Nutritionist shares best fruit and veggies to help you lose weight and feel full

04 March 2024 , 09:50

615     0

Statistics show that more than one in four adults in England are obese (Stock photo) (Image: PA)

Don't undermine the power and fruits and veg - an apple a day may keep the excess weight away.

There's no sugar-coating it: crash diets never work. If you restrict your calories way below the recommendation and live off boiled chicken and rice for a week - you're going to be miserable. In fact, you'll inevitably end up binging on food that actually has flavour and pile the pounds back on.

If you're living with obesity - you're not alone. Statistics suggest that a staggering 25.9 per cent of adults in England alone have a body mass index (BMI) of 30-39.9 - the threshold for obesity (40 and above would be categorised as severely obese). The NHS links obesity with a slew of serious health issues, including type 2 diabetes, coronary heart disease, cancer, stroke, and depression - and advises eating a 'balanced and calorie controlled diet' as well as regular exercise to treat the condition.

To mark World Obesity day (March 4), nutritionist Aneequa Godart DipCNM MBANT has revealed the best fruits and veggies you should try if you want to lose weight and still enjoy your food. Speaking exclusively to the Mirror, the expert said: "First on my list of fruits and veg for weight loss is celery. Often touted for its 'negative calorie' effect, meaning your body may burn more calories digesting it than the calories it contains."

Celery is also a good source of antioxidants such as beta carotene, and flavonoids which are linked to reducing inflammation in the digestive system and even preventing diseases such as cancer. Healthline also states that the veggie is low on the glycaemic index, meaning it has 'a slow, steady effect on your blood sugar'.

Teachers, civil servants and train drivers walk out in biggest strike in decade

Want the latest health news and fitness tips sent straight to your inbox? Sign up to our

"Apples are another great option for those looking to lose weight, rich in dietary fibre and pectin, which helps regulate your body's absorption of fat," Godart added. "Berries, such as strawberries, blueberries, and raspberries, are low in sugar but high in antioxidants and fibre, making them perfect for satisfying sweet cravings when on a weight loss plan."

The nutritionist also recommends adding non-starchy vegetables to your diet such as broccoli, cauliflower and cucumber. She says these foods have 'high water and fibre content' which can 'help in achieving a feeling of fullness and reducing overall calorie consumption'.

The NHS recommends you eat at least five portions of a variety of fruit and vegetables every day. This is base don advice from the World Health Organisation, which recommends eating at least 400g of fruit and veggies a day in order to lower the risk of serious health problems.

Liam Gilliver