11 Best Fruits for Weight Loss (Science Based)
What are the Best Fruits for Weight Loss?
Are Fruits Good for Weight Loss?
And many more such questions would be coming to your mind when you hear about fruits and their benefit in weight loss. Today we will take a look at some best fruits for weight loss.
It can be a struggle as well as a lone battle to lose weight. There is no magic formula to lose weight quickly but you can achieve your goal of losing a few pounds with proper diet and exercise.
There are many saints who follow only fruit diet. If you look at their physique, they are generally lean and with less or no fat deposits. Eating fruits is one of the easiest ways of losing weight, as fruits don’t add fat to your diet. It’s a known fact that consumption of fruits regularly is beneficial for health. Various vitamins and minerals from fruits protect you from heart diseases, reduce the risk of cancer, lowers blood pressure, cholesterol levels etc. (2)
Crash diets seem attractive with their promise and they do help you lose weight but the weight comes back with a vengeance. These crash diets are also unhealthy for your body from a long-term perspective. Research has proven that fruits are great for weight loss, so keep eating fresh and organic fruits and watch your fats vanish from your body! (1)
In further sections, I have written about the fruits that help you in weight loss in a completely natural way.
Best Fruits for Weight Loss
I recently visited a premium hotel and guess what they were serving as a welcome drink? A mint-flavored Lemon Water 🙂
Lemon is one of the best fruits for weight loss as it is a storehouse of multiple vitamins such as C, B, E, riboflavin etc. It also contains essential minerals like calcium, potassium, sodium, magnesium and phosphorous. Lemon contains dietary fiber and some amount of protein.
It contains very little calorie which makes it perfect to drink all day without worrying about your sugar intake. Lemons are also antioxidant-rich food which helps in flushing out all the unwanted toxins. It breaks down the fat that helps in reducing weight. A combination of lemon juice and honey with warm water aids in increasing the metabolism which further helps in burning more calories. Lemon is also very easily available all year round and very versatile to use.
Because of so many vitamins and essential minerals, Lemon also acts as a detoxifying agent. You might have seen various detox water uses lemon as one of the ingredients.
2. Grape Fruit
Grapefruit is an excellent fruit to lose weight. It has high water levels which help you feel fuller and keep you hydrated. It also contains naringenin an antioxidant which helps to lower blood sugar levels. Grapefruit contains phytochemicals such as lycopene and beta-carotene which promotes good health and boosts the metabolism.
As you would be knowing good metabolism helps in burning more calories and in turn helps in a quick fat loss. It contains vitamins and fiber which helps you control the urge of binge eating. You can consume it in the natural form or can prepare tasty recipes by cooking it.
Here is an informative video from Yuri Elkaim
Pomegranate is an excellent fruit for weight loss as they contain antioxidants like polyphenols. Polyphenols aid in boosting the metabolism. It helps in getting rid of unwanted toxins from the body.
Pomegranate contains carbohydrates, fats, fiber, sugar, sodium, calcium, potassium, and protein. It boosts the immune system and protects you from unwanted diseases. It helps in digestion and keeps the stomach & body cool. Pomegranate makes an excellent snack as it contains very little calories but is loaded with fiber to make you feel fuller sooner.
It also contains antioxidants which reverse the aging process and makes your skin soft and supple. The next time you are hungry, simply grab a nutrient-rich pomegranate and eat without feeling any guilt. There are many Health Benefits of Pomegranate Juice like it is good for heart, skin, and bone health.
Avocado contains omega 9 fatty acids and monounsaturated fatty acids which are good for the heart. It helps in increasing the metabolism and boosts your energy levels. Avocado nutrients keep your skin hydrated and soft. It is rich in beta-carotene and lutein which helps in cell growth and regeneration.
It contains carbs which get converted to glucose for an instant energy. Avocado can be paired with anything and makes a quick snack to suppress hunger pangs and temptations. You can make a guacamole, a salad, sandwich spread or a smoothie for a quick snack which is rich in fiber. There are amazing Health Benefits of Avocado as it is good for digestion, skin health etc.
Strawberry not only looks yummy but is also packed with a lot of good nutrients. It is loaded with vitamin C, calcium, potassium, magnesium and fiber. The fiber helps controlling type 2 diabetes and regulates digestion. It also helps to curb hunger pangs as you feel full for a longer time and aids in weight loss.
Strawberry is also great to stop aging, hyperpigmentation and is good for glowing skin. It helps to reduce pain and inflammation which in turn helps in the normal functioning of weight reducing hormones.
An apple a day keeps not only the doctor away but also unhealthy fats away! Apples are one of the most commonly available fruits in the market. They are filled with water, nutrients, vitamins, and fiber.
Apples contain fiber and water which helps to fill up your tummy and make you feel full as well as boost the metabolism. It slows down the digestion process and helps to limit your intake of unhealthy snacks. Apples contain pectin which does not allow the cells to absorb fat into the body and instead helps the cells to absorb water.
Blood sugar regulation is carried out by the nutrients present in Apple. Along with that, it reduces the risk of cancer and protects your heart. Because of an antioxidant property, Apples are able to fight free radicals.
A banana is a fantastic snack which provides instant energy and fills up your stomach. It contains various nutrients like potassium, vitamin B6, vitamin C, magnesium, copper, manganese, and fiber.
You might have observed various athletes eat a banana during the game. This is for a reason that banana provides instant energy. The quick energy come from its carbohydrate content. Along with carbohydrate, banana is rich in fiber, antioxidants such as catechin (2, 3, 4) and dopamine.
Watermelon contains 95% water inside it and is very low on calories. A serving of watermelon will not only fill you up to the brim but also hydrate you. Watermelon is packed with everything which is good for you: vitamin A, B, and C, the plant chemical lycopene which protects the body from heart ailments and the risk of cancer.
Unlike banana which should not be eaten at night, Watermelon can be eaten at any time. It is a healthy snacking alternative to satisfy your hunger pangs. You can have a watermelon by simply dicing or slicing them or make a juice or even a refreshing salad.
Pineapple is another great fruit which aids in weight loss. It does not contain any fat or cholesterol. It is known as the ‘natural weight loss food’ as it is a rich source of vitamins, minerals, antioxidants, and enzymes. Rich in thiamine, manganese, and copper, these antioxidants fight against free radicals in the body.
It is anti-inflammatory as it contains the enzyme bromelain which helps to metabolize proteins and reduce belly fat. The fiber in the fruit also helps in digestion and weight loss. It curbs the appetite and reduces the need for binge eating. A pineapple can be eaten as it is after slicing or dicing it or you can even grill it, make a salad or a smoothie. The imagination is all yours when you decide to incorporate pineapple in your weight loss journey.
Orange is a powerhouse of all the nutrients you need for your weight loss journey. It contains zero fat, is a rich source of antioxidants, very low in calorie and loaded with fiber. It is also high on water content and can fill up your tummy quickly and keep it full for a longer duration. You can eat an orange as it is or include it as part of a salad.
Pear is another alternative fruit for losing weight. It contains a high amount of water and fiber. Pear is low in calories and yet rich in minerals, vitamins, and antioxidants which boosts the immune system.
It also provides instant energy. Pear contains a high level of glucose, fructose and stabilizes the blood sugar. The high fiber content in a pear allows you to stay fuller for a longer time.
How Can Fruits Help You Lose Weight
Fruits have gained the status of a best friend in the journey of weight loss for many people. They form an essential part of a well-balanced and healthy diet. Fruits are also called super-foods as they contain all the nutritional value required for a wholesome and healthy diet.
Fruits contain all the key minerals and vitamins which help in keeping your body healthy as well as aid in weight loss. When you eat a fruit you are actually consuming a nutrient-rich package filled with nutrients like fiber, minerals, and vitamins. It is actually amazing that a small fruit can pack such a punch of goodness into your body! They are also known for their abilities to reduce the risk of cancer, diabetes and heart diseases through the rich antioxidants found in it.
Unfortunately, people wonder about the veracity of the goodness of fruits as they contain more natural sugars than other foods such as vegetables. The point that needs to be driven home is that not all sugars are bad as long as they are consumed in moderation. In fact, the sugar found in fruits is a healthier substitute for refined sugar as they get digested easily by the body.
Fruits & Sugar
The truth is added or artificial sugar poses adverse risks such as diabetes, heart disease, and obesity. A teaspoon of sugar might seem less and more attractive but if you dig deeper you would realize that it contains 16 grams of carbs and zero nutrients.
When you compare a teaspoon of sugar to a fruit, you would come to know that a fruit along with its sugar content is a much healthier, safer and better option. It is a proven fact that a diet enriched with fruits reduces your need to eat other unhealthy alternatives which are found in abundance around you.
Consuming fruits helps you not get tempted to eat anything and everything and in time it develops into a good habit. By reducing your intake of calorie-rich food with low-calorie fruits helps to create a calorie deficit in the body and aids in quicker weight loss.
Fruits fill up your tummy
Fruits are wholesome and fill up your tummy for a longer duration of a time. It stops you from binge eating or reaching for an unhealthy snack. You can keep unnecessary sweet cravings at bay when you include fruits in your diet as fruits take a longer time to digest and move slowly through the body.
The high water content as well helps in keeping you full for a long period of time and decreases your appetite. It is also known to keep your cholesterol level in check.
The added advantage of including fruits in your diet is their versatility. They can be eaten raw, ripened, cooked or baked. They can be added to sandwiches or salads if you get bored of eating it as it is. The choice is completely yours and you can use your imagination to create dishes which will help you in weight loss.
Eating Tips for Weight Loss
When you embark on your weight loss journey it will be filled with many temptations and doubts. Just a desire to lose weight will not suffice. You will have to develop an iron willpower to resist temptations.
It is actually not as difficult as it sounds to start eating healthy. Once you take the decision to lose weight, you will automatically start following the healthy lifestyle. Habits develop over time and likewise, you can develop clean and healthy eating habits with time and research. There are many advantages of eating healthy food and one of them is weight loss.
Here are a few tips to help you eat clean for weight loss:
- It is mandatory to cut back on your intake of sugar and carbohydrates. As you lower your calorie and carbs intake, the body starts using up the stored fats in your body. It will also, in the long run, reduce your appetite and lower your insulin levels. You will also be able to lose weight without going hungry.
- Include loads of proteins and vegetables in your diet. It will keep a check on your carbs intake. Proteins can help you overcome hunger pangs. They also contain many nutrients which are beneficial for you.
- Some of the low carbs vegetables which you can consume for weight loss are cauliflower, broccoli, cucumber, sprouts, tomato, spinach and lettuce amongst others. Mostly protein-rich foods have low in glycemic index which keeps you satiated for a longer period of time.
- Start your day with a high protein breakfast which will ensure that you are loaded with healthy food. It will help you reduce your cravings during the day.
Some Additional Tips
- Start snacking wisely by choosing healthy alternatives instead of grabbing a packet of chips or cold drinks or a burger. You can instead opt for healthier fruits, coconut water, salads or even plain sprouts which you can easily carry around in your bag.
- Another way to ensure that you do not overeat is by drinking a glass of water for about half an hour before your meals. More often than not, we do not realize when we have eaten the daily required portion as the brain signals become alert only after we have overeaten. An easy way to keep a check on that is by drinking water before each meal.
- Drinking tea or coffee has shown that it increases the metabolism level in your body which ultimately helps in weight loss.
- It is also advisable to eat your food slowly so that the brain has enough time to figure out the daily required amount of food you need. Chewing food also helps in digestion and boosts the hormones which help in weight reduction. It also keeps you satiated for a long time and helps you eat less.
So include all these fruits in your daily diet and write to me about your experiences.