Fruits and vegetables are natural foods given by nature that are rich in vitamins, fiber and other nutrients. These natural foods support a healthy diet. Fruits are generally low in calories and high in fiber, which is very helpful in weight loss. The consumption of fruits and vegetables on a daily basis reduces not only your body weight but also the risk of diabetes, high blood sugar, cancer and heart disease. In this article, we will list fruits and vegetables that should be consumed for weight loss.

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  1. Fruits to lose weight
  2. Vegetables for weight loss
  3. Takeaway
Doctors for Which fruits to eat for weight loss

Following are some fruits that can help you lose weight:


Apple is a healthy fruit that contains high amounts of fiber. Apple contains 85% water. An apple contains 104 calories and 4.8 grams of fiber. Due to the low glycemic index of apples, it does not allow the level of blood sugar to rise, which makes it good for weight loss.


Avocados are helpful in weight loss as they help reduce appetite and keep the heart healthy as well. Vitamin K and folate found inside avocados are helpful in reducing weight. Half an avocado has 120 calories and 5 grams of fiber. Some research has also shown that consuming an avocado every day is helpful in maintaining normal body weight.

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Bananas are a very good option for weight loss as a high amount of fiber is found in them. The taste of a banana is so sweet that it also reduces the craving and appetite for sugar or sweet food, which can lead to rapid weight loss. A banana contains 112 calories and 3.3 grams of fiber. The potassium present in bananas is very beneficial for the heart. They can be consumed anytime.


Grapefruit is low in calories and rich in fiber, vitamins, minerals and antioxidants. Half a grapefruit contains 65 calories, 2.5 grams of fiber and vitamin C. According to research, consuming grapefruit or its juice before meals reduces the number of calories you consume and lead to a decrease of 7.1% in body weight. It improves cholesterol as well as helps in rapid weight loss.

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Along with fruits, consuming some green and nutritious vegetables can also help a lot in weight loss.


Spinach has very few calories. It is high in water and fiber, which helps in the proper digestion and absorption of food. Spinach is full of nutrients and is said to be a powerhouse of protein. Spinach is a very good source of iron and it increases blood circulation and metabolism and also improves hemoglobin levels. Spinach contains thylakoids, which reduce the desire to eat and help in weight loss.

Green leafy vegetables

In addition to spinach, green leafy vegetables include parsley, mint, kale, collards, mustard greens and lettuce, all of which are high in vitamins, fiber, antioxidants and minerals. Calories and carbs are very low in green vegetables, which plays a helpful role in reducing weight.

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Cruciferous vegetables

Broccoli, cauliflower and cabbage, also known as cruciferous vegetables, can help in losing weight easily. Like other vegetables, they are also rich in fiber. These nutritious vegetables, rich in protein and fiber, are one of the best options to include in your diet for weight loss.

Boiled potatoes

You may be surprised to know that boiled potatoes are not only a complete food but they are also useful in weight loss. Potassium is found in abundance in nutrient-rich potatoes. By eating boiled potatoes, you do not feel hungry for a long time. When boiled potatoes are cooled and eaten, it produces a high amount of resistant starch, which is a substance similar to fiber and very beneficial for weight loss. Along with potatoes, sweet potatoes, turnips and other root vegetables are also effective in weight loss.


Carrot is a root vegetable. It contains beta carotene, fiber, vitamins A, B6, K1 and potassium. Carrots contain a high amount of fiber, which is beneficial in weight loss. 100 grams of carrots have 41 calories and 2.8 grams of fiber.

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It is very easy to choose healthy foods to include in a weight loss diet. Whole foods like fish, vegetables, fruits, nuts, seeds and legumes can be included in a weight loss diet. Apart from this, many processed foods, such as probiotic yogurt, extra virgin olive oil and oatmeal are also great options. Combined with a moderate lifestyle and regular exercise, you can easily lose weight by eating these nutritious foods.

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Dr. Dhanamjaya D

Dr. Dhanamjaya D

15 Years of Experience

Dt. Surbhi Upadhyay

Dt. Surbhi Upadhyay

3 Years of Experience

Dt. Manjari Purwar

Dt. Manjari Purwar

11 Years of Experience

Dt. Akanksha Mishra

Dt. Akanksha Mishra

8 Years of Experience

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