What Fruits Are Good for Weight Loss?
You’ve probably tried various activities and food combinations to achieve your weight loss goals, but yielded no result, or probably couldn’t sustain it. Did you ever try fruits? Would you have imagined that fruits can help you lose weight? You should consider eating whole fruits regularly. They are rich in antioxidants, dietary fiber, vitamins, and minerals. They also aid the reduction of waist circumference, BMI, cholesterol, the risk of heart disease, and help you consume less food.
15 Best Fruits for Weight Loss
Watermelon is a rich source of minerals, lycopene, vitamin C, and water. Amazingly, two cups of watermelon a day could aid weight loss, increase satiety, reduce, BMI, and regulate blood pressure. The lycopene content in watermelon helps reduce high blood sugar.
Pomegranate contains loads of anti-obesity nutrients. The anthocyanins, tannins, and flavonoids (antioxidants) in pomegranate make it one of the best fruits for reducing fat. Red wine and green tea have got nothing on pomegranate — it’s got more antioxidants than both drinks. Also, pomegranate extracts help lower blood pressure levels. Consume half a cup of pomegranate every other day. You may also add it to juices, salads, and salad dressings.
Among the benefits of apples that you already know, weight loss is another amazing one. Apples are rich in fiber, beta-carotene, water, vitamins, and minerals Consuming a whole apple or apple juice regularly will greatly complement your weight loss plans. The antioxidants in apples reduce oxidative damage, and as a result, reduce the risk of cardiovascular diseases. Consume at least an apple a day. You can have it with breakfast or before lunch.
Lemons are packed with vitamin C, which is a potent antioxidant. Studies have found that people who do an 11-day lemon detox diet showed some remarkable improvement in the reduction of BMI, body weight, waist-to-hip ratio, and insulin resistance. To step up your weight loss game, try consuming a juice mixture of half a lime, one teaspoon of organic honey, and warm water every morning.
Orange and Blood Orange
Consuming oranges and blood oranges with a low-calorie diet helps reduce weight. Freshly pressed orange or blood orange juice reduces body fat, LDL cholesterol, and insulin resistance. You may consume as a whole fruit or juice. You may also add orange slices to your salad.
Grapefruit is rich in vitamin C and dietary fiber. It reduces insulin resistance and regulates blood pressure. Grapefruit is quite versatile in your weight loss diet; you may have it with breakfast or lunch, or just juice it.
Blueberries are bursting with anthocyanins, an antioxidant that gives them the dark blue-violet color. Blueberry anthocyanins are essential in reducing the risk of obesity, bad cholesterol, and helps to improve insulin sensitivity. What`s more? The dietary fiber in blueberries improves satiety, which is essential in losing weight. Consume a fistful of blueberries with breakfast or make a smoothie with them.
Strawberries are loaded with anthocyanins — antioxidants that drastically reduce toxins and inflammation. The anthocyanins in strawberries also help improve glucose uptake, improve blood lipid profile, increase insulin sensitivity, and lower blood sugar levels. Strawberries also lower the risk of heart disease, type-2 diabetes, obesity, and neurodegeneration. Try consuming 6-7 strawberries every other day in oatmeal, smoothies, salads, acai bowl, or as a snack.
Bursting with protein, fiber, and carotenoids, goji berries lower lipids and blood sugar levels. They’re so great at protecting the heart. Studies show that goji berries reduce waist circumference by boosting metabolism. These berries are also great at reducing the risk of cardiovascular diseases in people with metabolic syndrome. Garnish your acai bowl, oatmeal, salads, and smoothies with goji berries to enjoy the weight loss benefits.
This sumptuous buttery fruit is a rich source of monounsaturated and polyunsaturated fatty acids, vitamins, minerals, and dietary fiber. Consuming half to one avocado a day increases satiety, helps maintain weight, reduces bad cholesterol, and improves cardiovascular health. Try consuming half an avocado with toast, in smoothies, in salads, or with freshly made guacamole.
This highly nutritious, deep purple berry is super great for weight loss. It is loaded with antioxidants that help reduce cholesterol. That`s not all, as it helps athletes reduce exercise-induced muscle damage.
Did you know that consuming one kiwi every week will increase good cholesterol levels, lower triglycerides, (HDL cholesterol), and reduce insulin resistance? Kiwi fruit also helps reduce the size of fat cells. Kiwi is packed with vitamin C that reduces toxins in the body. The fiber in kiwi is great at improving digestion. Try consuming at least one kiwi fruit per week, having it with the skin intact. You may also add it to smoothies or salads, or just juice it.
Bananas are a rich source of vitamins, fiber, and potassium. They’re also good for weight loss. In addition, the starch in bananas lowers insulin levels in people with type-2 diabetes. Adding raw bananas to your diet enriches your body with maximum resistant starch. You may also add bananas to your oatmeal, smoothies, or acai bowl. Eating bananas 45 minutes before working out energizes your body.
Fruits like plums, prunes, pears, and cherries are called stone fruits. Cherries are particularly rich in anthocyanins. Studies have found cherries helpful in treating type-2 diabetes. Also, juices of peaches and plums help protect against high blood sugar. Try consuming one plum or peach, 2 prunes, and one-fourth cup of cherries every day for weight loss.
Pineapples contain lots of vitamins, minerals, phytonutrients, and dietary fiber. A cup of pineapple every day will improve digestion and induce fat breakdown. You may also follow the pineapple diet for quick weight loss.
Some Fruit Facts
- The study of fruits is called pomology.
- Unknown to many, banana is a herb, not a fruit.
- Strawberries are the only fruit with seeds on the outside — an average strawberry has over 200 seeds.
- Orange-colored fruits keep the eyes healthy.
- Green-colored fruits make the teeth and bones strong.
- Purple and blue fruits are memory boosters.
- Red-colored fruits are great for heart health.
- Yellow-colored fruits prevent illnesses.
- Mangoes are the most loved fruit in the world.
- Apples stay afloat in water because they are 25% air.
- Eating an apple would help you stay awake than a cup of coffee would because apples give more energy.
- A kiwi has two times the vitamin C in an orange.
- Japanese farmers grow square watermelons for easier stack and store.
- There are about 7,000 different kinds of apples grown worldwide.
- Pineapples ripen faster when they are placed leafy side down.
- Dried fruits have more calories than fresh fruits because the process of drying reduces the water content and volume.
- The seeds of lychee are poisonous and should not be consumed.
- A cucumber is not a vegetable but a fruit.
- One pomegranate can hold more than 1000 seeds.
- You should eat your fruits with the skin for the best nutritional value.
- Pumpkins and avocados are fruits, not vegetables.
- Half a cup of figs contains the same amount of calcium as half a cup of milk.
- Eggplants are fruits, not veggies, as many think — they are botanically known as berries.
Now that you Know…
As you eat the 15 fruits we`ve discussed, note that there are some you may need to avoid on your weight loss journey, because they contain more calories and have a high glycemic index.
Some Fruits to Avoid on your Weight Loss Journey
- dried apricots
- dried berries
- dried figs