WEIGHT LOSS FRUITS AND VEGETABLES AT A GLANCE

INTRODUCTION:

 Obesity, Weight loss and weight management has been the bane of society in contemporary times. Obese and over weight people are saddled with the problem of weight loss, and most  believe that skipping or avoiding meals are the only  key to weight loss, hence in the course of skipping meals certain ailments may result such as ulcer.

The good news however is that you don't have to skip meals to loose weight or control your weight. All you need to do is to eat right,  like consuming fiber rich foods, which not only get you satisfied and full, but also helps  you loose  weight and sustain weight already lost. Below is a list of such fruits and vegetables which you can substitute for a meal, especially at night.

Garden eggs

(1) THE EGG PLANT OR GARDEN EGGS: This is highly fiber packed, with vitamins and minerals, excellent for weight loss. This is filling when eaten and could actually substitute for a meal at night.

 Coconuts

(2) COCONUTS: The coconuts, another fiber rich fruit that is filling when eaten, especially because of the fatty acid content. The fatty acid in coconut is an appetite suppressant, so less food, less body weight.

Tiger nuts 

(3) TIGER NUTS: Tiger nuts, another high fiber packed fruit that is good for weight loss, a great appetite suppressant full of vitamins and minerals, keeps you                                                              fuller for longer when                                                        eaten

Carrots 

(4) CARROTS: This is another fiber packed vegetable that is good for weight loss and maintenance. It is rich in vitamins, minerals and antioxidants. It makes a good substitute for either morning or night meal. Eating carrots keeps you full for longer hours

Cucumbers 

(5) CUCUMBERS: This is another common vegetable that facilitates weight loss, though low in calories, but still rich in vitamins, minerals and antioxidants. It contains about 95% water and 0.5g fiber.  It's water contents makes you fill fuller and hence, makes you eat less.  Mostly good consumed plain or with a number of other vegetables as depicted in the pictures below.

Cucumber and cabbage 

Cucumber, tomatoes and garden eggs 

                               
It could actually serve as a substitute for night meals when not so hungry, that way. Your weight is kept in check while you still get all the nourishment you need.

Cabbage 

(6) CABBAGE: This is a fiber rich vegetable, mostly used in diet plans because it is rich in vitamins, minerals and antioxidants. It is filling when eaten because of its high fiber content. However; it is low in calories, so it is always combined with other higher calorie foods as depicted in the picture below:

Cabbage, tomatoes, avocado and cucumber

A mixture of vegetables and fruits like this  could make a nice meal for weight loss

Boiled peanuts 

(7) BOILED PEANUTS: Boiled peanuts, another high fiber packed nuts or fruits that are rich in vitamins, minerals, antioxidants, monosaturated fat etc, can serve as a substitute for night meals if you really want to loose weight. The fiber content keeps you full  for longer periods, and it's fiber is said to be insoluble or indigestible fiber, bearing in mind that fiber rich foods are best for weight loss.

Avocado 

(8) AVOCADOS: Avocados are rich in fiber, hence it is filling when eaten and good for weight loss. Research has it that about 75% of the fiber in avocados are insoluble fiber otherwise called indigestible fiber. It is also rich in healthy fat, which is perfect for the heart.

Avocado, tomatoes,  cucumber, cabbage,  mixed

For weight loss, you could eat it alone as a meal substitute or combined with other vegetables as in the picture above.

Papaya or pawpaw

(9) PAWPAW: The fruit pawpaw normally called papaya is rich in vitamins, minerals and antioxidants. It is relatively low in calories, therefore perfect for weight loss. It is highly rich in fiber hence, filling when eaten. It is a good substitute for high calorie diet and should form part of a diet plan

Pawpaw and avocado 

Papaya or pawpaw could be mixed with any fruit of choice and eaten as a meal substitute as depicted in the picture above. It could be mixed with bananas, pineapples, watermelon etc. A more comprehensive write up will be in a future post.

Apple

 (10) APPLES: Apples are rich in fiber, vitamins, minerals and antioxidants. It's fiber content promotes fullness and appetite reduction and hence  weight control. It could actually serve as a meal substitute, hence can facilitate weight loss. This could only be, because of its high water and fiber content, which keeps you fuller for longer. An indept write up will be in a future post.

Oranges

(11) ORANGES: Oranges, can help you loose weight because of its low calorie content and because of its dietary fiber which can keep you filling full when taken before or after meal. It is rich in vitamins C and the B  vitamins as well as minerals. It facilitates weight loss but because if it's low calorie content it cannot substitute a meal but it can support a diet plan,  which can lead to weight loss.  More on oranges in a future post.

Capricorn fruit in the husk

(12) CAPRICORN FRUIT OR MONKEY KOLA: This is a crunchy yummy local fruit found in tropical Africa with special reference to southern and Eastern Nigeria. It is rich in fiber. Vitamins, minerals and antioxidants. It is filling when eaten and can substitute for a meal, hence perfect for weight loss.

Shelled Capricorn fruit.

The above picture depicts the shelled capricorn fruit, I think it can make a good substitute for weight loss diet plan,  since it is rich in fiber and water.  A more comprehensive write up will be made on this wonder fruit in a future post.

In all, low fat foods with high fiber content is said to be great for weight loss, hence most fruits and vegetables with higher fiber contents are the natural answers to weight loss. This means that they promote fullness, reduce calorie intake and weight loss.  Also any of the aforementioned fruits or vegetables are all good if you want to keep your weight under control. They are best eaten at night especially if you feel hungry. They keep you filling full,  without adding calorie to you.

Note: An update will be added to this post in future whenever necessary.