may have heard previously that eating low-calorie fruits and veggies equal dropping pounds like it’s hot. But new research suggests that the math doesn’t quite add up. In an American Journal of Clinical Nutrition
review, dieters who increased their fruit and vegetable intake didn’t lose weight
Also, British researchers found that people who ate six servings of produce a day for two months shed no more weight than those who consumed only one.
The reason: Instead of swapping out less-healthy fare for fruits and veggies, people may have been eating the same foods plus the produce, says lead review author Kathryn Kaiser, Ph.D., an instructor of biostatistics at the University of Alabama at Birmingham School of Public Health. Or they may have felt so disciplined about having a salad for dinner that they indulged in say, cake for dessert.
“We know that replacing high-calorie foods with low-calorie ones is effective,” Kaiser says. So, rather than simply tacking veggies onto your meal, also scale back on fatty dishes. For instance, have roasted cauliflower instead of mashed potatoes. And make produce the star. Fill half your plate with colorful non-starchy vegetables, such as broccoli, carrots and bell peppers, or fruit; one-quarter with whole grains, such as brown rice; and the rest with lean protein, like fish, chicken or