A recent study found that eating five portions of fruits and veggies a day is a great way to live a disease-free life. Fruits are natural super foods with immense benefits that help in weight loss – they are high in fibre, contain natural sugars and help keep hunger pangs at bay. One portion of fruit is defined as 80g of fruit so one medium-sized apple would constitute one portion. Here are the top 10 fruits for weight loss:
The watermelon is your go-to fruit for weight loss. It’s high in water content (90%) and a 100g serving just contains 30 calories. They’re also a rich source of amino acids called arginine which helps burn fat. The best thing about watermelon, however, is the fact that not only does it keep you hydrated, it will also keep you satiated for a long time which will lead to less unhealthy snacking. Read more about the health benefits of watermelons.
The guava was brought to India by the Portuguese and is packed with immense health benefits. High in fibre, it’s another potent weight loss aid thanks to the fact that its glycemic index is low, making it perfect for diabetics as well. Along with that, it keeps our bowel movements prim and proper which aids the overall weight loss process.
What if we told you that there was a fruit that could reduce your cancer risk, keep your heart healthy, make your teeth whiter, boost your immune system and even beat diarrhoea and constipation? Well the apple’s the one. If you’re on a weight loss diet, then you certainly need the apple in your dietary repertoire. One medium-sized apple contains around 50 calories and doesn’t have any fat or sodium. In fact, a Brazilian study found that women who ate apples before their meals lost 33% more fruits than those who didn’t eat them!
Packing 105 calories, per piece, the average banana is an excellent source of instant energy and the perfect post-workout food. They’re also healthier than packaged post-workout snacks like energy bars which are just chocolate bars masquerading as ‘healthy’ options. It also helps beat muscle cramps, keeps your BP in check, prevents acidity and even beats constipation.
The pear fulfils one quarter of your daily fibre requirement and is great for your digestive system. It also helps reduce cholesterol levels, reduces the risk of coronary heart diseases and type II diabetes. The fibre content keeps you satiated for longer than normal and the fruit also packs a mean punch thanks to the fact that it’s rich in Vitamin C.
Not only is the orange great to taste, 100g of this fruit only contains 47 calories which is great for someone looking for a snack while trying to follow a strict diet. It’s also sweet which will help take care of the cravings every dieter has for something sweet!
Yeah, tomatoes are fruits not vegetables and they’re a Godsend for your weight loss battle. They’re delicious, full of antioxidants and reduce water retention. They also reverse leptin resistance, for those not in the known, leptin’s a type of protein which prevents our body from losing weight, thus tomatoes are the perfect ally. Just keep in mind that ketchup – which is loaded with synthetic stuff and sugars – don’t count as tomatoes.
1. Focus on berries, fibrous, and small fruits. Raspberries, blueberries, strawberries, kiwis, clementines, plums, peaches, and small apples are the kinds of fruits you should reach for first.
2. Enjoy fruits in moderation but focus on eating more vegetables. Fruits are good, but vegetables, especially green leafy or fibrous vegetables, should be a focus on your plan.
3. If you need to cut carbs/calories from your diet, start with grains and starchy carbs and then move onto fruits. There comes a time in everyone’s diet when they need to eat less. Always remove the most carbohydrate-dense foods first (as they will be the most calorie-dense of your carbohydrates as well). You’ll find that as the carbohydrates and calories in your diet get lower, when you’re really starting to hone in on losing the stubborn fat, your fruit intake will be decreased as a function of how you have progressively removed foods from your diet.
According to me fruit is the most common and reachable food item in grocery list. It can easily be found in any house, any purse and any bag but it is the most neglected food item among all food groups, it is because we are living in a world of packed food item which are easy to consume require minimal processing and time where no one has time to peel, cut fruit and consume it as it is time taking, But as far as nutrition is concern fruit and vegetable should be a 50 % part of our food plate if we want to stay fit. we don’t find fruit as tempting as pizza , burger , junk food , only fruit which we love to eat are one which are high in calories or calorie dense like Mango, Grapes, Banana , Custard Apple etc .
Any fruit is great for losing weight, as long as they are not dried. Whole fruits are low in calories but very high in volume, nutrients and fiber. They will fill you up for very little calories, that is why they are great for weight loss. You can eat dried fruits when you are trying to lose weight but they are way more calorie dense, so you’ll eat less volume but more calories and you are not as full as you would when you consume whole fruits. As long as you are in a calorie deficit, meaning you eat less calories than you burn you can eat whatever you want and still lose weight (keep your general health in mind of course).
There aren’t any fruits that help with weight loss. It doesn’t work that way. Now, of course fruits should be a big part of your diet, so just get fruit that you enjoy and, well, enjoy. (You’ll probably also want to add more vegetables to your diet.)