Dr. Rashmi ByakodiNov 20, 2023
Some people try to reduce unwanted weight and maintain a slim body just by cutting down calories. But, eating less than the required amount of calories may cause nutrient deficiency and lead to serious health issues. Eating fewer than required calories may cause your body to break down its own muscle and tissues for energy and reduced lean muscle mass may result in poor metabolic rate. So, you should focus on healthier foods instead of limiting calorie intake. When it comes to nutritious food, fruits are natural, ready-to-eat snacks that are low in calories and fat. Additionally, they are filled with fibber, minerals, vitamins, and antioxidants. Adding fruits to your plate can help you lose extra weight. In this article, we will discuss the top 8 fruits that aid in weight loss.
Here’s a handy list of fruits that aid weight loss.
Thanks to their low-caloric value and high-fibre content, apples are sweet juicy fruits that are perfect for weight loss. Apples are a prime source of dietary fibre, polyphenols and carotenoids, and other vital nutrients. Research shows that fruits like apples promote anti-obesity, fight free radicals, regulate gene expression, and modify signal transduction of fatty tissues.
The nutritional values of a medium-sized (approximately 200 grams) apple are listed in the table below.
It has been found in studies that apples support weight loss. Eating apples for breakfast and lunch help you reduce hunger and control your appetite. Since apples are loaded with fibre, they help mitigate cholesterol-related issues.
Berries are said to be the powerhouse of nutrients. Strawberries, blueberries, and raspberries are delicious fruits that can be used as healthy snacks. Research has found that berries have anti-obesity potential and are a rich source of bioactive components. Berries make you feel full quickly, inhibiting appetite and lowering food intake.
These fruits help reduce blood pressure and cholesterol levels. Moreover, they contain high amounts of antioxidants, minerals, vitamins, and manganese while being low in calories.
For example, 74 grams (1/2 cup) of blueberries provide vitamin C and manganese, which is 12% of the Recommended Dietary Intake (RDI), and vitamin K, which is 18% of the RDI, while containing just 42 calories.
152 grams of strawberries provide vitamin C, which is 150% of the RDI, manganese, which is 30% of the RDI, and 3 grams of dietary fibre, while containing below 50 calories.
These are calorie-dense fruit that can do a lot more than just garnish a sandwich. Despite being a rich source of calories and fat, avocados may help you lose some extra kilos.
As per NCBI (the National Centre for Biotechnology Information), here are the nutritional values of 68 grams (approximately 1/2cup) of avocados.
|Monounsaturated fatty acids||6.7 g|
|Dietary fibre||6 g|
|Vitamin C||6.0 mg|
|Total sugar||0.2 g|
|Vitamin E||1.3 mg|
|Vitamin B6||0.2 mg|
|Vitamin A||43 micrograms|
|Vitamin K||14 micrograms|
Avocados can make you feel full, resist food cravings and reduce appetite. They also fight against high cholesterol and keep you away from heart disease. It is also found that people who include avocados in their meals tend to have a lower risk of metabolic syndrome, and have a controlled body weight than people who do not eat avocados.
One of the most commonly found fruits, bananas are laden with antioxidants, vitamins, potassium, magnesium, manganese, and fibre. They help combat cholesterol and regulate insulin levels making it an ideal snack.
According to the National Centre for Biotechnology Information, the nutritional values in one medium-sized banana (118 grams approximately) are as follows.
|Vitamin C||10.3 mg|
|Beta carotene||30.7 mcg|
Bananas can help you lose weight because they make you feel full for a long time. They also reduce food cravings and hunger. For this very reason, it is one of the most preferred fruits for gym freaks.
One of the best weight loss fruits you can consider are melons. They can make you feel full and keep you hydrated for a long time after you eat them because they contain around 92% water. Being very low in calories, it can be added to your weight loss regime. Melons are rich in antioxidants, potassium, vitamin C, lycopene, beta carotene, fibre, and bioactive phytochemicals.
The nutritional values in one bowl of melons are presented in the table below.
|Vitamin C||14% of the DV (Daily Value)|
|Vitamin A||5% of the DV|
|Potassium||4% of the DV|
|Magnesium||4% of the DV|
Studies show that consumption of watermelon can help you feel satiated for a prolonged period, significantly decrease your body weight and improve the insulin response.
However, melons have a high glycaemic index. So people having diabetes must emphasise portion control while eating melons.
Grapefruit is a crossbreed of an orange and a pomelo. It is rich in fibre, vitamin A, and vitamin C. As per research, eating grapefruit can help you lose abdominal fat and regulate blood pressure. Since it has a low glycaemic index, it can be considered a healthy snack for diabetic people as well.
Here’s the nutritional value of 100 grams of grapefruit.
|Vitamin A||23% of the DV (based on a 2000-calorie diet)|
|Vitamin C||52% of DV|
|Calcium||1.7% of DV|
|Thiamine||4% of DV|
|Magnesium||3% of DV|
|Folate||4% of DV|
It was observed in a study that people having grapefruit or drinking its juice before meals resulted in a 7.1% decrease in body weight and reduced cholesterol levels.
Being a citrus fruit, oranges are low in calories and high in fibre and vitamins. They can make you feel full because they contain almost 87% of water. Oranges are a rich source of fibre that helps in smooth bowel movement and weight loss.
Vitamin C is the key nutrient of oranges that improves skin conditions and repairs damaged tissues.
The nutritional values in a medium-sized orange are as below.
|Vitamin C||63.5 mg|
Consuming orange slices rather than drinking orange juice has been proven more effective in weight management. Additionally, the nutrients in oranges may promote glycaemic control and help improve the fat-burning process.
Very rich in nutrients, kiwi fruit is an exceptional source of vitamin E, vitamin C, fibre, and folate and is low in calories. Kiwis contribute significantly to the burning of belly fat and inch loss. They also have a low glycaemic index which makes them suitable for diabetic people.
The nutritional value of 100 grams of kiwi fruit is mentioned below.
|Dietary fibre||3 grams|
Further, kiwi fruit helps reduce cholesterol levels and blood pressure. It improves gut health and aids weight loss. It also helps prevent the risk of developing cardiovascular disease.
Avocados are a good source of healthy fats. It's best avoided, if you’re trying to lose weight.
Bananas help in weight gain and are usually given to babies since it helps in weight gain.
Mangoes can have hidden calories that could affect your weight loss regime.
When eaten in large quantities, it tends to aid in adding weight. While drinking coconut water has its benefits, the meat can be avoided or consumed in really small quantities.
The sweetest way to ensure you enjoy your weight loss journey is about to begin. Now you know what fruits can help you lose weight and what helps you gain it back. Going for that fruit basket now? Bon appetit!
Also read: Best Family Health Insurance Plans in India
Here’s a list of common questions and answers related to fruits that help manage weight.
Fruits that are high in fibre, like apples, melons, oranges, and kiwis, make you full for a long period. These low-calorie fruits, when consumed with a low-fat diet, may help burn fat faster.
Fruits that are rich in antioxidants, such as grapefruit and kiwis, are known for burning belly fat when coupled with regular exercise and other low-fat whole foods.
Fruits like mangoes, cherries, grapes, and figs should be avoided for weight loss because they contain a high amount of natural sugar that is fructose.
Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.
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