How Fruits and Vegetables Can Aid Fat Loss Goals
Losing fat can be a tricky process, but it’s all about maintaining a calorie deficit. Recent research suggests that increasing your intake of fruits and vegetables (FV) can help support your fat loss goals.
Low-Calorie Density and Satiety
One of the major benefits of fruits and vegetables (FV) is that they have a low-calorie density, which means that you can eat a lot of them without consuming too many calories. Studies show that people tend to eat a consistent volume of food regardless of calorie content, so by filling your plate with FV, you can feel full without consuming too many calories. In fact, a 2018 review found that eating more FV is linked to lower body weight and energy intake, which suggests that they may help you feel fuller and reduce your overall calorie intake.
The Power of Fiber
FV are an excellent source of fiber, which slows down digestion and makes you feel fuller for longer. This can help you eat fewer calories and support your weight loss goals. In fact, a recent study published in the journal Nutrients found that people who ate more fibre had a lower body weight and less body fat. So, if you want to maintain a healthy weight, make sure to include plenty of fibre-rich foods in your diet.
Blood Sugar Control and Appetite Regulation:
FV have a low glycaemic index (GI), which means they won’t cause blood sugar spikes and hunger pangs. Instead, they promote gradual rises in blood sugar, making you feel fuller for longer periods of time. This can help you regulate your appetite and prevent overeating, making it easier to lose weight.
Beyond Fat Loss
Fruits and veggies are packed with essential vitamins, minerals, and antioxidants that are really good for your overall health and well-being. They can help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers, improve gut health and digestion, and enhance immunity while also reducing inflammation. So, including a variety of fruits and veggies in your diet can not only help you reach your weight loss goals but also promote better health and disease prevention overall.
Selecting the Right Fruits and Vegetables
- Go for non-starchy veggies like leafy greens, broccoli, carrots, and bell peppers. They’re lower in calories and carbs than starchy options like potatoes and corn.
- Instead of fruit juices or dried fruits with added sugars, choose whole fruits like berries, apples, and pears. They’re packed with fibre and have less sugar.
- Be mindful of added fats and sugars from dressings, sauces, or cooking methods.
Practical Tips for Increasing FV Intake:
Making small, sustainable changes is the way to go. Check out these friendly tips to help you get started:
• Start your day with a FV kick: Chop up some veggies for your omelette, toss some berries into your yoghurt.
• Snack smart: Ditch the processed snacks and go for fresh or frozen fruits and veggies with a healthy dip like hummus or low-fat yoghurt.
• Fill your plate with FV goodness: Make it a habit to fill half your plate with fruits and veggies at every meal. This ensures you’re getting all the nutrients you need without the extra calories.
• Get creative with cooking: Try experimenting with different ways to cook your veggies, like roasting, grilling, or stir-frying. Discover new recipes that incorporate fruits and vegetables as the main star.
• Grow your own: Even a small herb garden can inspire you to incorporate fresh produce into your cooking. Plus, it’s a fun activity to do at home.