The Indian fruits for weight loss. We all know that fruits are healthy for our body and some of them can be beneficial in helping us lose weight too. You often hear that combination of diet + exercise is very important for achieving a healthy body. And I must tell you that when it comes to losing fat from one’s body, exercise has a really vital role to play. That’s because it burns off the excessive calories that actually make us put on more weight. On the other hand, if we take a closer look at Indian fruits for weight loss, we find that these have anti-obesity properties too which means they can help you maintain an ideal body mass index (BMI).
Indian Fruits For Weight Loss
If you are already an avid fitness fanatic, you must be aware of how fruits are an essential part of your diet in losing weight. But for my newbie readers out there, we shall discuss of how fruits should be consumed to reduce that adamant belly fat and shed a few pounds. Packed with important vitamins and minerals, some fruits are low in calories, which would help you cut down on your total caloric intake, increase your metabolic rate and make you feel full instantly. You have a wide range of fruits to choose from, but I will tell you which fruits are the most beneficial for weight loss.
APPLE
Also known as seb in Hindi and safarjan in parts of Gujarat, apple is one of the most nutritious and weight loss friendly fruits.
Apple contains 85% of water. It is High in fiber and rich in essential vitamins and minerals, apples are one of the best choices when you desire to shed a few pounds. According to this research, the high fiber content keeps you full for long, which would keep you away from unnecessary snacking for many hours. Apples lack in sodium and fat content, which makes them a healthy snack.
Apples also promote heart health and control blood sugar level. They are also helpful in reducing the risk of certain types of cancer. It also improves the energy levels of your body and helps in cleaning the digestive system.
Appropriate portion Size and best time to eat
You can consume 1-2 medium sized apples in a day according to your caloric intake, either in the morning or as an afternoon snack to avoid binge eating and to feel full. A medium sized 200 gram apple contains around 100 calories, which helps to watch your caloric intake.
LEMON
This sour weight loss friendly food item contributes a lot in reducing weight. It is also known as nimbu in Hindi and is a common household ingredient.
Lemon is rich in Vitamin C and antioxidants which helps in cleansing the inner body and releases all toxins. It helps to reduce bloating and thus cuts down fat. Lemons are also rich in potassium which helps in promoting a healthy heart and lowering blood sugar levels. This ingredient also helps in boosting metabolism which promotes energy levels and helps you to lose pounds quickly.
Lemon is a powerful ingredient in promoting a healthy digestive system and helps in absorption of nutrients during digestion. Consuming it regularly can also improve your immune system.
Appropriate portion Size and best time to eat
There are 12 calories in 1 freshly squeezed juice of lemon. Since it is acidic in nature, you should not consume it more than 2 times in a day. Squeeze juice of one lemon in warm water and drink it early in the morning for boosting the weight loss speed. You can add Honey to increase its weight loss properties.
WATERMELON
A favorite fruit for summer, watermelon is considered as one of the healthiest food items when you intend to lose weight. It is also known as tarbuj in Hindi.
Watermelon is almost full of water(approx 91%), which makes it a filling and healthy food option. Being cholesterol free and having almost near to no content of fat, this fruit works wonder in cutting down fat. One wedge of watermelon consists of 4% of the required daily fiber intake. This fruit is also low in calories, which can help you save on the total count for the day.
Watermelon is rich in nutrients such as Vitamin A, B and C and also contains an important component known as lycopene, which is useful in preventing cancer and protects you from heart diseases. Since it is packed with water, it will keep you hydrated for long, will prevent heat stroke and works as body cleanse.
Appropriate portion Size and best time to eat
Around 100 grams of watermelon contains 30 calories and one medium sized wedge contains around 86 calories. It is advised to have around 3-4 medium sized wedges if you want to have watermelon as a proper meal. You can have it for breakfast or as an afternoon snack.
PINEAPPLE
Also known as ananas in Hindi, pineapple is another favorite summer fruit known for its amazing taste combination of sweet and tangy.
Loaded with antioxidants, pineapples are responsible for flushing out toxins from the body and helping to reduce weight. It also contains a high level of manganese which helps in controlling blood sugar levels and helps in improving calcium absorption. It also has a high fiber content which keeps you full for longer and avoids binge eating.
Pineapple is a healthy food item which promotes a healthy digestive system and improves bone strength. The high content of vitamin C in pineapples helps in preventing macular degeneration in old age.
Appropriate portion Size and best time to eat
Around 100 gram of pineapple chunks contain 50 calories and are advised to consume in a day. It should not exceed 1 cup(165g) since pineapple is high in sugar content (16g). You can have pineapple for breakfast or as a snack.
POMEGRANATE
Pomegranate is a highly favored fruit for weight loss and is also known as Anar in Hindi. These red seeds work wonders towards losing weight and help in providing other health benefits as well.
Rich in antioxidants, pomegranate seeds help in clearing of the toxins from the body and help in detoxification, which is helpful for losing weight. High fiber and water content keeps you full for long and keeps you hydrated respectively. Chewing on a few pomegranate seeds can help you avoid cravings for unhealthy food.
Pomegranate also helps in improving digestion and has anti-inflammatory properties. It reduces the risk of cancer as well and aids in preventing arthritis. It also helps in protecting from heart diseases.
Appropriate portion Size and best time to eat
You can consume around 1- 2 cups of pomegranate seeds in a day, combined with other fruits as salad to balance the nutritional value. Around ½ cup (87g) of pomegranate seeds contain 72 calories and thus it is advised not to consume more than 1 cups while snack time. Pomegranate seeds can be consumed as a mid morning or evening snack.
ORANGES
Also known as santra in Hindi, oranges are one preferred fruit for its taste. Being pleasantly tangy in taste, oranges are easily available and widely consumed.
Being rich in vitamin C, oranges control the fat metabolism which helps in burning it. it is also rich in antioxidants which detoxify the body and reduce bloating. Also, being full of fiber keeps you full for longer hours and reduces cravings. Oranges as a whole are low in calories and fat content as well.
Being high in potassium, they promote a healthy heart and regulate blood sugar level. They are also good for your skin and eyes.
Appropriate portion Size and best time to eat
1 medium orange(130g) contains 61 calories and the recommended intake per day is 2-3 oranges. You can either have it along side breakfast, lunch and dinner or as a snack.
BANANAS
Banana is the most common fruit eaten in India, which is also known as kela in Hindi. Although it is one of the best calcium suppliers, it is often a question of whether bananas are helpful for weight loss or not.
With a number of weight loss properties, you would be assured that bananas are really helpful in shedding weight. One medium sized banana consists of very less calories and is rich in resistant starch. This starch does not get digested in the stomach or small intestine and thus the calories provided by the source food is very less. Bananas are rich in fiber which helps you to keep full. Also, high potassium content helps in providing proper heart health.
Calcium in bananas helps in promoting bone health and healthy teeth and nails. As discussed above, potassium helps in controlling blood sugar levels and promoting a healthy heart.
Appropriate portion Size and best time to eat
One medium sized(118g) banana contains approximately 105 calories, and so you can eat around 1-2 bananas per day, according to your caloric diet. They provide energy and thus are recommended to eat before workout. You can have it early in the morning but not during the night.
Weight Loss: 5 Fruits That Could Help Cut Belly Fat
Fruits are not only replete with vital antioxidants and minerals, but they could also help burn belly fat naturally and promote weight loss. Read on to know more about some weight loss fruits
Losing weight is no easy feat. The journey could prove to be an overwhelming affair for many, especially when the results are not quick. Let us tell you a secret; weight loss is a time consuming process in most cases, if you are aiming for a sustainable weight-loss plan that is. Moreover, each body takes its own time to process and adapt to the changes. Therefore, if you are looking to lose weight, it is advised that you hang in there. Make sure you start with wise choices. Your diet plays a major role in weight management. It can make or break your fitness goals. Eating fruits may prove to be a game-changer of sorts. Fruits are not only replete with vital antioxidants and minerals, but they could also help burn belly fat naturally.
Here are some fruits that are known to cut belly fat:
1. Apple
Fresh and crunchy apples are packed with healthy flavonoids and fibres that may help burn belly fat. They are particularly rich in pectin fibre that breaks down slowly. The fibres present in apple promote satiety. If you feel full, you would naturally binge less. Apples are also very low in calories and sugar content, which makes it an ideal bet for weight loss.
Apples are particularly rich in pectin fibre that breaks down slowly.
2. Tomato
The tangy goodness of tomato may do wonders to cut your belly fat. Tomatoes tend to stimulate the production of the amino acid called carnitine, which is an organic molecule that is known to play a crucial role in regulation of fatty acid and energy metabolism. Tomatoes are also enriched with compound known as 9-oxo-ODA that helps decrease lipids in blood and ensure healthy weight loss. Tomatoes also have high fibre content.
Weight Loss: The tangy goodness of tomato may do wonders to cut your belly fat.
3. Guava
The green crunchy fruit with white flesh is one of the most loved winter fruits of all times. It is loaded with dietary fibres, which helps keep you satiated and prevents bingeing. The glycaemic index or GI value of guava is also very low, which enables slow release of sugar in the bloodstream. This promotes better insulin activity and weight management too.
Weight loss: Guava is loaded with dietary fibres. Image credits: iStock
Weight loss: Have these 9 fruits to get into perfect shape
01/10Fruits and weight loss
Losing weight is not an easy task. It requires a lot of patience, hard work and determination to lose fat. An ideal weight loss plan is a combination of right food and the right kind of exercise. Both are equally important to get a perfect body shape.
Fruits are an important part of a weight loss diet. Loaded with vitamins, fiber and other nutrients, fruits are best to have between meals to avoid unhealthy snacking.
Though all the fruits are good for health in some or the other way, but when it comes to weight loss, picking the right fruit is very vital.
Include these 9 fruits in your weight loss diet if you want to seriously lose some weight.
02/10Grapefruit
This fruit is very rich in vitamin C, folic acid and potassium. Half a grapefruit contains only 39 calories. Eating half grapefruit every day before your meal will lower your cholesterol level and cut down your belly fat. Grab a grapefruit if you want to reduce the size of your waistline.
03/10Apples
Apples are low in calories and high in fiber content. With 116 calories, this fruit is good for weight loss. If you have an apple daily with its skin, then your body will get around 4.4 g of fiber, which is one-fifth of the recommended daily intake. As per a study published in Nutrition Journal, eating apples before meals resulted in significant weight loss.
04/10Berries
Berries will also help you to lose weight. You can either have strawberries or blueberries. 74 grams of blueberries contain 42 calories and 152 grams of strawberries contain 50 calories. Berries are very filling and help to reduce cholesterol levels, blood pressure and inflammation.
05/10Watermelon
Watermelon is a rich source of vitamin A, B and C.100 grams of this fruit contain 30 calories. It contains 90% water which satisfies your hunger and keeps you hydrated when you are trying to lose weight. As per a study conducted by the University of Kentucky, watermelon lowers your fat accumulation and improve lipid profiles.
30 Best Fruits for Quick Weight Loss
The struggle to lose weight is real! But what is even more frustrating is the amount of effort and money going into following fad diets which have no great outcomes. If you are can relate to this problem, then we have good news for you! Instead of buying exotic ingredients, you can now rely on easily available and affordable fruits for weight loss. Surprised to hear this? Well, it’s true!
With a nutrient-rich profile that boasts of high dietary fiber, vitamins and minerals, fruits promote faster weight loss results. However, not all fruits are your friends! This article explains the 30 Best Weight Loss Fruits which will help you shed extra weight and bring back your confidence!
Are Fruits Good for Weight Loss?
Many weight loss diet programs recommend eating at least one or two portions of whole fruits per day. There is a good reason behind this! Studies show that most fruits have anti-obesity effects on the human body. It is known that regular consumption of fruits contributes to a reduced risk of weight gain and its associated diseases like diabetes and heart problems.
- Fruits are an important source of soluble and insoluble dietary fiber, which plays a crucial role in speeding up your digestion and metabolic rate.
- They also contain key nutrients like vitamins and minerals, which are essential for the well-being of your body.
- The natural sugars present in them reduce your hunger cravings and keep you full for long.
- Certain fruits are also low in calories and high in nutrition, which can create a calorie deficit in the body.
- As they are high in water content, fruits can also hydrate your system and cleanse it from inside.
Best Fruits Available in India to Help with Weight Loss
Are you curious about the list of fruits for weight loss and fat burn? Read along!
1. Berries Good for Weight Loss:
Experts recommend indulging in a cup of berries instead of calorie-dense snacks for effective weight management. Berries like blueberries, raspberries etc. are low in calories (approx. 84 cals per cup) but rich in nutrition. The mildly tart and sweet taste of berries can satiate your dessert cravings and keep you feeling full for a couple of hours. Berries are also abundant in a variety of antioxidants and phytochemicals which have a positive impact on lipid profile levels and overall weight reduction.
2. Papaya for Weight Lose
Papaya is a popular tropical fruit hailed for its weight loss benefits. It is a low-calorie fruit that offers just 120 calories in 100gms serving. Dietary fiber, which is one of the key constituents in Papaya alleviates stomach problems. Additionally, Papaya contains an enzyme called Papain, which is a digestive enzyme. The agent improves digestion and contributes to better gut health and increases protein absorption by the body.
3. Guava Help in Weight Loss:
Guava is one of the best Indian fruits to eat for weight loss. It has a low glycaemic index compared to many other fruits, so even diabetics can enjoy it without guilt. Also, each medium-sized fruit offers just about 37 calories along with a whopping 12% of dietary fibre. These fruits are incredibly filling and keep you satiated for long, making them perfect weight loss snacks. They are also packed with high amounts of vitamins and minerals for better nutrition.
4. Pear for Weight Loss:
When we talk of weight loss, dietary fibre is the key component that decides a fruit’s effectiveness. Pears are one of the most fiber-rich foods which can help you meet your health goals. A medium-sized pear offers 6gms of dietary fiber which is about 21% of your DV. These fruits also contain a wide range of essential antioxidants and plant compounds which support the weight loss process. Additionally, they contain minerals like potassium which is important for muscle activeness to support a physical workout program.
5. Banana Benefits for Weight Loss:
Bananas may be high in calories, but that doesn’t make them any bad fruits for weight loss! In fact, there are many ways in which these fruits can help you shed those extra pounds. Each banana contains about 105 calories, making them energy-dense fruits. They offer a quick dose of energy, along with satisfying your hunger levels. Also, Bananas are rich in dietary fiber along with other minerals like potassium which can help you maintain healthy body weight.
6. Kiwi Fruit Benefits for Weight Loss:
Kiwis are regarded as one of the best weight loss and fat burning fruits. They are low-calorie fruits that offer 61 calories per 100gms, in addition to being low-GI foods. Furthermore, they are packed with Vitamin C, which can oxidize more fat during a workout program. Also, the fruit comprises both soluble and insoluble fibres which support better digestion and metabolism.
7. Apples for Weight Loss:
Apples are one of the best fruits that help you lose weight thanks to their appetite suppressant properties. These fruits are laden with dietary fiber with an offering of 2.4 gms per 100gms of serving. A type of fiber called Pectin present in apples reduces hunger pangs by delaying stomach emptying and slowing down digestion. Additionally, apples are also low-calorie fruits that offer 26 calories per 100gms. Apples also contain a significant number of polyphenols and flavonoids, which have shown positive effects in reducing cholesterol levels.
8. Avocado for Weight Loss:
Avocado fruits are the latest sensation in the health industry with the increasing buzz on their benefits. Avocados are healthy fruits for weight loss, although they offer about 160 calories in just 100gms. They contain good fats like omega fatty acids and other nutrients which improve your lipid profile levels. A study also shows that people who regularly consumed Avocados in their diet had a reduced risk of metabolic syndrome which is linked to obesity (3). As long as you stick to the portions, Avocados can act as healthy fat replacements in your regular diet.
9. Grapefruit Help in Weight Loss:
Many studies have confirmed that grapefruits are excellent fruits for weight loss. Grapefruits offer very low calories of just 37 Cals in a serving of half fruit. They are also high in dietary fiber which helps you meet almost 15% of your daily requirements. Studies also suggest that these juicy fruits can control blood cholesterol levels, along with cutting down your belly fat. The high water content in these fruits can satiate your hunger levels and keep you feeling fuller for longer.
10. Weight Loss with Coconut:
Is Coconut a fruit? Yes! Coconut is technically the fruit of the coconut tree but comes with a hard outer shell. Every element present inside this popular tropical fruit is beneficial to our body. Coconut water is linked with weight loss, as it can replace electrolytes during an intense workout. A few scientific studies show that the medium-chain triglycerides or MCT’s present in coconut meat may help in healthy body weight management without affecting the lipid profiles (5). However, be mindful of the quantity as coconut meat is a calorie-dense food!