How does fruit help you lose weight?
Fruits may help you lose weight in following ways.
Fiber: Fruit is high in fiber, which is the indigestible part of plants and carbohydrates. Studies, Higher intakes of fiber are linked to lower body weights. In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.
Calories and water content: There are many fruit that high in water content and low in calories, such as watermelon, orange and berries have high water content. As a rich source of both fiber and water, fruits are filling options that may help people feel full.
Low Glycemic Index (GI): The GI measures the effects food has on blood sugar levels.
Foods with a lower GI will cause slower blood sugar changes than foods with high GI experts consider foods with a value lower than 55 to be low GI.
Research indicates that a calorie-controlled low GI diet may be more effective for weight loss than a high GI diet that is low in fat.
While most fruits have a low GI, tropical fruits, such as pineapple, berries, and melon, have a moderate or high GI. However, moderate to high GI fruits can still be a part of a healthy diet.
Eating fruit and weight loss
Fruit is one of the healthiest sources of carbohydrates. Incorporating fruit in the diet, alongside healthy eating and regular exercise, may contribute to weight loss.
Research suggests that eating fruit can help reach and maintain a moderate weight. However, it may be that different forms of fruit have differing effects on body weight, according to this 2016 study.
Studies report that most types of fruit have beneficial properties, including anti-obesity effects, and contain a range of vitamins and minerals. That is why some health organizations suggest fruit consumption for weight loss.
Best fruits for weight loss
Though most fruits are contain fiber, and water content. Here are top fruits listed below. They are loaded with low in calories, contain high fiber and more water content that may help you weight loss.
Apples are an incredibly popular fruit. Apples provide many health benefits, such as boost immune system, help in weight loss, and reducing risk of heart disease, cancer, diabetes.
It seems accurate “An apple a day keeps the doctor away”.
Apples are low in calorie density but high in water content and fiber. Apples are the perfect fruit to include in your weight loss diet.
A Brazilian study revealed women who consumed at least 3 apples per day lost 33 percent more fat than those who didn’t. Other studies here, here and here further support apples as an excellent weight loss fruit.
Per serving: 65 calories, 17.3 carbs, 13 g sugar, 0.3 g protein, 0.2 g fat, 1.2 g sodium, 3 g fiber.
Berries are a great option for weight loss, as they have high water content and the low in calorie dense of all fruits. Different berries have slightly different nutrient profiles, but they all contain essential vitamins and minerals that support general health.
Berries have also been shown to be filling. One 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 may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight.
Per serving of popular berries contain:
Blackberries: 62 calories, 14 g carbs, 7 g sugar, 2 g protein, 0.5 g fat, 8 g fiber
Blueberries: 84 calories, 21 g carbs, 14.7 g sugar, 1 g protein, 0.5 g fat, 1.5 g sodium, 3.6 g fiber
Raspberries: 64 calories, 14.7 g carbs, 5.4 g sugar, 1.5 g protein, 0.8 g fat, 1.2 g sodium, 8 g fiber
Strawberries: 46 calories, 11.1 g carbs, 7 g sugar, 1 g protein, 0.4 g fat, 1.4 g sodium, 2.9 g fiber
Grapefruit is a cross between a pomelo/pummelo and an orange and is commonly used for dieting and weight loss.
Grapefruit is low in sugar and high in fiber, and one serving size is pretty large, so chances are you’ll feel satisfied for a while after eating it. People reported losing 7.1 percent of their body weight on average after eating grapefruit or drinking grapefruit juice before their meals for 12 weeks, according to a study in Nutrition & Metabolism.
Per serving: 73.6 calories, 18.6 g carbs, 16.1 g sugar, 1.5 g protein, 0.2 g fat, 0 g sodium, 2.5 g fiber
Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds.
Kiwis are weight loss best foods because they full of fiber and have a wide array of nutritional and health benefits.
The black seeds are an excellent source of insoluble fiber, which helps digestion. The tasty green part contains lots of soluble fiber, making you feel full for longer.
Controlling hunger pangs is one of the essential steps to weight loss. Kiwis naturally control your hunger and aid in digestion through their high fiber content.
Per serving: 108 calories, 26 g carbs, 16 g sugar, 2 g protein, 0.9 g fat, 5.3 g sodium, 5.3 g fiber
Watermelons are low in calories, but extremely high in water content (about 90 percent). Because of its high water content watermelons help you stay hydrated, and also help you in weight loss.
Watermelon is also rich in the amino acid arginine, which is well known for its fat burning properties.
Per serving: 46 calories, 11.5 g carbs, 9.4 g sugar, 0.9 g protein, 0.2 g fat, 1.5 g sodium, 0.6 g fiber
Pineapples are low in calories and high in of fiber. If you are trying to weight loss, eating of this beneficial fruit can actually help you in weight loss faster.
Pineapples are loaded with bromelain, which helps with digestion by breaking down protein. It is skews higher in sugar, so keep track of your serving size with this one.
Per serving: 82.5 calories, 21.6 g carbs, 16.3 g sugar, 0.9 g protein,0.2 g fat, 1.7 g sodium, 2.3 g fiber
Oranges are citrus fruits, and low in calories while high in vitamin c and fiber.
It is one of the best fruits to include in your weight loss diet. This is because they are high in fiber, and can burn more calories than you consume when eating them.
The fiber which is presence in oranges comes from pectin, cellulose, and lignin. Oranges are also a rich source of thiamin, vitamin C, and folate. They boost your metabolism, immune system, prevent skin damage, and lower cholesterol.
Per serving: 60 calories, 12 g sugar,1 g protein,0 g fat, 0 g sodium, 3 g fiber, 70 mg vitamin C
Like Oranges, lemons are also citrus fruits, and low in calories while high in vitamin c and fiber.
Lemon water keeps you hydrated, increases your metabolism and satiety and all of these factors helps in weight loss.
And it is said that one glass of lemon water burns a minimum of 6 calories and this is the main reason that make it a weight loss agent.
Per serving: 61.5 calories, 19.8 g carbs, 5.3 g sugar, 2.3 g protein, 0.6 g fat, 4.2 g sodium, 5.9 g fiber
Papaya is a perfect fruit for weight loss because it contains papain, an enzyme that boosts the digestion of food in your body. It is also rich in flavonoids, antioxidants, and vitamin C.
Papaya is rich in enzymes that aiding digestion, constipation and reduces bloating. This fruit is also low in calorie and full of fiber.
What is more, you are easily able to incorporate this fruit into your diet. You can choose to eat it raw or include it in one of your main meals.
Per serving: 60.2 calories, 15.1 g carbs, 10.9 g sugar, 0.7 g protein, 0.4 g fat, 11.2 g sodium, 2.4 g fiber
Pears are also high in fiber, and they are rich source of vitamin C. Pears can help keep your satiety high and your digestive system operating smoothly.
They are also understood to reduce your chances of developing type II diabetes and coronary heart diseases by lowering your cholesterol level and keeping your energy levels stable.
Their high levels of fiber keep you fuller for longer contributing to your weight loss goals.
Per serving: 85.5 calories, 22.8 g carbs, 14.6 g sugar, 0.5 g protein, 0.2 g fat, 1.5 g sodium, 4.7 g fiber
Fruit can be an excellent aid to maintaining a moderate weight. While all fruits provide health benefits, some may be better than others for contributing to satiety and keeping blood sugar levels stable.
People who wish to consume fruit to aid weight loss should do so as part of a balanced diet. Other factors, such as physical activity and adequate sleep, also play a role in weight management and overall health.
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