Apart from all other fussy things that people do to lose weight, fruits are also an excellent choice. When included in the routine diet, fruits can easily help you lose weight.
Losing weight is like a dream many people have nowadays. Most follow their diets intently while others exercise regularly. Well, fruits can aid in weight loss. Most fruits are sweet, and for that reason, it is easy to satisfy your sugar cravings. As a reward, you will avoid processed foods, foods with added sugars, or fast foods, which ultimately will help you attain a healthy weight over time. When you exercise regularly, eat clean and add fruits to your diet, you will certainly achieve your weight loss goal. This article discusses some of the best fruits you can eat for weight loss.
How Fruits Contribute to Weight Loss
It is indisputable that fruits can be a great aid to weight loss. But how?
They Contain Fiber
Fiber is an essential portion of a healthy diet. It is that part in plants and carbs that cannot be digested. Fruits contain lots of fiber. You may need to increase your intake of fiber to promote weight loss. This is because fiber prolongs the feeling of fullness. In turn, you will consume fewer calories, thus losing weight.
Fruits Are Juicy and Contain Sufficient Calories
Most fruits such as melons, berries, and oranges have a high content of water. With such water and fiber content, fruits may make you feel full for longer and consume fewer calories.
Most Fruits Have a Low Glycemic Index
The glycemic index (GI) is a tool used to measure how a particular food can raise blood sugars. It is scored out of 100, and any food with a score lower than 55 is considered to be of low GI. The higher the GI, the easier it is to raise sugar levels in the blood. Following a diet of foods with a low GI score can help you lose weight. That said, many fruits have a low GI, but watermelon, pineapple, mango, and other tropical fruits tend to score moderately or high on the GI.
Fruits Are Naturally Sweet
Fruits are sweet due to their sugar content and may help thwart your cravings for sugars. By eating fruits adequately, you will avoid consuming cakes and other foods with added sugar and fat. Definitely, this will help you lose weight.
Best Fruits To Eat for Weight Loss
Berries are great fruits to eat for a low-calorie diet. For example, 74 g of blueberries are loaded with about 42 calories, 12% of the recommended daily value (RDV) for vitamin C, 18% of the RDV for vitamin K, and 12% of the RDV for manganese. Additionally, 152 g of strawberries contain about 50 calories, 150% of the RDV for vitamin C, 30% of the RDV for manganese, and 3 g of fiber. Studies have shown that berries are satiating fruits. People who are overweight may find berries a good option because they can be very effective at reducing blood pressure, cholesterol levels, and inflammation.
Apples are nutrient-dense fruits because they contain fewer calories, but the high fiber in just 223 g of apples has 5.4 g of fiber and 116 calories. This particular fruit can also help to support weight loss. It is said that eating apples for ten weeks could help you lose about 0.91 kg. Fruits with low-calorie content like apples prolong the feelings of fullness which may make you consume less food the entire day. It is worth noting that apples are more satiating when eaten whole instead of juicing it up. You can also cook them or add them to yogurt, salads, stew, or bake them.
Grapefruit is also associated with weight loss. It is a hybrid fruit of orange and pomelo. The United States Department of Agriculture (USDA) database states that there are about 39 calories, 65% of the RDV for vitamin C, and 28% of the RDV for vitamin A in just a half piece of grapefruit. In addition to that, grapefruit score low on the GI, meaning that they slowly release sugar into the bloodstream. In addition to that, besides losing weight, eating grapefruits can result in reduced waist size, blood pressure, and body fat.
Passion fruits were originally grown in South America, but nowadays, they are grown worldwide. When ripe, their outer rind turns yellow or purple. The USDA’s database says that 18 g (one fruit) of passion fruit provides 17 calories and other beneficial nutrients like vitamin A, vitamin C, fiber, potassium, and iron. That said, passion fruits boast lots of fiber, with 42% of the RDV contained in just 5 of these fruits. You will know that fibers slow down digestion, extending your feelings of fullness. What’s more, passion fruits contain piceatannol, which may help reduce blood pressure and increase insulin sensitivity in overweight people. You need to consume passion fruit whole for quick weight loss.
Melons are also very good for weight loss because they contain fewer calories but high water content. For example, 160 g of watermelon contains 61 calories, while 150 g of honeydew melon contains 46 calories. They are also a great source of fiber and potassium. Melons also provide powerful antioxidants such as lycopene, vitamin C, and beta-carotene. Consuming melons and other fruits containing lots of water may help you lose weight.
Orange is one of the citrus fruits. Most of these fruits have a low content of calories but are loaded with vitamin C and fiber. For that reason, they are very satiating. It is best to avoid taking fruits as juices, rather take them as a whole. This way, you will consume fewer calories, feel less hungry, feel full for long. In turn, you will healthily lose weight.
Fruit is a great source of fiber, vitamin C, and a variety of minerals. Most fruits contain virtually zero fat and fewer calories. Therefore, including them in your diet may help you achieve a healthy weight alongside regular exercise and a balanced diet.