15 best vegetables and fruits for weight loss

Not entirely happy with the number on the scales? Don’t jump to thinking in terms of restrictions! Some products are actually foods you can eat more of while still losing weight. Vegetables and fruit, for example. But a banana isn’t a watermelon, and a cabbage isn’t a cucumber. Certain vegetables and fruits are better for weight loss than others. These are 15 types of vegetables and fruit that support weight loss.

Eat This! spoke to American dietitian Trista Best. She explained why peaches, zucchini and radishes, among others, are so successful when it comes to weight loss. And it’s certainly not always just because they’re low in calories. How about a high fibre content, which keeps you feeling full for much longer?

1. Blueberries

Stock up on these blue sweeties. Research (published in the scientific journal Nutrients) shows that blueberries are gold if you want to lose weight. They’re low in calories but high in fibre. That leaves you feeling wonderfully full after eating them. And what does that mean? Exactly: you eat less afterwards and therefore consume fewer calories. The perfect trick if you want to see that number on the scales go down. Oh yes, they’re also packed with antioxidants and other good nutrients. Tip: get them from the supermarket’s freezer aisle. They’re just as healthy, but you get much more for less money.

2. Cruciferous vegetables

Cruciferous vegetables are the vegetables you hated as a child. Not ringing a bell? I’m talking about cauliflower, broccoli, kale and Brussels sprouts. These days, those vegetables are by far no longer traumatic. In fact, we dream about them. They’re great to eat if you want to lose a few kilos. They’re low in calories, but their high fibre content leaves you feeling satisfied. Plus, they can reduce inflammation. So says dietitian Trista Best.

3. Cucumber

Did you know that cucumbers consist of as much as 97% water? So they’re a fantastic source of hydration. On top of that, 100 grams of cucumber contains just 13 calories. What a delicious crunchy snack. The green hydration bomb is also fantastic in all kinds of dishes. Take this recipe for sea bass with cucumber and citrus fruit. A wonderfully healthy and tasty meal while you’re losing weight.

4. Watermelon

Another hydration hero: watermelon. You don’t hear much about it during the cold winter months, but in the warm summer, it’s everywhere. Its high water content fills you up quickly. A large 300-gram piece of watermelon contains 108 calories. That may sound like a lot, but 300 grams is often genuinely enough. So that calorie count really isn’t too bad. Oh, and one more benefit… Watermelon is said to have the same effect on men as Viagra. Make of that what you will.

5. Spinach

Spinach doesn’t contain that many calories at all: just 7 per full cup. Yet it contains 27 grams of water. Combined with the fibre, you feel satisfied quickly. So you’re less likely to get hungry, and then… You know the drill by now. Tip: blanch your spinach instead of frying it. At least, if you find frying spinach just as annoying as FavorFlav’s Emma does.

6. Avocado

Honestly, I was briefly surprised to see ‘avocado’ on the list. Aren’t these endlessly popular fruits full of fat? Yes, but it’s monounsaturated fat. And those happen to be healthy fats. According to Trista, eating these kinds of fats actually helps reduce your body weight and waist circumference. Let’s go avocado then.

7. Celery

I’ll be honest: celery doesn’t appear on my menu all that often. What a shame, because it’s a super-healthy vegetable that also helps you lose weight. Celery turns out to be a ‘negative-calorie vegetable’, meaning that your body uses more energy to digest it than the number of calories it provides. Very positive, then!

8. Radishes

Peppery, crunchy radishes are delicious as a snack. Also delicious: they’re high in fibre, low in carbohydrates and a source of vitamins and antioxidants. So your body will be happy to have them.

9. Citrus fruits

I used to eat lemons as if they were apples. I’d pick everyone’s lemon slice out of their iced tea, simply because I love that sour taste. It turns out to be a healthy habit. Because lemons—just like oranges, grapefruits and limes—are really good for you. Especially if you want to lose weight (although I wasn’t really concerned with that back then). Dietitian Best says grapefruit contains a substance called naringenin, which has been shown in animal studies to have anti-obesity effects. Interesting!

10. Potatoes

Potatoes good for weight loss? Don’t they contain loads of carbohydrates? Yes, they contain carbohydrates, but those are actually really healthy for you. Just like the many nutrients and fibre they contain. They’re wonderfully filling, so you’ll feel much less hungry in the hours afterwards. It’s often the toppings and accompaniments that add extra calories to potatoes. As delicious as it may be, leave that jar of mayonnaise alone if you want to lose a few kilos. You saw that one coming yourself, didn’t you? If you must, add just a little.

11. Peaches

Peaches are naturally deliciously sweet, making them just like sweets. But they’re sweets that support weight loss. One peach contains 63 calories and 2 grams of fibre, which leaves you feeling full. Tip: use them in a salad (tip: this salad with grilled peach and burrata). Okay, burrata isn’t exactly your obvious go-to when you want to lose weight, but hey: life should be a little fun too, right?

12. Plums

Another top choice: plums. One plum contains 1 gram of fibre, which is quite a lot for such a small piece of fruit. The high fibre content improves your digestion and reduces feelings of hunger. Both are nice bonuses when that number on the scales needs to go down.

13. Cantaloupe

Cantaloupes are sweeter than watermelons. Even so, they don’t contain all that many more calories per 100 grams than their pink sibling. Thanks to their high fibre content, you still feel full quickly. And there’s more: a recent study shows that they’re packed with vitamins A and C. I can’t see any reason not to eat cantaloupe all year round.

14. Zucchini

One 50-gram serving spoonful of zucchini contains just 9 calories. 9! That’s nothing, right? Eat it with the skin on, because that’s where you’ll find extra fibre. You need it to feel full. We love grilled zucchini. It gives it a lovely smoky flavour. Fried zucchini with almonds is also a fantastically healthy, filling meal.

15. Papaya

During my trip through Colombia, papaya was put in front of me at every opportunity. I have to admit that I had to get used to the taste. I think it’s less accessible than, for example, the taste of strawberries, peaches or melon. If I’d known they were so good for battling the kilos… I definitely would have eaten more of this orange fruit. 150 grams of papaya contains 58 calories and 2.6 grams of fibre. Research also shows that the enzymes in papaya contribute to a healthy metabolism. And that happens to be your body’s calorie-burning engine.

We get it: sometimes you’re sick of the sight of berries, melons and celery. Looking for a snack that isn’t a vegetable or fruit, but is incredibly tasty and helps with weight loss? Roasted chickpeas are your best friend!

Also read:

• Does gin and tonic help when you want to lose weight? Research offers hope
• New study investigates: does intermittent fasting really help if you want to lose weight?
• 10 hilarious adverts from the past (with downright bizarre nutrition advice)

Source: Eat This!