Food plays a very important role in losing weight. If you are searching for foods to eat to lose weight in 2 weeks, firstly you need to be aware that your body is made up of about 80% water. So what do you think should make up a large percentage of your diet? Two types of food are water-rich; Fruits and Vegetables.
Some believe that fruits contribute to weight gain because they contain naturally-occurring sugars. However, this is contrary to what science and nutritionists say.
Fruits are naturally high in fiber, water, vitamins, and minerals that your body needs to grow.
Whole fruits can make you feel full without consuming too many calories. It aids in weight loss because you reduce calorie intake without depriving your body of water and nutrition.
Best foods to eat to lose weight in 2 weeks
There are some best fruits for weight loss that contains more water and some best vegetables for weight loss.
The Top 15 Best Fruits For Weight Loss
However, not all fruits are good for weight loss.
Some have high calories, thus increasing your caloric intake rather than reducing it.
Hence, we have picked the 15 best fruits for weight loss that are low in calories and will keep your hunger satiated.
1. Grapes
Grapes are undoubtedly one of the most powerful fruits to include in your weight loss diet.
Grapes are one of the best fruits for weight loss because of their low calorie, low glycemic index (GI), high fiber, and high water content.
1/2 of a large grapefruit contains only 53 calories but provides 63% of daily vitamin C intake and 8% of daily vitamin A intake.
Grapefruit has a low GI (about 25), which means it releases sugar into your bloodstream without causing your blood sugar levels to fluctuate too much. What’s more, low-GI foods have been linked to a reduced risk of heart disease and diabetes.
Interestingly, grapes contain 92% water, which is more than almost any other fruit. It will not only fill your stomach but also quench your thirst.
2. Strawberries
Strawberries are low in calories and rich in vitamin C, beta-carotene, flavonoids, and anthocyanins. These compounds help prevent inflammation, obesity, diabetes, heart disease, and more.
One cup of whole strawberries contains 46 calories, 3.3 grams of fiber, 91% water, and 94% of the daily vitamin C value!
3. Apple
Apples are the ultimate snack because they are filling, juicy and crunchy.
Low in calories and high in fiber, apples are one of the best fruits for weight loss because they are high in soluble fiber.
Soluble fiber suppresses appetite by reducing hunger hormones.
Apples are also rich in antioxidants and flavonoids (found on the skin of apples), which help reduce the risk of heart disease.
One large apple contains 116 calories, 5.4 grams of fiber, 86% water, and 11% daily vitamin C.
4. Pear
A cooling and uplifting fruit, a pear is a secret weight-loss powerhouse due to its high fiber, high water, and low-calorie content, and how it aids indigestion.
The high water content in pears helps to keep solid waste soft and helps the body flush out harmful toxins.
One large pear provides 131 calories, 7.1 grams of fiber, 84% water, and 11% of the daily vitamin C value.
5. Kiwifruit
Kiwis are an excellent source of vitamins C, E, and K, folate, and fiber, and have significant health benefits!
Some of the health benefits of kiwi are helping in:
- lower blood pressure
- strengthens the immune system
- improve respiratory health
- promote bone health
- Because kiwi is relatively low in calories and high in fiber and water, it is one of the best fruits for weight loss.
One kiwi contains 42 calories, 2.1 grams of fiber, 84% water, 71% of the daily vitamin C value, and 23% of the daily vitamin K value.
6. Papaya
Whenever people have digestive problems, they often resort to papaya.
This is due to a digestive enzyme found in papayas, called papain. Papain helps to digest proteins and clean the intestinal walls.
When digestion is better, the metabolic rate increases and fat is burned faster.
In addition, papaya is naturally low in calories and rich in essential nutrients such as vitamins C, and A, folate, magnesium, calcium, and potassium.
One serving of papaya (sliced) contains 62 calories, 2.5 grams of fiber, 88% water, 98% of the daily vitamin C value, and 8% of the daily vitamin A value.
7. Watermelon
One of the scariest things about dieting is reducing sugar.
Fortunately, sweet watermelon remains in the diet because it actually helps eliminate fat and toxins.
This is because watermelon increases the level of an amino acid in the blood called arginine that has been linked to aiding in weight loss and increasing muscle mass.
Watermelon is one of the best fruits for weight loss as it has a lot of water content. That means you can eat two full cups of watermelon for less than 100 calories and feel like you’ve eaten more than just fruit.
One cup of watermelon contains 46 calories, 0.6 grams of fiber, 92% water, and 14% daily vitamin C.
8. Blueberries
Small but mighty, blueberries earned their reputation for aiding in weight loss thanks to a compound called flavonoids.
According to a study, flavonoids can prevent weight gain and obesity in adults.
They are also known as “brain berries” because they can potentially reduce cognitive decline and improve brain function.
One cup of blueberries contains 84 calories, 3.6 grams of fiber, 84% water, 24% of the daily vitamin K value, and 22% of the daily manganese value.
9. Orange
While orange juice may sound more appealing, studies have shown that drinking orange juice may help reduce feelings of hunger by eating better oranges.
The whole orange is the best fruit for weight loss as it is rich in water, and fiber and low in calories. This fruit is also rich in vitamin C, which has been linked to a lower risk of stroke, cancer, obesity, and high blood pressure.
One large orange contains 86 calories, 4.4 grams of fiber, 87% water, and 109% daily vitamin C.
10. Lemon
You must have noticed that some people drink lemonade (plain water with lemon) in an attempt to lose weight.
Although nutritionists say lemons don’t do much to help you lose weight, if you replace lemonade with soda, packaged fruit juice, or a latte, it can help reduce your daily calorie intake. Can do.
Plus, lemons are very low in calories, and packed with fiber, water, and vitamin C!
One lemon contains 24 calories, 2.4 grams of fiber, 89% water, and 49% daily vitamin C.
11. Muskmelon
Muskmelons are low in calories and high in essential vitamins, minerals, and water content.
Muskmelons are rich in carotenoids, which are powerful antioxidants that keep the eyes healthy. It is also exceptionally high in vitamins C and A.
One cup of melon contains 60 calories, 1.6 grams of fiber, 91% water, 72% of the daily vitamin C value, and 33% of the daily vitamin A value.
12. Cherries
Cherries are popular because of their bright-red color and juiciness, but they are also extremely beneficial for your health.
One notable benefit of cherries is the removal of excess fat.
In a study on rats, a group of rats that received tart cherry powder mixed with a high-fat diet did not gain as much weight as another group of rats that did not receive cherries.
The mice that received cherries also had very low levels of inflammation.
One cup of raw cherries contains 97 calories, 3 grams of fiber, and 18% of the daily vitamin C value.
13. Raspberries
Raspberries are among the best fruits for weight loss: low in calories, rich in fiber, and low GI.
They are one of the fruits with the highest fiber content, boasting about 32% of the daily fiber value per cup! Combined with the fact that raspberries are low in calories, it is a double win in weight loss.
One cup of raspberries contains 64 calories, 8 grams of fiber, 86% water, and 36% daily vitamin C.
14. Pineapple
Do you crave something sweet while dieting?
Instead of grabbing a cup of ice cream, why not grab a cup of juicy sweet pineapple?
When you substitute sweet comfort food for pineapple, you’re consuming fewer calories, more fiber, and satisfying your sweet tooth at the same time.
In addition, pineapple provides a variety of benefits such as: promoting bone health, aiding in digestion, and preventing inflammation.
One cup of pineapple chunks contains 83 calories, 2.3 grams of fiber, 86% water, and 88% of the daily vitamin C value.
15. Pomegranate
Pomegranates are unconventional foods you can pick up from any grocery store, but whenever you’re drinking the juice or eating the seeds, you’re getting a burst of vitamins and antioxidants.
Pomegranate is a major source of antioxidants. They are also considered effective in weight loss as pomegranates reduce the absorption of fat and protect against heart disease.
One cup of pomegranates contains 144 calories, 7 grams of fiber, 78% water, 20% of the daily vitamin C value, and 24% of the daily vitamin K value.
However, fruits are not a miracle pill for weight loss.
Only if they are combined with a healthy diet and lifestyle will you achieve optimum health and the ideal body shape that you seek.
9 Best Vegetables For Weight Loss
Vegetables contain a lot of fiber and are rich in nutrition like essential minerals and vitamins that can help your body to improve metabolism and burn belly fat later. Adding these to your diet can not only help you on your weight loss journey but can also help you live a long and healthy life.
1. Spinach and Other Leafy Greens
Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well. Few studies have been done on the fat-burning abilities of spinach and the very healthy vegetable has emerged as the winner in this category. Add a little cooked or blanched spinach to your breakfast or lunch to keep your body on track to burn some major fats.
2. Mushrooms
Mushrooms are delicious and loved by both vegetarians and non-vegetarians alike. They have also started appearing as an ingredient in coffee to increase its nutritional value. Mushrooms are known to promote weight loss and fat burning by regulating blood glucose levels. Added Bonus? They are rich in protein and can help increase your metabolism, resulting in fat loss.
3. Cauliflower and Broccoli
In addition to high-quality fiber and health-promoting minerals and vitamins, broccoli contains phytochemicals that help increase body fat loss. The same goes for cauliflower. In addition to filling, cauliflower helps fight inflammation and contains the phytonutrient sulforaphane, as well as a good amount of folate and vitamin C.
4. Chili
A lot of health freaks swear by chili peppers for burning fat. Recent studies have shown that the heat generated by consuming chilies helps in using more calories and essentially oxidizes the layers of fat in the body. But, if you don’t like the burning of chilies, all non-hot varieties of the fruit can, as they contain ‘capsaicin’, which is responsible for burning fat.
5. Pumpkin
Low in calories and high in fiber, pumpkin is one of the best vegetables to include in your weight loss diet. Whether you want to blanch it in salads or add pumpkin powder to your smoothies and vegetable drinks, pumpkin can help you achieve your body goals faster.
6. Carrots
Carrots are one of the best low-calorie vegetables to include in your weight loss diet. Carrots are rich in both soluble and insoluble fiber and hence are a perfect fit when it comes to healthy weight loss. Mix it with other fruits or vegetables to make a healthy, nutrient-rich fat-burning juice, or stir it into your meat dishes to let this veggie work its magic on you.
7. Beans
Beans are one of the healthiest foods you can eat, but they’re especially great for belly fat loss because they’re rich in soluble fiber, which fights bloating that leads to belly fat. Some studies have linked the consumption of beans to a lower risk of obesity.
8. Asparagus
Asparagus is not as popular as the others on this list, but it is a wonder food when it comes to burning fat and slimming down. Shatavari contains the chemical asparagine, which is an alkaloid that acts directly on cells and breaks down fat. You can roast asparagus and eat them directly with dips or stir-fry them with other mains.
9. Cucumber
Cucumbers are good for detoxifying your system and due to the presence of water and fiber, they also fill you up, so you don’t need to eat more often. They are regularly used in making fat-burning juices, as they are very low in calories and hence, can be consumed as a healthy mid-meal snack as well.
Apart from eating a healthy and clean diet, exercise is also important for reducing belly fat and you cannot give up the hustle if you want to see results. Also, just exercising and not paying attention to your diet is not going to make any difference. To reduce belly fat and keep it off, it’s important to keep your stress levels down, get enough sleep and drink enough water, as well as get regular checkups for hormonal imbalances. It’s time to stop procrastination and make some real effort.
Saurabh Goel
Saurabh Goel is the Founder and CEO of the Training and Counselling Company Brain Soul & You’. He is an NLP Wellness Coach, Life Coach, Brain analyst, and Trainer for Education, Corporate, and Entrepreneurship. For more than 5 years, he delivered presentations on entrepreneurship, mind programming, and motivation. He did his B.tech in IT and later choose to be a successful psychologist.