The Best Fruits to Eat for Weight loss

Keeping a healthy weight is crucial, as the excess weight increases your risk of non-communicable diseases ⁽¹⁾. While exercise remains the most effective way to lose weight, consuming fruits can greatly support achieving this.

Fruit is naturally packed with fiber, vitamins, antioxidants, and other nutrients to help with a healthy diet. Most fruits have high water content and are also low in calories, which help you feel fuller for a long time and support metabolism. This article will show you the lists of fruits that support losing some extra pounds. But before then, let’s take a quick look at how fruit supports losing some weight.

How do fruits contribute to Weight loss?

As mentioned earlier, fruits are rich in nutrients beneficial to your health and essential to your diet. According to the United States Centre for Disease Control, depending on your age and sex, the recommended intake of fruit for adults is at least 11/2-2 cups per day ⁽²⁾. To ensure a balanced diet, you should consume the required amounts of fruit daily.

High fiber

Fruits are generally high in fiber, and it keeps you feeling satisfied for a longer period which may reduce the general amount of calories in your diet. Also, several studies have linked a higher intake of fiber with lower body weight.

High water content

Most fruits, such as oranges and melon, have high water content; since they are high in fiber and water, consuming them helps you feel full.

Naturally sweet

Fruits are naturally sweet due to the simple sugars present in them. The naturally sweet taste may help manage your cravings for sugar or sweet things. Instead of picking a candy or cookies, you can opt for fruit. Doing this helps you consume fewer calories and less fat.

Low glycemic index

The glycemic index measures the effects food has on blood sugar levels. Fruits such as watermelon and pineapple have low GI consuming fruits, and such fruits can cause slower blood sugar changes.

 

9 Fruits that Support Weight loss

Berries

Strawberries, raspberries, and other berries are low-calorie and loaded with many nutrients. They contain nutrients such as vitamin C, K, and minerals. For instance, a half-cup of blueberries contains 42 calories, and a cup of strawberries contains 50 calories and offers 3 grams of fiber.  

Studies have shown that they are filling and may lower cholesterol levels, blood pressure, and inflammation, which may help those who are overweight ⁽³⁾. 

There are several ways to enjoy this fruit, and you can consume it fresh as a snack, add it to your cereal for breakfast or blend it and enjoy it as a smoothie.

Apple

According to a popular saying, ‘an apple a day takes the doctor away.’ Apples are not only low in calories but are rich in fiber. A study shows that Apple has a significant weight loss effect on participants (women) who consumed it daily for two months and two weeks compared to other foods. Apples being low in calories are satisfying, and research has shown that apples are best taken whole instead of juicing to reduce hunger and manage appetite. You can enjoy apples by adding cereals, salads, and yogurt.

Grapefruit

Grapefruit is usually associated with weight loss. Like every other fruit, grapefruit contains low calorie and low glycemic indexes. A half grapefruit contains 39 calories, and as a low GI food, it may help with weight loss.

A study involving 85 obese people proved that grapefruit causes a decrease in calorie intake- leading to a decrease in body weight and improved cholesterol levels- after consuming the fruit for 12 weeks ⁽⁴⁾. You can enjoy it by consuming alone or by adding it to other foods.

Kiwifruit

Kiwifruit is a nutrient-rich fruit; it’s a good source of fiber, vitamins, and minerals which are essential to human health. A study shows that routine fruit intake in prediabetes people for three months increases their vitamin C levels, reduces blood pressure, and reduces their waist circumference. Aside from controlling blood sugar levels, kiwifruit supports gut health, improves cholesterol, and enhances weight loss.

Kiwifruit can be consumed raw, juiced, or in salads or cereal.

Oranges

Oranges are low in calories and rich in fiber and vitamin C. While it is highly filling, studies have shown that consuming whole fruit instead of juicing results in less hunger and makes you feel full. When trying to lose weight, you should consume the whole fruit instead of drinking the juice.

You can enjoy orange alone or add it to the salad.

Melons

It’s no secret that melons support weight loss because of their water content and low calories. For example, 1 cup of watermelon offers about 45-60 calories, and they are an excellent source of fiber and antioxidants. Fruits generally high in water content may support losing some extra pounds. 

Although it’s commonly taken as fruit salad, you can enjoy it as smoothies or fruit popsicles.

Mangoes

Mangoes may not be the first option when thinking of fruit for weight loss. They are an excellent source of fiber, and vitamins, among other nutrients. This sweet fruit offers a wide range of benefits, such as improving metabolism; reducing blood pressure and inflammation.

Avocados

Popularly known for their healthy fats, calorie-dense fruits contain a good amount of vitamins and fats to support weight loss. From studies, consuming avocados has increased satiety, reduced appetite, and lower body weight. 

It’s commonly used instead of margarine on bread, and it can be enjoyed when added to salads. 

Bananas

While most people would rather avoid eating bananas due to their high calorie and sugar content; still, they are rich sources of essential nutrients beneficial to health. Bananas have a low to a medium glycemic index which may help regulate insulin levels and weight, especially for individuals with diabetes. 

Additionally, routine consumption may help lower blood sugar and high cholesterol. You can enjoy them raw or enjoy them with cereal for breakfast.

In conclusion

Fruit is an important part of our diet as it contains nutrients needed to sustain a healthy life. Their fiber contents enhance metabolism, improve gut health, and make you feel full for a long. These benefits help lower body weight and help you lose some extra weight. However, it is crucial to know that consuming them strictly for the intent of weight loss is not enough to make you that weight without being physically active.

If you need to shed some pounds, remember to eat healthy alongside eating your fruit and exercise more.

Written by: Damilola Elewa