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11 Fruits and Vegetables you must Eat : Weight Loss ~ Nutrition guide | Diet Plan

11 Fruits and Vegetables you must Eat : Weight Loss

Incorporating a variety of nutrient-rich fruits like Amla, Mulberry, Ber, Nimboli (Neem fruit), and Tadgola (Ice Apple) into your daily diet can contribute to your overall well-being. 

These fruits are brimming with essential vitamins, antioxidants, and dietary fiber, supporting digestion, hydration, and metabolism, while their natural flavors offer a wholesome and delicious addition to your daily routine. By embracing these nutrient-packed options, you’re fostering a healthier lifestyle that promotes vitality and wellness.


  1. Amla (Indian Gooseberry):

    • Amla is rich in vitamin C, antioxidants, and fiber.
    • Its high fiber content aids digestion and promotes a feeling of fullness, which can aid in weight loss.
    • The antioxidants in amla help boost metabolism and reduce oxidative stress.
  2. Mulberry (Shehtoot):

    • Mulberries are a good source of dietary fiber, vitamins (like vitamin C and K), and minerals (iron, potassium, and calcium).
    • The fiber content supports digestion and helps maintain a healthy gut.
    • Their natural sweetness can satisfy cravings for sugary snacks.
  3. Ber:

    • Ber fruits are low in calories and high in dietary fiber.
    • Fiber promotes satiety and prevents overeating.
    • They provide a good amount of vitamin C and antioxidants.
  4. Nimboli (Neem Fruit):

    • Neem fruits have a bitter taste and are rich in antioxidants.
    • They may help in detoxification and promoting a healthy metabolism.
    • Bitter foods can suppress appetite and sugar cravings.
  5. Tadgola (Ice Apple):

    • Tadgola is low in calories and rich in electrolytes.
    • Its high water content can help keep you hydrated.
    • It’s a refreshing and healthy snack option.


  1. Tondli (Ivy Gourd):

    • Tondli is low in calories and carbohydrates.
    • It contains dietary fiber that supports digestion and promotes a feeling of fullness.
    • It’s a good source of vitamins and minerals.
  2. Round Kakadi (Indian Round Cucumber):

    • Kakadi has a high water content and is low in calories.
    • It provides hydration and can be a crunchy, low-calorie snack.
  3. Mirchi (Chili Peppers):

    • Different types of chili peppers contain capsaicin, which may temporarily boost metabolism and aid in burning calories.
    • They can add flavor to dishes without adding many calories.
  4. Singhada (Water Chestnut):

    • Singhada is low in fat and calories.
    • It’s a good source of energy due to its carbohydrate content.
    • It can be a suitable option for snacking.
  5. Kand Vegetables (Suran, Sweet Potato):

    • Kand vegetables are starchy, providing a good source of complex carbohydrates.
    • They contain fiber, which helps regulate digestion and keeps you fuller for longer.

Remember, while these fruits and vegetables can be beneficial for weight loss due to their nutritional profiles, a balanced diet and overall healthy lifestyle, including regular physical activity, are key factors for achieving and maintaining weight loss goals. Always consult a healthcare professional before making significant changes to your diet.

Remember, making informed dietary choices is crucial for your health journey, and these fruits can play a vital role in achieving your wellness goals. By nurturing your body with these vibrant and nutrient-rich choices, you’re taking an essential step towards a more nourished and energized you.