10 Spring Foods For Weight Loss

Trying to trim down? Stock your shopping cart with these fresh, fat-fighting picks.

Artichokes

“The beauty of an artichoke is that it takes a while to eat, so it’s almost impossible to overindulge,” explains Wendy Bazilian, registered dietitian and author of The SuperFoodsRx Diet. Bonus: One medium bulb contains a mere 64 calories and a whopping 10 grams of filling, appetite-reducing fiber. And half a cup of artichoke hearts (which are a great addition to salads and pasta) has 45 calories and seven grams of satiating fiber. Bonus: This spring pick is also packed with a compound called cynarin, a substance that naturally reduces cholesterol. Just don’t pair this veggie with a diet-sabotaging dip: “If you’re eating a whole artichoke, skip the melted butter and instead dip the leaves in a figure-friendly, yogurt-based dressing to make sure you don’t consume excess fat and calories,” advises Bazilian.

Sugar Snap Peas

These sweet, crunchy pods are only 26 calories per cup, so you can chomp on them until you’re green, says Amy Goodson, a registered dietitian at Ben Hogan Sports Medicine in Fort Worth, TX. “They’re great in a salad, or as a snack with low-fat dressing." Bonus: Like all peas, sugar snaps are rich in fiber, folate, and are especially potent in vitamin K, a bone and blood-building nutrient, she says.

Strawberries

“Of all fruit, berries, including strawberries, are the richest in health-enhancing antioxidants, yet ounce for ounce, they’re the lowest in calories, making them a waist-watcher’s best friend,” says Goodson. One cup of strawberries contains just 49 calories and zero grams of fat, but three grams of hunger-fighting fiber. What’s more, studies show that a diet rich in berries helps fight free-radical damage that can contribute to skin woes like wrinkles and cancer.

Asparagus

One large asparagus spear contains just four calories. Even better? “Asparagus is a water-rich vegetable, and research shows that maintaining proper hydration can improve metabolism, helping your body burn even more calories all day long,” explains Bazilian. Bonus: “This spring veggie is also high in immune-boosting vitamins A and C, and contains potent cancer-fighting phytochemicals, too,” she says. To make asparagus extra tasty, Bazilian recommends roasting it in the oven (drizzle with a little olive oil, season with salt and pepper, then cook for about 10 minutes at 400 degrees).

Cilantro

This spring herb, which can be added to everything from salsa to salads, is a dieter’s secret weapon, says Bazilian. Why? “Half a cup of fresh cilantro contains just one calorie, so you can add lots of satisfying flavor with zero guilt.” In fact, a study from Virginia State University showed that subbing slimming herbs and spices such as cilantro for fattier flavorings helped people lose ten pounds over the course of a year.

Cucumbers

With a cup of slices at 16 calories, what’s not to love about cucumbers? “Because cukes are high in fiber and contain lots of water, they also fill you up, so you’ll be less likely to spoon up high-fat fare later,” says Goodson. This also explains why one recent study from Penn State University found that having a salad filled with water-rich vegetables such as cucumbers helped people reduce their overall calorie consumption by a whopping 12 percent.

Pineapples

Skip the canned stuff (which is usually soaked in waist-widening syrup) and opt for fresh pineapple, which is at its peak in spring. “Although pineapple is slightly higher in fructose (natural fruit sugar) than most produce, it’s still light. One cup of cubed chunks contains just 82 calories, making it a much better sweet treat than, say, ice cream,” says Goodson. Bonus: Pineapple is also an excellent source of bromelain, an enzyme that’s been shown to reduce the inflammation that can contribute to diseases like arthritis and cancer, and to aid digestion, too -- which is why it's been used for centuries to soothe stomach woes.

Avocados

Avocados are higher in fat and calories than your average veggie. They possess about 120 calories and 11 grams of fat per half cup cubed -- but the fat they do contain is the heart-healthy monounsaturated kind, explains Bazilian. Another fat fact: “It not only helps your body fully absorb crucial vitamins like A, E, D and K, it also takes a long time to digest, which helps you feel fuller longer,” she explains. In fact, numerous studies have shown that a Mediterranean-style diet that contains fat from vegetables like avocados is extremely effective for keeping weight off long-term. To tap into this veggie’s waist-whittling powers, Bazilian recommends using avocado in place of cheese and mayo on sandwiches and salads.

Bananas

Need a fast, healthy snack? Nibble on a banana, advises Goodson. “They’re easy to transport, contain around 100 calories each, and are very versatile. For example, bananas can be chopped into oatmeal or cereal, put on a peanut butter sandwich or added to a smoothie to enhance thickness and flavor.” What’s more, bananas are naturally rich in potassium, a nutrient that helps regulate blood sugar, as well as energy-boosting B vitamins, says Goodson, making this fruit a perfect pre- or post-workout food.

Nectarines

Peaches get good press, but nectarines, which are in season starting in April, deserve equal attention. “They’re super sweet, but at only 60 calories each, you can indulge with zero guilt. Plus, their skin is chocked with satiating soluble fiber, which in addition to being filling, can also lower cholesterol,” explains Bazilian. What’s more, research shows that nectarines are filled with lycopene and lutein, two powerful, natural compounds that have been shown to slash a person’s risk of cancer and heart disease.