What are the fruits that help you lose weight? Fruits are usually lower in calories than the average food product. This means that you can consume more fruit than usual and still lose weight. Apples have a very high water content which makes them a satiating snack; this prevents overeating and subsequent binge eating. Fruits are the special product of nature and have many benefits for our body.In this article, I’ll discuss with you about 3 fruits that help you lose weight.
10 Fruits Can Help You Lose Weight
Fruits are sweet, hydrating, and juicy. They also include natural sugars, are strong in fiber, and aid in preventing cravings. But does consuming fruit actually aid with weight loss?
Fruit consumption each day can help stop weight gain.
- Fruits add bulk to our diets and do not provide many calories
- Eat five serving of fruits every day and opt for different colours
- Increasing daily intake of fruits can prevent weight-gain
Fruits are sweet, hydrating, and juicy. They also include natural sugars, are strong in fiber, and aid in preventing cravings. Although you may have be aware that you should eat a variety of fruits, not all fruits are created equal in terms of their nutritional content. Some fruits have more pectin and fiber than others.
Both are effective natural fat burners that can increase metabolism and promote weight loss. They also have a low fat and calorie count and are rich in vitamins, minerals, and antioxidants. But does consuming fruit actually aid with weight loss?
You must consume less calories in order to lose weight, but this does not include cutting back on your food intake. Fruits are a good source of bulk and few calories for our meals. They can be substituted for high-calorie meals in our diet to increase feelings of fullness and satisfaction while consuming less calories.
For instance, if we include fruits like peaches, strawberries, and apples in our breakfast cereals, we can reduce the amount of cereal we eat and so cut back on calories without being hungry. Fruits can also be utilized in place of foods with a high glycemic index in our diet, which can aid in weight loss. Dr. Gargi Sharma, a weight loss consultant in New Delhi, advises choosing fruits of various colors and aiming to eat five servings of fruit each day.
According to recent research from Harvard University, even if you continue to consume the same number of calories, increasing your daily fruit intake can prevent weight gain. The flavonoids found in fruits are thought to be the source of all the health advantages associated with eating them. Fruits and vegetables contain a group of phytonutrients called flavonoids that give them color. They have strong anti-inflammatory and antioxidant effects. Fruits get a poor rap due to their sugar content, yet they are wonderful for losing weight since they can help you limit your calorie consumption. If you want to reduce weight, Dr. Gargi Sharma recommends specific foods that you absolutely must include in your diet.
Watermelon: This juicy fruit provides only 30 calories per 100 grams and keeps you hydrated. It is rich in amino acid arginine which helps in burning fat.
Guava: They are rich in fiber, have low glycemic index and prevent constipation. They also activate the metabolic rate which helps in weight loss.
Pear: A great source of Vitamin C, pear is the perfect fruit for weight loss. It is packed with fiber which keeps you full for longer as it gets digested slowly. Pears are also known to keep your cholesterol levels in check.
Oranges: Add some tang to your diet with this nutrient-dense, low-calorie fruit. Oranges provide only 47 calories per 100 grams. Orange is considered to be a negative calorie fruit which means that it contains less calories than what your body requires to burn it. Simply put, you burn more than you eat.
Blueberries: Popularly known as a superfood, blueberries are rich in antioxidants and help in boosting metabolic rate. Regular consumption is also known to reduce insulin resistance, hypertension and cholesterol.
Strawberries: These beautiful looking berries help in the production of fat burning hormones adiponectin and leptin resulting in higher metabolism.
Peaches: They are very filling as water composes 89 percent of their weight. Being rich in fiber, they help in reducing hunger.
Apples:Apples are considered to be low in calories and high in fiber. They are considered to be good for weight loss, Apples are also very filling; hence we eat fewer amounts of other foods during the course of the day. It is also said that apples should be consumed whole, instead of juice, for better result.
Plums: Plums are low in calories, but have good amount of minerals (Potassium, Manganese) and vitamins like A, C and K. Plums contain phenols, a type of phytonutrient, which are strong antioxidants.
Kiwi: Highly nutrient-dense, kiwis are highly nutritious and their high fiber and low calorie content work as magic for weight loss. Kiwis are excellent source of vitamin C, E, folate and fiber. Studies note that kiwi can help in the additional weight loss benefits, like controlling blood sugar, improving cholesterol and others.
Best Fruits for Weight Loss – How and Why They Can Help You Lose Weight
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Fruits are without a doubt necessary for a healthy life. But given that different fruits have varying levels of natural sugar, some people continue to worry if certain fruits are bad for losing weight.
Fruits are under the category of carbohydrates; some have a little less sugar than others. And while they normally include a lot of fiber, some of them do not. Fruits strong in fiber and low in sugar are your best bet if you’re attempting to lose weight.
The list of fruits for weight loss is provided below. Of course, several of these have the lowest calorie counts of all fruits.
Weight Loss Fruits
One cup of this vivid yellow exotic fruit has only 83 calories and 79 grams of vitamin C, making it the ideal full snack for any weight loss program.
Additionally, it has a high 86% water content. According to studies, increasing the amount of fruits and vegetables with a high water content can aid with weight loss by lowering the energy density of the diet.
2. Stone fruits
Plums, apricots, peaches, nectarines, and cherries belong to this group. Stone fruits are usually low in calories and high in water content.
Two small plums or four apricots contain around 60 calories; one medium peach or nectarine provides 58 calories, and 1 cup of cherries has 87 calories.
Other great news is that a study has shown that the bioactive compounds found in stone fruits potentially fight off obesity, reduce inflammation, and the risk of diabetes.
This small tropical one is full of nutrients such as vitamin C, folate, and fiber. One medium kiwifruit provides 42 kcal and 2.1 g of fiber.
A small study revealed that consuming two kiwis per day for 12 weeks showed a significant reduction in waist circumference and waist-to-hip ratio.
Although more studies are needed to back up these findings, this one shows promising results for kiwi being helpful in weight loss.
You may not have known this, but avocados are technically a fruit, and a very fatty fruit at that! One medium avocado provides 227 kcal, 21 grams of fat, and 9.3 grams of fiber. Don’t worry; the high-fat and caloric content doesn’t mean gaining weight after eating avocados.
But avocados may keep you full for longer and stop you from eating more or binging during the day. Studies found that people who consumed avocados regularly gained less weight than those who did not.
To find out more about avocado’s benefits on weight loss, check out our recent article on the benefits of avocados.
A tropical fibrous gem, one small papaya provides 67.5 calories and 2.7 grams of fiber. It is also high in vitamin C (95.6 mg) and has an 88% water content.
The high fiber and water content help to increase satiety, so you may end up consuming fewer calories throughout the day.
Moreover, they may help in reducing bloating and with regular bowel movements.
This sour and juicy fruit has had a high reputation in the weight loss industry for many years. Half a grapefruit provides 37 kcal, 1.4 g of fiber, and 92% water content.
Studies showed that people who were given grapefruit before each meal for 12 weeks had a decreased body weight, and improved insulin levels and lipid profiles.
Another well-known fruit in weight loss programs – apples are low in calories and high in fiber, with 95 kcal and 4.4 g of fiber per one medium fruit. They not only keep the doctor away but also keep the weight off.
One study showed that women who added three apples per day to their diet for ten weeks reduced their energy consumption during the day and lost weight.
Apples make a great portable snack and can be found year-round.
This delicious fruit group includes raspberries, blackberries, blueberries, and strawberries. These nutrient powerhouses are low calorie and have high fiber and water content.
So, it makes them a wise food choice when trying to lose weight. One small study showed that people who snack on berries in the afternoon ate less food at dinner. Their sweetness can help satisfy sugar cravings as well.
One cup of each provides the following:
Raspberries: 64 kcal, 8 g of fiber, 86% water
Blackberries: 62 kcal, 7.7 g of fiber, 88% water
Blueberries: 84 kcal, 3.6 g of fiber, 84% water
Strawberries: 49 kcal, 3 g of fiber, 91% water
They are one of nature’s best snacks. One cup of watermelon has 46 kcal, whereas a cup of melon has 61 kcal. They both have around 90% water content, which helps to keep you full and prevents you from bingeing during the day. The natural sweetness and high water content also help to reduce cravings.
As one of the sweetest citrus fruits, oranges are low in calories and high in vitamin C and fiber. One medium-sized orange provides 65 kcal, 3.4 g of fiber, and has 87% of water.
They also help with weight loss because of their fiber and water content. Like apples, they are very portable and keep you full for longer after eating.
THE 10 BEST & WORST FRUITS FOR WEIGHT LOSS
Fruits are usually one of the first things we reach for to replace sugary sweets when it comes to foods that burn fat and are helpful for weight loss.
They are naturally sweet, healthful, and frequently the ideal size for snacks.
To reduce weight, nevertheless, you need limit your intake of fruits because some of them have more calories than others.
So, using the USDA’s FoodData Central to verify each item, I created this handy list of the greatest and worst fruits you may consume for weight reduction, organized by calorie count.
TOP 10 BEST FRUITS FOR WEIGHT LOSS
The fruits with the fewest calories are the greatest fruits for weight reduction, and the fruits with the most calories are the worst fruits for weight loss.
Nutritional information per cup: Calories: 46, Carbs: 11.1g, Sugar: 7g, Fiber: 2.9g, Protein: 1g, Fat: 0.4g
Berries, in general, are great for weight loss and strawberries are one of the best you can eat.
A whole cup has less than 50 calories and they’re also low glycemic fruits. Feel free to pack a handful into your yogurt bowl with granola!
Nutritional information per cup: Calories: 46, Carbs: 11.5g, Sugar: 9.4g, Fiber: 0.6g, Protein: 0.9g, Fat: 0.2g
Besides being low in calories and carbs, watermelons also supply your body with L-arginine, an essential amino acid that’s said to help you build muscle.
The high water content in watermelons will also help you stay full and satiated for hours after you eat them. And that’s a huge plus when you’re trying to limit your calorie intake, and lose weight.
Be careful about eating too much though, they’re pretty high up on the glycemic index (GI) and can potentially spike your blood sugar. And that might lead to a sugar crash, making you feel tired and sluggish.
Nutritional information per cup: Calories: 53, Carbs: 13g, Sugar: 12g, Fiber: 1.2g, Protein: 1.3g, Fat: 0.3g
Just like their cousin watermelons, cantaloupes are a great snack to fill you up without packing on the calories and carbs.
So it’s definitely one of the best fruits for weight loss.
Nutritional information per cup: Calories: 56, Carbs: 14g, Sugar: 13g, Fiber: 1.2g, Protein: 0.8g, Fat: 0.2g
Another member of the melon family, honeydew, has a high water content, and one of the lowest calorie – and carb – counts you can find in fruit. And the high water content will keep you satiated for hours after you eat it.
That means you’ll be less likely to overindulge and overeat.
Melons also provide electrolytes, which makes them a better substitute for sugary electrolyte drinks.
Nutritional information per cup: Calories: 60.2, Carbs: 15.1g, Sugar: 10.9g, Fiber: 2.4g, Protein: 0.7g, Fat: 0.4g
This tropical fruit is a great snack for weight loss. Its low calorie count means you can indulge in a whole papaya without worrying too much about your intake.
Nutritional information per cup: Calories: 61.5, Carbs: 19.8g, Sugar: 5.3g, Fiber: 5.9g, Protein: 2.3g, Fat: 0.6g
Adding lemon to your water is a great way to make it taste better without adding much by way of calories and carbs.
Of course, it goes without saying that sugary lemonade won’t be quite as good for you though – because of all the added sugar.
By the way, if you’re trying to keep your sugar intake to a minimum, this low carb lemon bars recipe is completely sugar free.
Nutritional information per cup: Calories: 62, Carbs: 14g, Sugar: 8g, Fiber: 7g, Protein: 2g, Fat: 0.7g
Not only are blackberries low in calories, but they’re also rich in catechins, an antioxidant that’s been scientifically proven to burn body fat and boost metabolism, helping aid in weight loss.
So, you should definitely add these to your grocery shopping list of fat burning foods.
Nutritional information per cup: Calories: 64, Carbs: 14.7g, Sugar: 5.4g, Fiber: 8g, Protein: 1.5g, Fat: 0.8g
In addition to being low calorie, raspberries have about 3 times more fiber than strawberries, making them an especially filling little treat that’ll keep you satisfied for longer.
Nutritional information per cup: Calories: 65, Carbs: 16g, Sugar: 13g, Fiber: 2.3g, Protein: 1.4g, Fat: 0.4g
Like berries, stone fruits – such as peaches, apricots, and plums – are low in calories, rich in nutrients, and have a low GI. In other words, the perfect weight loss snack!
Nutritional information per cup: Calories: 65, Carbs: 17.3g, Sugar: 13g, Fiber: 3g, Protein: 0.3g, Fat: 0.2g
Apples are great for weight loss thanks to their high water content and low calorie count.
All apples are generally in the same ballpark when it comes to nutritional value, but if you’re curious which apple has the least sugar, it’s the Granny Smiths (by about 3 grams).