The best fruits and vegetables for losing weight

Before we start out, of course all fruits and vegetables are good for you to consume, so don’t cut any out just because they may not be one of the weight-loss juggernauts listed below. You know better.

Monica Bertoia, a research associate at the Harvard TH Chan School of Public Health and Brigham & Women’s Hospital in Boston, was curious about the health impact of certain fruits and vegetables over others — could some of them be more helpful in terms of losing weight?

Working with 133,468 men and women living in the U.S., Bertoia, whose study was published in PLOS One, observed that increasing consumption of fruits and non-starchy vegetables led to a significant weight change over several four-year intervals.

Almost all fruit produced the same results, while vegetables containing lots of fibre and low carbohydrates (like broccoli and Brussels sprouts) led to greater weight loss, which Bertoia says is because they make you feel full.

On the flip side, starchy vegetables like corn and potatoes seemed to cause weight gain over time.

For each extra serving of fruit they ate per day, participants lost 0.53lb (0.24 kg), and for each extra serving of non-starchy vegetables consumed per day, they lost 0.25lb (0.11 kg). Over time, if eaten on the regular, a diet rich with these fruits and vegetables leads to significant, healthy weight loss, according to the study.

Check out which fruits and vegetables were the most successful in shedding pounds in the gallery, below.

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The best fruits and vegetables for losing weight

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  Berries

  Chock-full of antioxidants and vitamins, eating berries is already a no-brainer. With weight loss to boot, we'll be hooking them up to our veins.Thinkstock

• Broccoli

  This hearty vegetable has so many health benefits -- it lowers cholesterol, has potential anti-cancer agents, and is high in dietary fibre, among a zillion other things -- if you're not eating it regularly, start now.Thinkstock

• Apples

  Apples are simply delicious, and they come in so many different varieties, it's tough to get bored of them. They also contain some of the highest-known concentrations of antioxidants of any food on Earth.Thinkstock

• Bok Choy

  OK, so this one might not be a staple in your diet, but it could/should be. Tasty and simple to cook, bok choy is high in Vitamins A and C.Thinkstock

• Pears

  Delicious pears are often relegated to the side of the fruit family, but they shouldn't be. They're tasty, full of fibre, and are great in dishes of all kinds.Thinkstock

• Brussels Sprouts

  Any which way, Brussels sprouts are tasty little balls of goodness. Raw sprouts are jam-packed with Vitamin K and an array of B vitamins. If you needed another reason to eat them, weight loss is one.Thinkstock

• Cauliflower

  Broccoli's oft-neglected cousin is having a sort of renaissance at the moment -- you'll even be able to find it in pubs or fairs. Low in carbs and high in dietary fibre, sit back and enjoy.Thinkstock

• Spinach

  This leafy green doesn't just rev up Popeye, it can do the trick for you too. Spinach contains iron, calcium, potassium and many other wonderful things that do a body good. Thinkstock

• Tofu

  We think tofu has gotten a bad rap. Associated with hippies and "tree-huggers," the food is actually a great nutritional choice in its pure form (but not in excess). It can reduce the chances of heart disease and is a smart choice if you need added protein in your diet.Thinkstock

• Soy Beans/Edamame

  Yum. This common sushi appetizer, like tofu (since it's essentially the same thing), is a protein-packed snack that'll satiate you much longer than a chocolate bar will.Thinkstock

• Kale

  As if this food needs more support. Kale has skyrocketed in terms of popularity over the past few years, and it shows no signs of stopping. Rich in Vitamins K and C, along with calcium and fibre, this dark-green veggie is the cure for what ails you.Thinkstock