The Best Fruits for Weight Loss are those that are rich in vitamins and provide fewer calories. Although salads, beans, and keto recipes are commonly used for weight loss, fruits contain essential vitamins and they are included as part of the diet plan.
Fruits are an excellent snack because they contain natural sugars and are abundant in antioxidants and many other nutrients. They support a healthy lifestyle and contain disease-fighting components like phenols and flavonoids.
When it comes to losing weight, giving up on desserts is the most difficult task for many people. Fruits aid in weight loss because the natural sweeteners present in them satisfy sugar cravings.
Fruits are a good complement to any weight-loss diet. They not only keep you full for a longer time but are also very tasty. When you’re trying to lose weight, an essential component is feeling full for longer, but also enjoying what you eat – that is a significant part of sustainable, good weight reduction. As a result, fruit is a fantastic go-to solution. Generally, all fruits are healthy and beneficial but for weight loss, some are better than others.
In this article, we will discuss the best fruits for weight loss diets and their effects on weight maintenance.
The Best Fruits for Weight Loss:
First of all, you must know that there is no single food that can treat all ailments, nor is there a single food that is to blame for all of our health problems. Balance is the key to a healthy and nutritious diet.
Similarly, not one fruit can cause a significant weight loss alone, you need to stick to your diet and exercise and eat in balance and moderation.
Some fruits that have the best weight loss effects are:
Apples for Weight Loss:
Apple being low in calories and high in fiber is an excellent choice for your weight loss diet. One large apple contains 116 calories and 5.4 g of fiber. Apples have been linked to weight loss in many types of research.
In one study, women were given 3 apples, 3 pears, or 3 oat cookies every day for 10 weeks, all of which had the same calorie value. The apple group lost 2 pounds the pear group 1.6 pounds, while the oat group remained the same in weight. [Ref]
In another four-year observational study of 124,086 adults, it was found that people who ate apples lost an average of 1.24 pounds per day.[Ref]
According to research, apples should be eaten whole rather than juiced to alleviate hunger.
Berries for Weight Loss:
Berries can help fulfill a sugar appetite because of their sweetness.
According to a study, they provide fiber as well as antioxidants, which help the body fight dangerous compounds known as free radicals in obese. [Ref]
Another study suggests that blueberries, strawberries, and cranberries aid in lowering bad cholesterol levels, maintaining blood pressure, and improving insulin resistance. [Ref]
One study concludes that eating berries in a snack can lead to eating less at dinner which can maintain energy consumption per day and aid in weight maintenance. [Ref]
Kiwifruit for Weight Loss:
A kiwifruit has 44 calories and 2.3 grams of fiber in one serving.
Each medium fruit provides 71 percent of a person’s daily vitamin C requirement
According to a 2018 study, people with prediabetes who ate two golden kiwis per day for 12 weeks saw a 1.2-inch drop in their waist circumference. They also had lower blood pressure and more vitamin C in their bodies. [Ref]
Another study suggests that kiwifruit contains “Actinidin” a substance that helps in reducing bloating and gastric discomfort. It also delays gastric emptying and gives a feeling of fullness.[Ref]
Due to these properties, kiwifruit is best for everyone following a weight loss diet.
Grapefruit for Weight Loss:
It’s a misconception that grapefruit is a calorie-free food; no food is! However, because of its high fiber content and low calories, it is good to be added to a weight-loss regimen.
A research study published in the Journal of Medicinal Food suggests that eating half a grapefruit before meals may be the most effective for weight and fat loss. Researchers discovered that volunteers who ate grapefruit before every meal for six weeks saw their stomachs shrink by up to an inch. [Ref]
Another similar study suggested that eating grapefruit or grapefruit juice before meals led to improvement in lipid profiles and caused 7% weight loss among obese participants.[Ref]
Stone Fruits for Weight Loss:
Stone fruits are fruits that contain stones or pits in them. Some of them are:
All of these fruits provide less than 90 calories and contain 1-2gram fiber.
Each fruit has its own nutritional profile and supplies a variety of vitamins and minerals. Stone fruits also have a low GI and are often low in calories, making them good for weight loss.
Melon for Weight Loss:
Melons have a high water content due to which they are perfect to add to your weight loss diet. Melons have a low glycemic index which makes them favorable for all people including diabetics.
However, as compared to melons, watermelons have a high glycemic index and they must be consumed in small portions to avoid excessive calories from the sugar.
Oranges for Weight Loss:
Oranges but not orange juice are good for weight loss. If you’re attempting to reduce weight, eating oranges rather than drinking orange juice may be a better option. The fruit can be eaten on its own or mixed into a salad or dessert.
Oranges are low in calories and abundant in vitamin C and fiber. They are twice as filling as a muesli bar and four times as filling as a croissant.
While many people prefer orange juice to orange slices, research has shown that consuming entire fruits rather than fruit juices reduces appetite and calorie consumption while also increasing feelings of fullness. [Ref]
What is The Best Way to Eat Fruits for Weight Loss? Fresh, Canned, or Frozen
People often eat canned or frozen fruits and then wonder why they didn’t lose weight.
As far as daily dietary habits are concerned, in that case, you can eat the fruit in any form. Nut while on a weight loss diet you need to be conscious.
Frozen fruits are often high in calories and canned fruits contain sugar syrups and additives which add extra calories.
During a weight loss diet, you must always consume fresh fruits because they are lighter and healthier than the others.