Fruit to lose weight: what fruit to eat to lose weight? We can count 11 fruits to lose weight. We will introduce you to 6 in detail. Fruit is nature’s ready-to-use snacks packed with vitamins, fiber and other nutrients that support healthy eating. They are also generally low in calories and high in fiber, which can help you lose weight. In fact, fruit consumption is linked to lower body weight and a lower risk of diabetes, high blood pressure, cancer and heart disease.
Fruits for weight loss: what to eat to lose weight?
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss. Half a grapefruit has only 39 calories but provides 65% of the daily reference intake (RDA) of vitamin C. The red varieties also provide 28% of the RDA of vitamin A.
Additionally, grapefruit has a low glycemic index (GI), which means it releases sugar more slowly into your bloodstream. A low-GI diet may promote weight loss and weight maintenance, although the evidence is limited.
In a study of 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a 7.1% decrease in body weight and an improvement in cholesterol levels.
Additionally, a recent study found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups.
Fruits for weight loss: Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams). They have also been found to support weight loss.
In one study, women were given three apples, three pears or three oatmeal cookies – with the same caloric value – per day for 10 weeks. The apple group lost 0.91 kg and the pear group 0.84 kg, while the weight of the oat group did not change.
Because low-calorie fruits like apples are more filling, you can eat fewer other foods throughout the day. Notably, an apple is almost three times more filling than a chocolate bar.
Research shows that it’s better to eat apples whole – rather than squeezed – to reduce hunger and control appetite.
That said, two studies link apple juice to reduced body fat compared to a control drink with the same number of calories. Apple polyphenol extract – made from one of the fruit’s natural compounds – has also been linked to lower cholesterol levels.
Apples can be enjoyed in different ways, cooked and raw. Try adding them to hot and cold cereals, yogurts, stews and salads, or cooking them on their own.
Berries are low-calorie nutrient powerhouses.
For example, a 1/2 cup of blueberries contains only 42 calories but provides 12% of the RDA for vitamin C and manganese, as well as 18% for vitamin K. A cup of strawberries contains less than 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDA for vitamin C and almost 30% for manganese. The berries have also proven to be filling. A small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories.
Additionally, eating berries can help lower cholesterol levels, lower blood pressure, and reduce inflammation, which can be especially helpful for people who are overweight.
Fresh or frozen berries can be added to cereal or yogurt for breakfast, mixed into a healthy smoothie, mixed into baked goods, or tossed into a salad.
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, within. They include peaches, nectarines, plums, cherries, and apricots.
Stone fruits have a low GI and are low in calories and high in nutrients like vitamins C and A, making them perfect for people trying to lose weight.
For example, a medium peach contains 58 calories, while a cup of cherries provides 87 calories, and two small plums or four apricots contain only 60 calories.
Compared to unhealthy snacks like chips or cookies, stone fruits are a more nutrient dense filling option.
Stone fruits can be eaten fresh, chopped into fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
The passion fruit, native to South America, grows on a beautiful flowering vine. It has a tough outer crust – purple or yellow in color – with a mass of edible, pulpy seeds inside. One fruit contains only 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron and potassium.
For such a small fruit, passion fruit contains enough dietary fiber. Indeed, five of them give 42% of the RDA for less than 100 calories. Fiber slows down your digestion, helping you feel full longer and controlling your appetite. Additionally, passion fruit seeds provide piceatannol, a substance linked to lowering blood pressure and improving insulin sensitivity in overweight men. However, further research is needed.
To lose weight, it is best to consume the whole passion fruit. It can be eaten on its own, used as a garnish or garnish for desserts, or added to drinks.
Fruits for weight loss: Kiwi
Kiwis are small, brown fruits with bright green or yellow flesh and tiny black seeds.
Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folic acid, and fiber, and have significant health benefits.
In one study, 41 people with prediabetes ate two golden kiwis a day for 12 weeks. They were known for higher levels of vitamin C, a reduction in blood pressure and a 3.1 cm reduction in waist circumference.
Additional studies note that kiwi may help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits.
Kiwis contain sugar that is released more slowly, resulting in smaller blood sugar spikes.
In addition, kiwis are rich in dietary fiber. A peeled berry contains over 2 grams of fiber, while the peel alone provides an additional 1 gram of fiber.
Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase satiety and improve gut health.
The kiwi is soft, sweet and delicious when eaten raw, peeled or unpeeled. It can also be squeezed, used in salads, added to your morning cereal, or used in baking.