Today, we are bombarded with tons of weight loss information on the internet and social media. Sometimes it can get overwhelming because you don't know which routine; or diet will work for you.
We can say that fruit has had a significant role in sustaining weight loss. If you want to learn more about the benefits of some of the best fruit for weight loss that can be life-changing, then keep reading.
When we think about losing weight, the first thing that comes to our mind and is probably one of the biggest challenges for many people is giving up dessert. Be at home or work, and you will be tempted to eat a donut, muffin, or good old chocolate bar, and it can defiantly be a barrier to reaching your goal.
Well then, to reach that goal, make fruit your friend. You'll get the sweetness that you have been craving and, at the same time, avoid all the processed sugar. Fruit is known to boast natural nutritional values.
Apples
As They Say, an Apple a Day Keeps the Doctor Away!
It's a known fact that apples are high in fiber yet low in calories, which like many fruits, makes them a great one to consume if you're trying to lose weight. Apples have always been a big part of people's diet. Furthermore, apples contain antioxidants that can help to boost metabolism and protect against disease.
We have all heard of the ABC mantra that people like to include in their diets for a reason besides weight loss. Apples help protect against diabetes, obesity, and bone health deterioration.
Foods with high fiber are known to slow digestion and keep you full for a more extended period. It's best to consume with the skin on for more nutritional value.
A medium-sized apple offers roughly 4.37 grams (g) of fiber, which is 16% of the daily value, according to the U.S. Department of Agriculture (USDA). Along with that, it has 96.4 calories.
Getting Berry Wild
Raspberries are known for their sweetness and can satisfy that instant sugar rush that we all have. They also offer a good amount of fiber and are high in antioxidants, which can help to boost metabolism and increase fat burning.
A diet with antioxidants can reduce the risk of many diseases, including heart and certain cancers. Berries, in general, include blueberries, mulberries, and strawberries which are all great to have as they are all high in antioxidants which help with weight loss.
Berries, in particular, are often considered superfoods because of their high level of vitamin C and vitamin E, which help protect against chronic illnesses. A cup of raspberries offers you about 32 mg of vitamin C and 1.07 mg of Vitamin E.
One great thing about Raspberries is that they can be enjoyed fresh or frozen as they are commonly used for smoothies.
Whole Oranges, Great for Weight-Loss
Oranges are amazing when it comes to weight loss. They are high in fiber and water content and provide you with the fuel you need through vitamin C while keeping you full.
Additionally, oranges as a good source of vitamin C has been shown to boost metabolism and promote fat burning. Oranges are almost always in season, making them a great addition to your diet.
A medium-sized orange provides you with 3.14g of fiber. It is also recommended that you eat whole oranges rather than orange juice.
Mixing it up with some protein, such as on top of a fish and chicken, would maintain a good source of protein, making it the perfect mix for weight loss.
Get that Metabolism Moving with Mangoes
Mangoes should be included in your diet if you want to lose weight. Avoid drinking mango juice and smoothies and eating whole mangoes in between meals.
Mangoes are great for people with diabetes or obesity, and it has a rich profile. It's high in fiber and antioxidants, making it great for improving one's metabolism and lowering inflammations.
Studies have also shown that mangoes help lower blood pressure which ultimately helps with improving the metabolism. Eating a mango provides you with 3.31 g of fiber.
Besides weight loss, mangoes are also good for the eyes and skin, as the compounds found in mangoes protect the eyes and skin from damage caused by aging.
Avocadoes For the Good Fats
When you think of Avocadoes, you might be surprised it's a fruit just like tomatoes. They might look odd but have many health benefits and, if added to your diet, can be an excellent source for weight loss goals. That's because avocadoes have great fat and the good kind that helps your digestive system.
As per the USDA, 77% of the calories come from a good kind of fat. The fatty acids in avocadoes are linked to better heart health. As for fiber, avocadoes provide you with 4.55 g of fiber.
Studies have also shown that people who are overweight or struggle with obesity who ate avocadoes as a part of their diet felt less hungry than a low-fat or high-carb diet. Like watermelons, pineapples are high in water content which makes them great for hydration, and that has been shown to also help with weight loss.
Bananas and the Starch Factor
While it's true that each banana contains 110 calories which may seem high for a fruit, the vitamins and fiber in them make them a healthy fruit to have in your weight-loss plan.
If we look at all the goodness that a banana contains, it is excellent at keeping one's body full yet energized, which helps in consuming fewer calories per day. This is especially great for those looking to get into a calorie deficit.
In addition, resistant starch in bananas has been shown to boost fat burning and reduce the number of calories absorbed from other foods.
In today's time, you have many diets out there. Like keto and low carb diets, some of them recommend eating whole fruits like bananas as they contain natural sugar. People also mistake the starch part of the banana that helps regulate your blood sugars, not spike it.
The starch also helps in slowing digestion which keeps you full for a longer period. The fiber amount in bananas accounts for 12% of the recommended daily value; the best part is it's easily available all year round.
Pineapples Keep You Hydrated
Pineapples are a hit or miss with people when it comes to pineapples. Some people like them on their pizza; some don't. Some like eating them fried. It's a fruit that isn't everyone's cup of tea.
The good thing is that pineapples are filled with tons of nutrients and enzymes, which boost your metabolism. This fruit is highly recommended during the summers as it soothes the body while keeping it hydrated.
With a good balanced diet and workouts, you can lose extra kilos faster with the inclusion of pineapples in your diet. It's a known fact that pineapples are a good source of vitamins.
One cup provides you with 78.9 mg of vitamin C, making it around 88% of the daily recommended daily value.
Tropical Fruit Kiwi
Kiwi fruit isn't the first one that comes to people's minds regarding weight loss as it's seasonal and not available all year round. They provide a high amount of fiber, vitamins C and K. It's a fruit low in calories yet keeps you energized. In addition, kiwifruit has been shown to boost metabolism and promote satiety.
Contrary to popular belief, Kiwis help keep you full rather than burn fat. The low-calorie count makes it easier to lose weight.
Each kiwi has 42 calories, and a whole cup would make it 110 calories. It's a great fruit to add to your low-fat diet as each only contains 0.4g of fat. Each one includes 2.1 grams of fiber, accounting for 8% of the recommended daily value.
The fruit itself won't cause you to lose weight. Compared to other high-calorie foods, this is low in fat and high in energy, helping you stay motivated for your daily activities and help you achieve your goal.
Grapefruit Wonders
Grapefruit diets have been known for quite some time now, especially the use of grapefruit and juices in the entertainment industry. The great thing about them is that they are low in calories yet highly nutritious hence they are considered a smart choice for weight loss.
A single grapefruit contains 60% of the daily recommended vitamin C intake. The antioxidants in the grapefruit help improve one's immune system. Also, they can also help to increase metabolism and burn fat.
As we know, that's also a key component of one's weight loss journey. A reasonable amount of fruit intake helps with heart diseases due to the fiber provided in the fruit.
For a long time, grapefruit has been associated with helping people's overall health and wellness. In addition, with the alarming rate of obesity that we are witnessing worldwide, it's a fruit to keep in your diet to help strengthen the weight loss process.
Things to Keep in Mind
So, now that we have talked about the various fruits that help with weight loss, an essential factor to remember, like with everything else, is to have fruit in moderation.
A good way of looking at it is having a handful of the fruit mentioned above within your diet and maybe mixing it up weekly.
Eating whole fruit vs. fruit juices - most juices sold in the market have added sugar. It's essential to consume whole fruits or homemade juices instead to avoid added sugar.
Another concern with fruit juices is that being mindful of the portions can be challenging, so whole foods are better because you can keep note of the intake. The nutritional value of fruit juices is significantly less as their fiber is diminished.
Knowing what you are consuming and how it affects your body is always important, so eating the right fruit for your body is something to keep in mind. We all react differently and need to learn what we are consuming, so it's essential to do your homework before consuming various fruit.
It also comes down to keeping a balanced diet with a good amount of protein – low calories while high in nutrients and fiber to remain full for a more extended period.
KEY TAKEAWAY!
The saying goes, 'no pain, no gain'; similarly, weight loss is never an easy journey. You need to put in the hard work from the get-go and maintain consistency. Everyone's body is different, and we all need to understand it in depth to figure out what's best for us.
Keeping a journal also helps; many apps can help you maintain the calories you are consuming, especially if you are looking for a calorie deficit diet. It's helpful to consult a nutritionist and get their opinion on which diet would work best for you.
By dieting alone, one can't expect to get results; it's vital to maintain a balanced diet with physical activity. As long as you can balance the two and remain consistent, you will achieve your weight loss goal.
Affordability is an excellent factor that we all look at when making food choices. One good thing about fruit is that if fresh fruit is expensive, you always have the option of buying frozen fruit, which lasts longer and has a good amount of nutritional value.
We need to improve the food system so that we, in general, can make better choices for ourselves and our families. With an improved food system, we can all strive toward living a healthier lifestyle and a larger group in society so that people don't have to weigh in on their pockets while looking to lose weight.
The saying goes, 'you are what you eat; so, eat the right fruit that will encourage you to reach your goals and remember to stay positive and be around positive people as the state of mind can be a big factor in helping you achieve your weight loss goal.