Eating fruits for weight loss
Eating fruits for weight loss
Fruits are a great snack to have throughout a day. Packed full of vitamins, fiber, and other nutrients, they’re a key part of any healthy diet.
Many fruits are also low in calories so can help you lose weight, while the fiber helps keep you feeling full for longer.
Eating fruit can also help lower the risk of developing diseases such as heart disease, diabetes and high blood pressure.
In this article, we will cover 11 of the best fruits you can eat for weight loss.
1. Grapefruit
Grapefruit is a great fruit to eat.
It has a low-calorie count, with just 39 calories in half a grapefruit.
The vitamin C count is also high which is good for your blood circulation and protects your cells.
In addition to this, grapefruit has a low glycemic index, which means that your blood sugar levels don’t rise as quickly as other foods. This means grapefruit can help keep your appetite down and make you feel full for longer.
As well as being eaten on its own, grapefruit can be added to fruit salads.
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2. Apples
Apples are low in calories and high in fiber.
The fiber is good for you because it helps slow down your digestion and keeps you feeling full for longer, meaning you’re less likely to overeat and add extra pounds.
3. Berries
Berries are low in calories.
For example, one cup of strawberries contains less than 50 calories.
They’re also high in fiber which helps fill you up, so you eat less in-between meals.
Other benefits are that they help lower cholesterol levels, and reduce blood pressure.
Berries are tasty on their own and are also a great choice for a natural sweetener in cereals or with yogurt.
4. Peaches
Peaches are low in calories and full of vitamins like vitamin C and A, which can help you lose weight.
One medium sized peach contains around 58 calories and is much more likely to fill you up compared to a snack like chips or candy.
5. Passion fruit
One passion fruit contains just 17 calories and is loaded with fiber, vitamin C, vitamin A and potassium.
Fiber is good for you because it slows down your digestion, so you feel full for longer and less of an urge to eat as frequently.
Passion fruit seeds also contain a substance called piceatannol, which can help lower blood pressure.
For weight loss, it’s best to eat passion fruit whole, but you could also use it as a topping with salads and yogurt.
6. Rhubarb
Although rhubarb is actually a vegetable, we’ve added it to this list because of how low in calories it is.
Each stalk only has around 100 calories, and also has around 1 gram of fiber.
Fiber in particular is good for you because it can help reduce high cholesterol.
Rhubarb can be cooked as part of a stew or added raw with porridge or cereal.
7. Kiwi
Kiwis are a nutrient-rich fruit packed full of vitamin C, vitamin E, folate, and fiber.
Studies have indicated that eating kiwis can help control blood sugar levels, improve cholesterol and keep your gut healthy.
Furthermore, as kiwis are rich in fiber, it will satisfy your hunger pangs for longer, so you avoid overeating.
Kiwis can be eaten raw, and are a very popular addition to salads.
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8. Melons
Melons are low in calories, and high in water content which helps you stay hydrated, especially on a warm summer’s day.
Melons are also fiber-rich and contain good quantities of potassium and vitamin C.
They can be eaten on their own, added to a salad, or juiced.
9. Oranges
Oranges are one of the most popular citrus fruits, and famous as a high vitamin C source.
Their fiber-rich property makes them an excellent way to fill up your appetite quickly.
Research has suggested that oranges are four times more filling than a croissant.
The best way to eat oranges for weight loss is whole, rather than in juice, as this is much more likely to be filling.
10. Bananas
Although bananas are high in sugar and relatively high in calorie content compared to other fruits, they are a source of a number of important nutrients such as potassium, magnesium, vitamin A, vitamin C and are also fiber-rich.
Most experts highly recommend eating bananas as a staple of a healthy diet.
They’re a great way to start the day as part of your breakfast or as a snack during the day, as they fill you up quickly and give you an energy boost.
11. Avocados
Similar to bananas, avocados are another calorie-dense fruit and are also known to be quite fatty.
Having said that several studies have shown that they can increase feelings of fullness, reduce cravings for food whilst also lowering cholesterol levels.
There are numerous ways you can eat avocados. They can be eaten whole, used as a spread on bread like butter, added to a salad or smoothie, and also used as a healthy dip.
Summary
Fruit is a key part of a healthy, balanced diet and can help you lose weight.
Many fruits are low in calories, while being a source of vital nutrients and fiber.
Fiber is important because it helps increase feelings of fullness, while helping your digestive system function optimally and improving your gut health.
The best way to lose weight is to eat a healthy diet and combine this with a regular exercise program to burn even more fat quicker.
To learn about some of the fruits you should eat in moderation or try to limit while you’re trying to lose weight, see our article here.
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