Someone will gasp and wonder why avocadoes should be recommended to someone considering losing weight yet they contain fats.

The good news is that the fat is avocadoes help to increase metabolism and boost testosterone levels which is an essential hormone responsible in fat loss.

  1. Cantaloupe

Although this is a fruit that is quite rare to find, it is recommended if you are in the weight loss journey.

The fruits tend to have high water content,control body temperatures and help to expel bad cholesterol from the body.

  1. Musk melon

Just like water melon, this is a fruit that has a lot of water.

It helps to excrete toxins in the body which results to better digestion and weight loss.

  1. Figs

This fruit is rich in fiber and potassium.It is a great snack and you can eat it alone or along with cereals or salads.

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The only con about this fruit is that it is not easily in most parts so if you are lucky to access it where you are, enjoy the benefits!

  1. Nectarines

You will love these fruits not just because they are sweet but also for the fact that they are full of fiber, lutein, lycopene and flavonoids. These nutrients aid in weight loss.

  1. Prunes

Have you been wondering what fruits to eat that can help you to lose weight at the abdominal area? Prunes are your catch! The fruits are high in fiber, vitamins and de-bloating potassium.

If you eat the above fruits, you are guaranteed that you are in the right track.

Healthy Vegetables for Weight Loss

For vegetables, you need to try the following healthy vegetables as they aid much in weight loss. They include:

  1. Broccoli

If you are looking forward to losing abdominal weight, then ensure that you are eating broccoli as often as you can .

This is because it contains a phytonutrient called sulforaphane that helps fights the abdominal fat.

However, if you have a sensitive stomach, avoid eating too much of it because it can make you gassy.

  1. Spinach

Did you know that a cup of steamed spinach has almost the same proteins as a medium boiled egg? Adding it to your weight loss menu program is a great thing to do because the benefits are quite many.

The vegetable is also rich in thylakoids, a compound that significantly help to reduce cravings and promote weight loss.

  1. Zucchini

If you are looking for healthy Italian foods, try a plate of pasta with cooked zucchini, tomatoes and eggplant.

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The good thing about zucchini is that it has low calories yet very delicious. Try the meal someday and enjoy the goodness of it.

  1. Asparagus

This is another veggie that you need to incorporate in your weight loss diet program.

It contains fiber, vitamin A, vitamin C, Iron and Calcium.

The only people who complain about this veggie are teenage boys because it turns their urine green.

  1. Oregano

Although commonly used as herb, you can also include it in the list of the vegetables that you require to eat in the quest of losing weight.

It is packed with Vitamin K, antioxidants, minerals and omega-3 oils. The herb is also used in preparation of coffee which also aids in weight loss.

  1. Arugula

You will be amazed to know that this veggie has flavored leaves and gives out a peppery flavor when used in salads.

The benefit of arugula in the weight loss journey is that it is a rich source of folate, vitamin A, vitamin C and vitamin K.

Not only is this helpful for weight loss, but it also helps to reduce the risk of bone fractures.

  1. Cabbage

When you are enjoying your vinegar –based coleslaw, you are taking care of your body even without knowing it.

Cabbages are not only sweet but they are also packed with fiber and sulfur which is a mineral that helps to produce natural hair and nail strengthener keratin.

  1. Lentils

If you are a vegetarian, incorporate lentils in your menu because it a good source of proteins.

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The veggie also helps to keep your blood sugar from spiking and controls the cholesterol levels in your body.

  1. Cauliflower

You will totally love the versatility of this veggie because you can use it to prepare many recipes.

Additionally, it is a low density veggie which means that it has low calories but still contains the vitamin and fiber that your body needs.

  1. Eggplant

Mix some eggplant with your pasta and you will be amazed with the benefits that this veggie will bring your way.

Eggplants are low-density veggies yet very delicious. Once you get used to the taste and texture, you can even use it instead of pasta.

  1. Summer Squash

If you have not tried summer squash yet, you really need to.

It is full of vitamin B-6, vitamin C and is packed with a lot of fiber. Another reason to love this veggie is the fact that it contains low fat.

Did I mention just how tasty summer squash is?

  1. Mushrooms

These are tasty and very versatile veggies because you can incorporate them in almost all meals.

Remember that it does not have a flavor of its own so it is for up to you to decide what flavor you want for these veggies that contain low calories which aids in weight loss.

  1. Kales

Just like spinach, kales are very important in the weight loss journey.

They are rich in fibre, vitamins yet contain low calories. They are also quite affordable and accessible in most markets.

  1. Onions

A list of vegetables that you need in the kitchen would not be complete without tossing in some onions.

You need to add some flavor to your food and what more than your onions.

You can use them in preparations of salads or while preparing regular meals.

  1. Alfalfa Sprouts

These are easy to grow in your home garden as they do not require much space or attention.

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You can use alfalfa sprouts in stir-fries and salads.

They are packed with vitamins and minerals.

  1. Celery

Celery hardly contains calories so you can enjoy it all you want.

It is a good source of fibre and protein.

The good thing about it is that you can eat it raw and enjoy the full benefits it offers.

  1. Carrots

Easily accessible and fun to eat raw, carrots are a very good selection of vegetables if you wish to lose weight.

They are a great source of carotene and fibre which are essential for weight loss. Get busy chewing a carrot!

  1. Cucumber

One of the best veggies that you can eat in your quest to lose weight is a cucumber.

It is extremely low in calories and contains lot of water.

You can eat it raw, in salads and did you actually know that you can grill cucumber?

  1. Potatoes

Some people describe them as tubers while others refer them as starchy vegetables.

Potatoes are a good source of fibre and energy.

However, you should ensure that you control your portions because eating too much of potatoes could result to weight gain.

  1. Pickles

These veggies are very helpful in the weight loss journey.

They have low calories yet they are filled with fibre and covered in vinegar.

The presence of vinegar helps to increase the rate at which the body burns off calories by up to 30 percent.

  1. Pepper

Green, red and yellow pepper are a must eat if you wish to lose some pounds.

The peppers contain a metabolism –boosting compound and vitamin C which aid in weight loss.

You can add the veggies in salads, omelets or in stews.

  1. Thyme

When cooking stews, add this herb and your food will not only be tastier but even more nutritious.

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It is high in flavor, vitamin K, manganese, iron and volatile oils.

  1. Romain Lettuce

A cup of this veggie is just about 10 calories.

It is full of vitamins and fiber.

To enjoy it, toss it up with a salad and add some vinegar and oil for filling. You can even have it as a light meal or snack.

  1. Cilantro

This has many health benefits and is packed with iron, fiber, thiamine, zinc, folate, vitamin K and phosphorus.

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It also has a very great aroma and flavor that will keep you asking for more.

The best part about cilantro is that it helps in the production of digestive acids.

  1. Sweet potatoes

Sweet potatoes fall under the category of starchy vegetables.

They are full of fiber and potassium.

A piece of sweet potato can get you going for hours meaning that you will not have to munch on unhealthy snacks.

With the above list of the healthiest fruits and vegetables for weight loss, you are ready to begin the weight loss journey.

May you get to your destination!!

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2 Comments


  1. Marion

    November 8, 2016 at 8:12 pm

    This is very interesting.. I have learnt alot mostly in fruits, things I didnt know. Keep it up Joe.

    • Joe Nyambura

      November 21, 2016 at 9:55 pm

      I will be writing more on different topics. Thank you.

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