Stress, anxiety, and various other factors contribute to weight gain and you can’t control it unless you start working on yourself. It is true that eating healthy, exercising, and other practices can help you lose weight faster. But, there are other things as well that can help you maintain a zero figure, for example, fruits. Fruits are sweet and often assumed by people as responsible for weight gain. However, the case is the complete opposite. As per research and studies, it has been concluded by a team of experts that consistently eating fruits plays a great role in weight management.
The anti-inflammatory nutrients and antioxidants found in fruit, as well as the way eating fruit affects the gut microbiome and increases feelings of fullness, are thought to contribute to fruit’s protective properties. Whole fruits slow down the emptying of the stomach, increasing fullness and delaying the recurrence of hunger because they need to be chewed and provide fiber and water. Additionally, replacing a higher-calorie snack or dessert with fruit lowers the amount of calories consumed overall.
Fruit contains certain nutrients, such as vitamins A, E, and C, which are linked to decreased fat gain and decreased belly fat. Fruit’s polyphenols, which are antioxidants, have also been connected to less weight gain.
Let’s discuss some of the easy-to-find fruits that can help you lose weight.
Anti-inflammatory antioxidants known as polyphenols are abundant in apples. They have a lot of filling fiber as well. Approximately 4 grams (g), or 14% of the Daily Value, of fiber can be found in one medium apple with skin. Also, they are naturally low in calories, which helps to encourage weight loss. In fact, apples range in calorie content from 80 to 130 per fruit, depending on size. Apples’ natural sugars can also help stifle cravings for sweets.
Although avocados are considered healthy fats from a nutritional standpoint, they belong to the fruit family. Avocados are also a great fruit to choose for weight management, even though they have more fat and calories than other fruits.
As per a study, individuals who ate avocados every day saw a significant reduction in their belly fat, whereas those who did not eat avocados saw no change in their belly fat. Insulin sensitivity was not significantly affected by avocado consumption.
With only 85 calories per cup, blueberries are one of the fruits with fewer calories. In addition, studies indicate that consuming 150 g (roughly one cup) of blueberries per day can lower the risk of heart disease by as much as 15%. Blueberries are also among the fruits highest antioxidant content.
In terms of managing weight, a study that evaluated the consumption of 16 common fruits in over 133,000 men and women discovered that over the course of a 24-year period, those who consumed the most blueberries gained the least weight. Antioxidants called anthocyanins, which are present in blueberries, also aid in weight control. In healthy female twins, higher anthocyanin intakes have been linked to 3-9% lower fat mass and less belly fat. Stated differently, the twin who consumed more blueberries had a lower percentage of body fat than the twin who consumed fewer blueberries.
Cherries are high in antioxidants, fiber, and vitamin C, but they may also help regulate weight because of their ability to promote restful sleep.
Studies have indicated that individuals who consistently get fewer than seven hours of sleep each night are more likely than those who get more sleep to develop obesity and have higher average body mass indices (BMIs).
Although dates are considered a decadent fruit, they shouldn’t be avoided if you’re trying to lose weight. Oatmeal, smoothies, and other sweet treats can benefit greatly from the natural sweetness of dates in place of added sugar. A healthy substitute for candy or dessert is a pitted date that has been filled with nut butter and covered in melted dark chocolate. 66.5 calories and 18 g of carbohydrates, of which 16 g are sugar and the majority is fiber, are found in each pitted Medjool date.
Another popular fruit that can help you lose weight is Grapefruit. Low in calories and sugar, grapefruits are high in water and vitamin C. An approximately 52-calorie, 8.5-gram sugar, and 2-gram fiber grapefruit half is available. One study found that eating grapefruits was also linked to lower levels of C-reactive protein, triglycerides (blood fats), and higher levels of “good” HDL cholesterol in women.
Furthermore, naringenin, a flavonoid with anti-inflammatory and antioxidant qualities that may guard against diabetes and heart disease, is abundant in grapefruit.
Kiwis are said to have aromas reminiscent of berries and tropical fruits, and they are sweet and tart. About 50 calories and less than 7 grams of sugar are found in one kiwi. Kiwis have been demonstrated, like cherries, to promote restful sleep, which includes going to sleep earlier and staying asleep longer.
Either raw or peeled, kiwifruit is sweet, soft, and delightful. In addition, it can be juiced, added to salads, baked products, and cereal in the morning.
They might also provide immediate support for weight management. Researchers recruited 22 young individuals who were overweight or obese to eat two golden kiwis per day for six weeks as part of a 2020 study. By the time the study ended, the kiwi eaters’ blood pressure, body fat, and inflammatory indicators had significantly decreased.
Lemons high in vitamin C are low in calories and sugar. A single whole lemon has fewer than 20 calories, less than 2 grams of sugar, and 38% of the recommended daily intake of vitamin C. Although lemon flesh can be eaten, most people use the juice to flavor sauces, water, tea, and salad dressings.
An earlier (2010) study examined the effect of lemon juice on the regulation of weight in one hundred Indian women who were obese. After two months, there were statistically significant decreases in weight, BMI, hip-to-hip ratios, mid-upper arm, waist, and hip measurements for individuals who took lemon juice supplements.
Just remember that regular use of lemon juice should be discussed with your dentist because it has been demonstrated to weaken tooth enamel.
Mangos are sweet and juicy, and while they may appear decadent, studies have shown that they can help men lose weight and are good for their general nutrition. According to a seven-year data analysis released in 2022, male mango eaters had considerably lower body weights, waist measurements, and BMI scores in adults than non-consumers. Furthermore, compared to non-consumers, mango eaters had much lower intakes of added sugar and cholesterol and significantly greater intakes of fiber, magnesium, potassium, folate, and vitamins A, C, and E per day. However, since this was an observational study, it has significant limitations, such as the fact that the patients reported their own consumption of mango.
Oranges are good for healthy skin, bones, and collagen production in addition to immune system support. Additionally demonstrated to improve fat burning is vitamin C. In a previous study conducted in 2005, it was discovered that individuals with sufficient blood vitamin C levels burnt 30% more fat after a moderate exercise session than those with inadequate levels.
Studies have shown that eating entire fruits instead of fruit liquids reduces appetite and calorie consumption while also increasing feelings of fullness. This is true even though many people prefer to drink orange juice over orange slices.
Also, eating oranges rather than drinking orange juice can be a better option if you’re attempting to lose weight. You can consume the fruit by itself or as an ingredient in your preferred salad or dessert.
Additionally, new studies indicate that inadequate vitamin C status is linked to an increased risk of various chronic diseases, including heart disease, and that overweight or obese individuals may need to ingest extra vitamin C to obtain optimal status.
Pears include natural chemicals that have been demonstrated to lower blood sugar, reduce inflammation, and improve heart and lung function. They’re an excellent option for controlling weight as well. A pear has 106 calories and around 3 grams of soluble fiber out of its 6 g of fiber.
In one trial, forty men and women with metabolic syndrome, ages 45 to 65, were randomized to either a calorie-matched control drink or two medium-sized fresh pears every day for a period of 12 weeks. When comparing the pear eaters to the control group, there was a substantial decrease in waist measurements and waist to hip ratios.
The fiber content in pomegranates is high. A cup has 145 calories and 7 g of fiber, or 25% of the recommended daily allowance. They are also a great source of polyphenols, which are antioxidants that have been shown to lower inflammation and guard against cancer, heart disease, type 2 diabetes, and neurological disorders like Parkinson’s and Alzheimer’s.
Polyphenols have been shown in studies to have anti-obesity properties. This could be a result of their ability to reduce inflammation, encourage the body to break down fat and have a favorable effect on the microorganisms that live in the stomach.
Fruits to Avoid for Weight Loss
Studies indicate that entire fruits help people maintain their weight. Fruit juice, which is high in calories and poor in fiber, may contribute to weight gain in children, according to some research.
How to Consume Fruits in Weight Loss Diet
- Smoothies can be made with frozen or fresh fruit, nuts, and lean protein (such as Greek yogurt or tofu) combined with leafy greens.
- Add fruit to stir fries, slaws, and entrée salads that are made with vegetables.
- Eat fruit as a snack together with protein and good fat from hummus, nut/seed butter, almonds, and seeds.
- Pick fruit instead of candies or baked goods.
Fruit is a natural element that is high in fiber, vitamins, and other nutrients that help maintain a balanced diet. Consuming fruit is associated with a reduced body weight as well as a decreased risk of heart disease, diabetes, high blood pressure, and cancer.
Research has demonstrated that including whole fruits in a diet rich in nutrients can help with weight management and enhance your overall health. A wide variety of fruits in terms of color and kind should be consumed in order to increase total nutritional and antioxidant consumption, even if some fruits have been individually researched for their potential to aid in weight loss.
While high in fiber and low in calories, several fruits can help with weight loss. Kiwi, Grapefruits, Dates, Lemon, Orange, and the above-listed fruits are a few that can play a great role in losing weight and maintaining overall health.