Fruits and vegetables for weight loss
In the earlier post, Breakfast tips for weight loss, we mentioned the perfect nutrients you need to include in your breakfast in order to shed some extra pounds. Below is list of some fruits and vegetables that you can include in your breakfast for effective weight loss.
Bananas have weight loss properties. A single banana has 108 calories, which amounts to 17.5 grams of carbohydrates. Our body needs carbohydrates for smooth body functioning and excess carbohydrates can lead to weight gain. Bananas are also loaded with fiber, vitamins and minerals. They also contain pectin, which leaves you feeling fuller for a longer time. This makes bananas ideal for any weight loss program.
Bananas have a low glycemic index, which also helps in weight loss. Eating bananas help in controlling increased blood sugar levels in the body. Research shows that bananas can actually be a perfect fit in your weight loss diet plan. This fruit it naturally sweet and also satisfies your sweet tooth. A six inch banana has about 90 calories, which makes it much lesser than calories present in any candy bar
A cup of raspberries delivers a whopping 8 grams of fiber. Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
Apples contain non-digestible compounds that promote the growth of good bacteria in your gut associated with weight loss. These compounds—fiber and polyphenols—remain undigested until they’re fermented in the colon, where they act as food for friendly bacteria and help your body outweigh the bad bacteria that thrives on junk food.
Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.
A compound in the grape fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less.
Spinach is a low-calorie food, which is beneficial when you’re trying to reduce your calorie intake for weight loss. The U.S. Department of Agriculture’s National Nutrient Database for Standard Reference reports that 1 cup of raw spinach contains just 7 calories. Therefore, eating a cup of spinach in place of higher-calorie alternatives, such as sweets and added sugars, helps lower you calorie intake. Reducing your energy intake by just 500 calories daily helps shed about 1 pound weekly.
Sweet potatoes are rich source of fiber and Vitamin A. They help in regulating blood sugar levels. One medium sweet potato (about one cup) contains four grams of the nutrient.
A 1-cup serving of chopped, raw broccoli only has 30 calories, while the same amount of cooked broccoli has 54 calories. In return for so few calories, a cup of raw broccoli provides more than 100 percent of your daily vitamin C and vitamin K. It’s also a good source of folate and vitamin A and provides some vitamin B-6 and potassium as well. You’ll get roughly double the nutrients in a cup of cooked broccoli, except for vitamin C, which is only slightly higher than raw broccoli because some is lost during cooking.
Cherries are popular because of their sweet and juicy characteristics, but more and more research suggests that cherries are extremely beneficial to your health too. The nutrients and bioactive components in cherries support their preventive health benefits; cherry intake is associated with the prevention of cancer, cardiovascular disease, diabetes, inflammatory diseases and Alzheimer’s disease. The benefits of cherries come from their high levels of antioxidants that fight free radical damage and protect our cells. Recent research also indicates that cherries help remove excess body fat and increase melatonin, supporting a healthy sleep cycle.
Two cups of cubed watermelon have 80 calories but no fat. Choosing watermelon over junk food can save you a lot of calories. For example, a serving of 10 to 15 barbecue-flavor potato chips, which equals 1 ounce, has 138 calories and 9 grams of fat; a 12-ounce can of soda has 160 calories; and a small, 3-inch round, glazed doughnut has 130 calories. You can quench your thirst and satisfy a sweet tooth with watermelon, all the while saving calories.
Even when compared to other healthy snacks, watermelon has few calories. A 1-ounce serving of roasted almonds — which is approximately 22 kernels — has 170 calories; a small box of raisins has 129. Although these foods offer some nutrients that watermelon does not offer, calories from those other foods do add up. Compared to these choices, you can have more watermelon for fewer calories.