Can fruits help weight loss? Certainly! Fruits are high in fiber, have low glycemic index, and can help you maintain your calorie goals easily. Here are the best fruits for weight loss.
BEST FRUITS FOR WEIGHT LOSS
A diet that comprises mostly of fruits without any animal products is fruitarianism. It is a kind of vegan diet but without any sort of animal products or other types of food items. Based on healthy fruits that will help to reduce belly fat, this is one diet that everyone wants to try out.
Fruits and weight loss
Fruits are extremely rich in vitamins and minerals essential in our daily diet. They are also high in fibre and other nutrients, which makes them an unavoidable part of a healthy diet. The great thing about fruits is that they’re low in calories as well. So eating a whole apple or a mango won’t add calories to your body. This is why fruits are so great for weight loss.
Apart from encouraging weight loss, eating fruits also have added benefits. This includes a reduced risk of cancer and other chronic diseases. They can control diabetes, blood pressure and risk of heart diseases as well. So let’s learn a bit more about which fruits are the best for weight loss.
- Avocado
When we’re talking of healthy fruits, how can we not start the discussion with avocado? Avocado, unlike other fruits, is pretty rich in healthy fats. It is also rich in various vitamins. Some of them are Vitamin K, C, E, Folate and Potassium. Most of the carbs present in avocados are fibres. So it is a low carb food too. Regular intake of avocados can reduce triglyceride and cholesterol levels in the body. It can control bad cholesterol and increase the amount of good cholesterol. This makes it a great addition to the list of fruits for weight loss.
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- Pear
Pears, like apples, are rich in the fibre called pectin. This is a kind of fibre that can control appetite by making you feel fuller. Pears can also help in controlling cholesterol. It can also help in ensuring heart health. Pears are best eaten whole, including the skin which contains most of the fibre.
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- Banana
They do have a higher sugar content when compared to other fruits. But that is not reason enough to avoid it when trying to lose weight. Bananas can provide potassium, magnesium, manganese, fibre, various antioxidants, and vitamins. They too have a low GI, which means they can actually control the insulin levels in the body. Try to eat bananas regularly, but control the portion so that your weight loss diet is not affected.
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- Apple
Apple is another very common fruit that is low in calories and high in fibre. It also creates a feeling of fullness so that our portions are controlled. They can also reduce cholesterol levels, although more research is needed to support the fact. For weight loss, apples are best eaten whole, not made into juice.
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- Stone fruits
Stone fruits are a group of fruits that are fleshy on the outside but contain a stone pit with a seed on the inside. They are also known as drupes. Some of the common stone fruits are peaches, nectarines, plums, cherries, and apricots. They have a low glycemic index (GI) and caloric value. They are also rich in vitamins and minerals, like vitamins C and A. They give a filling sensation to the tummy. This helps to control the portions and subsequently, weight loss.
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- Berries
Berries of all kinds are great additions to a weight loss diet. Small in size, but they are packed with goodness. Blueberries and strawberries, all contain under 50 calories in half a cup. Yet, they can account for almost 15-30% of the daily requirement of Vitamin C and manganese. Berries taste good in any form. They can be eaten alone or made into smoothies. Fresh or frozen berries can be made into salads, mixed into cereal or even eaten with yoghurt.
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- Grapefruit
Another fruit that is commonly associated with weight-loss diets is grapefruit. They are low in caloric value. A half of a grapefruit is said to contain only about 39 calories. Another advantage of grapefruit is that it has a low glycaemic index (GI). This helps to slow down the release of sugar into the bloodstream, thus promoting weight loss. It is good to be eaten on its own. But it is also a wonderful ingredient that can be added to salads, to give it a refreshing taste.
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- Lemon
Lemon and honey can be a great combination to promote weight loss. Lemon contains large amounts of riboflavin, Vitamin B, minerals like phosphorus and magnesium. Most importantly, it is rich in Vitamin C too. A morning drink made of lemon juice and honey is one of the best natural detoxifying drinks you can find. Lemon mixed with mint or ginger are also great options to try out.
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- Pomegranates
Most of you must have heard elders recommend eating pomegranates for health. It is and has always been touted to be a healthy fruit. The pomegranate seeds are rich in antioxidants, fibres and water content. They also have a very low calorie content. This means that even if you chew a lot of seeds a day, it won’t affect your diet plan. It is also good for improving the red blood cells and haemoglobin levels in the blood! This is because it contains high levels of iron. It can also help in cases of indigestion. It helps in secreting enzymes that can aid in proper digestion. The advantages of eating pomegranates are many and it must be a part of your fruit diet too.
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- Pineapple
Pineapple is one fruit that is free of cholesterol and fat. This makes it a great addition to any weight loss diet. It is also rich in many antioxidants, enzymes, minerals and vitamins. Pineapple is also a fruit that has bromelain. It is a kind of proteolytic enzyme that can combat inflammation. Reduced inflammation also means reduced weight gain. Bromelain can also help to suppress your appetite. This is done by slowing down the bowel movements, further helping in weight loss.
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Fruits, of any kind, are some of the best food items you can ever consume. They are tasty, juicy and healthy to boot. After reading about some of the best fruits to include in your diet, everyone must be excited to try these out in your daily diet plan. So eat some fruits and stay fit!