2023-05-04 13:30:13
Fruits are natural, ready-to-use snacks packed with vitamins, fiber and other nutrients that support healthy eating. Plus, fruit is generally low in calories and high in fiber, which can help you lose weight. In fact, fruit consumption is linked to lower body weight and a reduced risk of diabetes, high blood pressure, cancer and heart disease.
Here are 11 of the best fruits to eat for weight loss
1. Grapefruit
Grapefruit is commonly associated with diets and weight loss. Half a grapefruit contains only 39 calories but provides 65% of the daily reference intake (RDA) of vitamin C. Red varieties also provide 28% of the RDA of vitamin A. In addition, grapefruit has a low glycemic index (GI), which means it releases sugar more slowly in the blood. A low-GI diet may promote weight loss and weight maintenance, although the evidence is limited. In a study of 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks led to a decrease in calorie intake, a 7.1% drop in body weight, and a improving cholesterol levels. While grapefruit can be eaten on its own, it can also be added to salads and other dishes.
2. Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams). They have also been found to promote weight loss. In one study, women were given three apples, three pears, or three oatmeal cookies daily for 10 weeks. The apple group lost 0.91 kg and the pear group 0.84 kg, while the weight of the oat group did not change. Additionally, an observational study of 124,086 people determined that people who ate apples lost an average of 0.56 kg per daily serving over a four-year period. Because low-calorie fruits like apples are more filling, you can eat fewer other foods throughout the day. In particular, an apple is almost three times more filling than a chocolate bar. Apples can be enjoyed in different ways, whether cooked or raw. Try adding them to hot and cold cereals, yogurts, stews and salads, or baking them in the oven.
3. Berries
Berries are low-calorie nutrient powerhouses. For example, a half cup (74 grams) of blueberries contains only 42 calories but provides 12% of the RDI of vitamin C and manganese, as well as 18% of vitamin K. One cup (152 grams) of strawberries contains less than 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI of vitamin C and almost 30% of manganese. Berries have also been shown to be satiating. A small study found that people given a 65-calorie berry snack ate less at the next meal than those given candy with the same number of calories. Also, eating berries can help lower cholesterol, blood pressure, and inflammation, which can be especially helpful for people who are overweight. Fresh or frozen berries can be added to cereal or yogurt for breakfast, mixed into a healthy smoothie, or incorporated into a salad.
4. Stone fruits
Stone fruits are a group of seasonal fruits with a fleshy exterior and a pit inside. They include peaches, nectarines, plums, cherries, and apricots. Stone fruits are low on the glycemic index, low in calories, and rich in nutrients like vitamins C and A, making them ideal products for people trying to lose weight. For example, a medium peach (150 grams) contains 58 calories, while a cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) contain only 60 calories. Compared to unhealthy snacks like chips or cookies, stone fruits are a more nutrient dense and filling option. Stone fruits can be eaten fresh, cut into pieces in fruit salads, mixed into hearty porridge, or even grilled or added to savory dishes like stews.
5. Passion fruit
The passion fruit, native to South America, grows on a beautiful flowering vine. It has a strong outer bark, which is purple or yellow in color, and a mass of pulpy edible seeds inside. One fruit (18 grams) has only 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron and potassium.
For such a small fruit, passion fruit contains a lot of dietary fiber. In fact, five of them give 42% of the RDI for less than 100 calories. Fiber slows down your digestion, helping you feel full longer and controlling your appetite. Additionally, passion fruit seeds provide piceatannol, a substance linked to lowering blood pressure and improving insulin sensitivity in overweight men. To lose weight, it is best to consume the whole passion fruit. It can be eaten on its own, used as a garnish or garnish for desserts, or added to drinks.
6. Rhubarb
Rhubarb is actually a vegetable, but in Europe it is often prepared as a fruit. Although it only has 11 calories per stalk, it contains almost a gram of fiber and nearly 20% of the RDI of vitamin K. Additionally, rhubarb fiber may help reduce high cholesterol, a common problem for people who struggle with their weight. Rhubarb stalks can be stewed. Although it can be used in many ways, including in desserts, it’s best to stick to low-sugar rhubarb dishes when trying to lose weight.
7. The kiwi
Kiwis are small, brown fruits with bright green or yellow flesh and tiny black seeds. Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate and fiber, and have significant health benefits. In one study, 41 people with prediabetes ate two golden kiwis a day for 12 weeks. They found higher levels of vitamin C, a reduction in blood pressure and a 3.1 cm reduction in waist circumference. Other studies indicate that kiwi may help control blood sugar, improve cholesterol and promote gut health. So many additional benefits for weight loss.
Kiwis have a low GI, so even though they contain sugar, it is released more slowly, reducing blood sugar spikes.
Also, kiwis are rich in dietary fiber. A small peeled fruit (69 grams) contains over 2 grams of fiber, while the peel alone provides an additional 1 gram of fiber. Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase satiety and improve gut health.
The kiwi is soft, sweet and delicious when eaten raw, peeled or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.
8. Melons
Melons are low in calories and have a high water content, which makes them very weight loss friendly. A single cup (150-160 grams) of melon, such as honeydew melon or watermelon, provides a modest 46-61 calories. Although low in calories, melon is high in fiber, potassium and antioxidants, such as vitamin C, beta-carotene and lycopene. Additionally, consuming fruits with high water content can help you shed unwanted pounds. However, watermelon has a high GI, so portion control is important. Melons can be eaten fresh, cubed or balled to complement a fruit salad. They’re also easy to blend into fruit smoothies or freeze into fruit popsicles.
9. Oranges
Like all citrus fruits, oranges are low in calories and high in vitamin C and fiber. They are also very satisfying. In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar. While many people consume orange juice rather than orange slices, studies have shown that eating whole fruit, rather than drinking fruit juice, not only results in decreased hunger and calorie intake, but also an increase in the feeling of satiety. Therefore, if you are trying to lose weight, eating oranges may be better than drinking orange juice. This fruit can be eaten alone or added to your favorite salad or dessert.
10. Bananas
When trying to lose weight, some people avoid bananas due to their high sugar and calorie content. While bananas are higher in calories than many other fruits, they are also higher in nutrients, providing potassium, magnesium, manganese, fibre, many antioxidants and vitamins A, B6 and C. Their low to medium GI can help control insulin levels and regulate weight, especially for people with diabetes. Additionally, one study showed that eating one banana a day reduced both blood sugar and cholesterol in people with high cholesterol. High-quality, nutrient-dense, low-calorie foods like bananas are essential to any healthy weight loss plan. Bananas can be enjoyed on their own as a convenient on-the-go snack or added, raw or cooked, to a wide variety of dishes.
11. Lawyers
Avocados are fatty, high-calorie fruits grown in warm climates. Half an avocado (100 grams) contains 160 calories, making it one of the highest calorie fruits. The same amount provides 25% of the RDI in vitamin K and 20% in folate. Despite their high calorie and fat content, avocados may promote weight loss. In one study, 61 overweight people followed a diet containing either 200 grams of avocado or 30 grams of other fats (margarine and oils). Both groups recorded significant weight loss, indicating that avocados are a smart choice for people looking to lose weight. Avocados can replace butter or margarine on bread and toast. You can also add them to salads, smoothies or sauces.
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