Fruit is a natural pre-made snack that is full of fiber, vitamins, and other nutrients that help maintain a balanced diet.
Fruit can also aid in weight loss because it is typically high in fiber and low in calories.
Consuming fruit is associated with a lower body weight as well as a decreased risk of heart disease, diabetes, hypertension, and cancer.
Here are 07 of the best fruits to eat to lose weight.
1. Grapefruit:
The grapefruit, which is a hybrid of an orange and a pomelo, is frequently connected to weight loss and dieting.
Half a grapefruit, or 123 grams (g), contains only 37 calories but provides 51% of the daily value (DV) of vitamin C. Red varieties also provide a small amount of vitamin A.
Grapefruit also has a low glycemic index (GI), meaning it releases sugar into the bloodstream more slowly. A low-glycemic diet may promote weight loss and maintenance, although evidence is limited (4, 5, 6).
Moreover, naringenin, a flavonoid with anti-inflammatory and antioxidant qualities that may guard against diabetes and heart disease, is abundant in grapefruit.
Although grapefruit is delicious on its own, it also works well in salads and other recipes.
2. Apples:
With only 116 calories and 5.4 g of fiber per large fruit (223 g), apples are a low-calorie and high-fiber fruit.
It has also been discovered that they encourage weight loss.
According to a review of research, apples contain polyphenols that may help prevent the accumulation of visceral fat in people of different BMIs and weights.
Research conducted in 2022 discovered that apple peels include healthy compounds and antioxidants that may lower the risk of obesity.
Research shows that it is better to consume apples whole, rather than juiced, to reduce hunger and appetite.
Apple polyphenol extract, made from one of the fruit’s natural compounds, has also been linked to improved HDL (good) cholesterol levels and decreased inflammation.
Apples can be enjoyed cooked or raw in a variety of ways. Try adding them to hot and cold cereals, yogurt, stews and salads, or cooking them on their own.
3. Berries:
Berries are a powerhouse of low-calorie nutrients.
For example, one cup (123 g) of raspberries contains only 64 calories but provides 36 percent of your daily requirement of vitamin C, manganese, and 12 percent of vitamin K.
One cup (152 g) of strawberries contains fewer than 50 calories and provides 3 g of dietary fiber and 99% of the DV for vitamin C and 26% for manganese.
The berries are also filling. In a small 2015 study, participants who received a 65-calorie berry snack consumed less food at their subsequent meal than those who received an equal amount of calories from candy.
Plus, eating berries can help lower cholesterol levels, lower blood pressure, and reduce inflammation, which may be especially helpful for overweight people.
Both fresh and frozen berries can be added to oatmeal or yogurt for breakfast, blended into a healthy smoothie, mixed into baked goods or tossed into a salad.
4. Stone fruits:
Stone fruits, also known as drupes, are a group of temporary fruits with a fleshy exterior and a hue or hue inside. Includes apples, nectarines, ciruelas, cerezas and albaricoques.
Hued fruits have a low GI, few calories and are packed with nutrients such as vitamins C and A, which makes them a healthy option for people trying to lose weight (4).
For example, a medium apple juice (150 g) contains 58 calories, while 1 cup (138 g) of sugar contains 87 calories and two small ciruelas (132 g) or four albaricoques (140 g) contain less than 70 calories (19) . , 20Fuente confiable, 21Fuente confiable, 22Fuente confiable).
Fruits with color are a more satisfying and nutritious option than packaged sweets, such as fried potatoes or biscuits.
Fruits with color can be eaten fresh, diced into salads of fruit, mixed into a generous bowl or even served on a plate or added to platters of salads as guises.
5. Passion fruit:
Passion fruit is native to South America and grows on a flowering vine. It has a hard, purple or yellow outer rind, with a mass of edible, pulpy seeds inside.
One purple passion fruit (18 g) contains only 18 calories and is a rich source of fiber, vitamin C, vitamin A, iron and potassium.
The passion fruit has a lot of dietary fiber for such a tiny fruit. For less than 100 calories, five of these fruits offer 33% of the DV.
Fiber slows digestion, helping you feel full longer and control your appetite.
Additionally, passion fruit seeds provide piceatannol, a substance linked to reducing blood pressure and improving insulin sensitivity in overweight males. However, more research is needed.
To lose weight, passion fruit is best consumed whole. It can be eaten alone, used as a garnish or filling for desserts or added to drinks.
6. Kiwifruit:
Kiwis are tiny brown fruits with tiny black seeds and bright green or yellow flesh.
Very nutrient-rich, kiwis are an excellent source of vitamin C, vitamin K, folic acid and fiber and have significant health benefits.
In one study, 41 people with prediabetes ate two yellow kiwis a day for 12 weeks. They experienced higher levels of vitamin C, reduced blood pressure, and a 3.1 centimeter (1.2 inch) reduction in waist circumference.
Further studies find that kiwi can help control blood sugar, improve cholesterol and support gut health – all additional weight loss benefits.
Kiwis have a low GI, so although they contain sugar, this is released more slowly, resulting in smaller blood sugar spikes.
Additionally, kiwis are rich in dietary fiber. A small peeled fruit (69 g) contains over 2 g of fiber, while the peel alone provides 1 g of additional fiber.
It has been demonstrated that eating a diet high in fiber from fruits and vegetables helps with weight loss, satiety, and gut health.
Peel or not, kiwis are soft, sweet, and delicious either way. It can also be juiced, used in salads, added to morning cereal, or used in baked goods.
7. Melons:
Melons are low in calories and high in water content, making them great for weight management.
Melons like honeydew or watermelon have only about 46–61 calories per cup (150–170 g).
Melons are low in calories but high in potassium, fiber, and antioxidants like vitamin C.
Although melons contain a lot of water, which can aid weight loss, watermelon has a high GI, so portion control is important.
Melons can be enjoyed fresh, diced or into balls to liven up a fruit salad. They can also be easily mixed into fruit smoothies or frozen into fruit popsicles.
Frequent Asked Questions:
Which fruit burns the most fat?
Some fruits contain compounds that can help reduce body fat. These can include apples and grapefruits. Rhubarb, a vegetable commonly prepared as a fruit, also contains compounds that can support fat metabolism in the body.
Which fruit is best for losing weight?
Eating fiber-rich fruits, such as kiwis and berries, can aid weight loss by keeping you full longer. This tends to decrease appetite. Many fruits also contain antioxidants and other nutrients that can support overall health and lead to weight loss.
How to eat fruit to lose weight?
When choosing fruit to accompany a nutritious eating plan that supports weight loss, consider eating it whole, rather than consuming it as juice or puree. Eating whole fruit increases fiber content and helps you feel fuller longer.
The bottom line:
Fruit is an essential part of a healthy diet and can help you lose weight.
The majority of fruits are rich in nutrients and fiber, which can boost satiety, but low in calories.
Keep in mind that it’s better to eat whole fruits rather than juices, which contain no fiber.
A whole foods diet that includes fiber-rich fruits along with physical activity can help support weight loss.