It’s not a secret that fruit is vital to an active and healthy life.
However, some people are still unsure whether some fruits are bad for weight loss because they are loaded with natural sugar.
Fruits are part of the carbohydrate family with some having less sugar, while others contain a little bit.
Although they’re generally rich in fiber, some varieties have smaller amounts of it.
If you’re trying to lose weight, the best option is to pick fruits with high fiber content and low sugar amount.
Below, you will find a list of fruit to lose weight.
Naturally, some are the tiniest calories on the market.
Weight Loss Fruits
1. Pineapple
The bright yellow exotic fruit offers an increase in Vitamin C (79 grams) and just 83 calories in one cup, making it the perfect snack to aid in your weight loss regimen.
Additionally, it has an extremely high water content of 86 percent.
Studies have shown that reducing the energy density of the diet through adding vegetables and fruits with high water content can aid in weight loss.
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2. Stone fruits
Peaches, apricots, plums nectarines, peaches, and plums are part of this group.
Stone fruits are typically low in calories and high in water.
Small plums or two Apricots have approximately 60 calories.
A medium peach or nectarine has an additional 58 calories.
A cup of cherries provides 87 calories.
The other good information is that research has revealed that the bioactive substances found in stone fruits could help aid in fighting obesity, as well as reducing inflammation, and increase the chance of developing diabetes.
3. Kiwifruit
This tiny tropical fruit is full of nutrients, such as folate, vitamin C, and fiber.
A medium kiwifruit contains 42 kcal as well as 2.1 grams of fiber.
A brief study showed that eating two kiwis every day for 12 weeks resulted in significant reductions in waist circumference as well as the waist-to-hip ratio.
While more research is needed to verify the findings of this study, this study has positive results for kiwi as effective in losing weight.
4. Avocados
You might not be aware that the avocado is technically considered a fruit and a very fat-rich one to boot!
A medium avocado contains 227 kcals, 21 grams of fat along 9.3 milligrams of fiber.
Be assured that the fat content is high and caloric content won’t result in you gaining weight when eating avocados.
Avocados are a good source of protein to help you feel fuller for longer and prevent you from eating more food or eating more during the daytime.
Studies have found that people who regularly consumed avocados lost weight more than those who didn’t.
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5. Papaya
A tropical, fibrous treasure.
A small amount of papaya is a good source of 67.5 calories as well as 2.7 milligrams of fiber.
It’s also high in Vitamin C (95.6 mg) and contains an 88% water content.
The higher fiber and water content can help increase the feeling of fullness, which means you’ll be able to eat fewer daily calories.
Furthermore, they could aid in reducing bloating as well as regular stool movement.
6. Grapefruit
This sweet and sour fruit has earned good popularity in the weight loss business for a long time.
Half a grapefruit contains 37 calories, 1.4 g of fiber, and 92 percent water content.
The results of studies showed that people who were treated with grapefruit before every dinner for 12 consecutive weeks showed less body weight and increased insulin levels and lipid profile.
7. Apples
Another popular fruit used to aid in losing weight is apples.
Apple juice is low in calories and rich in fiber.
They have 95 calories and 4.4 grams of fiber in one medium-sized fruit.
They don’t just help keep your doctor away but also help keep losing weight.
A study found fact that those who added 3 apples every day to their diet over a period of 10 weeks decreased their energy intake during the day, and also lost weight.
Apples are a fantastic portable snack that can be available all year.
8. Berries
This tasty fruit group includes blueberries, blackberries and raspberries, and strawberries.
These powerful nutrient-rich powerhouses are low in calories and are high in water and fiber content.
This makes them the ideal food choices for those trying to lose weight.
A study of a small size showed that people who ate fruits in the afternoon consumed less food after dinner.
Their sweetness may satisfy your craving for sugar.
One cup of each is sufficient to provide the following:
- Raspberries: 64 Kcal, 8 g of fiber 86 percent water
- Blackberries: 62 kcal 7.7 grams of fiber 88 percent water
- Blueberries: 84 Kcal, 3.6 grams of fiber 84 percent water
- Strawberries: 49 calories, 3 grams of fiber, 91 percent water
9. Melons
They’re among nature’s most delicious snack foods.
A cup of watermelon is 46 kcal.
A cup of melon contains an average of 61 kcal.
Both contain around 90% water which keeps you fuller and stops you from overindulging throughout the daytime.
The natural sweetness and the high water content can also lessen cravings.
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10. Oranges
One of the sweetest citrus fruits, oranges are very low in calories but are rich in vitamin C and fiber.
A medium-sized orange contains 65 calories, 3.4 g of fiber, and contains 87% water.
They can also help with weight loss because of their water and fiber content.
Similar to apples, they are extremely portable and help make you feel fuller longer after you’ve eaten.
How much fruit should you consume per day?
We now know the fruit that aids with weight loss.
A crucial question rises up; How much fruit per day can be beneficial to weight loss?
It’s important to be aware of portion sizes when eating fruits since it could add up when you’re trying to shed weight.
The ideal portion would be an individual fruit in a handbag such as 1 apple, one peach two plums, and a cup of melons that have been cut, or fruit.
Fruits to aviod for weight loss
It’s everything about portion control when eating fruits, just like other food items.
This’s why I’m not going to advise you to stay away from certain kinds of fruits if you’re trying to lose weight however, it’s better to avoid certain kinds of fruit.
I won’t even mention a fruit that is used to reduce belly fat – generally, we can’t pinpoint what fat we’d like to eliminate.
Fruit juice vs fruit
Fruit juices are among the first to avoid when trying to shed weight.
The majority of juices that are sold in stores contain sugar added.
You may think: “well, then I’ll get 100% fresh fruit juice”.
It’s a different misconception since you’re consuming more than you can handle of fruit in one glass.
This will result in more sugar and calories too.
Additionally, juice from fruit contains very little or no fiber and does not necessitate chewing.
In a matter of minutes or seconds, you could be drinking 3 or more cups of fruit but don’t feel as full as the whole fruit.
One study revealed that drinking one cup of juice from fruit every day was linked to as high as 21% more likelihood of developing type 2 diabetes.
Additionally, replacing three servings of juice from fruit every week with whole fruit resulted in a lower likelihood of developing Type-2 Diabetes.
Studies have also shown that the preference for juices of fruit over whole fruits can lead to weight increase.
Additionally, the consumption of fruit juice has been found to have less satiety when compared to whole fruit.
This means that eating fruit juice instead of whole fruits could lead to more energy intake throughout the daytime.
Dry fruits can be a challenge in terms of losing weight.
They’re the condensed version of fresh fruits which means they’re a lot more sugar in a single serving and don’t encourage the feeling of fullness because of the lower water content.
This means that you could be tempted to eat more and cause an increase in weight in the long run.
However, they could be an integral part of a weight loss plan in small quantities because they make a great, portable snack.
It’s recommended to mix them with a protein or fat source like yogurt or nuts to boost your fullness.
The third form of fruit to stay clear of is all-fruit smoothies.
They’re another type of sugar-laden drink available at markets.
Even though they contain a natural sugar called fructose but they can hinder your weight loss efforts as do natural fruit juices.
If you’re interested in adding smoothies into your weight loss plan you can try eating one or two portions of fruits and greens, and a protein source such as protein powder or natural yogurt or alternatives to dairy like almond milk or Oat milk.
Check out our healthy and delicious smoothie recipes to get started.
Final Conclusion
If you’re looking to lose weight, you should stay away from smoothies that are ready-made and consumed.
Instead, consume fresh fruits in their whole form instead.
However, just like any other food, it’s essential to be mindful of your portions when eating fruit.
While they’re sugar naturally in them but they can affect the blood sugar levels of your body and weight loss plan if consumed in large quantities.
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Amarjeet Nagrale
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