Fruits that help you lose weight fast. Even though there is no such thing as a fat burning food, some foods can help with weight loss or dieting. diet and eat healthy food, this article will present to you some fruits and vegetables which will help in losing weight fast than anyone could imagine.
Can you lose weight with these common fruits?
Snacking is the bane of many a weight loss effort – with these fruits you get a nice healthy snack which comes packed with vitamins and other goodies to help you lose weight.
Feel like a snack? Well, try ditching the sweets and reaching for some fruit instead. Fruits are nature’s sweets and are packed full of vitamins, fibre and all sorts of good things which can contribute towards weight loss. Here are seven fruits which could help you to lose weight quickly.
An apple a day keeps the doctor away, they say, and these can be an extremely useful way to lose weight. As well as being high in fibre, apples have very few calories. As a way of filling you up and satisfying your craving, apples could save you a lot of calories. One study looked at a group of women who were given apples, pears or oat cookies, each with the same calorie value each day for ten weeks. The group with the apples lost two pounds. The group with the pears lost 1.6 pounds while the group eating oats saw no change
Nutrient-rich and calorie-light, berries can be a great way to fill yourself up without consuming many calories. One study showed that a group of people who were given a selection of berries worth 65 calories ate less at their next meal than a group who were given candy with the same number of calories. Berries tend to be high in fibre and have plenty of healthy vitamins and have also been linked to lower levels of cholesterol, reduced inflammation and lower blood pressure which can help to reduce your risk of developing heart disease, diabetes and other unpleasant conditions.
We normally associate oranges with vitamin C and their ability to boost our immune systems, but they can also help you to lose weight. They are one of the sweetest fruits out there and make for a low-calorie option for anyone with a sweet tooth. Each orange also comes with around four grams of fibre, delivers 10% of your daily potassium needs and virtually all of your vitamin C. They also have a load of carotenoids which give them their distinctive orange colour. These are a family of extremely useful antioxidants which can reduce belly fat as well as boosting your eyesight.
Our yellow friends often get a bad reputation in weight control, due to their high levels of sugar and relatively high calorie count with around 90 calories. However, they are packed with potassium and are fantastic sources of fibre with around three grams per banana. They also have resistant starch which been linked to boosting the health of your guts and the amount of fat you burn. Potassium, meanwhile, is good for balancing salt which can be a common cause of bloating.
According to a study in Nature and Metabolism, people who ate grapefruit before meals for 12 weeks lost a staggering 7.1% of weight. Grapefruits have around 40 calories, are low in sugar and high in fibre. They make for a nice, tasty snack and fill you up nicely. It will also provide most of your daily vitamin C requirements which makes them almost as good a source of vitamin C as oranges.
Originating in South Africa, the passion fruit has an edible pulpy yellow seed mass within a tough outer shell. It is packed with around 40% of your daily recommended intake of dietary fibre which slows down your digestive system. Each fruit is just a little under 100 calories and comes packed with vitamins C and A as well as having plenty of iron and potassium.
The seeds contain piceatannol which has been linked to lower blood pressure, although there is a need for further research on whether this does indeed have a positive impact on blood pressure within the body.
The fruit is often eaten as a topping for other desserts, although if you’re eating it for weight loss you should probably eat on its own.
Melons of all kinds provide a delicious, tasty snack with just a few calories. A typical slice of melon will contain no more than 40 calories and is packed with fibre, vitamins and antioxidants such as beta carotene and lycopene.
Moreover, melon contains a huge amount of water which will keep you hydrated. Maintaining plenty of water in your diet has been linked to improved weight loss.
However, one thing to watch out with melons is that they have a high glucose content which can increase the likelihood of weight gain.
Indeed, this is one problem with fruit. Although they are healthy, they do contain sugars. Although these are healthy naturally occurring sugars, rather than the refined stuff you’ll find in a chocolate bar or another snack they can harm your weight loss efforts if you eat them in too high a proportion.
The real benefit for fruit, though, can be their ability to provide a more nutritious and healthier snack. Replacing a mid-morning snack with an apple or orange, will slate your hunger and satisfy a sweet tooth in a way which won’t have a harmful impact on your waistline.
Foods To Help You Lose Weight
Frozen yogurt instead of ice cream. Roasted chicken in place of a hot dog. Nuts, not potato chips. A fruit smoothie over a milkshake.
What if you concentrated on eating more foods that are good for you rather than trying desperately to completely avoid the bad ones? Can you actually eat more and still lose weight?
Yes, it’s possible says registered dietitian Julia Zumpano, RD, LD. She walks us through what foods to eat and gives us tips on how to add healthy foods to our lives.
Do certain foods aid weight loss?
Most trendy diets include some sort of restriction — like cutting out carbohydrates, fats or dairy products — which makes the diets hard to sustain. Typically, once you stop following the diet’s restrictions, the weight comes right back.
“However, if you focus on adding more nutritious foods to your meals, as opposed to restricting foods, you’ll be more likely to lose weight and keep it off,” advises Zumpano. “You won’t feel like you’re depriving yourself, so you’ll be more likely to maintain healthy eating habits.”
And, if you concentrate on incorporating a certain amount of healthy food into your meals every day — like aiming for between seven and nine servings of fresh fruits and vegetables — you may find that you’ll naturally limit the not-so-healthy choices.
Foods you should incorporate in your weight loss plan
Eat these foods to lose weight and to improve your health in general.
Beyond being a great option for smoothies or a snack, fruits are jam-packed with many different vitamins and antioxidants.
Opt for fruits like apples, blueberries, bananas, oranges, strawberries and pineapple.
“Fruit can be high in natural sugar and carbohydrate, but portion control is key,” says Zumpano. “A serving of fruit is about 4 ounces or just under 1 cup of fruit. Fruit can satisfy that sweet tooth without any added sugar or cravings.”
Turn to veggies like spinach, broccoli, Brussels sprouts, peas and cauliflower, which are full of fiber.
That fiber expands in your stomach making you feel full so you can cut back on your main course portions to accommodate the extra calories.
“Keep in mind that vegetables are the lowest calorie food group, providing an average of 25 calories per serving, while the majority of the carbs in fruit are in the form of fiber, which isn’t digested or absorbed therefore it’s eliminated in the form of waste,” notes Zumpano. “Vegetables are considered a free food, meaning you can eat unlimited amounts and still lose weight.”
Oats, brown rice, quinoa — these are just some examples of how you can add whole grains to your meals. A source of fiber and protein, whole grains are a good choice when planning your meals.
Research shows that eating whole grains can help with weight loss.
Don’t confuse whole grains with refined grains like white bread, rice or pasta and baked goods. Those are OK to eat in moderation, but they don’t provide the same nutritional value as whole grains.
“The fiber and protein in whole grains help you feel fuller, can stabilize blood sugars and can be very satisfying, which all can lead to meeting your weight loss goals,” says Zumpano.
Whether they’re dried, canned or frozen, eating beans and lentils is a smart move.
Options like chickpeas, black beans, lentils and kidney beans are great replacements for red meat or poultry if you’re looking for a meatless meal. Research shows that eating more meatless meals can support weight loss.
“Legumes are a great way to get in protein when you are opting for a lighter meal,” suggests Zumpano. “Add beans to a salad, stir-fry, burrito or pasta dish instead of meat for a dose of protein, B vitamins and potassium.”
There are a lot of options out there when it comes to plant-based oils like olive, avocado, sunflower, grapeseed or peanut.
By using these oils, you’ll get the benefit of monounsaturated fat, a healthy fat. Research shows that extra virgin olive oil can improve your cardiovascular health.
If you’re baking, sautéing and grilling, consider peanut oil or avocado oil.
“Plant-based oils contain more mono- and polyunsaturated fatty acids, which have been shown to decrease cholesterol, blood pressure, weight and inflammation when used to replace saturated or animal fats like butter, lard, cheese, sour cream, mayonnaise and cream,” says Zumpano.
Nuts and seeds
Add nuts like pistachios, walnuts, pecans and almonds to salads or eat a handful as a snack.
In addition to being a great option to help keep your heart healthy, they contain protein, fiber and healthy fats. Research indicates that eating nuts can help promote weight loss.
“Nuts can be a great snack. They’re filling, crunchy and portable,” says Zumpano. “Keep nut intake down to one ounce per day for weight loss. The calories can add up quickly.”
Avocado toast is popular for a reason.
This unique fruit boasts a healthy amount of monounsaturated fat, fiber and water. So, not only does eating it help you feel fuller for longer, but research shows that avocado also helps our body absorb important vitamins like vitamins A, D, E and K.
“Avocado can be used to replace unhealthy fats like cheese on a salad, mayonnaise or even butter on toast,” says Zumpano.
Don’t overlook lean sources of protein like seafood, skinless poultry, eggs or egg whites, and tofu.
Not only do these options help you feel satisfied, but they can also help you build and maintain muscle. The USDA recommends that 10% to 30% of your calories each day come from protein.
An easy calculation for your personal protein needs is half of your body weight in grams of protein. For example, if you weigh 150 pounds, your minimum protein need is around 75 grams, give or take some depending on your activity and eating preferences.
“Protein is the macronutrient responsible for muscle and tissue rebuilding and repair,” says Zumpano. “If you’re exercising, it’s very important to eat enough protein to rebuild muscle that is broken down during exercise, especially resistance exercises.”
Milk does the body good, right? The calcium found in milk not only helps build strong bones and teeth, but according to research, calcium can also help with weight loss.
Calcium may boost metabolism by increasing your body’s core temperature.
So, in addition to milk consider eating other calcium-rich foods like low-fat yogurt and cottage cheese.
Consider dairy alternatives for calcium if dairy isn’t for you. Try fortified tofu, or a dairy-free milk alternative such as almond, soy, coconut, or oat milk or yogurt. Leafy greens, broccoli, almonds and the bones of salmon also contain calcium.
Should you talk to a nutritionist?
You’ve done all the research. You know what foods you should be eating. But you’re still reaching for unhealthy choices most of the time.
Working with a nutritionist or registered dietitian can be helpful. Think of them as a coach who can help you identify barriers and work through solutions. Also, by having a shared goal with someone else, it can help motivate you and hold you accountable.
Plus, as they have a wealth of knowledge in food and nutrition, they can hook you up with plenty of healthy options that go beyond your banana smoothie. They can tailor recommendations based on your personal health history, eating habits and preferences and family history.
Zumpano shares some quick tips for easily adding nutritious foods:
- Add something good to every meal. Start by adding a piece of fruit to your breakfast and a salad or other vegetable to your lunch and dinner.
- Be prepared. Rinse and cut up fruits and vegetables during the weekend or at the beginning of the week. Then store them in containers in the refrigerator for easy use throughout the week.
- Make it easy on yourself. If it helps you stay on track, you can buy fruits and vegetables that are already cut up and salad that’s pre-washed and bagged. Or buy frozen fruits and veggies to keep in your freezer so you always have them on hand. Try a fruit or veggie tray for convenience to snack on or pack up for meals, too.
- Go for easy add-ins. Boost the nutrition in your salads by adding diced vegetables, seeds and nuts and using an oil-and-vinegar dressing. Try balsamic vinegar, lime or lemon juice for extra flavor.
“It’s unrealistic to expect people to eat healthy all the time,” says Zumpano. “But if you want to lose weight and keep it off, aim to eat healthy foods at least 75% to 80% of the time. Allowing yourself to indulge every once in a while can help reduce cravings and increase compliance. Just do it mindfully, enjoy every bite, savor the moment and the food. Let go of any guilt or regret associated with eating.”
12 tips to help you lose weight
1. Do not skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Find an activity you enjoy and are able to fit into your routine.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
6. Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
10 Foods You Should Eat Every Week to Lose Weight
Including these tasty, satisfying staples throughout the week can help supercharge your weight-loss efforts.
No single food has the power to melt the pounds, but there are plenty of healthy options that can help support your weight-loss efforts when included as part of a healthy diet. In addition to being delicious additions to meals and snacks, nearly all 10 of these foods contain fiber or protein (or both!)—nutrients that deliver when it comes to keeping us fuller longer. Including them regularly during the week is a simple way to make the most of your meals.
1. Chia Seeds
When it comes to weight loss, fiber is king. It’s satiating because it slows digestion and keeps us feeling fuller longer. This is super important when we’re cutting back on calories, a common approach to weight loss. Consuming a serving of chia seeds, roughly 2 tablespoons, satisfies a whopping 40% of daily fiber needs. And they’re easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam and energy balls. Bonus—chia seeds are one of the best foods to help you go No. 2!
2. Fatty Fish
The Dietary Guidelines for Americans recommends consuming two servings of seafood each week because it contains essential fatty acids that we can only get through our diet. In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines and tuna may help to reduce body fat. Seafood is also high in protein to help curb hunger, keeping us full for hours. Fresh fish is great, but can be pricy to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive, and don’t overlook canned seafood to whip up easy salmon patties, quick sardine toast or a classic niçoise salad.
3. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these vegetables to a lower risk of cancer and reduced inflammation. They’re also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight-loss plan. These vegetables are simple to include throughout the week. Use them as the hearty base for meal-prep salads or as a low-carb swap for grains, or blend them into smoothies.
4. Whole Grains
Many people may think they need to give up starches like pasta, bread and rice when they’re trying to shed pounds. Thankfully this isn’t the case, especially if we’re choosing whole grains most of the time. In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice and quinoa contain fiber to keep us feeling satisfied. Plus, our bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar, which can sometimes sabotage weight-loss efforts.
Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples are especially good to have on hand throughout the week because they’re inexpensive, keep for weeks in the fridge and make for a super-portable snack. You can also get creative and work them into meals. Apples are delicious atop salads and toast or whirred into soups and smoothies. Because of their high water content and fiber (be sure to eat the skin), apples are low in calories and filling. Research suggests these factors play a role in helping people lose weight.