Fruit is the snack of nature. Full of vitamins, fiber and other nutrients that support a healthy diet. Fruits are also low in calories and have a high fiber content, which can help you lose weight. In fact, fruit consumption is associated with lower body weight and lower risk of diabetes, high blood pressure, cancer and heart disease,
Here are three of the best fruits to eat if you want to lose weight:
It is usually associated with diet and weight loss. Half grapefruit contains only 39 calories, but provides 65% of the daily reference intake for vitamin C. Red varieties also provide 28% of the vitamin A RDA.
In addition, grapefruit has a low glycemic index (GI), which means it releases sugar in your bloodstream slower. A low GI diet can help weight loss and weight maintenance, although evidence is limited.
In a study of 85 obese people, eating grapefruit or eating grapefruit juice before meals for 12 weeks led to a decrease in calorie intake, a 7.1% body weight reduction, and an improvement in cholesterol levels. In addition, a recent review has shown that grapefruit consumption has reduced body fat, waist circumference and blood pressure compared to control groups. While grapefruit can be consumed by itself, it is a perfect addition to salads and other dishes.
The apples are low in calories and have a high fiber content of 116 calories and 5.4 grams of fiber per large fruit (223 grams). It has also been found that it helps in weight loss.
In one study, women received three apples, three pears or three oat biscuits – of the same calorific value – per day for 10 weeks. The apple group lost 0.91 kg and the pear group was 0.84 kg, while the weight of the oat group did not change. In addition, an observational study in 124,086 people found that people who ate apples lost an average of 0.56 pounds a day for a four-year period.
Because low-calorie fruits such as apples are more full, you can eat less than other foods during the day. Research shows that apples are eaten better – whole – instead of juice – to reduce starvation and control appetite.
That said, two studies associate apple juice with body fat reductions as compared to a beverage with the same number of calories. The apple polyphenol extract – made from one of the natural fruit compounds – has also been associated with decreased cholesterol levels.
You can enjoy apples in a variety of ways, both cooked and raw. Try adding them to hot and cold cereals, yoghurt, soups and salads, or bake them yourself.
Berries are low in nutrients. For example, a 1/2 cup (74 grams) of blackberries contains only 42 calories, but provides 12% of the RDA for vitamin C and manganese, and 18% for vitamin K. A cup of strawberries (152 grams ) contains less than 50 calories and provides 3 grams of dietary fiber as well as 150% of the vitamin C vitamin D and nearly 30% for manganese. The berries have also been shown to be satiated. A small study found that people who received a 65-calorie fruit snack ate fewer foods in a next meal than those who received sweet with the same number of calories.
In addition, eating berries can help lower cholesterol levels, reduce blood pressure, and reduce inflammation, which can be particularly useful for overweight people. Both fresh and frozen berries can be added to cereals or yogurt for breakfast, mixed perfectly with lemon, mixed with roasted products or thrown into a salad.