Weight loss is one of those things that often find a place in any new year resolution, doctor’s prescription, health regime, or even a casual discussion at a party. This topic is never outdated and similarly are the ways to achieve weight loss. Amongst the various regular ways of weight loss are exercising, dieting, stress reduction, sleep management, and so on.
The most often used way however is dieting which in turn has many Fad diets plans. However, if one wants to lose weight through dieting or eating right and healthy, then fruits are some of the best bets. However one should know which fruits to eat and which to avoid if one is on a weight loss journey.
How does a fruit help in a weight loss plan?
A Fruit is very crucial in respect to maintaining good health and contributes in many ways to reducing weight. Fruits when consumed at the right time and accompanied by regular exercise and a healthy routine, simply accelerates the weight loss plan. Some of the major reasons are below:
Fruit is generally high in fiber which is an indigestible part of carbohydrates and keeps a person feel satiated for longer and reduces intake of food which ultimately results in a lower intake of calories in one’s diet.
- Low glycemic index
Glycemic index (GI) is a measure of the effect food has on one’s blood sugar level. Foods with lower GI cause slower blood sugar level changes and are desirable. Foods with a value of less than 55 are considered low GI. A calorie-controlled low GI diet is more effective in weight control than a high GI diet with low-fat content.
- Water content
Fruits like watermelons and berries are high in water content and are a rich source of both water and fiber which make them a filling option to cut down on large food intake.
- Natural sweetness
Fruits provide a natural sweetness that helps control craving for sweets like cakes and cookies and helps avoid the intake of sugar, fat, and calories. People who use fruits in place of sweets in a balanced diet experience quick weight loss due to less calorie intake.
Choice fruits for weight loss
Fruits contain nutrients like minerals, water, vitamin, fiber, etc. which help one in achieving weight loss. Some fruits are specially chosen for their effectiveness as fat cutters or weight loss agents. Let us have a look at them below:
The nutritionists’ favorite, one medium-sized apple generally has 104 calories and 4.8 grams of fiber, and eating at least an apple every day does induce weight loss.
It is seen that those children and adolescents who consumed whole apple or apple products had a lower BMI z-score and had a lesser incidence of obesity than those who did not. Apples of Pink Lady variety have higher fiber content which naturally speeds up digestion and are mostly composed of water and are low in calories. Apples are also rich in flavonoids and antioxidants which have the potentials to reduce the risk of diabetes, cancer, hypertension, and heart disease and also lower the blood glucose level. No wonder if there is a truth in the saying that an apple a day keeps the doctor away.
The apple cider vinegar is made from fermented apple juice and is also a frequently used weight loss agent. Two spoons of apple cider vinegar aid in weight loss and prevent bloating. However, being acidic, it has a corrosive effect on the teeth or causes chemical burns inside the digestive system and should thus be used only in dilution.
Avocado is a good source of vitamin K, folate, and heart-healthy fats and half avocado contains 120 calories with 5 grams of fiber. It gives a feeling of fullness and reduces appetite which works in support of one’s weight management endeavors.
Regular eating of avocado helps in maintaining a moderate weight. Avocados have healthy fats which are not only good for the heart but also burn excess fat in the body and contain vitamin B1, B2, and B3; vitamin C, E, and K; Potassium, Protein, Copper, Iron, Magnesium, Zinc, and Manganese- a virtual mine of minerals so to speak.
Due to their high water content and low GI value, they are a good option amongst fruits for weight loss. There are various types of berries, and they have, therefore, different nutrient values. Popular berries like Blackberries, Blueberries, Raspberries, and Strawberries contain 65, 86, 78, and 48 calories; and 8, 3.6,9.8 and 3 grams of fiber per one cup of pure juice, respectively.
Blueberries though tiny but have significant properties of digestion simulation and fat-burning in addition to having antioxidants, vitamin C, vitamin K, Fiber, and manganese. They also help with heart, skin, bone, mental health, blood pressure, diabetes, and cancer prevention. Blueberries also help in improving blood sugar levels, lower triglycerides, and lower bad cholesterol level.
Grapefruit is rich in vitamin C just half a grapefruit contains 65 calories and 2.5 grams of fiber and improves cholesterol level. However, as a matter of caution, those who are on medication and take medicines like statins, calcium channel blockers and psychiatric drugs because these berries interfere with the effectiveness of these drugs.
This fruit contains 44 calories and 2.3 grams of fiber and contributes about 71% of a person’s daily requirement of vitamin C. They also control blood pressure levels. They have nutrients that are weight loss friendly. They have proteolytic enzymes which help in protein digestion. Kiwi fruits are also known to reduce dyslipidemia or abnormal fat levels in the blood. Kiwifruits are known to reduce levels of triglycerides in the blood by 15%. Kiwi has both soluble and insoluble fibers.
Bananas are rich in potassium, vitamin B6, manganese, magnesium, vitamin, folate, and protein. They help in muscle cramps and headaches. Since they are also rich in dietary fiber and low in calories, they are very effective in burning body fat. One banana has 112 calories and 3,3 grams of dietary fiber and with richness in potassium, they are good for the heart.
They give a feeling of satiety which curbs the craving for sugar and thus reduces food intake essential for weight loss. The green bananas are gut-friendly and are sweet enough to compensate for lost desserts which we often drop out in our weight loss journey. Bananas also provide resistant starch which helps to become insulin resistant.
One of the trusted sources of Vitamin C and Fiber is oranges. The calorie content of a medium orange is 72 calories. The Vitamin C in orange promotes fat burn. The fibers also help to reduce constipation and thus aid in weight loss through clear and effective bowels.
Pears are the best fat burners due to their very high fiber content in, apart from Proteins, Vitamin K and Vitamin C. They also contain iron, magnesium, folate, and antioxidants, Vitamin B6. These help to detox the body by flushing out the hard solid wastes, they also fight the free radicals keeping us younger while helping in the digestion process.
Pomegranate is one of the most effective weight loss agents as they contain, polyphenols, high fiber, antioxidants, folate, phosphorus, Vitamin C, K, and B6. The polyphenols are natural fat burners.
Pomegranates increase the feeling of satiety or fullness and thus curbs the desire for binge eating. They are also very low in calories and have anti-inflammatory properties.
Pineapple is a tropical fruit and is rich in thiamin, magnesium, vitaminB6, riboflavin, niacin, copper and folate. In addition to helping weight loss, it also helps in controlling conditions like asthma, diabetes, and heart disease. It improves hair and skin condition, regulates blood pressure, and reduces the risk of cancer. It improves digestion and fertility and also heals inflammation.
Guava is a tropical fruit that is good for fat-busting and digestion improvement. It not only helps reduce weight but also improves immunity and heart health, lowers diabetes and cancer risks. It also improves eyesight and skin texture. This fruit contains folate, manganese, antioxidants, vitamin A, vitamin B-complex, vitamin C in abundance, and calcium.
Another good point about this fruit is that it is good for pregnant women and helps in the development of a healthy nervous system, fighting infection and germs in the fetus. It also helps in controlling morning sickness in pregnant women.
Papaya also known as pawpaw assist in skin damage. The health of the heart, chronic inflammation, and poor digestion. Papaya also has anti-cancer properties. It is rich in protein, antioxidants, fiber. VitaminA, VitaminB9, Vitamin C, and potassium. It also has traces of magnesium, calcium, lycopene and vitamin B1, B3, B5, E and K. This fruit is not recommended during pregnancy as it may cause abortion.
Many fruits are not considered in the list for weight loss diet since they have high sugar content but one can use them as substitutes for desserts especially those who have a sweet tooth. Fruits thus help in obesity management and are an excellent, tasty way to weight management.