Best Fruit Combo For Weight Loss

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The best fruit combo for weight loss is a tasty and nutritious smoothie that has you feeling satiated while helping you to shed extra pounds. Weight management is always a hot topic both from an educational and health perspective. Finding the correct diet and exercise balance is key to making any changes to your lifestyle.

What Fruit Combinations Work Best for the Body?

What Fruit Combinations Work Best for the Body?

Loaded with vitamins and antioxidants, fruits support our health and wellbeing. Some are rich in fiber, leading to better digestion. Others boast large doses of vitamin C, keeping our immune system strong. Yet, many people experience digestive distress after eating fruits. Even though all fruit is good for you, there are some rules to keep in mind when enjoying these treats. That’s where the concept of food combining comes in.

What’s Food Combining All About?

Food combining has its roots in Ayurvedic medicine. Your body digests food at varying rates. Meat, for instance, requires more time to digest compared to fruits and vegetables. Additionally, the protein in meat is broken down into amino acids by different digestive enzymes than those responsible for processing plant-based foods. Modern science supports these claims.

Another theory is that different foods have different pH levels, which may impact digestion. They can be acidic, alkaline or neutral. Meat and dairy, for example, are considered acidic foods. All vegetables are alkaline foods. This applies to fruits as well. For instance, oranges and limes are acidic, while avocados and mangoes are alkaline.

Eating two or more fruits that have different digestive needs may cause bloating and overall discomfort. Melons, for example, are over 90 percent water and digest very quickly. If you combine them with avocado, which is high in fat and takes longer to digest, they will ferment in the gut.

For optimal digestion, it’s recommended to mix foods with similar qualities, such as apples with pears and oranges with grapefruit. This may help improve gut health, relieve bloating and prevent digestive distress. Additionally, certain food combos can boost your immune system, reduce inflammation or enhance liver function.

Eat Melons Alone

Due to their high water content, melons don’t pair up with any other fruits. Add different types of melons on your plate for extra flavor and nutrition. Mix cantaloupe, watermelons, honeydews, Crenshaw melons, Hami melon and other varieties.

This naturally sweet fruit is rich in vitamins, antioxidants and dietary fiber. It keeps you hydrated and scavenges oxidative stress. Plus, it provides vitamin C, which is essential for a strong immune system. Watermelon, for instance, is high in lycopene, an antioxidant that fights inflammation and supports cardiovascular health. It also contains l-Citrulline, an amino acid that may help improve exercise performance.

Blackberries and Grapes

Blackberries are high in citric acid, while grapes have low levels of acidity. Their digestion time is similar (30 to 40 minutes). Both fruits deliver large amounts of antioxidants, such as anthocyanins, catechins, ellagic acid and resveratrol. These compounds protect your body from oxidative damage, slow the aging process and may inhibit tumor growth.

You can also mix blackberries with other berries, such as strawberries, blueberries or raspberries. This will increase antioxidant levels in your diet and enhance your natural defenses. All berries are rich in vitamin C, offering immune support.

Kiwi, Papaya and Guava

These tropical fruits have similar acidity levels and go well together. They’re high in vitamins A, C and E as well as folate, potassium and antioxidants.

Kiwi, for example, has been shown to decrease blood pressure and improve endothelial function. Papaya supports eye health due to its high content of zeaxanthin. It also provides vitamin K, which improves calcium absorption and promotes bone health. Guava is rich in fiber, leading to better digestion. It’s also an excellent source of lycopene, an antioxidant that may protect against breast and prostate cancers.

These are just a few of the many fruit combos you can try. Ideally, eat fruits on an empty stomach or between meals. Avoid combining them with meat, dairy and other foods that take longer to dige

Best Fruits For Weight Loss, According To A Nutritionist

They’ll help you satisfy those sweet cravings.

Calling all people with a sweet tooth! One of the hardest parts of any diet is fighting back against cravings for sweet, sugary foods, amiright? But when it comes to dieting, not all sugar is created equal. While your diet may have strict rules against the refined sugars found in treats like cupcakes and cookies, natural sugars (like the ones found in fruits) usually aren’t off limits.

“[Fruit] is a nutritious item to enjoy during a weight-loss journey as a treat and to decrease your cravings for other less healthy sweet foods,” says Amy Shapiro, RD, founder of Real Nutrition. Fruit can also help you feel fuller for longer, due to the fiber content in many kinds. But that doesn’t mean you shouldn’t track your sugar intake when eating fruit. Too much sugar of any kind could still thwart your weight-loss goals, and lots of fruits pack a ton of it.

If you’re trying to lose weight, Shapiro recommends having no more than two servings of fruit a day, or three if you’re active. One serving of fruit can either be a whole fruit that fits in your hand, like an apple or orange, or one cup of cut fruit, like a fruit salad. You should stick to eating fresh fruit; Shapiro advises against eating a ton of dried fruit if you’re trying to lose weight, as the dried fruit’s sugar becomes more concentrated as it loses volume. “The servings of dried fruit are very small, very sweet, and very high in sugar,” she says. “For example, dried mango contains 29 grams of sugar for four slices.” Shapiro also says that people tend to typically overeat dried fruit because of the small serving sizes.

But if you eat fresh fruit, and you take stock of your servings, fruits can keep you on track for your weight-loss goals. If you’re curious which fruits are the best when it comes to weight loss, try this list of 11 recommendations from Shapiro. They have the highest fiber content, the lowest sugar, and are the healthiest options for weight loss.

Papaya

Papaya or Papaw (Carica papaya), cut in cross-section, Caricaceae

Shapiro says papaya is rich in enzymes that can ease distress in the gastrointestinal tract and reduce bloating. The fruit is also low-calorie and full of fiber. It’s tasty on its own, but she says it also pairs well with some fresh lime juice and a little sea salt.

Per serving: 60.2 cals, 15.1g carbs, 10.9g sugar, 0.7g protein, 0.4g fat, 11.2g sodium, 2.4g fiber

Lemons

Whole and halved lemon

Getting enough water is crucial to any diet, and adding lemon to water makes it tastier, so you’re bound to drink more of it, says Shapiro.

Per serving: 61.5 cals, 19.8g carbs, 5.3g sugar, 2.3g protein, 0.6g fat, 4.2g sodium, 5.9g fiber

Grapefruit

Pink grapefruit

Grapefruit is low in sugar and high in fiber, and one serving size is pretty large, so chances are you’ll feel satisfied for a while after eating it. People reported losing 7.1 percent of their body weight on average after eating grapefruit or drinking grapefruit juice before their meals for 12 weeks, according to a study in Nutrition & Metabolism.

Per serving: 73.6 cals, 18.6g carbs, 16.1 sugar, 1.5g protein, 0.2g fat, 0g sodium, 2.5g fiber

Acai

Acai berries

It may be hard to find the actual fruit, but Shapiro says frozen acai packets or powder—that can easily be added to a smoothie or bowl—can be just as healthy, as long as you get the unsweetened kind. Acai is super high in antioxidants, low in sugar and high in fiber—a magic combo.

Per serving: 70 cals, 4g carbs, 2g sugar, 1g protein, 5g fat, 10mg sodium, 2g fiber

Pineapple

Pineapple with piece taken out

“It’s juicy, tangy, and filled with bromelain, which helps with digestion by breaking down protein,” says Shapiro. Heads up, pineapple skews higher in sugar, so keep track of your serving size with this one.

Per serving: 82.5 cals, 21.6g carbs, 16.3g sugar, 0.9g protein,0.2g fat, 1.7g sodium, 2.3g fiber

Avocados

Avocados

Avocado is way higher in calories that most other fruit (yes, avo is a fruit!). But eaten in moderation it can help promote weight loss, as it may help squash your appetite, according to a study published in Nutrition Journal. The study determined that overweight individuals who ate half a Hass avocado with their lunch reported satiety for up to five hours after lunch. Win!

Per serving: 218 cals, 11.6g carbs, 0.9g sugar, 2.7g protein, 19.9g fat, 9.5g sodium, 9.1g fiber

Pears

Pear

Another fruit high in fiber, pears can help keep your satiety high and your digestive system operating smoothly, says Shapiro.

Per serving: 85.5 cals, 22.8g carbs, 14.6g sugar, 0.5g protein, 0.2g fat, 1.5g sodium, 4.7g fiber

 Best Fruits for Weight Loss

healthiest fruits for weight loss

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If you’re trying to find and maintain your healthiest weight, you likely already know the satisfying powers of protein and the filling properties of fiber.

That’s why you’re eating all that grilled chicken and seared tuna. It’s why you’ve been steaming up crunchy broccolini and roasting all that cauliflower. That’s good stuff.

But maybe you’ve even heard internet “experts” telling you that you should stick to those lean proteins and vegetables and you should avoid fruit because fruit houses massive amounts of calorie-laden, waist-expanding, totally toxic sugar.

Fruit is great for weight loss and maintenance—as well as a healthy diet overall. In fact, “most have a high water content which also helps with satiety and fullness,” says Maggie Michalczyk, M.S., R.D.

Yes, fruit does contain sugar, but it’s not added sugar, the type that you’d find in so many processed foods. Fruit’s naturally occurring sugar also comes paired with fiber, and that nutrient helps regulate your blood sugar response to that sugar. Fruit is also not all that easy to overdose on—like you can with processed foods with lots of added sugar. (Honestly, when’s the last time you scarfed down a whole bowl of pears?)

Fruit is also loaded with nutrients your body needs: disease-fighting antioxidants, essential vitamins, and necessary minerals.

And if you’re worried about calories, compare a handful of fruit slices to a handful of store-bought refined snacks or desserts. The two don’t even come close.

The point is, just eat fruit.

So now that you’re ready to bring fruit into your weight loss plan, which to eat? Look, all fruit is great. Aim for a wide variety—from mangos to starfruit to coconut to bananas to berries to you get the point.

Pineapple

Pineapple is bursting with many vitamins and minerals and is a great fruit to satisfy your sweet tooth.

man swimming with pineapples

Snack on pineapple for more vitamin C, manganese, and antioxidant power. Add it to smoothies or make a pineapple granita for a cold treat.

Watermelon

“Watermelon is 92 percent water. Its water helps to fill you up, plus you’re getting the antioxidant lycopene, which can be protective of prostate cancer in men,” Michalczyk

says. Plus, watermelon is refreshing during the warmer months and goes well in pretty much any dish. Make a simple salad with mint and feta, topped with a drizzle of olive oil.

Grapefruit

“You often hear about the grapefruit diet as a means to lose weight, but is it effective? While grapefruit won’t suddenly melt fat away, the water content of grapefruit can help you to feel fuller,” she says. Eat half a grapefruit for breakfast with a bit of honey and Greek yogurt.

Pears

One pear contains six grams of fiber, making pears a great fruit to help keep you full, help you to eat less.

“Pears are also a good source of potassium, an important mineral for active muscles,” Michalczyk says, so enjoy them after a tough workout in a salad or with some nut butter.

Avocado

Technically a fruit, avocados are great for weight loss because they contain healthy fat. That fat can help keep you fuller for longer. “While it’s not a low-calorie fruit, its fat content, along with healthy monounsaturated fat, is great for your heart and avocado contains vitamin E and potassium,” she says. Try some a post-workout smoothie.

Blueberries

Blueberries are a good source of fiber—it’s that fullness thing. And they’re easy to snack on and handy—no peeling or chopping needed—to add to foods like oatmeal or a smoothie.

Raspberries

These berries are a great source of fiber.

They contain eight grams of fiber per cup, which will help to keep you full, especially if you pair them with a source of protein like nuts, or nut butter, she says.

Strawberries

Low in calories, and high in nutrients, strawberries are a great addition to your diet if you’re trying to lose weight—their natural sweetness will help satisfy your desire for something sweet.

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