Dietary Tips For Losing Weight In A Healthy Way

Increase Intake Of Fruits And Vegetables

Fruits and vegetables have a lower calorie density than other foods such as grains, and they are often high in fiber. Increasing fruit and vegetable intake could help patients feel full for longer, and this could promote weight loss by reducing total calorie intake. A study published in 2012 investigated the impact of increased fruit and vegetable intake in a group of obese patients. Half of the patients were assigned to consume five hundred calories per day, and the others were instructed to eat eight vegetables and two to three fruits each day. Participants were provided with breakfast and lunch five days a week for the first three months of the study, and they were given two days of meals each week during the fourth month.

After twelve months, the patients in the calorie reduction group lost more weight than those in the fruit and vegetable group. However, the researchers found the participants in the fruit and vegetable group had increases in serum carotenoids (markers associated with fruit and vegetable intake). Increased serum carotenoids were correlated with improvements in weight and increases in fat loss, and the authors concluded an increased intake of fruits and vegetables is an appropriate strategy for weight loss. They recommend that it be used in combination with a calorie restriction program. Additional research from a twenty-four-year study suggests fruits and non-starchy vegetables are the healthiest options for promoting weight loss. Berries and cruciferous vegetables like broccoli and cauliflower can be especially beneficial for weight management.

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