Weight loss can be a challenge, especially when you have tried so many of the fad diets out there. One thing that may help you during weight is picking the right fruits to eat.
Fruits while losing weight is the “must-haves” as they are said to help with digestion, are full of vitamins and minerals, and provide essential nutrients to the body.
If you’re trying to lose weight, you probably think of fruit as something that might not sabotage your efforts.
As the fruits contain a lot of natural sugar (fructose) as well as antioxidants, vitamins, and minerals that can help to boost your health.
Fruits are also very filling, so they can be a great substitute for starchy snacks like chips or crackers. Some fruits which are low in calories and high in fibers that can help you with weight loss are mentioned.
Watermelon
Watermelon is mostly sold in the summer season and is known as the best fruit for hydrating your body as it contains around 90% of water.
Eating watermelon may also give your stomach a sense of being full for a longer period. They are low in calories and have high antioxidants, fibers, and vitamins.
You can cut it into pieces and enjoy or make smoothies from it. Eating a whole watermelon is not necessary, you can eat as much as you please.
Apple
Apples are a great source of fiber and have low calories (around 95 calories an apple) if you are trying to lose weight.
Eating apples will help you as they will make you full very soon avoiding the rapid hunger pangs. Do not skip the skin as it is rich in fiber.
If you will have some eggs or yogurt with apples then you will not feel like eating anything more and will also get a diet rich in protein, fiber, and vitamins.
The crunchiness and juiciness of an apple will make you active and refreshed all day as well as enhance your exercise output too, says the government paper.
Lemons
Lemons are mostly demanded in the summer season due to heat and dehydration. They can be a great substitute for soda or aerated drinks.
Such drinks are filled with calories and sugar. If you are trying to lose weight then having lemon water will support you.
These are taken in different forms by different people some people take lemon juice with warm water in the morning or after their meal for proper digestion.
They are also rich in antioxidants and vitamin C which helps to keep healthy skin and also lemon water helps in hydrating your body.
Papaya
Papaya has always been known to boost the metabolism of the body and help in proper digestion, by breaking it down in the system.
They have an enzyme called papain which helps the body to digest food properly and not retain fat in it, which reduces the issues of bloating and constipation.
They are also rich in vitamins and antioxidants and can be enjoyed by cutting them into pieces or you can also make their smoothies.
Banana
Banana has always been in doubt for many people who want to lose weight whether to have it or not?
This fruit is rich in magnesium, vitamins, potassium, and fibers and for diabetic patients, it works in regulating insulin levels in their body.
Due to the high calories in it, mostly gym people trying to gain weight have it but they take them in large quantities a day.
For weight loss people you can have 1 or 2 bananas a day as it will make you full for a long time.
Kiwi
Kiwis are full of Vitamin E, Vitamin C, and fibers, along with many other benefits of kiwi like maintaining blood pressure, they are known to help in reducing the belly fat of the body.
They are also known to improve gut health and cholesterol. One kiwi can give you around 42 calories and 2g of fiber and can be eaten without peeling it, this will give you more fiber.
Avocados
In weight loss diet plans you will mostly see avocados in them, although they have high calories and fat in them they help in weight loss.
They help in decreasing the appetite and increase the fullness of the stomach for a long time. You can have them in many ways like in sandwiches, bread, salads, smoothies, etc.
Adding avocados to your diet is healthy for your body as they have many other benefits like improving cholesterol levels, metabolic syndrome, etc.
Berries
There are many types of berries found in the market like strawberries, blackberries, raspberries, etc, which are rich in water and fiber with low-calorie levels.
Due to their small size and a bit of sweet taste, they can be a good choice for snacking when you want to lose weight and get cravings for snacking.
You can have even one cup of berries at a time as one cup contains only about 50-70 calories and around 80-90% of water.
They are also known to improve heart health and maintain insulin levels.
Grapefruit
Red grapefruits are rich in vitamin C and vitamin A and rich in water and fibers. One grapefruit contains around 80 calories and one can have them before their meal.
As studies have shown that people who took half a grapefruit or its juice before their meal are shown to reduce their waste by an inch in 8-10 weeks.
Pears
In comparison to other fruits, pears are known to contain higher fibers than many other fruits. They are known to be good for heart health.
Regular consumption can also help in boosting energy in the body and improves digestion and weight loss.
These properties of pears are enough to have them in your diet plan and they can be taken in salads or pie.
Fruits To Avoid For Weight Loss
All fruits are healthy and have their benefits for the body but exceptions are always there if you are trying to lose weight.
Some fruits have high levels of fructose in them which may lead to an increase in sugar levels in your body so you must avoid them although for other benefits they could be taken.
Mangoes, Grapes, Plums, etc. all are rich in sugar content hence if you are trying to shred the excess pounds from your weight, you must avoid these in your juices and smoothies too.
Although consuming them also gives the feel of freshness and fullness yet their consumption in ample amounts can hamper your weight loss plan so it’s better to avoid them.
On the other hand, dry fruits are also good for your body and are rich in calories but they don’t give the feeling of fullness. They may help your body with good fat that is essential for your body.
The main reason behind this is that they contain a very less amount of water in them so you might end up eating more than the required amount which could cause weight gain.
All fruits are healthy and have their benefits for the body but exceptions are always there if you are trying to lose weight.
Some fruits have high levels of fructose in them which may lead to an increase in sugar levels in your body so you must avoid them although for other benefits they could be taken.
Mangoes, Grapes, Plums, etc. all are rich in sugar content hence if you are trying to shred the excess pounds from your weight, you must avoid these in your juices and smoothies too.
Although consuming them also gives the feel of freshness and fullness yet their consumption in ample amounts can hamper your weight loss plan so it’s better to avoid them.
On the other hand, dry fruits are also good for your body and are rich in calories but they don’t give the feeling of fullness.
The main reason behind this is that they contain a very less amount of water in them so you might end up eating more than the required amount which could cause weight gain.
How Much Fruit To Have In A Day?
Alone fruits cannot burn the fat in your body, along with them you are also required to improve your diet habits and physical activities.
Even taking more fruits then requires you to lose weight as the calorie intake will still be more.
The basic idea behind having fruits is to cut the calorie intake of the body while ditching the urge to snack.
As different fruits have different sizes, you can have one handheld number of fruits in a day, like one apple, one cup of watermelon, one cup of berries, etc.
Along with helping you with losing weight they also give many of them to your body like improving cardiac health, insulin level, blood pressure, hydrating your body, etc.
How To Consume Fruits For Weight Loss?
Fruits should mostly be taken by cutting them into pieces, they can also be taken as smoothies or juices but one should avoid them as they might contain extra sugar.
The excess sugar content could decrease the number of benefits one might gain from fruits. Therefore, you might want to prefer whole fruits instead of fruit drinks.
Also, the peel of many fruits is beneficial for the body as they contain the maximum amount of fiber. You can have fruits like apples, berries, and kiwi without peeling them.
If your cravings are not satisfied with just fruits, you can always pair them with anything rich in proteins like eggs, nuts, and yogurts.
It is also suggested to take note of how many calories you are taking with each diet if you are following a calorie strict diet.
You must note that fruits alone cannot help you in losing weight until you cut other unhealthy factors from your daily plan.
One can always resort to Yoga and also exercise 3-4 times a week to get better results in fewer weeks.
- This article has been written for informational purposes only.
- None of the above statements have been evaluated by the FDA authority.
- We do not intend to provide medical treatment, cure, or advice using this article.
- In case of allergies or medical issues, consult your health expert.