Certain fruits help with our weight loss goals because they contain healthy levels of soluble and viscous fiber, like pectin, psyllium, glucomannan, and guar gum. And these durable fibers curb our appetites, making us eat less.
Numerous studies agree that increasing your intake of fiber results in weight loss.
Fiber improves digestion, curbs the absorption of sugar in your blood, and keeps you satiated for longer. You feel fuller and eat less as a result.
Additionally, fruits have high water content, and there is extensive chewing involved in eating them.
Because of their fiber and water contents and the extensive chewing involved in eating them, fruits are very satiating. In fact, some fruits might be more filling than beef and eggs.
Another study shows that a diet consisting mainly of fruits can lead to weight loss.
Therefore it seems sensible to add more fruit to your diet, rotating out unhealthier foods (especially junk foods), as a method for losing weight over the long term.
Fruits are Superfoods
They help you lose weight because of their substantial fiber and water content keeping your hunger pangs at bay.
However, enjoy fruits in moderation because too much can hinder weight loss. They are high in the pure sugar fructose that your body will more readily store as fat.
Additionally, they still contain calories, a banana as much as 100, and so need to be balanced with the weight loss calorie deficit you are trying to achieve.
If weight loss is your goal, consider adding these fruits to your diet for dependable results.
Pears have a higher content of fiber than most other fruits, and they are rich in Vitamin C.
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.
One study evaluated the impact of daily fresh pear consumption on 40 adults. Each ate 2 pears daily and lost up to 1.1 inches (2.7 cm) off their waist circumference. Another study found that women who consumed 3 pears per day over and above their standard diet lost an average of 1.9 pounds (0.84 kg).
Blueberries are rich in antioxidants, valuable nutrients, and low in calories. They increase your metabolic rate and combat cholesterol, hypertension, and insulin resistance.
Blueberries are active fat fighters claimed in a study by the Texas Women’s University.
Another study by the University of Michigan showed rats eating blueberry powder, had reduced abdominal fat. Blueberries are indeed natural fat-blasters.
Ever heard of ‘an apple a day keeps the doctor away’? It sure seems accurate, looking at the immense benefits of consuming apples.
Apples reduce your risk of cancer, boost your immune system, and whiten your teeth.
This heart-healthy fruit is low in calories but high in fiber. And this makes apples the perfect fruit to include in your weight loss diet. Empirical evidence supports this fact.
A Brazilian study revealed women who consumed at least three 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.
Since apples are high in fiber, they keep you satiated for longer, thereby curbing your hunger pangs.
Feeling hungry when you are on a weight loss diet? Just grab a piece of low-calorie watermelon for a healthy snack.
A 100gm serving of watermelon contains just 30 calories. Eating it also ensures you remain hydrated because of its high water content (approximately 90 percent).
This juicy fruit is also rich in the amino acid arginine, well-known for its fat-burning properties. Watermelons lower your fat accumulation and improve lipid profiles. Also, watermelon juice reduces muscle soreness. Watermelon is excellent for weight loss, and ensures that sore muscles do not stop you from working out.
Although consuming grapefruit the whole day is not a balanced meal, there is some truth to the idea that grapefruit helps you with weight loss.
Grapefruit is extremely low in calories; in fact, half a grapefruit only contains 37 calories and high enough in fiber to make you feel full. See nutrition facts for grapefruit.
A recent study showed eating half a grapefruit before your meals lowered your cholesterol level and reduced your belly fat. These benefits maybe because of the vitamin C content and phytochemicals present in this fruit.
Other studies here and here support eating grapefruit with your meals for a slimmer waist.
The higher fiber and water content in grapefruit makes you feel full for longer, reducing your unhealthy snacking urges.
If you must grab a snack, then choose grapefruit to protect your waistline.
Pomegranate comes filled with antioxidants and potent health effects. It is known to increase the blood flow in your body as well as reduce LDL cholesterol.
A study shwos that pomegranate boosts the metabolism of the body. It does so because of the polyphenols and antioxidants present in the fruit.
A higher metabolism can increase your chances of weight loss.
Adding pomegranate to your diet aids in weight loss by helping to control your appetite.
Bananas are a rich source of potassium and fruit that contains high amounts of antioxidants, including vitamin B6. Vitamin B6 is essential for your body because it lowers your risk of heart disease and helps improve your immune system.
Instead of choosing energy bars for an instant dose of energy, eat a banana.
A banana is the ideal post-workout food because one contains just 105 calories and is high in fiber. Just like all other fruits with high fiber content, bananas keep you full for longer and curb your hunger pangs (see research above).
Additionally, unripe bananas are packed with resistant starch, which in addition to the high fiber content may reduce your appetite.
Orange is one of the best fruits to include in your weight loss diet. This is because they are high in fiber, and you can burn more calories than you consume when eating them.
The fiber in oranges comes from pectin, cellulose, and lignin. One large orange (184 grams) packs around 18% of the Reference Daily Intake (RDI). See nutritional data for oranges here.
Oranges are also a rich source of thiamin, vitamin C, and folate. They boost your metabolism and are the perfect substitute when craving something sweet.
A word of advice – do not include orange juice in your diet instead of oranges because they have different nutritional values.
Peaches pack high amounts of potassium, vitamins, fiber, and antioxidants and are low in calories.
One medium-sized fruit provides about 2 grams of fiber — half of which is soluble fiber, while the other half is insoluble.
The high levels of nutrients and antioxidants present in peaches flush out unwanted toxins from your body and the fiber content aids in your digestion, helping reduce your hunger.
Kiwis are weight loss superfoods because they brim with 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.
They are also available year-round.
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.
The papayas role in aiding digestion is evidence-based – notably eliminating constipation and reducing bloating. Both impacts make you feel more comfortable and lighter – and hence, slimmer.
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.
Guava is a useful weight loss fruit because it is rich in fiber, prevents constipation, and has a low glycemic index.
Low glycemic index foods produce a slow and steady rise in blood sugar (making guavas an ideal weight-loss fruit for people who have diabetes). The fiber in these foods helps you feel full longer. You’re not as hungry, and you feel more satisfied.
Additionally, with only 37 calories in one fruit and 12% of your recommended daily fiber intake, they are a filling, low-calorie snack.
Guavas fiber boosts the metabolic rate of the body, aiding in weight loss, and improving our bowel movements.
Are you surprised that coconut is on our list? Many people stay away from coconut when on a diet because of the saturated fats in the fruit.
However, as long as you watch your portion sizes, you don’t need to be concerned about saturated fats in plant foods. They also quickly satiate your hunger.
Additionally, coconut is low on carbs – numerous dietitians and nutritionists suggest eating low-carb foods for quick weight loss. Many studies support low carb diets for weight loss.
If you are craving a snack, take a bite of coconut to feel fuller for longer. There are so many different ways to include coconut in your diet. You can use it in the form of coconut milk, dry fruit, or even coconut oil.