Fruits and vegetable diet for weight loss: A complete guide

There’s no doubt to the fact that health is wealth, but people often tend to take this statement very lightly – which in itself is an unhealthy practice. What we should be doing instead is exploring ways to stay active, fit, and healthy. How? Well there are multiple ways to do it and if you are overweight, then losing weight is the right way to go about it. And of the countless diets available, fruit and vegetable diets for weight loss is one of the most notable ones.

Admit it that nobody likes belly fat. Too much belly fat causes many health complications including heart diseases and diabetes. We all strive to get rid of belly fat and maintain a reasonable waistline. Remember that larger waistlines are directly related to high health risks. 

But don’t worry. We have got your back.

In this article, you will get to know how fruits and vegetables can help you remain healthy and smart, eventually leading you to attain your weight loss goals. Besides investing in low-calorie antioxidants, it’s high time to just revamp your daily routine and opt for healthy and nutritious meals using fruits and vegetables from your kitchen.

Without any delay, let’s get started.

How fruits and vegetables can be used in the diet for weight loss

Eating healthy is something that every healthcare practitioner recommends and there’s no confusion over the thought that fruits and vegetables are a great source of nutritions our body needs. Vegetables and fruits come packed with wholesome fiber and nutrients such as vitamins and minerals that help our body to improve metabolism that eventually depress the belly fat. Thus, we start losing weight in quick time.

You must have heard about an axiom, ‘abs are made in the kitchen’ is actually not an exaggeration. Including veggies and fruits in your daily diet not only helps you get out of the trauma of obesity, but also encourage you to pursue a healthy life.

The fiber in veggies makes you feel fuller because it takes time to get dissolved in your stomach, thus, stopping you from eating again and again. Seasonal vegetables – that are often available in the market – are a great source of vitamins and minerals. They also contain antioxidants that prevent your body against free radicals that cause heart diseases, and trigger cancer cells in your body.

So how to add fruits and vegetables in your daily diet.

We will provide you with details about the best combination of vegetables and fruits to help you in your weight loss journey. If you consume an adequate amount of fruits and vegetables in your diet regularly, it will make you more attractive and ravishing.

Broccoli and Cauliflower

Phytochemicals present in broccoli help the body to enhance the fat loss process. Apart from this, broccoli contains health-boosting minerals and vitamins. Similarly, cauliflower comes packed with necessary minerals such as folate and phytonutrient sulforaphane. The vitamins present in cauliflower fight against bloating and sagginess.

Also, explore some easy and healthy recipes containing cauliflower.


Mushrooms are wonderful and are loved by all. They are frequently used in soups, salads, pastas, and pizzas.

To get the maximum health benefits out of mushrooms, you can add them in your coffee. Mushrooms regulate the amount of blood glucose that triggers fat burn and weight loss. They also are packed with rich proteins and antioxidants that increase your body metabolism – thus helping in weight loss.


One of the juicy crunchy vegetables that work wonders on your body is carrots. They contain natural pigment, beta carotene that your body uses to make Vitamin A naturally. Eating a carrot daily helps you fight constipation. It prevents heart diseases, and maintains a healthy cholesterol level in your body.

To get the full advantage, you can blend carrots with some other fruits or vegetables to make a rich fat-burning smoothie. You can also saute them with some spices or can consume them in raw form.


Beans are the main source of soluble fibers that stimulate the body fat to lose weight. Beans help you fight against inflammation caused by fatty amino acids from certain foods. Some studies prove that the beans reduce the risk of constipation and obesity.


An opulent amount of water and fiber makes cucumber the healthiest of all vegetables that make you satiated for a longer period, while also keeping you hydrated at the same time. As they are low in calories, they are used in many fat-reducing juices. You can consume them in raw form. If you don’t want to stuff anything unhealthy, cut cucumber to make it a healthy midday snack.

For many of us, adhering to weight loss diet plans, or planning to cut down on desserts is apparently ubiquitous. To maintain your body weight, you can also rely on your weight loss buddy – fruits that are rich in vitamins and fiber – supporting your body to lose fat and fight health issues.


You have to have the whole orange instead of preserved juices or packed pulp if you really want to shape your waistline. A whole orange contains 3.14 grams of fiber that makes 11% of the daily value (DV) for a day.

You can also squeeze an orange to add it to your fish syrup, chicken breast or even in salads to consume more proteins. To lose weight quickly, it is important to keep an eye on your protein requirements. 


Avocados are rich in fibers. To attain your weight loss goals, you must put avocados at the top of your diet list. It not only makes you feel stuffed for a longer time, but it also provides you with the required calories as well. People also add them to their ketogenic diets to have high-fat and low-carb plans.


We know it’s difficult to keep your hands away from your favorite brunet cake on the table. If you consume raspberries, they will satiate your craving for sweetness. Raspberries contain fiber and combat toxic substances within your body according to researches. Having a cup of raspberries provides you with 32 mg of Vitamin C, 1.07mg of Vitamin E – corresponding to 35 and 7 percent of the DV respectively.


An apple a day keeps the doctor away. Apples contain high fiber but are low in calories. They work to accelerate the digestion process and help in reducing constipation. To enjoy the full goodness of an apple, you must have it with its skin.

You can include apples in your fruit salad. You can also dip them in yogurt to make a midday snack, or add in oatmeal porridge to have a healthy breakfast.


Who doesn’t love mangoes? Mango is the king of fruits, They help you in reducing inflammation and improve metabolism. One medium-sized mango contains 3.32 gm of fiber that satisfies the DV up to 12 percent.

You can include mangoes in fruit salad. Or you can sprinkle chili powder and lemon juice on top of mango and have it as a snack. This flavorful snack will boost body metabolism and help you in losing excess weight.


Bananas contain starch and potassium. Both of these minerals are essential for your health. The carbohydrates present in bananas are the source of fiber instead of sugar. They help in digestion of food and enhance your energy levels while making you feel fuller for a longer period of time.


A pineapple is rich in Vitamin C. It offers 78.9 mg of vitamins that corresponds to 88% DV of vitamin C. It also keeps you hydrated for an extended period of time.

It is a fact that fruits and vegetables that contain high water content work best when it comes to planning weight loss diet routine.

You can consume pineapple juice to quench your thirst.

You can also add chunks of pineapple in fruit salad. If you consume it with cottage cheese, it provides you with rich protein. Cottage cheese is a great choice to have a protein bank. According to the USDA notes, a cup of cottage cheese contains 23.6 grams of low fat.


As the name suggests, watermelon is a water-rich fruit that helps you remain hydrated for one whole day.

The whole weight of watermelon consists of 90% of water. As a hydrating agent it helps in burning belly fat through arginine.

Arginine is composed of amino acids that help in reducing blood pressure. It also helps in weight loss. A watermelon contains a high volume of potassium that helps improve muscular function.

With so many fruits and vegetables at your disposal, you can make healthy diet plans that work wonders for your body. You can use different fruits and vegetables to add flavors to your plate, and enjoy a healthy and balanced diet.

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