Fact Checked by

Ysabel Montemayor, RD

Can You Lose Weight by Eating Fruits and Vegetables?

Fruits and vegetables are high in fiber which can help you feel fuller longer, keep your bowel movements regular, and combat bloat. These factors all aid in weight loss.

Trying to lose those extra pounds?

Eat fruits and vegetables that are highly concentrated in water and fiber. They provide a variety of nutrients and will help you feel full. This helps contribute to weight loss.

colorful fruits and vegetables for weight loss

It is important to know which fruits and vegetables are the best at helping us lose those extra pounds.

A healthy diet rich in vitamins and minerals is a good way to reduce the risk of getting chronic illnesses and to lose weight.

Today, we are going to share with you which fruits and vegetables you can eat to help you lose weight.

4 Fruits to Eat for Weight Loss

Incorporate these fruits into your diet to maintain a healthy weight.


Apples are one of the greatest sources of fiber (4g), vitamin C, potassium, and other antioxidants that are beneficial to the body.

They are very filling and low in calories (52).

Since apples are high in fiber and are low calorie, they are a good snack to eat for weight loss. Limit yourself to 1-2 apples a day.

Citrus Fruits

Citrus fruits especially lemons and grapefruit can help boost your metabolism – an increased metabolism can help you lose weight by helping you burn your calories quicker.

They are known to be high in vitamin C  which can help boost and strengthen your immune system.

All citrus fruits are low in calories and aid in weight loss according to a study published in PLoS Med.

Citrus fruits taste great on their own, but they are also a great addition to salads.


Bananas are high in potassium which are great for your muscles and heart health.

They help decrease muscle fatigue and cramps. If you have enough potassium in your body, you won’t experience cramps or muscle pains during or after exercise.

It’s no secret that they are great for your heart health because they can help control your blood pressure.

Bananas are a filling snack and can fill you up better than high-calorie processed snacks.


Blueberries are full of antioxidants that can help reduce the amount of toxins in your body. These antioxidants may also help reduce the risk of cancer, heart disease, and high blood pressure.

They are low in sugar which keep your blood sugar levels stable and can help prevent those low energy afternoon slumps.

Add blueberries to your salads, smoothies, or acai bowls.

3 Vegetables to Eat for Weight Loss

Improve your well-being by adding these vegetables to your meals.


Broccoli is low in calories and is high in water and fiber. It’s 90% water, has 5 grams of fiber in just one cup, and is only 34 calories. It is also rich in other nutrients such as vitamin C and calcium.

Eat steamed broccoli with your meals or add them to your soups and salads.


Spinach is a great source of nutrients that can help improve your health in many ways by reducing your blood pressure, giving you healthier hair and skin, and boosting your immune system.

It is a powerful antioxidant, has anticancer properties, and is rich in vitamin A, vitamin C, and vitamin E.

Spinach can help curb your appetite with its fat soluble fiber, which again can keep you fuller longer.

Add spinach to your meals, salads, smoothies, and juices to reap of their benefits.


Cauliflower is a great vegetable to incorporate into your weight-loss diet because it is low carb, full of fiber, and omega 3 fatty acids.

With the omega 3 fatty acids that the cauliflower has, it can improve the body’s response to insulin. Leptin is a hormone that manages your body weight and can help boost your metabolism as well.

Eat cauliflower in your soups and salads. Also, you can always make pizza crust with it. Yum!

Closing Thoughts

By now you can notice that fruits and vegetables offer a lot of nutrients and minerals that your body needs.

Also, they are all high in fiber that can help you feel fuller longer, keep your bowel movements regular, and combat bloat. These factors all aid in weight loss.

Add as many fruits and vegetables as you can to your daily diet.

Be sure that you are eating enough calories, so you don’t lose an excessive amount of weight.

Articles by