Choosing some of the best fruits to eat can not only provide your body with proper nutrition but also help you achieve your goal of losing weight faster.
When it comes to losing weight, a big challenge for many people is cutting back on dessert.
The good news is that you can still find some food to satisfy your sweet tooth. Among these foods, fruit is one of the healthiest choices.
Fruits are rich in vitamins, minerals and other nutrients, making them great for a healthy diet.
Many fruits are generally low in calories and high in fiber, which may help you lose weight.
However, some fruits contain a lot of fructose. Although they are sweet and delicious, they may have high calories and a high glycemic index.
Therefore, during the weight loss process, it is important to find the right fruits to eat.
In this article, we will introduce some of the best fruits for weight loss.
These fruits not only provide your body with proper nutrition but may also help you reach your goals faster.
How to choose fruits when you are trying to lose weight?
The most common health recommendation probably is “Eat more fruits and vegetables.”
However, as we know fruits are relatively high in sugar compared to other whole foods. Eating too much of them may stall your weight loss process.
Here are 3 groups of fruits with different sugar content:
- Low sugar content (4%~10%): fruits such as grapefruit, watermelon, strawberry, bayberry
- Moderate sugar content (10%-15%): fruits such as oranges, papaya, peaches, apples, grapes, pineapples, kiwis, pomegranates
- High sugar content (>15%): fruits such as bananas, persimmons, lychees, hawthorn, sugar cane and fresh dates.
If you want to lose weight, you should focus on fruits that are lower in sugar and also high in fiber.
When eating fruits, try to eat whole fruit instead of fruit juice. This is because a lot of fiber, vitamins and other nutrients may be lost during the juice extraction process.
Additionally, it is best to keep your daily fruit intake within 200 grams.
8 Of The Best Fruits To Eat For Weight Loss
Strawberries are a delicious and very nutritious fruit that are rich in fiber, vitamins, minerals and antioxidants.
Due to the high amount of water content (about 91% water by weight), strawberries are also very low in calories.
A cup (152 grams) of strawberries contains fewer than 50 calories, 3 grams of dietary fiber, a GI index of 40, a lot of vitamin C and manganese. [*]
In fact, strawberries are one of the best fruits for a low-carbohydrate diet.
If you want to lose weight quickly through a low-carb diet, you should first choose fruits from the berry family.
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Low-calorie, high-fiber and rich in other nutrients make grapefruit an excellent fruit choice for weight loss.
Interestingly, enzymes in grapefruits can “affect” the way your body uses and absorbs sugar. Thus, the sugar will not be easily converted into fat for storage.
What’s more, grapefruit has a low glycemic index (GI), only 25, which means it releases sugar into your bloodstream more slowly.
Some research has suggested that low-GI foods can increase satiety and help reduce or maintain weight.
Even though apples have moderate sugar content, many people still think that apples are the king of fruit for weight loss, because they are low in calories and rich in fiber and other nutrients.
A large apple (223 grams) contains 116 calories, 5.4 grams of fiber and a low GI (only 36). All of these factors can help you control your appetite and prolong satiety.
The pectin contained in apples can promote the discharge of lead, mercury, and manganese in your gastric tract, while also regulating your blood sugar level.
Apples also contain fruit acid, which can reduce your body’s absorption of cholesterol and prevent fat accumulation.
4. Passion Fruit
Passion fruit is also called passiflora edulis. It is an egg-shaped tropical fruit that originates in South America.
One passion fruit (18 grams) contains only 17 calories and is a great source of fiber, multiple vitamins, minerals and 17 essential amino acids.
High fiber helps lower cholesterol levels, regulate your blood sugar levels and clean out your colon.
This superfruit also contains enzymes that can aid digestion. As a result, the detoxification and elimination process is more efficient.
Oranges are low in calories and rich in nutrients, fiber and vitamin C, which can help you burn belly fat.
According to the American Chemical Society, oranges help reduce weight by reducing oxidative stress, lowering blood lipids, lowering blood sugar levels and assisting in detoxification of your liver, to make your body slimmer.
In addition, the enzymes contained in oranges can effectively inhibit fat-making cells. Therefore, long-term consumption of oranges has obvious weight loss effects.
You may wonder why I put avocado on this list.
Avocados are popular for any kind of healthy diet, especially a low-carb diet.
Although avocado is a fatty, calorie-dense fruit, it is loaded with nutrients. In fact, avocado is one of the most nutrient-dense fruits on the planet.
Consuming avocados regularly and in moderation is not only very beneficial to your body but can also help you drop pounds.
The healthy fat and fiber in avocados can help fight inflammation, promote gut health, reduce appetite and also prolong satiety.
If you are practicing intermittent fasting, avocados can help you suppress hunger making fasting and weight loss easier and more effective.
Kiwis are a great source of fiber that can help digestion. They can also absorb and take away many harmful substances or fats in the intestines.
A proteolytic enzyme found in kiwifruit can break down the protein in food into small amino acids that are more easily absorbed by the human body, helping to reduce the chance of fat accumulation. [*]
Kiwifruit also contains lysine and methionine which are essential amino acids for the synthesis of carnitine. [*]
Synthesized carnitine can effectively promote fat burning, thereby reducing fat accumulation.
Guava is another tropical fruit that can promote fat burning. Guava is rich in antioxidants, which have a strong effect on promoting metabolism.
Although guavas are not as common as other fruits, if you can add guava to your daily diet, you will benefit a lot from it.
This miraculous fruit can not only help with weight loss but has many other health benefits. Such as:
- improve immunity
- promote heart health
- reduce the risk of diabetes and cancer
- improve eyesight
- improve skin health
- reduce stress
Additionally, eating guava during pregnancy can also promote the healthy development of the fetal nervous system.
Fruits are rich in vitamins, minerals and fiber, which can increase satiety, reduce appetite and help you to lose weight.
You should avoid fruits with high calories, a high glycemic index and a high fructose content.
In addition, it is best to eat fresh and whole fruits instead of juices or dried fruits. Candied fruits are the best to avoid because they contain more sugar.
Furthermore, if you are following a ketogenic diet, you need to more strictly control the intake of fruits. Choose low-carb fruits (such as berries, avocados, etc) as they may help you to lose weight more quickly.