Many people don't view fruits in the same way as other healthy foods when attempting to lose weight naturally. Some will not eat them at all due to the sugar content, while others expect instant results from only eating fruits. The truth about losing weight with fruits is somewhere in the middle. The right kind of fruit eaten in moderation will be helpful in your quest for weight loss support.
If you are like most health and fitness bloggers, your readers are looking for solid and realistic information on healthy ways to eat, not just crazy fad diets. Therefore, let's take a closer look at some of the best fruits for weight loss, how they help with weight loss, and how to incorporate them into an eating plan.
Why Fruits Help With Weight Loss
Fruits promote weight loss primarily due to:
- They're high in fiber
- They have high water levels
- They're high in vitamins and antioxidants
Fiber keeps you satisfied longer and decreases cravings while also promoting a healthy digestion. Fruits with high water content help you feel full without adding additional calories. Unlike processed snacks, they contain natural sugars that are coupled with "vitamins" or other nutrients, and therefore they will not give you a quick drop in blood sugar.
Top 10 Best Fruits for Weight Loss
1. Apple
There’s more to the phrase, “An apple a day,” than being simply a saying.
Apples are high in pectin (a type of soluble fiber) that helps slow down digestion, increasing the length of time between meals before you start feeling hungry again. A medium-sized apple has approximately 4g of total fiber, while having approximately 95 calories.
The ways in which an apple can assist with weight loss include:
- Decreasing unhealthy snack consumption
- Promoting healthy gut bacteria
The best ways to eat an apple include:
- Use as a mid-morning snack.
- Adding sliced apples on top of your oatmeal.
2. Berries (Strawberries, Blueberries, Raspberries)
The amount of calories in berries is one of the lowest of all fruits; however, their antioxidant content and health benefits make them one of the best fruits to include in your diet.
Sweetened naturally, berries have a low glycaemic index, which means that they do not significantly increase blood sugar levels quickly after consumption.
Weight-loss benefits from eating berries include:
High fibre content; low-calorie density; and reducing sugar cravings
One cup of strawberries is about 50 calories, but has a lot of nutrients.
The best way to enjoy berries is to add them to your natural yogurt, smoothies or salads. They also work great as desserts without the guilt!
3. Grapefruit
Grapefruit has been connected with losing weight for a very long time, and the main reason is that research has indicated that if you eat grapefruit right before your meal it may help lower the number of calories you consume, also it's a low, calorie fruit and has lots of water in it.
How it helps:
Ideal consumption:
Have a half, grape fruit as a snack before your main meal or breakfast.
(For people on medication, it's advisable to speak with a healthcare professional, as grapefruit is known to interact with certain types of medicines.)
4. Watermelon
Because of its taste being sweet many will not eat watermelon, but it contains 90% of water and also has low calories.
Benefits:
- Hydration,
- Satisfy the sweet tooth,
- Very few calories per serving,
- A great alternative to sugary desserts throughout the summer months.
Tip:
Eat fresh watermelon slices rather than packaged juices.
5. Papaya
Eating papaya is very helpful for your digestion, which is crucial when it comes to maintaining a healthy weight.
It has digestive enzymes such as papain that aid digestion and lessen the chances of bloating.
The weight-loss advantages of papaya include:
Promotes digestive health
Decreases excess fluid in the body
Contains few calories
Papaya is most beneficial when consumed in the morning.
6. Pear
Pears have a lot in common with apples, but they offer a lot more fiber.
Each pear alone contains close to 6 grams of fiber to help keep you satisfied for an extended period of time.
Reasons for eating pears are:
They are a good source of fiber.
Help regulate your appetite.
They have a natural sweetness.
To get the most fiber from pears, eat them raw.
7. Kiwi
Kiwi has an extraordinary nutritional power packed in tiny fruit. It's high in vitamin C, fiber and helps with your digestion.
Fat loss benefits:
Enhanced metabolism
Improved digestion
Increased immune function
You can enjoy kiwifruit on its own or as part of a fruit salad.
8. Pomegranate
Pomegranate seeds have high amounts of antioxidants and fiber.
Although pomegranate seeds are a bit higher than berries in calories, they are still a low calorie food when consumed in moderation.
What the pomegranate seeds do for you:
Help with Inflammation
Help with Heart Health
Help Reduce Sugary Cravings
Add pomegranate seeds to your salad or yogurt as a topping.
9. Orange
Because they contain both fibre and water, oranges are considered filling foods.
Whole oranges are solid sources of fibre, which can help to slow the rate that sugars are absorbed compared to drinking orange juice is.
The benefits of consuming an orange include:
Low in calories
High in vitamin C
Hydration improvement
Overall, select whole fruits over juices when trying to lose weight!
10. Banana (In Moderation)
Banana's frequently receive criticism for being the cause of gaining weight, but bananas should NOT be neglected in creating a healthy weight loss diet.
Bananas have slightly higher calorie counts than some other fruits, but they are good sources of energy and potassium for your body.
The following reasons indicate why bananas are great for weight loss:
- Good Pre-Workout Snack
- Appetite Suppressing
- Muscle Recovery Support
If calorie intake reduction is your goal, then you should eat one small banana daily.
Fruits You Should Limit During Weight Loss
While fruits are healthy, portion control matters. Limit:
Fruit juices
Dried fruits (high in calories)
Canned fruits in syrup
Whole, fresh fruit is always the better choice.
Best Time to Eat Fruits for Weight Loss
Fruits can be consumed:
In the morning
As a snack between meals
Before exercising
When trying to reduce caloric intake, don't consume large amounts of fruit at night.
Simple Fruit Combinations for Fat Loss
Below are several practical suggestions:
Breakfast:
Papaya and apple
Mid-morning snack:
Berries or pear
Pre-workout:
Banana
Evening snack:
Orange or kiwi
If you keep things very simple, it's easier to stay committed.
Final thoughts
There is no one "magic fruit" that will cause you to lose weight instantly. To achieve a healthy outcome, you must consume fewer calories than you expend over time; you also need to supply your body with all the essential nutrients. Including fruits in your daily diet can help you to achieve this calorie deficit because they will reduce your desire for less healthy foods, create a feeling of satiety, substitute for poor snack choices, and provide vitamins and minerals your body needs.
While it is possible to lose weight quickly through severe calorie restriction; this type of dieting is not a sustainable means to an end. Long-term weight management relies upon portion size, balanced diet, and consistency. When combined with large amounts of protein and healthy fats, along with regular exercise and adequate sleep, eating fruits is an excellent way to help long-term weight management and general health. Fruits are not an enemy! When eaten properly as part of a healthy diet they are one of the easiest and most natural tools available to help with long-term weight loss and overall health.
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