If you read the article on metabolism boosting secrets, you might be wondering if you can avoid fruits and vegetables since the top metabolism boosters didn’t include fruits and veggies. However, just because the article didn’t mention vegetables and fruits, it doesn’t mean those should be eliminated. Fresh vegetables and fruits should be a large part of your diet. Certain fruits and veggies contain more nutrients per calorie than others, according to peertrainer.com, “The absolute best vegetables to help speed up weight loss are green vegetables- collard greens, spinach, Swiss chard, brussels sprouts, broccoli, cabbage. If you are in a Chinese restaurant, pay very close attention to the vegetables they serve. And get in the habit of eating them.”
The article continues, “Just like vegetables, not all fruit is created equally. You hear that certain fruits are ’anti-oxidant superfoods.’ These fruits also will help you lose weight more quickly. Strawberries, raspberries and blueberries are at the top of the list when it comes to helping speed up weight loss. You might be worried about the calories in strawberries but you need to realize there are only 74 per cup and those are the calories you want. There are even fewer calories in raspberries.”
According to nowloss.com, you’ll maintain your weight much easier if you eat more raw fruits and veggies, and you’ll also lose weight much faster by eating more raw fruits and veggies. The article stated: “Your body burns 16% more calories after you eat a meal that’s mostly fruits & vegetables than if you ate a meal without any fruits or vegetables.”
Additionally, Barbara Minton’s article, “Increasing Fruits and Vegetables Leads to Permanent Weight Loss,”mreported on a Consumer Reports National Research Center that asked their magazine subscribers about their lifetime weight history and their eating, dieting and exercising habits.
An analysis of the data revealed six key behaviors shared by the always thin and successful losers (weight loss) groups. These behaviors were defined by Consumer Reports as correlating highly with a healthy body mass index (BMI). Leading the list was the eating of fruits and vegetables. 49% of the always thin and successful losers groups said they ate five or more servings a day of fruits and vegetables for at least five days out of a week.
What about fruits and vegetables allows people to achieve a healthy BMI? Fruits and vegetables are low in calories, high in volume, and high in critically important nutrients. They provide the feeling of satiety that goes with fullness. When the stomach is filled with high volume foods that are not high in calories, there is less room to pack in more calorie dense foods.
The article also provided a superstar nutrition list by color for choosing fruits and vegetables. Using Minton’s list to help supplement your diet plan will put you on a healthy path.
Super greens: Green vegetables should become the staples of your daily vegetable intake. Dark green leafy vegetables such as spinach, chard, turnip greens, mustard and collard greens, and deep green lettuces, are high in folate, a B vitamin that shows potential results in preventing heart disease. Greens contain wonderful detoxifying chlorophyll. Broccoli and Brussels sprouts contain sulforaphane, a potent phytochemical found in all cruciferous vegetables that has been found able to detoxify carcinogens before the toxins do damage to the body. Sulforaphane, contained in broccoli sprouts, is also a potent antioxidant with a life in the body of up to three days, largely surpassing many other antioxidants in staying power.
Super reds: Red fruits and vegetables are bursting with lycopene, the carotenoid that offers high levels of protection against prostate cancer. Find lycopene in red bell peppers, watermelon, pink or red grapefruit, and tomatoes. Cooked tomatoes contain much greater levels of lycopene than tomatoes eaten raw. Red cabbage is full of vitamins and minerals. It is rich in Vitamins C and K, and has all the anti-cancer benefits of other cruciferous vegetables. Also include red beans that are one of the best sources of molybdenum and are loaded with protein.
Super oranges: Orange fruits and vegetables are high in beta carotene, notable for its ability to prevent cancers of the lung, esophagus and stomach. Super oranges lower risk of heart disease and boost the immune system to keep infections away and make sure cancers don’t get started. Carrots, sweet potatoes, mangos, pumpkins and oranges are the main representatives in this group. Each offers a unique profile of vitamins, minerals and antioxidants. Sweet potatoes are extremely rich in carotenoids and can be eaten by people allergic to nightshade alkaloids.
Super purples: Grapes, blueberries, prunes, and eggplant are the main representatives of the purples. They are known cancer fighters. The anthocyanins providing their distinctive color also give these foods the ability to ward off heart disease by preventing clot formation. Lutein, a carotenoid found in blueberries, reduces the risk of heart disease and stroke and guards against age-related macular degeneration. Prunes are packed with antioxidants. Antioxidants lead the fight against aging.
Super whites: Potatoes, white beans, cauliflower, mushrooms, bananas, onions and garlic each uniquely offer different benefits. Potatoes offer more potassium than just about any other food. Bananas provide energy boosting natural sugars along with Vitamins B6 and C. White beans offer lots of fiber and high quality protein along with a broad spectrum of minerals. Mushrooms are good vegetable source of Vitamin D. Onions and garlic are well-known for their ability to fight cancer, heart disease, and increase the overall antioxidant level of the body.
Super browns:Beans and lentils dominate this category. These are foods with some of the highest levels of protein in the vegetable kingdom. Add some rice or corn and this protein is perfect for humans. Pintos and lentils are great sources of manganese, copper, phosphorus, magnesium, iron, potassium, and Vitamin B1. Their high fiber content keeps cholesterol at the appropriate levels.