It’s simply a fact that eating a sustained diet rich in whole foods is the cornerstone of any successful weight-loss effort. But which of the roughly 3,097 known fruits and vegetables on the planet are the most effective at resulting in weight loss for women, specifically? According to a meta-analysis of weight-loss studies conducted by the journal Nutrients, there are clear answers.
The researchers discovered that upping your intake of these beloved fruits and veggies on a regular basis is associated with long-term weight loss over the course of a four-year span. So if you want to melt fat and keep it off, be sure to stock your shopping cart with these amazing produce items right here. And for more great advice to guide you on your weight-loss journey, don’t miss these totally Sneaky Weight Loss Tricks That Actually Work!
For women 46 to 51 years old, cauliflower was the #1 best vegetable associated with sustained weight loss over a four-year period. It was #3 for women aged 33 to 40. The cruciferous veggie has variety of health benefits, including your fix in vitamins C, B, and K.
The runner-up for the best vegetable for weight loss among women of both age groups was summer squash. And for some amazing ways to use summer squash, check out these 50 Incredible Vintage Recipes.
Your favorite dinner side that’s packed with vitamins (C, K, and A), carotenoids, antioxidants, and fiber came in third for women 46-51, though last in the top-10 vegetables associated with weight loss for women 33-40. If you’re stocking up on them soon, don’t miss these incredibly delicious—and incredibly easy—green-bean recipes.
It’s no secret that spicy peppers can help you torch some calories. A cup of these can give you up to three times the day’s recommended amount of vitamin C, which helps stave off your body’s inner stress hormones associated with belly-fat storage.
No surprise here that super-healthy celery was often cited as a key component in diets for women of all ages who lost weight and kept it off. A full cup’s worth of the stuff is only roughly 14 calories!
Carrots are an amazing source of beta-carotene, and alf a cup of raw carrots come packed with 184 percent of your daily value of vitamin A.
Green Leafy Vegetables
No shocker that kale, lettuce, chard, cabbage, spinach, chicory, collard greens, and the rest of the Best-Ever Types of Leafy Greens would make the list of top weight-loss foods for women. Just whatever you do, be sure to avoid the 20 Worst Salad Dressings on the Planet!
More associated with weight-loss results for women aged 46 to 51, everyone’s favorite (and versatile) dinner side is low in calories but super high in fiber, vitamins, and antioxidants.
For women 33 to 40 years old, broccoli is the vegetable most associated with sustained weight loss.
This sweet and tasty superfood that comes packed with fiber and nutrients was the #1 fruit associated with sustained weight loss over the four-year period among all of the women polled.
Though relatively high in calories, prunes come jam-packed with vitamins (A, K, B2, B3, B6), fiber, and potassium.
Apples and Pears
Study after study have shown the undeniable weight-loss effects of eating apples. Pears, meanwhile, are no slouch. They’re super nutritious (plenty of good carbs and fiber), they’re known to help fortify your gut health and come packed with anti-inflammatory powers.
The tasty strawberry is a wonderful source of vitamin C, potassium, and fiber.
The easiest fruit in the world to eat is also one of the healthiest in the world to eat. The red and purple varieties, in fact, contain reseveratrol, a potent antioxidant that help bolster your defenses against heart disease.
Instagram’s favorite fruit is an ideal weight-loss food. Eating avocados will boost your intake of fiber, helps lower your risk of heart disease, improves your eye health, and floods your body with a full dose of roughly 20 vitamins, minerals, and antioxidants.
No surprise that grapefruit would pass muster in the study published in Nutrients, especially given prior research. In fact, a study published in Metabolism found the eating half a grapefruit before a meal may help reduce belly fat, lower cholesterol levels and shrink your waist by up to an inch in just six weeks.
As we’ve reported, bananas can help you build lean muscle, boost your mood, lower your stress, help you sleep, regulate your blood pressure, make you feel full, reduce your bad cholesterol levels, fortify your gut, and promote better bone health. So it’s no shocker they’ll help you lose weight, as well.
The reigning vitamin C source champion, with 88 percent of the recommended daily allowance contained in a single 100-gram serving, oranges are also good sources of fiber and potassium, and they’re rich in cancer-fighting citrus limonoids. And for some foods you should likely remove from your shopping list, don’t miss these 15 All-Time Worst Foods for Your Body.