Regardless of whether you have been on a weight loss plan for a long time or if you are just joining the game, a key factor to your success is incorporating the right fruits and vegetables for weight loss in your diet. Weight loss is a simple concept: consume fewer calories than you burn daily, and voilà! You are on your way to shedding some pounds.
It’s commonly agreed upon that an adult male requires 2,500 calories a day, whereas a woman needs 2,000 calories. To lose weight, an adult man should consume between 1,500 to 2,000 calories per day and a woman should have a similar caloric deficit of 1,000 to 1,200 calories daily.
To achieve this target, low-energy, dense foods are an important tool, which is why fruits and vegetables for weight loss are particularly important. They offer you an abundance of low-energy, high density choices. Leafy green vegetables are a vital component of any weight loss plan. They are a great way to increase the volume of food you eat, without a huge increase in calories. They are low in carbohydrates and calories, high in fiber and come with lots of nutrients, minerals and antioxidants. Fiber helps regulate your digestive system and it helps you feel fuller for a longer period of time, so you experience fewer hunger pangs.
Vegetables included in the leafy green variety are collards, Swiss chards, spinach, kale and of course, lettuce. Cruciferous vegetables are another type of green food that is great for a person on a weight loss diet. These vegetables include bok choy, radish, broccoli, cauliflower, cabbage and Brussels sprouts. These vegetables are high in protein, although not as much as legumes or meat, poultry and fish. Also, similar to other vegetables, they contain lots of fiber. This blend of high fiber, protein and low energy density ensures cruciferous vegetables need to be incorporated in your meals if you want to lose weight.
Fruits are generally loaded with carbohydrates, so avocados are quite unique as they are loaded with monounsaturated fat (the good kind). Despite the fat, avocados are not qualified as energy dense foods simply because they also contain a lot of water. They also contain fiber and nutrients like potassium. This fruit makes a great supplement for your salads, but don’t overdo it, as the caloric density is a bit higher than other fruits and veggies.
Fruits with low calories and a high amount of fiber are also an important part of any diet and they also help with flavor. These fruits include citrus fruits and berries. As an occasional snack, you can even include in your diet, some fruits which are a bit higher in calories, but also contain a lot of fiber. Examples of such fruits are pears and apples. Overall, fruits and vegetables for weight loss are important, so make them a constant part of your daily diet.