How your body loses fat
《欧洲临床营养学杂志》(European Journal of Clinical Nutrition) 2014年的一篇文章显示，与那些限制农产品摄入量的人相比，那些在低热量饮食中增加蔬菜份量的人，在三个月后体重减轻得更多，满意度也更高。
How Your Body Loses Fat
Fat loss happens when your body senses an energy shortage between calories consumed and burned. Fat cells store energy in the form of triglycerides. Before that fat can be used for energy, it must be broken down into its parts: glycerol and fatty acids. This is a complex biochemical process that no one food can make happen.
Eating less and moving more create the calorie deficit required for your body to burn fat. A pound of fat equals 3,500 calories, so a deficit of 500 to 1,000 calories per day results in 1 to 2 pounds lost per week. Fruits and vegetables help you create this deficit when you use them to replace higher calorie, processed fare such as sweets and snack foods. For example, dip carrot sticks and red bell pepper into salsa instead of tortilla chips. The carrots have just 50 calories per cup and the pepper 29 calories, while the tortilla chips boast 132 calories per ounce -- or about 13 chips. If you successfully save just 100 calories daily with this kind of strategy, you can lose more than 10 pounds in one year.
The fiber in produce digests slowly and helps you feel full so it's easier to reduce calories without feeling extremely deprived. A 2008 study published in Nutrition Research showed that a higher fiber intake from fruits and vegetables correlates with greater weight loss.
Vegetables to Include During Weight Loss
A 2014 issue of the European Journal of Clinical Nutrition showed that people who ate increased portions of vegetables as part of a low-calorie diet lost more weight and reported greater satisfaction after three months compared to people who limited their produce intake.
Listing just five vegetables that benefit fat loss is almost impossible as most are valuable to your diet. Some fresh vegetables offer more nutrients than others and are more beneficial on a weight-loss plan, though. When offered a choice, skip the iceberg lettuce and cucumbers, and go for darker green options instead. Richly colored varieties such as kale, baby spinach and broccoli usually have more fiber and phytonutrients.
Green isn't the only color that you should go for when choosing vegetables. Purple eggplant, white cauliflower and red peppers provide essential antioxidants and filling fiber. Have yellow winter squash or sweet potatoes at several meals each week too.
Fruits for Weight Loss
Fruit makes a superior snack when compared to junky options such as pastries, cereal bars, snack mixes and juice. Whole, fresh fruit makes you chew, so you feel as if you've consumed something substantial. As with vegetables, go for a variety of colors. Purple and red berries, green apples, yellow pears, citrus and stone fruits -- such as plums and peaches -- offer plenty of nutrients. A study published in a 2008 issue of Appetite showed that eating 200 calories of fruit per day as part of an energy-restricted diet helped women lose weight compared to women who ate the same energy-restricted diet but added the 200 calories from cookies.
Higher-calorie fruits, such as bananas and papayas, are more calorie-dense so make sure you account for them in your total intake. Avoid dried and canned fruit when trying to lose weight, however. Dried versions have their calories concentrated into small servings, and canned versions often contain sugar syrup.
In general, fruit has about three times the calories as non-starchy, watery vegetables though. So too many servings per day can add up and cause you to overshoot your calorie goal -- and decrease your fat loss -- if you aren't careful.