9 Best Fruits for Weight Loss

Fruit is nature’s ready-made snack packed with multiple vitamins, fiber, and other nutrients that support a healthy diet.

Fruit is also generally low in calories and high in fiber, which may help you lose weight.

Eating fruit is linked to lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.

Here are 9 of the best fruits to eat for weight loss.

Grapefruit

Grapefruit a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.

While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.

2. Apples

Apple are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams)

They have also been found to support weight loss.

Because low-calorie fruits like apples are more filling, you may eat less of other foods during the day. Notably, an apple is almost three times as filling as a chocolate bar.

Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own

3. Berries

Berries are low-calorie nutrient powerhouses.

For example, a 1/2 cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K.

Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight.

Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.

4. Passion Fruit,

Passion Fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow— with an edible, pulpy seed mass inside.

One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium.

For weight loss, passion fruit is the best-consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.

5. Kiwifruit

Kiwifruit are small, brown fruits with bright green or yellow flesh and tiny black seeds.

Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits.

Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.

6. Melons

Melons are low in calories and have a high water content, which makes them very weight loss friendly.

Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, provides a modest 46—61 calories.

However, watermelon does have a high GI, so portion control is important.

Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.

7. Oranges,

Onages, like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling.

Oranges are four times more filling than a croissant and twice as filling as a muesli bar.

While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and calorie intake but also increased feelings of fullness.

Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.

8. Bananas,

Banana, when trying to lose weight, some people avoid bananas due to their high sugar and calorie content.

While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C.

They’re low to medium GI may help control insulin levels and regulate weight — particularly for people who have diabetes.

High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.

9. Avocados

Avocado are fatty, calorie-dense fruit grown in warm climates.

Half an avocado (100 grams) contains 160 calories, making it one of the most calorie-dense fruits. The same amount provides 25% of the RDI for vitamin K and 20% for folate.

Despite their high calorie and fat content, avocados may promote weight loss.

Other studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels.

Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.

The Bottom Line

Fruit is an essential part of a healthy diet — and may aid in weight loss. Most fruits are low in calories while high in nutrients and fiber, which can boost your fullness. Keep in mind that it’s best to eat fruits whole rather than juiced. And you should also strive for a healthy, whole-food-based diet alongside physical activity.

Daily Quote

Anyone can say they care. But watch their action not their words.

More Hyderabad News