Blueberry and apple help you lose weight! White cauliflower is also good

If you want to lose weight healthily, just eat fruits and vegetables! Foreign studies have found that polyphenols in fruits and vegetables can help improve metabolism and have a good effect on weight loss. Among fruits, blueberries, apples, and strawberries are among the best in terms of weight loss effects, while among vegetables, cauliflower ranks first.

Eating a moderate amount of fruits such as blueberries, apples, strawberries, and pears is good for weight loss.

According to the British Daily Mail, the Harvard School of Public Health analyzed the dietary data of more than 130,000 American men and women and found that fruits and vegetables are helpful for weight loss; eating one more serving of fruit a day can reduce about half a pound (about 0.2 kilograms) of fat in four years. The research has been published in the journal PLOS Medicine.

Blueberries, apples, and strawberries have a way of helping you lose weight

Participants answered questions every four years about how often they ate 131 types of food, including a variety of vegetables and fruits, over a period of 24 years. At the same time, the subjects must measure their weight regularly and provide information about their lifestyle habits such as smoking, exercise, and watching TV. This information is available for research on a variety of topics, but the Harvard School of Public Health focused on the relationship between fruit and vegetable consumption and weight change.

Studies have found that blueberries are among the best in terms of fat burning effect, and apples, pears, strawberries, grapes, and raisins also have good weight loss effects. The report states that this is because these fruits contain polyphenols, which can improve metabolism and the way the body uses sugar.

Studies have found that consuming moderate amounts of broccoli and cauliflower can help with weight loss.

White green broccoli and kale are essential for losing weight

In addition, among the vegetables that help lose weight, broccoli is particularly effective, while green broccoli and Brussels sprouts also have good effects. The researchers point out that even if each food only provides a small effect, eating one or two extra servings of vegetables and one or two extra servings of fruit each day can have a big impact on weight in the long run.

Potatoes, corn, and green beans can easily lead to weight gain

However, some people tend to mistakenly believe that vegetables are not helpful for weight loss. For example, according to the classification of the Ministry of Health and Welfare, potatoes and sweet corn actually belong to whole grains and root vegetables. However, this Harvard study pointed out that potatoes are one of the most fattening foods, and sweet corn, green beans, and celery are also more likely to cause weight gain.

Potatoes are rich in nutrients and can be replaced with brown rice in moderation

Researchers pointed out that potatoes contain nutrients such as vitamin C, potassium, and fiber, so they are not completely inedible. However, potatoes contain more starch and less water, which makes them higher in calories. People are advised to choose brown rice and whole wheat bread to replace part of the potatoes.