Fruits for weight reduction struggle with maintaining a healthy weight? Fruits are the most perfect when it comes to weight reduction. Fruits provide low on calories and a lot of fiber, which makes them helpful at reducing your weight. Fruits have been used throughout centuries to maintain weight because they contain natural ingredients that can easily get absorbed in your body without harming it. Here’s a list of 23 fruits that are best for weight loss and help you lose weight naturally.
Fruits For Weight Loss: 7 Best Fruits To Cut Belly Fat Naturally
You all must have climbed trees to get your favourite fruit, right? Although, it might be available in the market, but breaking it from the branch has its own vibe and somehow tastes better. Well, fruits are something that can never be said ‘no’ to. From different shapes, colour, to tastes, everything is interesting about them. Each fruit has its own flavour and its own kind of sweetness.
Have you ever tried to find out why we have always been told to add fruits to our diet? Or why do dietitians recommend people fruits for weight loss? This is because every fruit has a secret ingredient that makes it special and different from others. Let us read more about them and know the best ones you should include in your diet.
Why Fruits Are Important?
A diet rich in fruits is the healthiest of all. It provides your body with vitamins, minerals, fiber, and other health benefits. Moreover, it improves your overall body health and keeps you away from certain diseases. However, dietitians recommend people on their journey of losing weight certain fruits for weight loss. Let us see which ones they are.
Best Fruits For Weight Loss
Below are the best fruits for weight loss to include in your everyday meal plan.
Papaya is also called pawpaws or papaw and has many health benefits.
- Papaya is one of the best fruit for weight loss as it is rich in fiber, Vitamins C, A, and plant compounds like papain that is healthy for your body.
- It also helps reduce the oxidative stress and risk of other several diseases as it has powerful antioxidants.
- Being rich in antioxidants, papaya reduces the risk of certain cancers and also slows down the progression of cancer.
- Papaya moreover, is rich in vitamin C and lycopene that further keeps the heart healthy and reduces the risk of heart diseases.
- It reduces inflammation as papaya is high in carotenoids.
- Also, papaya improves constipation and symptoms of IBS. The seeds of papaya also treat ulcers.
An apple a day keeps the doctor and weight gain away.
- Apples contain a good amount of fiber, vitamins like C, and E, polyphenols, and antioxidants that are all beneficial for your health.
- This fruit is among the best fruits for weight loss as it has high water content and fiber that keeps you full for a longer period of time. Moreover, it also has anti-obesity effects due to the presence of polyphenols.
- Also, apples contain high soluble fiber that lowers cholesterol levels and lowers blood pressure and the risk of stroke due to the presence of polyphenols.
- Due to the polyphenol content, apples also reduce the risk of type 2 diabetes.
- It improves, your gut bacteria and prevents your body from chronic diseases.
- Apples contain antioxidants and anti-inflammatory properties that keep the immune system healthy and also prevent asthma.
Kiwi fruit is also known as Chinese gooseberry and has many health benefits.
- Kiwis are best to include in your diet as they contain several vitamins like C, minerals, and fiber further improving immune health.
- They are rich in potassium, fiber, and antioxidants that regulate the blood pressure and keep the pressure in check by relaxing the blood cells.
- Also, being rich in zeaxanthin and luctien kiwis improves the vision of your eyes and protects you from macular degeneration
- Consuming kiwis daily are good for the brain also. As it contains vitamin K prevents blood clotting and reduces the fat in the blood.
- Kiwis are among the best fruit for weight loss as it is high in water content, soluble and insoluble fiber, and low in calories.
- Moreover, kiwis play an important role in cellular functioning by protecting the cells and building and regenerating the tissues.
Watermelon is a thirst-quenching fruit with many health benefits.
- Watermelon is the best fruit to keep you hydrated as it has a high content of water, also supporting you’re all over health.
- It is rich in vitamins A, C, lycopene, and cucurbitacin E which are powerful antioxidants.
- Also, it prevents you from certain types of cancers as watermelon contains a good amount of plant compounds.
- Moreover, it helps lower the blood pressure and cholesterol levels due to the presence of lycopene and citrulline further keeping the heart healthy.
- Watermelon helps reduce the high levels of inflammation further linked to illness as it has strong compounds.
- Lycopene present in a watermelon prevents macular degeneration and keeps your eyes healthy due to the presence of anti-inflammatory properties.
Apart from eating raw, you can enjoy this yummy fruit in an icy form also. Dietitian Mac presents you with a recipe for weight loss watermelon slush which is perfect for these summers.
Here are 11 fruits that are low in sugar and high in fiber that make healthy options for weight loss
Fruit can be a healthy and nutritious snack, but some are better than others when it comes to weight loss. Here are 11 fruits that are low in sugar and high in fiber that make healthy options for weight loss.
11 fruits to include in your weight loss diet
One medium apple contains 104 calories and 4.8 grams of fiber. Due to their low calorie content and high fiber content, apples may help support weight loss.
Research focusing on children and adolescents showed that the body mass index (BMI) z-score of people who ate whole apples and apple products was lower than those of people who did not consume apples. The latter group was more likely to suffer from obesity.
Blueberries, strawberries, and raspberries contain high amounts of vitamins, minerals, manganese, and antioxidants. Strawberries are loaded with vitamin C and manganese, and blueberries are rich in vitamin K.
Despite being low in calories, berries make you feel full quite quickly and can help reduce cholesterol and blood pressure levels.
Grapefruit is an excellent source of vitamin C. Half a grapefruit contains 65 calories and 2.5 grams of fiber.
A study on 85 adults with obesity found that participants who ate grapefruit or drank grapefruit juice before meals experienced a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels. While the participants who drank water before meals experienced a similar reduction in body weight, their cholesterol levels did not improve.
It is important to note that you should not consume grapefruit if you are taking certain medications, including statins, calcium channel blockers, and some psychiatric drugs. This is because grapefruit might affect the way the medications work.
One kiwi contains 44 calories and 2.3 grams of fiber. Kiwis are also rich in vitamin C.
Reports show that individuals with prediabetes who ate two golden kiwis a day for 12 weeks experienced a 1.2-inch reduction in their waist circumference. Their blood pressure was also lowered.
One medium orange contains 72 calories and 3.7 grams of fiber. Oranges are very filling and may help reduce cravings.
An orange also contains 81.9 mg of vitamin C, which is 109% of the recommended daily value for a female and 91% for a male.
6. Passion fruit
Passion fruit contains 18 calories and 1.9 grams of fiber. This small fruit packs a punch in fiber content, which is great for weight loss.
Passion fruit also has a compound called piceatannol, which is thought to improve blood pressure, heart rate, and insulin sensitivity.
What Fruits Are Good For Weight Loss
Fresh fruit contains abundant nutrients, vitamins, electrolytes, and energy-rich components. Eating fruits as mid-meals or evening snacks helps with weight loss and reduces mid-night sugar cravings. Even though fruits are an excellent source of natural sugar, some fruits benefit more when eaten before or after heavy exercise.
This is because they compensate for the lost nutrition during workouts. Besides, they help balance electrolytes in the body. You can research and know more about best weight loss supplements for women, best weight loss supplements.
Fruits contain high fiber that aids in better excretion and improves bowel movement. Furthermore, they have fewer calories that keep your calorie intake in check. In addition, fruits contain natural ingredients that help you lose fat and promote healthier skin.
Besides, a regular and correct quantity of fruits reduces the risk of developing diseases. These include diabetes, high blood pressure, and other heart conditions later in life.
If you are serious about losing weight, drop the amount of junk food and unwanted fat you consume. In addition to eating fruits, exercising and following a healthy diet has their own advantages. However, making lifestyle changes on your own may be a massive step for some.
In addition, an expert dietician’s help in making a meal plan may sound expensive. Hence, we have created a short list of fruits to help you shed that extra fat and feel more confident. You can try weight loss gummies, CBD for weight loss & a 7-day workout regimen for women to lose weight on Island Now.
If you are looking to bring a change to your diet, add to your diet the fruits listed below. They are a perfect fit for answering your question about what fruits are good for weight loss.
Apples are a popular fruit throughout the world and carry plentiful health benefits. It keeps the doctor away and benefits people who wish to lose weight. Each serving of apple (220 grams) contains about 115 calories and about 24 grams of carbohydrates. Also present are 7.9 milligrams of vitamin C and 5.2 grams of fiber. This amount of nutritional intake is ideal for maintaining a healthy weight. Also, apples are abundant in antioxidants and contain a lot of water.
Studies suggest that eating apples on a daily basis helps burn fat, prevents food cravings, and keeps medical conditions at bay. Moreover, it improves immunity, regulates blood sugar, and promotes bowel movement. In addition, apples are healthy for the heart and gut health.
A single apple provides enough filling to be eaten as a morning mid-meal snack or before a workout. This is because it allows for a rich supply of nutrients and energy before a heavy exercise schedule. It is either eaten raw or with a mix of similar fruits as a fruit salad. Be mindful, and don’t mix apples with other citrus fruits. Instead, eating them with fruits of a similar kind, such as pears, pomegranate, and bananas, is better.
Apple slices, however, are a common choice among the busy working population. Another method of eating apples is by juicing them and adding salt, pepper, and other spices to enhance the taste. Apples are a rich dietary fiber fruit and one of the best for weight loss. A medium-sized apple keeps you full for a few hours.
To conclude, apples are a rich source of fiber, especially when eaten with the skin. Also, apples have low calories and are high in natural sugars that prevent an increase in weight.
Melons are high in water content, especially watermelon. They are low in calories, which makes them an ideal weight loss fruit. In addition, honeydew melons, cantaloupe, and watermelon should be your go-to fruits for weight loss. They are low in calories and are an excellent replacement for sweets and unhealthy junk food.
This is because their sugary taste healthily satisfies your sweet cravings. One cup of melon contains 70 calories, 17 grams of carbohydrates, 1 gram of dietary fiber, and 3.9 grams of sugar. It includes 0 trans fats and cholesterol. The high carbohydrate content doesn’t hamper weight loss but promotes body fat reduction.
Melons are rich in fiber, electrolytes such as potassium, and antioxidants. These nutrients prevent various cancers, such as breast and colon cancer. In addition to vitamin C, melons also have beta-carotene and lycopene. These nutrients improve gum health and prevent precancerous conditions. They are essential for maintaining gut health and avoiding dehydration as well. Regular consumption of melons helps you lose weight faster than you might think.
Watermelon and other melons are the best fruits for weight loss. This is especially true in summers since they have over 80% water content and provide the best water and energy substitute during hot temperatures. Melons are commonly eaten raw by dicing or slicing, and they also taste good as fresh juices mixed with pineapple. Watermelon tastes even better in the form of a desert known as watermelon sorbet.
This recipe is a fun way of adding flavor to your diet. Melons, like other fruits, benefit most when mixed with mid-meals. Besides, having them at least 4-5 hours before sleeping does no harm either.
Kiwis are an excellent source of antioxidants, vitamins, and fibers. They contain tiny seeds that help in losing weight. Available in two varieties, golden and green, which promote weight loss. One hundred grams of kiwi contains about 0.6 grams of fat, 2.8 mg of sodium (electrolyte), and about 15 grams of carbohydrates. They are abundant in folate, vitamin E, vitamin C, and electrolytes.
Kiwis contain healthy fats that magnify good cholesterol levels in the body. In addition to weight loss, kiwis regulate blood pressure and sugar. It also prevents various cancers and improves heart health. Furthermore, the vitamins improve oral health and slow the progression of precancerous conditions. As per studies, this fruit targets high-fat storage areas such as tummy fat. So, if you want to burn belly fat, this is an ideal fruit to try.
The high fiber in kiwi improves bowel movements, which are crucial for those on a weight loss journey. Moreover, the sugar released from the fruit is slow, which helps control the sugar level in the blood. Therefore, it is a good choice for people with diabetes, arthritis, and hypertension.
This delicious and sweet fruit is eaten either as whole fruit or peeled. However, washing and consuming the outer skin of kiwi helps with weight loss. This is because it has high levels of fiber. Eating one kiwi a day for 12 weeks shows significant improvement in weight loss. This is especially true when taken with other activities and a wholesome diet. Kiwis taste best as an evening snack or for midnight cravings.
Berries have a high nutritional value. They are hence, popularly consumed as weight loss fruits. Additionally, they are an abundant source of antioxidants. They thus promote healthy skin and prevent cancer. Yet, overeating fruit is not healthy. Hence eating adequate proportions of berries is necessary.
For instance, half a cup of blueberries contains 39 calories but is abundant in vitamin C, K, and manganese. These minerals and vitamins are all essential for a healthy body. Eating strawberries also has proven health benefits. They, too, are low-calorie fruits that support weight loss.
A study found that berry snacks decrease appetite when taken in controlled portions. They contain high fiber that processes and eliminates body waste faster. As a result, it breaks down stored fat and fastens weight loss. Additionally, it can also burn belly fat.
The vitamins C and K in the berries maintain homeostasis and improve the body’s healing capacity. Berries are flavourful and add taste to bland meals. Whether you eat them with breakfast or lunch, they will surely elevate your mood.
Their natural sweetness soothes your sweet tooth. It also makes a perfect fruit to please your midnight cravings. Berries are easy to carry and thus are a good choice when traveling. They taste best when eaten as whole fruits or in the form of juices. Berries are also a great addition to salads or healthy desserts.
Moreover, they are also added to oatmeals, porridge, or cereals and eaten for breakfast. Berry smoothies are quite a trend these days, and they are a good change from the usual traditional breakfast.
Grapefruits are readily available in the market and have high nutritional worth. Two hundred grams of grapefruits give 60 calories and have proteins, carbohydrates (less than 40% is sugar), and healthy fats. The high fiber content promotes the smooth elimination of waste from the body. The red grapefruit has vitamin A, which is beneficial for the eyes. In addition, it is rich in vitamin C, which promotes healthier skin.
It contains healthy sugar that prevents fruit cravings and effectively regulates sugar levels in the blood. The low glycemic index keeps weight loss in check, unlike fructose-heavy fruit. Eating grapefruit regularly benefits people on a weight journey and improves the health of people with diabetes. In addition, grapefruit consumption improves control over blood pressure and reduces body circumference.
This fruit is a well-accepted weight loss fruit. This is because it is a low-calorie fruit with a low glycemic index and high dietary fiber. It is the favorite fruit of most fitness freaks. It offers the versatility of mixing with other ingredients.
Its delicious taste and juicy flavor allow it to be a part of most meals. Drinking grapefruit juice as a smoothie for breakfast or before meals has abundant health benefits. It helps the body burn fat from stubborn areas like tummy fat. The red grapefruit is often eaten raw. Adding it to desserts, fruit salads, and milkshakes also improves the taste.
Rhubarb is a vegetable but eaten as a fruit in Europe and America. It is another top fruit that prevents gain in weight and hastens the weight loss process. It is low in calories, and its addition to the diet has abundant health benefits. Rhubarb contains catechins, compounds in green tea that aid in weight loss.
While only the leaf stalk of the fruit is edible, it is one the best weight loss fruits. Its low calorie of about 12 per stalk and about 1.2 grams of fiber make it best. In addition, it contains vitamin K, which promotes healing.
The high fiber content helps to lose weight quickly. In addition, catechins boost the body’s metabolism, further promoting weight loss. Moreover, it improves the condition of people with atherosclerosis or narrowed arteries that prevent adequate blood flow throughout the body. Losing body weight becomes essential in people with such medical ailments.
Rhubarb is also known to reduce cholesterol levels when taken in the correct proportion at the right time. This additionally benefits people with atherosclerosis and other obesity-related disorders. In addition, rhubarb helps fight cancers of different types by killing cancer cells, as per studies.
Rhubarb stalk is either eaten raw or mixed in meals, and it tastes best with porridge, salad, or cereal. It is also added to fruit juices to enhance the nutrient value of the juice. The stalk of rhubarb is chewable, that subsequently benefits the digestive process.
Increased chewing increases saliva production, which aids in better digestion and weight loss. Consuming 3-4 stalks daily for over 13 weeks shows significant weight loss results. This sounds like a piece of good news for those putting in weight loss efforts. Furthermore, regular consumption of rhubarb boosts metabolism and helps burn belly fat.