Fruits that help you lose weight? Fruits are a wonderful addition to your diet. It is quite difficult to get an adequate amount of vitamins and minerals every day, but with the right fruit bowl you can do that easily. By eating fruits you improve your health, manage your weight and even help prevent certain types of illnesses!
7-Day Fruit And Vegetable Diet: Is It The Healthiest Way To Lose Weight?
People who are trying to slim down always search for the most convenient weight-loss method. But they should always keep in mind that burning fat is not an easy process, it requires a lot of time, effort, and determination. And even if they manage to lose weight, they need to make sure that they do so in a healthy way. Those who want to sculpt a perfect body should not only exercise regularly but also have healthy eating habits. Will this 7-day fruit and vegetable diet be effective at helping you achieve your body goals? Is a fruit and vegetable diet good for weight loss? Read on to find out!
Benefits Of Fruits And Vegetables
Before going on a diet, first, you need to find out how the food on which it is based affects your health. Since fruits and vegetables are considered two of the healthiest food groups, you can rest assured that they can improve your health and help you safely reach your goal. Each fruit and vegetable has its own potential health benefits and can provide you with certain essential nutrients. A significant content of fiber in fruits and vegetables may reduce the risk of cardiovascular diseases and obesity. These two types of food are also a rich source of micronutrients, including vitamins C and A, minerals, phytochemicals, and others. Here are some of the health benefits of a fruit and vegetable diet:
- Improves Heart Health
It is recommended that in order to prevent chronic diseases your diet should include plenty of fruits and vegetables. Higher intake of these two types of food can lower the risk of cardiovascular disease. Studies suggest that eating plenty of fruits and veggies can also slightly reduce the chance of major chronic diseases. Although all fruits and veggies are beneficial for you, some are especially effective at improving your heart health. That is why you need to make sure that your diet includes green leafy vegetables (kale, spinach, lettuce, mustard greens, and others), cruciferous vegetables (cauliflower, broccoli, cabbage, Brussels sprouts, and others), and citrus fruits (lemons, oranges, limes, grapefruits, tangerines, and others).
- Helps Maintain Blood Pressure
In the clinical trial, Dietary Approaches to Stop Hypertension, they assessed the effects of dietary patterns on blood pressure. They examined the effect on blood pressure of a nutritional plan high in vegetables, fruits, and low-fat dairy, and reduced the intake of saturated and total fat. Following this dietary plan led to the reduction of the level of blood pressure in people with high blood pressure.
- Helps Fight Diabetes
A study conducted by the American Diabetes Association including over 70,000 healthy female nurses aged 38-63 years, showed the link between high intake of fresh green leafy vegetables and fruit and a reduced risk of diabetes, whereas fruit juices consumption might increase the risks for the same population
- Maintains Eye Health
A study of the effects of fruits, vegetables, vitamins, and carotenoids intake on the Age-Related Maculopathy (ARM) found that consumption of fruits is linked to a lower risk of neovascular ARM .
- Helps In Weight Loss
Any healthy weight loss diet includes plenty of fruits and vegetables. They are low in calories and rich in vital nutrients which makes them some of the best foods for weight loss. Some fruits and vegetables, however, are considered to be more beneficial for maintaining or reaching a desired weight. A 2015 study suggests that increased intake of fruits and vegetables rich in fiber and with a low glycemic index (GI) is linked to a healthy weight. It implies that different fruits and vegetables have different effects on weight management
While such fruits and vegetables as apples, pears, berries, soy, and cauliflower are popular with people who want to slim down, starchy vegetables like corn, peas, and potatoes are likely to promote weight gain when consumed in excess. So, if you want to enrich your menu with fruits and vegetables, and hope that the sole addition of some of them will lead to weight loss, then you need to reconsider your methods. Adding more healthy foods to your diet won’t help you reach your goal unless they replace unhealthy foods, such as sugary beverages and foods, refined carbs, and saturated and trans fats
How Much Fruits And Vegetables Should You Eat A Day?
The general recommendation of fruit and vegetable intake is 5 servings a day although tubers such as potatoes and cassava are excluded from these recommendations.
National nutritional guidelines in India state that you should eat at least 3 100-gram (around 3.5oz) servings of vegetables and 1 100-gram (around 3.5oz) serving of fruits a day. Vegetables should include 50 grams (1.75oz) of green leafy vegetables, 50 grams (1.75oz) of roots and tubers, and 200g (7oz) of other vegetables. Fruits can be in the form of 100 grams (around 3.5oz) of any fresh whole fruit, or a glass of natural fruit juice without sweeteners.
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How To Lose Weight in 7 Days On A 7-Day Fruit And Vegetable Diet?
Eating more fruits and vegetables, as well as other healthy foods that promote safe weight loss, such as whole grains, lean meats, eggs, fish, beans and legumes, nuts and seeds is a must if you want to reach your body goals without wreaking havoc on your body. Since weight loss comes down to burning more calories than you consume, fruits and vegetables are two of the most convenient food choices for you, since they are nutrient-dense while being low in calories. But remember that simply adding some more fruits and vegetables to your current menu will only increase your calorie intake and may even set you back from your goal. So, what you need to do here is substitute empty-calorie foods with fruits and create a healthy calorie deficit.
You can reduce the calorie value of some of your favorite dishes by substituting some high-calorie ingredients with fruits and vegetables. Fiber and water in these two types of food will add volume to your dishes, making you feel fuller with fewer calories. Lots of fruits and vegetables are naturally low in fat and calories and are still filling.
Substituting Other Foods With Fruits And Vegetables
You can try substituting some ingredients partially, for example, add some spinach, mushrooms, tomato, or bell pepper into your morning omelet instead of one egg or cheese. If you are a fan of sandwiches or burritos, you basically have endless options and can substitute any ingredient with some vegetable, without sacrificing the taste quality.
You can also substitute half of the meat or noodles in your broth-based soup with the same amount of chopped vegetables, such as carrots, broccoli, beans, red pepper, and others. You can have some vegetables instead of a cup of rice or pasta since they will add to your feeling of satiety while providing you with more nutrients and reducing your energy intake. So, basically, you can substitute any high-calorie ingredient with a vegetable or fruit and it should help with your weight loss journey.
7-Day Fruit And Vegetable Diet Plan For Weight Loss
After finding out the benefits of the 7-day fruit and vegetable diet, people often consider starting to follow this nutritional plan. But it is not enough to just start eating more vegetables and fruits. To be able to successfully slim down in a healthy way you need a great meal plan for your 7-day fruit and vegetable diet. Here is a well-rounded meal plan you should consider trying out:
Day One
Meal 1: Raspberry Oatmeal
Ingredients:
- ¾ cup oatmeal cooked in 1 ½ cup water
- ⅓ cup raspberries
Calories: 310 (per serving)
Meal 2: Whole-Wheat Veggie Wrap
Ingredients:
- 1 8-inch whole-wheat tortilla
- 2 tablespoons hummus
- ¼ avocado, mashed
- 1 cup sliced fresh vegetables of your choice
- 2 tablespoons shredded sharp Cheddar cheese
Calories: 344.9
Meal 3: Mushroom-Quinoa Veggie Burgers with Special Sauce
Ingredients:
- 1 large portobello mushroom, gills removed, roughly chopped
- 1 cup no-salt-added canned black beans, rinsed
- 2 tablespoons unsalted creamy almond butter
- 3 tablespoons canola mayonnaise, divided
- 1 teaspoon ground pepper
- ¾ teaspoon smoked paprika
- ¾ teaspoon garlic powder, divided
- ½ cup cooked quinoa
- ¼ cup old-fashioned rolled oats
- 1 tablespoon ketchup
- ½ teaspoon salt
- 1 teaspoon Dijon mustard
- 1 tablespoon extra-virgin olive oil
- 4 whole-wheat hamburger buns, toasted
- 2 leaves green-leaf lettuce, halved
- 4 slices tomato
- 4 thin slices of red onion
Calories: 394 (per burger)
Total calories for the day: 1048.9
Day Two
Meal 1: Huevos Rancheros
Ingredients:
- 2 tsp canola oil
- ½ cup chopped red bell pepper
- ½ cup chopped tomatoes
- 4 cloves garlic, minced
- 1 cup cooked black beans (can be canned, no salt added)
- 1 tablespoon white wine vinegar
- dash of hot sauce
- 2 tablespoons chopped cilantro
- black pepper to taste
- 4 eggs
- 2 tablespoons chopped scallions
- 8 tablespoons salsa
Calories: 255 (per serving)
Meal 2: Stuffed Potatoes with Salsa & Beans
Ingredients:
- 4 medium russet potatoes
- ½ cup fresh salsa
- 1 ripe avocado, sliced
- 1 (15 ounces) can pinto beans, rinsed, warmed, and lightly mashed
- 4 teaspoons chopped pickled jalapeños
Calories: 324.4 (per potato)
Meal 3: Beefless Vegan Tacos
Ingredients:
- 1 (16 ounces) package extra-firm tofu, drained, crumbled, and patted dry
- 2 tablespoons reduced-sodium tamari or soy sauce
- 1 teaspoon chili powder
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 tablespoon extra-virgin olive oil
- 1 ripe avocado
- one tablespoon vegan mayonnaise
- 1 teaspoon lime juice
- 1 pinch of salt
- ½ cup fresh salsa or pico de gallo
- 2 cups shredded iceberg lettuce
- 8 corn or flour tortillas, warmed
- 1-ounce pickled radishes for garnish
Calories: 360.1 (per 2 tacos)
Total calories for the day: 639.5
Day Three
Meal 1: Chia Seed Pudding
Ingredients:
- 5 tbsp chia seeds
- 1 1/4 cup almond milk
- ½ tbsp vanilla extract
Calories: 385 (per serving)
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Meal 2: Black Bean and Quinoa Salad with Quick Cumin Dressing
Ingredients:
For the salad:
- 1 cup dry quinoa, rinsed
- dash salt
- 1 cup diced cucumber
- 1 cup diced red bell pepper
- 10-15 basil leaves chopped into a chiffonade
- 1 can black beans, cooked, drained, and rinsed
- 1/4 cup fresh cilantro, chopped
For the vinaigrette:
- 2 tbsp extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tbsp maple syrup or agave
- 2 teaspoons dijon mustard
- 1 tsp ground cumin
- ¼ teaspoon salt
- dash black pepper
- 1 shallot minced (optional)
Calories: 195.4 (per serving)
Meal 3: Stuffed Pumpkin
Ingredients:
- 1 medium-sized pumpkin or round squash (about 1 kg)
- 4 tbsp olive oil
- 100 g wild rice
- 1 large fennel bulb
- 1 Bramley apple
- 30 g pecans, toasted and roughly chopped
- 1 lemon, zested and juiced
- 1 tbsp fennel seeds
- ½ tsp chili flakes
- 2 garlic cloves, crushed
- 1 large pack parsley, roughly chopped
- 3 tbsp tahini
- pomegranate seeds, to serve
Calories: 693 (per serving)
Total calories for the day: 1273.4
Day Four
Meal 1: Raspberry Oatmeal
Ingredients:
- ¾ cup oatmeal cooked in 1 ½ cup water
- ⅓ cup raspberries
Calories: 310 (per serving)
Meal 2: Stuffed Pumpkin
Ingredients:
- 1 medium-sized pumpkin or round squash (about 1 kg)
- 4 tbsp olive oil
- 100 g wild rice
- 1 large fennel bulb
- 1 Bramley apple
- 2 garlic cloves, crushed
- 1 lemon, zested and juiced
- 1 tbsp fennel seeds
- ½ tsp chili flakes
- 30 g pecans, toasted and roughly chopped
- 1 large pack parsley, roughly chopped
- 3 tbsp tahini
- pomegranate seeds, to serve
Calories: 693 (per serving)
Meal 3: Eggplant Rollatini with Cashew Cheese
Ingredients:
- 2 large eggplant, sliced lengthwise into ¼ inch thick slices
- olive oil
- 1 ¼ cups cashews, soaked for at least three hours (or overnight) and drained
- ½ tsp sea salt
- 1 small clove garlic, minced (optional)
- 2 tbsp lemon juice
- ⅓-½ cup water
- ¼ cup nutritional yeast
- 2 tsp dried basil
- 1 tsp dried oregano
- black pepper to taste
- ½ 10 oz package frozen spinach, defrosted and squeezed thoroughly to remove all excess
- liquid (You may press it firmly through a sieve)
- 1 ½ cups organic, low sodium marinara sauce
Calories: 187.3 (per serving)
Trying to Lose Weight? These 7 Fruits Are the Best to Eat
The best fruits for weight loss are high in fiber and low in calories.
Image Credit: demaerre/iStock/GettyImages
Don’t get us wrong: If we’re talking about raw, whole foods, there’s no such thing as a “bad” fruit. But if you’re trying to shed some pounds, you might wonder if eating fruit can help you lose weight, and which are the best fruits for weight loss.
First things first, there’s no fruit that makes you lose weight. Eating a certain fruit won’t melt away fat or cause the scale to tick down if you’re not making other changes to your diet as a whole.
Second, there isn’t a ton of research on the best fruits to lose weight, and some of the research that does exist is funded by specific fruit producers, which means the outcomes may be biased.
That said, fruit and weight loss can go hand-in-hand. The main reason? All fruit contains fiber. And eating a diet high in fiber tends to promote weight loss, according to multiple studies, including a February 2020 review and meta-analysis of randomized controlled trials in The American Journal of Clinical Nutrition. That’s because fiber is filling, adding bulk to your meals without adding a lot of calories.
But healthy fruits for weight loss don’t only have fiber. Every fruit is a package of nutrients that support your body’s various systems. So whatever your goals, don’t only eat from the below list of some of the best fruits for weight loss. Instead, eat any fruit you like. As long as it helps you eat more fruit in general, you’re supporting your overall health.
1. Apples
Apples contain ursolic acid, which has been linked to a healthy metabolism.
Are apples a good diet food? You betcha. For one, apples are a low-calorie, low-fat way to satisfy a sweet tooth, with 104 calories and less than half a gram of fat in one medium apple, per the USDA. But apples are good for weight loss for a lot of other reasons, too.
Filling Fiber
A medium apple has about 5 grams of fiber, making it a good snack for weight loss. Thanks to fiber, the best type of apple to eat for weight loss is a whole one. Apples are more filling than applesauce, which is more filling than apple juice, according to an older April 2009 study in Appetite.
The study also found that if you eat an apple about 15 minutes before a meal, you may eat fewer calories during the meal, even if you factor in calories in the apple. That’s why some people believe the best time to eat fruit for weight loss is right before a meal.
Peel Power
Don’t peel your apples. The outside skin is where you’ll find a compound called ursolic acid. A March 2017 paper in Obesity Reviews analyzed the research on ursolic acid and concluded that the compound is linked to an increase in thermogenesis (calorie burn) and skeletal muscle mass, as well as improved physical fitness.
Go Green
All apple varieties have similar nutritional value, so the best apples for weight loss are the ones you enjoy. However, green apples may benefit weight loss just a bit more than red or yellow apples.
Granny Smith apples tend to have the highest amount of certain types of polyphenols and fiber that help increase the beneficial bacteria in the gut of animals, according to an October 2014 study in Food Chemistry. Animals are not humans, of course. But people with obesity tend to have lower levels of “good” bacteria in their guts, which can increase their risk for metabolic disorders and inflammation.
What About Pears?
Adding both apples and pears to your diet may benefit your weight-loss efforts. A 2003 study in Nutrition randomly assigned 441 women (that’s the terminology used in the study) with overweight to eat three daily snacks of either apples, pears or oat cookies for 12 weeks. The people who ate apples or pears lost an average of almost 3 pounds, while those who ate the cookies lost an insignificant amount of weight.
2. Watermelon
The reason watermelon is so good for weight loss is right there in its name.
Watermelon is delicious anytime you can get your hands on it, but it’s especially perfect for summer because it’s so hydrating. More than 90 percent of the fruit is water, per the USDA. This not only helps you meet your fluid needs for the day, but it can also help with managing your weight by keeping you feeling full.
A small March 2019 study in Nutrients tested this theory. Thirty-three adults with overweight and obesity ate a daily snack with the same amount of calories: two cups of fresh watermelon or low-fat cookies. After four weeks, the watermelon group lost significantly more weight, decreased their waistlines and felt fuller after eating compared to the cookie group
3. Berries
Blackberries are among the best berries for weight loss because of their high fiber content.
There’s no one “best” berry for weight loss — all berries are good for weight loss. These nutritious fruits are high in antioxidants and other nutrients, yet they are low in “energy density,” or concentrated calories. Beyond this, the benefits of berries for weight loss vary by berry.
Blueberries
Some people mistakenly think blueberries are fattening. However, blueberries are good for weight loss. With only 85 calories per cup, per the USDA, they’re way less caloric than sweets, plus you get 3 grams of filling fiber in that serving.
Strawberries
What do strawberries do for you? They provide antioxidants, anti-inflammatory enzymes and fiber. Strawberries do not burn fat, but strawberries are good for weight loss because they’re another low-calorie way to satisfy a sweet tooth. They have only 50 calories per cup, per the USDA — as long as you don’t add any sugar on top!
Blackberries
The biggest weight-loss benefit of blackberries is their fiber — 8 grams per cup, which has 65 calories, per the USDA. And while blackberries have 2 grams of protein per cup, they are not a high-protein food.
Raspberries
Like blackberries, raspberries are good for weight loss because they’re high in fiber, with 8 grams per cup, per the USDA. This serving packs just 64 calories and about 32 milligrams of immune-supportive vitamin C, which is more than a third of the recommended daily amount.
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4. Avocado
Avocados pack healthy fat and fiber, both of which can help fill you up and keep you away from the snack cabinet.
The connection between avocados and weight loss is a bit confusing because most of the research suggesting that avocado helps you lose weight has been funded by the Hass Avocado Board. According to those studies, regularly eating avocados may help weight-loss efforts or help you maintain a healthy weight.
Aside from the biased research, though, eating avocados for weight loss may not be a bad idea, because they’re high in fat and fiber, both of which keep you satisfied. Just be mindful of your serving sizes, because one avocado has 322 calories, per the USDA. The recommended serving size is 50 grams, which is about a third of a medium avocado.
What Are The Best Fruits To Eat To Lose Weight?
Fruit sometimes gets a bad reputation in the weight loss world because it has sugar.
Fruit, however, contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories.
I rounded up some experts to hear their thoughts on the best fruits to eat for weight loss, which you can find below.
For a detailed analysis of the research relating to fruit and weight loss, check out this article
1. Strawberries
I think eating fruit in moderation is great for fat loss because it can effectively help control calorie intake while providing essential vitamins and minerals. My top 3 favorite fruits are strawberries, apples, and grapefruits. A cup of strawberries only has 50 calories and 7 grams of sugar, yet provides 3 grams of fiber. What I also love about strawberries (and all berries) is they satisfy your sweet/sugar cravings as well, and they boast a very impressive nutrient profile. An apple is only 100 calories, is easy to carry around, and makes a great pre-workout snack. After that is grapefruit because it has been shown to help control blood sugar, it really helps fill you up, and I love the taste.
2. Berries
Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit such as mangos or bananas. That’s why berries are often lauded as great fat-burning foods. However, fruit in general can help people achieve their fat loss goals. Fruits are nutrient-dense and low calorie, and they help keep a sweet-tooth under control. The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the fruit sugar. With all the vitamins, minerals, and anti-oxidants they provide, fruit is a great food to incorporate into your diet.
3. Any Fruit
Any fruit is my short answer. Fruits tend to be about 100 calories per serving, don’t spike insulin very high, tend to be high in fiber, are generally a decent source of vitamins and are filling for the amount of calories they contain. I personally like berries, such as blueberries, blackberries, raspberries, etc and organic apples, but really all the fruits have different advantages and eating an overall variety throughout the week can be beneficial.
4. Avocado
One fruit that may help with fat-loss are avocados. Most people who follow a restricted carbohydrate diet fail to increase their fat content high enough to keep their bodies and metabolisms operating optimally. Per fruit, avocados have about 20 grams of healthy fats which over the course of a day is relatively low. Higher fat may not only increase metabolism but also increase testosterone levels which is one of the main hormones responsible in fat loss for both men AND women.
5. Grapefruit
The best fruits to eat for fat loss are the ones that will allow you to eat fewer calories than you burn. For example, although a banana is higher in sugar and calories than a handful of grapes, if eating a banana will make it less likely that you will raid the vending machine in search of a Snicker’s bar, it is a better choice. Lifestyle issues aside, my pick for best fat-burning food is grapefruit. Grapefruit’s high water content helps increase feelings of fullness while providing very few calories. In fact, it takes more energy to digest grapefruit than it contains in calories. While this does not mean someone can eat grapefruit along with anything else he or she pleases and lose weight, adding it to a well-balanced nutrition plan will certainly aid in fat loss.