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Fruits and veggies are good for weight loss, says study

Fruits and veggies are good for weight loss, says study

Many Canadians aspire to losing a few pounds. Although many of us focus on increasing our level of activity, it’s important to remember that you can’t out-train a poor diet. What you eat has a huge impact on your ability to lose weight and achieve your fitness goals.

For many of us, this often means cutting back on processed and fatty foods and making sure we get enough fruits and vegetables in our diet. All fruits and veggies are good for us, but there are some that are better than others for weight loss, according to a study of people who were followed up for 24 years. The study found that people who increased the amount of fruits and non-starchy vegetables in their diet had a significant change in weight over time.

“For each extra serving of fruit they ate per day, participants lost 0.53lb (0.24 kg), and for each extra serving of non-starchy vegetables consumed per day, they lost 0.25lb (0.11 kg). Over time, if eaten on a regular basis, a diet rich with these fruits and vegetables leads to significant, healthy weight loss,” says Chris Jancelewicz on the Loop.

The study included more than 133,000 men and women across the United States. In addition to observing weight loss, the study also found that:

  • Almost all fruits produced the same weight loss results
  • Vegetables high in fibre and low in carbohydrates led to greater weight loss
  • Starchy vegetables, such as potatoes and corn, caused weight gain over time

Fruits and veggies that are the most effective for weight loss

Fruits and vegetables are not all created equal when it comes to losing weight. There are some that have a greater impact on your ability to lose weight over time. Include the following in your diet to aid with weight loss:

  • Berries
  • Broccoli
  • Apples
  • Bok choy
  • Pears
  • Brussels sprouts
  • Cauliflower
  • Spinach
  • Tofu, soybeans
  • Kale

Incorporating these and other fruits and vegetables into your diet will help you with your weight loss goals. This approach is encouraged by many organizations:

“Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health,” says the Centers for Disease Control and Prevention.

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The opinions expressed in this blog are those of its authors and do not represent those of Ontario Blue Cross. Material in this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute professional care or advice. The inclusion of any links does not imply endorsement of the linked site or its affiliates, or any information, content, products, services, advertising or other materials presented on or through such web sites.