Weight loss fruits are great additions to any slimming diet because they are packed with vitamins, minerals and other nutrients which keep
the body healthy and hydrated as it sheds the excess pounds. These fruits, which are
generally low in calories and high in fiber, include:
Grapefruit
A study
found that obese participants who ate half a fresh grapefruit before meals lost
3.5 pounds in 3 months. This grapefruit eating group was also found to have
reduced insulin resistance which helps control blood sugar levels and lowers fat storage.
These weight loss benefits of grapefruit are attributed to its high fiber and water content. However, phytonutrients like naringenin also play a role since they induce the liver to break down fat.
These weight loss benefits of grapefruit are attributed to its high fiber and water content. However, phytonutrients like naringenin also play a role since they induce the liver to break down fat.
In addition, at just 100 calories each, the body uses more
calories digesting grapefruits than it gets from them. This makes them the perfect weight loss fruit.
Apples
Apples are great sources of fiber which helps reduce
snacking between meals by making a person feel fuller for longer. A study found
that increasing the intake of soluble fiber similar to that found in apples, by 10
grams each day reduced abdominal fat by 3.7 percent over a
period of 5 years.
Furthermore, apples also help the body burn more calories since they are low carb fruits. Their easy portability combined with the fact that each medium sized apple contains around 100 calories make them healthy weight loss snacks.
Strawberries
Strawberries are super weight
loss fruits because they increase the production of adiponectin. This fat
burning hormone boosts metabolism and suppresses the appetite. These
delicious berries also stimulate the secretion of another hormone known as leptin which plays an important role in losing weight.
In addition, 1 cup of
strawberries which contains just 50 calories, provides almost 3 grams of filling
fiber. Its 7 grams of sugar help satisfy sugar cravings and assist in resisting
the temptation to snack on sweet, calorie dense foods like cookies.
Pears
A study found that eating 3 pears each day was associated
with consuming less calories and losing more weight. These findings can be
attributed to their high fiber content since they provide more than 10% of the recommended
daily fiber intake.
Pears, by virtue of being high carbohydrate fruits, are great pre-workout snacks
since they provide the body with the energy it needs to exercise.
Pomegranates
Researchers from University
of Carolina state that antioxidants in pomegranates can increase the body’s
metabolism. This is beneficial since an increased metabolic rate helps the body burn more calories and lose
weight.
These nutrient dense fruits also reduce the appetite and this elevates them to the category of weight
loss superfoods.
Avocados
The combination of healthy monounsaturated fats, fiber and protein in avocados makes them very satiating fruits. Their consumption therefore reduces snacking by keeping a person feeling full for longer.
The intake of healthy fats in the diet is also
beneficial for weight loss since it increases testosterone levels which helps both men and women burn more fat.
Blueberries
Blueberries are great weight loss fruits because 1 cup
contains 4 grams of filling fiber and a paltry 80 calories. Their high fiber
content also prevents the blood sugar surges that are associated with food
cravings.
Oranges
I cup of oranges contains almost 5 grams of fiber. This high
fiber content combined with their high water content and 50 calories per fruit make them almost perfect weight loss foods.
Peaches
Peaches are other fruits with decent amounts of fiber. However, it is their low calorie, low fat and low carbohydrate content that makes the great weight loss fruits.
Bananas
An almost ripe, medium-sized banana contains 12.5 grams of
resistant starch (RS) while a ripe one contains around 5 grams of this healthy carbohydrate
which increases the body’s metabolism and helps it burn more fat.
By virtue of being high carb fruits, bananas are great for weight loss breakfasts because they provide the body with the sugar it needs to start the day after the overnight fast.
Bananas are also good weight loss snacks since they contain satiating fiber and
around 100 calories per fruit.
Kiwifruit
Kiwis are packed with insoluble and soluble fiber which helps
reduce calorie intake by making a person feel full for a longer period.
For the best results, these weight loss fruits must be consumed as part of balanced diet together with
vegetables and portion controlled starches
and proteins.
