Fruit and Vegetables for Weight Loss

By Cabriela Cretan

Most diets focus on what you should not eat, and some diets count the calories your should eat, but a better approach is to focus on eating good foods.

Reseachers found that overweight adults who were instructed to focus on lower-calorie foods lost more weight than those who were simply told to cut their overall calories.

The researchers at the Pennsylvania State University, said that fruits and vegetables have low “energy density” because they are heavy by weight but low in calories.

Their study included 658 healthy men and women divided into two groups.

  • Group 1: Told to eat 9 to 12 daily servings of fruits and vegetables and 2 to 3 servings of low-fat dairy.
  • Group 2: Told to reduce calorie intake, but were not given goals for fruit, vegetable and dairy intake.

Those who made the greatest reductions in the energy or calorie density of their diets lost an average of 13 pounds over 6 months. Those who made the smallest reduction in energy lost 5 pounds over the same period.

I try to include as many fruits and vegetables in my diet because I like the filling sensation. I also believe that consuming more fresh foods will increase the intake of fiber, vitamins and minerals.

So which one do you prefer: one slice of pizza for lunch and starving for the rest of the day or a lot of salads and fresh fruits whenever you feel hungry?

Super Fruits and Vegetable Guide:

(HealthCastle.com) We used to say 5 a day. Since last year, the Center for Disease Control has said at least 7 a day! You know you are supposed to eat more fruits and vegetables. But which kinds?

Super Fruits and Vegetable Guide: Super Fruits and Vegetables to Add to Your Diet

  • Super Red: Pink grapefruit, red bell peppers, tomatoes, and watermelon

    • Lycopene shows promise in fighting lung and prostate cancers. Lycopene is actually more available after cooking or processing so don't ignore canned tomato paste!

  • Super Purple: Concord grapes, blueberries and prunes

    • The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. They may also help lower risk of cancer.

  • Super Green: Spinach, broccoli, Brussels sprouts, collard greens and bok choy

    • Lutein appears to reduce the risk of heart disease and stroke as well as guard against age-related macular degeneration. Dark green leafy vegetables are usually high in folate, a B vitamin that shows promising results in preventing heart diseases. In addition, Sulforaphane, a photochemical present in cruciferous vegetables, was found to detoxify cancer-causing chemicals before they do damage the body.

  • Super Orange: Carrots, mangos, pumpkin and oranges

    • The beta carotenes in these orange super fruits and vegetables may prevent cancer, particularly of the lung, esophagus and stomach. They may also reduce risk of heart disease and improve immune function.

  • Super White: Cauliflower, mushrooms, banana and onions

    • These contain anthoxanthins and allicin, which can help lower blood pressure and protect against stomach cancer.