A fruit and vegetable diet for weight loss can only seem like a winning idea since childhood they teach that they are foods that are good for you, even if actually not so beneficial as to also allow you to lose weight for the mere fact of having eaten them.
With this article the characteristics of fruits and vegetables are explored, what is their role in the diet, even for those who work out at the gym and are an athlete.
If you are interested in finding out, all that remains is to continue reading!
What Is Fruit And Vegetable Diet?
Basing your diet only on fruit and vegetables is not a healthy choice, since, even if healthy foods, are still incomplete fats and proteins are substantially absent or present only in a very small trace, the energy supplied derives from carbohydrates and to an extent less from the fiber.
However, they should be eaten routinely every day as a source of:
- water: helps you stay hydrated;
- micronutrients: vitamins and minerals, essential and different elements depending on the food chosen;
- dietary fiber: an important substrate for the intestinal microbiota and better digestive function;
- phytonutrients: they are not essential but help to counteract inflammation and oxidation.
Eating fruit and vegetables is good for you: but is it good for you in any quantity?
For a correct diet, the “more is better” rule never applies, not even for the healthiest and most nutrient-rich foods, such as fruit and vegetables.
Rather, the principle “in the right quantity is better” is valid: this is because both a quantity in defect and in excess is not good for health.
For example, consuming little fruit and vegetables is a reason for a lack of micronutrients (and consequences) or is an indication of a generally incorrect diet. On the other hand, an excess could lead to gastrointestinal disturbances due to the excessive fiber introduced.
To avoid losing nutrients, the following are not recommended:
- The long shelf life because the vitamins lose their functionality: better to consume as fresh produce as possible;
- The heat: does occur the hydrolysis of cellulose and the loss of vitamins;
- Cooking by boiling, since the soluble micronutrients are dispersed in the water.
Which Fruits And Vegetables To Eat For Weight Loss?
Apart from dried fruit, fresh fruit and vegetables are relatively low-calorie foods as they mainly consist of water (non-calorie), but some are more caloric than others, such as sugary fruit.
These are foods that cannot be missing in a diet for weight loss, precisely because of their characteristics and their food value: in a low-calorie diet you eat less than usual and by doing so you not only reduce the caloric and macronutrient intake but also micronutrients.
Adding fruit and vegetables in this way helps to achieve your own need for vitamins and minerals, which are always essential for the functionality of the organism.
In general, there are no specific types to exclude on a diet, if there is a calorie deficit you will lose weight regardless of the fruit or vegetable you choose.
However, it is possible to prefer the less caloric one so that for the same quantity, more space is also left for other foods.
In this article, you will find various types of fruit and their respective calories: fruit calorie table.
The speed with which you lose weight will substantially depend on how marked the deficit is set: the higher it is, the faster the weight loss will be.
It should also be emphasized that sudden too low energy revenues (marked deficit) are not sustainable over time, with the sole result of abandoning the diet and not reaching the desired goal.
Fruit And Vegetable Diet For Weight Loss
Aqueous and fibrous foods are always useful in a weight loss diet to fill the stomach and give a greater sense of satiety. Let’s take an example: fruit and chocolate can have the same calorific value, hypothetically 100 kcal.
But foods are not just calories, in fact, they are made up of different nutrients and substances that have a different impact on the body: an apple due to its characteristics should help more than chocolate to dull hunger.
With the same calories, the first is voluminous, not densely energetic. rich in fiber and nutrients, while the latter is the opposite.
Including a portion of vegetables in each meal also contributes to less hunger, especially if eaten before the rest of the meal.
In this way it is easier to fill a large part of the stomach and give the anorectic hormones time to raise the sense of satiety: so at the end of the meal you will feel fuller and less inclined, even unconsciously, to eat less than the first or second course sweet.
Example Of A Diet Menu With Fruit And Vegetables
To eat an adequate amount of fruit and vegetables, based on being able to include a total of 4-5 servings in your daily meals. 1 portion corresponds to:
- for the vegetables 200 g (80 g if leaf salad)
- for fruit 150 g (30 g for dried fruit) (source LARN).
For example, you can include vegetables for lunch and dinner and fruit for breakfast and snacks:
- Breakfast: oat flakes, banana, 1 cup of milk
- Snack: 7-8 nuts and a square of chocolate
- Lunch: salad, grilled salmon fillet, 2 slices of bread
- Snack: orange and a yogurt
- Dinner: risotto with mixed vegetables and a platter of cold cuts
Diet With Seasonal Fruit And Vegetables
Thanks to the supermarket that presents 365/days all types of fruit and vegetables, today we have a little lost eating seasonal foods, also because we actually don’t know which season a particular fruit or vegetable belongs to.
What are the advantages of choosing seasonal foods?
One of the reasons is that these probably contain fewer nitrates, substances that are supplied to the plant to make it grow and whose excess is not good for health as they are converted into toxic metabolites for the body (eg nitrosamines).
By respecting rules and timing for the quantities used and picking the fruit/vegetable at the right time, a lower content of these nitrogen compounds in the food is ensured, even with values much lower than those required by law.
The second is that off-season crops tend to accumulate metabolites that are not always beneficial but also harmful/toxic in response to environmental stimuli and in case of precise stresses, given that in any case, it is a very expensive process for plants metabolism.
Furthermore, seasonal products have a higher number of antioxidants, certainly a positive aspect they have a protective function and counteract the action of free radicals that lead to premature cellular aging and various pathologies.
Fruits And Vegetables In The Gym And Bodybuilding
As for health, fruits and vegetables should also be included in the diet of those who do bodybuilding as the pros are greater than the cons as seen above.
In terms of macronutrients, both of these categories of foods are included in carbohydrates even if few (or relatively few for the more caloric ones) they still contribute to the energy and carbohydrate balance.
More useful information for the awareness of what you eat than actually for a practical implication it is not an extra 2o g of salad that completely unbalances your carbohydrate and caloric intake.
As fibrous foods can cause intestinal discomfort, it is better to consume them not just before a workout the dietary fiber they contain is not digested and this could cause abdominal bloating or pain, as well as all other fibrous foods such as legumes, cereals integral.
This advice is especially valid for those who know they have digestive difficulties.
Purifying And Detoxifying Diet With Fruit And Vegetables
Everyone knows that in a detox diet that is really such, fruit and vegetables cannot be missing “because they detoxify the body”.
Fortunately, in reality, it is not necessary to resort to a detoxifying and purifying diet based only on fruit/vegetables: in particular organs such as kidneys, liver, intestines are present in the body to perform this function.
- The liver is the body’s metabolic center and processes the substances it receives
- Kidneys filter the blood and produce urine (waste fluid)
- The intestine through the formation of feces expels the substances that you have not digested and assimilated
Rather than relying on herbal teas, herbal infusions, draining teas that have no real benefit, try to keep yourself healthy so that the functionality of these organs that physiologically dispose of toxins can also work at their best.
Think, for example, of fatty liver: in the chronic, drinking a lot of alcohol and supporting a very high-calorie regime (especially if unhealthy), the organ is filled with fat cells, which alter the normal function of the hepatocytes that are no longer capable of being efficient in their functions.
Conclusion On The Diet With Fruits And Vegetables
In conclusion, fruits and vegetables are inevitable in a diet even if they are not very palatable foods and to which it is easy to prefer something else, the health benefits are more than a valid reason to consume them.
The quantity must not be excessive (as for any other food) but right, but surely an extra portion is better than limiting yourself to one portion a day. Even if they said, “an apple a day keeps the doctor away”!