10 Best Fruits For Weight Loss You Should Take Daily
The best fruits for weight loss are high in vitamins, nutrients and fiber. Consuming fruit can help you in your weight loss goals and maintain nutrient intake. Fruits also tend to have a low number of calories. Plus, the natural sugars in fruit can satisfy your sweet tooth!
How Does Eating More Fruits Help With Weight Loss?
Eating more fruits can help with weight loss for three main reasons: fruits are high in nutrients while low in calories, and they have natural sugars to satisfy your sweet tooth.
High in Nutrients
Fruits have a lot of fiber and water, as well as other vitamins and minerals. The fiber can help you feel full longer and decrease your appetite. And vitamins can help support your immune system, muscles and heart, and prevent chronic diseases.
Low in Calories
Apples are about 100 calories, but also provide 4 grams of fiber, or 16% of your daily fiber needs. Not bad for a snack! When compared to processed foods, fruits tend to have fewer calories and more nutrients, making them a perfect snack option that can assist in weight loss.
Satisfy Sugar Cravings
Bonnie Taub-Dix, RDN, who created BetterThanDieting and Read It Before You Eat It, says “Beyond just being a healthier hit of sweetness, fruits are packed with essential vitamins, minerals, micronutrients, fiber and water—which candy and candy-sugar doesn’t have.”
10 Best Fruits for Weight Loss
With that in mind, if you are looking for the best fruits for weight loss these 10 best recommendations top the list of any weight loss program and are readily available:
Grapefruits are one of the best fruits for weight loss because they are high in nutrients and low in calories. Half of a grapefruit is only 39 calories! They have high levels of vitamin C and vitamin A.
One study also found that eating half a grapefruit before meals can support weight and fat loss. Participants ate half a grapefruit before every meal for six weeks, and by the end of the study, their bellies had shrunk by up to an inch.
Grapefruits have also been shown to reduce blood pressure and improve cholesterol levels.
The saying an apple a day can keep the doctor away is true in more ways than one! Apples are naturally high in fiber which helps you feel full and supports a healthy digestive system. Plus, apples are mostly water, making them a low-calorie option.
Apples are also one of the best fruits for weight loss because they have about 4 grams of fiber and around 100 calories per serving. Specifically, the Pink Lady variety of apples have high levels of antioxidants and flavonoids to support a healthy heart.
Berries are stocked full of nutrients. Just half a cup of blueberries has 12% of your daily vitamin C and 18% of your daily vitamin K, but only 42 calories! Berries can also help fill you up. A study on berries found that participants who ate berries before a meal at less than those who ate candy with the same number of calories before meals.
Berries make a great snack or dessert and can be combined with some Greek yogurt, blended in a smoothie, or added to a salad.
Melons are high in water and low in calories, helping you stay full with fewer calories and overall supporting weight loss. For instance, one cup of watermelon is only 60 calories. Melons also have high levels of fiber, potassium and antioxidants. So, while you might not want to eat a whole watermelon, adding melons to the menu can help you promote your health and lose weight.
One of the best fruits for weight loss for its nutrients and ability to fill you up, oranges have been shown to be four times more filling than a croissant and two times as filling as what you would get from a muesli bar.
Citrus fruits are also high in vitamin C and fiber. Orange juice also contains these vitamins; however, for weight loss, you’ll feel fuller and intake fewer calories if you opt for the slices instead of the juice.
6. Stone Fruits
Stone fruits are any fruit with a pit on the inside like peaches, plums, cherries and apricots. These fruits are high in vitamins C and A but also low in calories, so they’re one of the best fruits for losing weight.
A study by the University of Michigan found that cherries can help reduce belly fat. They tested feeding tart cherries to rats over 12 weeks and found that the rats who ate the cherries reduced their belly fat by 9%. Rats aren’t humans, but humans can still benefit from stone fruits like cherries for fat loss.
Bananas are higher in sugar and calories than other fruits, but they offer a ton of nutrients like potassium, magnesium, manganese, fiber, and vitamins A, B6 and C. One study found that bananas can improve blood glucose and reduce cholesterol for those with high cholesterol and type 2 diabetics.
So, even though they have a few more calories than other fruits, the nutrients they provide make bananas ideal for weight loss. And, they are still low-calorie compared to other snacks.
Pears are like apples – full of fiber, high in water content, and can help you feel full thus benefiting your weight loss goals. Pears are about 84% water, to help you stay hydrated, feel full with fewer calories, and promote weight loss. Pears have fiber, potassium, vitamins C, K, B6, and minerals like riboflavin, iron and calcium.
Yes, avocados count as a fruit (at least, for the purpose of this list!) Avocados have been shown to promote weight loss. Studies show that avocadoes can increase fullness and improve cholesterol levels. You can use avocados as a healthy replacement fat for butter or margarine.
Lemons, like oranges, are a citrus fruit packed with vitamin C as well as thiamin, calcium, magnesium and more. Lemons have been used in many diets to detox and improve digestion. Plus, lemons can improve heart health and help clear up your skin.
If you love soda, try drinking lemon water instead. Lemon water is much lower in calories and sugar and the switch can still satisfy your sweet tooth while helping you achieve your weight loss goals.
Fruits are great for weight loss because they are high in nutrients and low in calories! The best fruits for weight loss can help keep you feeling full and satisfy sugar cravings. There are fruits for weight loss that can satisfy anyone’s tastes. Grapefruit, apples and berries are all some of the best fruits for weight loss but there are many more fruits than just what is listed here.
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