Eating whole fruits regularly aids weight loss. Dietary fiber, antioxidants, vitamins, and minerals abound in fruits. They aid in the reduction of hunger, BMI, waist circumference, cholesterol, and heart disease risk. We’ve compiled a list of 15 fruits that can aid weight loss in this post. More information can be found by scrolling down.
Healthiest Fruit For Weight Loss
Vitamin C, minerals, lycopene, and water are all abundant in watermelon. According to one study, eating two cups of watermelon per day can boost satiety while also lowering weight, BMI, and blood pressure. According to another study, the lycopene in watermelon may aid in the reduction of high blood sugar (hyperglycemia).
Every day, consume at least one cup of watermelon. It should be had one hour before lunch.
Apples are high in beta-carotene, water, fiber, vitamins, and minerals, according to the USDA. A whole apple or apple juice consumption resulted in encouraging weight loss benefits. According to a study, those who ate apples in any form had a lower BMI and were 30% less likely to be obese than people who did not eat apples at all.
Apple antioxidants aid in the reduction of oxidative damage, lowering the risk of cardiovascular disease. Another study confirmed that eating apples and pears caused overweight women to lose more weight than eating oat biscuits.
Every day, eat at least one entire apple. You can have it for breakfast or as a snack before lunch.
Avocado is a buttery, luscious fruit. It’s high in monounsaturated and polyunsaturated fatty acids (MUFA and PUFA), as well as dietary fiber, vitamins, and minerals. Consuming half to one avocado per day enhances satiety, lowers bad cholesterol, aids weight maintenance, and improves cardiovascular health.
Half an avocado can be eaten with toast, in smoothies, with fresh guacamole, or salads.
Pomegranate is a beautiful red ruby-like fruit with anti-obesity properties. Pomegranate’s anthocyanins, tannins, polyphenols, and flavonoids (antioxidants) make it an ideal fruit for fat loss. Pomegranate juice has higher antioxidant potential than red wine or green tea, according to research. Pomegranate extracts, according to another study, may help decrease blood pressure levels.
Every other day, eat half a cup of pomegranate. Salads, salad dressings, and drinks can all benefit from it.
Ripe bananas are filling, energy-giving, and high in fiber, vitamins, and potassium. Bananas are a great source of resistant starch when eaten raw. Reduced insulin levels after meals, enhanced release of gut satiety peptides, greater fat oxidation, lower fat storage, and retention of lean body mass are just a few of the benefits of resistant starch, according to a review by Dr. Janine A Higgins of the University of Colorado Denver. In persons with type 2 diabetes, banana native starch helps reduce insulin levels.
To acquire the most resistant starch, include raw bananas in your diet. You can also have a banana 45 minutes before doing out or add it to smoothies, acai bowls, or oatmeal (for added energy).
Anthocyanins, which are antioxidants found in strawberries, aid to prevent pollutants and inflammation.
Strawberries include anthocyanins, which improve glucose absorption, insulin sensitivity, blood lipid profile, and blood sugar levels. Strawberry consumption also reduces the risk of cardiovascular disease, type 2 diabetes, obesity, and neurodegeneration.
Every other day, eat 6-7 strawberries in smoothies, salads, cereal, acai bowls, or as a snack.
7. Stone Fruits
Stone fruits include pears, plums, prunes, and cherries, among others. Anthocyanins are abundant in cherries. A study on lab animals found that those fed cherries had less inflammation and a lower chance of acquiring type 2 diabetes.
Scientists discovered that the juice of peaches and plums could help guard against high blood sugar in another study. In addition, the juice may be used to treat leptin resistance and lower excessive blood lipid levels.
Another study conducted by University of Liverpool researchers found that eating prunes for 12 weeks helped people lose 2 kilos of body weight and 2.5 cm of waist circumference.
Every day, eat one peach or plum, two prunes, and one-fourth cup of cherries. If you don’t have IBD/IBS, eat them whole.
Vitamins, minerals, dietary fiber, and phytonutrients abound in pineapples. After ingesting pineapple juice, lab animals on a high-fat diet demonstrated better lipolysis (fat breakdown) and decreased lipogenesis (fat synthesis) in research.
Every day, consume a cup of pineapple to aid digestion and fat breakdown. You can also try the pineapple diet to lose weight faster.
9. Goji Berry
Fiber, protein, and carotenoids abound in these vivid red-orange berries. Goji berries have been shown in experimental animals and humans to reduce cholesterol and blood sugar levels while also protecting the heart. Goji berries have been discovered to help reduce waist circumference by increasing metabolism, according to American researchers (53). Goji berries can also help persons with metabolic syndrome minimize their risk of cardiovascular disease.
Goji berries can be used for porridge, acai bowls, smoothies, and salads.
According to studies, eating one kiwi each week can help cut triglycerides, raise good cholesterol (HDL cholesterol), and improve insulin resistance. The kiwifruit also aids in the reduction of fat cell size. Kiwi fruit is also high in vitamin C, which aids in the removal of toxins from the body. The fruit’s fiber helps with digestion.
At least one kiwi fruit should be consumed per week (ensure you take it with the skin intact). Fruit can be added to smoothies or salads. It’s also possible to juice it.
11. Acai Berry
The acai berry is a deep purple, highly nutritious berry. It’s a weight-loss superfood because it’s high in antioxidants, which help lower cholesterol and blood sugar levels. Acai berry juice has been demonstrated to aid athletes in reducing muscular damage caused by exercise. It may also help to enhance their lipid profiles in the blood.
As a meal substitute, you can make wonderful acai bowls for breakfast or lunch.
12. Blood Orange and Orange
Oranges and blood oranges, in combination with a low-calorie diet, may aid weight loss. Keep in mind that commercially marketed orange juices may have extra sugar, which may defeat the objective. Freshly squeezed orange or blood orange juice (or whole fruit) aids in weight loss, fat loss, insulin resistance, and LDL cholesterol reduction.
Consume one fruit whole or in juice form. You may also add orange slices to a salad or make a great salad dressing.
Anthocyanins, an antioxidant that gives blueberries their intense blue-violet hue, are abundant in blueberries.
In humans and lab animals, blueberry anthocyanins were revealed to be essential roles in lowering obesity risk and bad cholesterol and enhancing insulin sensitivity. Blueberries’ dietary fiber may also help to curb appetite. Weight gain was also inhibited by blueberry anthocyanins.
In the morning, eat a fistful of blueberries with your breakfast. You may also make a blueberry, oat, and almond milk smoothie.
Lemons are high in vitamin C, which is a powerful antioxidant. Lemon peel extract has been discovered to lower body weight and fat buildup in mice by enhancing fat oxidation. In humans, an 11-day lemon detox diet reduced body weight, BMI, waist-to-hip ratio, insulin resistance, and body fat percentage.
A fast of lemon and honey juice for a few days also reduced serum triglyceride levels. When consumed for eight weeks, lime (nutritionally identical to lemon) and cumin had a positive effect on body weight, lipid profile, and cholesterol.
In the morning, drink a mixture of half a lime juice, one teaspoon of organic honey (optional), and warm water.
Grapefruit is a tart, juicy fruit that has been shown to help people lose weight. Vitamin C and dietary fiber are abundant in this fruit. People who ate half a grapefruit before a meal lost more weight than those who took a placebo, according to research. Insulin resistance was also lowered by eating the fruit. Grapefruit can also aid with lipid profiles, blood pressure, and inflammation reduction.
Half a grapefruit should be had with breakfast and the other half before lunch. It can also be juiced (but make sure not to strain it unless you are on a low-fiber diet). Click here to learn more about the grapefruit diet.
Making these fruits a regular part of your diet can help you lose weight. In addition to these, there are several fruits you should avoid (due to their high-calorie content and/or glycemic index).
Fruits To Avoid For Weight Loss
Avoid following fruits during your weight loss journey.
- Dried Figs
- Dried Apricots
- Dried Berries
Fruits can help you lose weight while also lowering your BMI, lowering your risk of cardiovascular disease, managing blood sugar levels, boosting insulin sensitivity, and improving your general health.
Fruits that aid weight loss include grapefruit, watermelon, lemon, apple, blueberry, avocado, oranges, acai berries, and bananas. Weight loss is aided by eating fruits at least three times per week. While fruits such as grapes, dried apricots, and dried figs might increase weight gain, eating them in moderation is beneficial to your general health.
Points To Remember
Fruits are high in antioxidants, dietary fiber, vitamins, and minerals, all of which help you lose weight.
Fruit consumption can help with satiety, weight loss, and other health benefits such as decreased cholesterol, enhanced insulin sensitivity, and a lower risk of cardiovascular disease.
Some of the finest weight loss fruits include grapefruit, watermelon, certain berries, pomegranate, banana, kiwi, stone fruits, orange, and pineapple.
Frequently Asked Questions
What fruits aid in the reduction of belly fat?
To lose belly fat, eat apples, oranges, lemons (with warm water), pineapple, avocado, and goji berries. These are abundant in fiber and healthy carbs, which can help you feel full.
How much fruit should you eat to lose weight?
Regularly, eating four servings of fruits could help you lose weight.
Is it possible to lose weight by eating fruits?
Fruits are high in dietary fiber, vitamins, minerals, and antioxidants, which can help you feel fuller longer, flush out toxins, improve digestion, lose weight, lower blood sugar, and enhance insulin sensitivity. However, you should eat in moderation and avoid high-sugar fruits like sapodilla, grapes, dried fruits, and mango.
Is cucumber beneficial to weight loss?
Cucumbers can help you lose weight. Cucumbers provide hydration, which aids in the elimination of pollutants. To gain the most fiber and improve satiety, eat cucumber with the skin on.
Is it true that oranges can help with diabetes?
If you have diabetes, you can eat one medium orange. However, we recommend that you consult your doctor to see if you can consume oranges at all.
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.