Losing unwanted weight and keeping it off can be a tricky task. Most people find it hard to enjoy their weight loss journeys because it essentially boils down to changing your lazy and lavish ways to a strict schedule involving physical activity along with a clean green food intake.
Some people try to shed extra kilos and maintain a lean body through a well-balanced diet alone. This means incorporating more nutrients, protein, and fibre in your diet. It is possible to make weight loss fun by incorporating tasty, colourful and healthy dishes in your weekly menu plan.
Add flavour to your diet
Losing weight doesn’t involve just eating less or fewer meals. The most effective way to shed those unnecessary kilos is by following a healthy diet. And one of the best ways to start a healthy lifestyle is by eating more fruit.
These natural goodies come in all shapes, sizes, colours, and flavours, making them easy and fun to add to your diet. Thanks to fruits, you no longer have to follow a bland diet. In addition to that, following a fruit-based diet is one of the best ways to stay fit.
What are the Best Weight Loss Fruits?
Fruits contain little to no fat, which is why they are the ideal addition to your weight loss diet. They are packed with high levels of vitamins, minerals, fibre, protein, and everything else you need to stay fit and healthy. These low-calorie foods also help you keep heart disease, high blood pressure, and diabetes at bay. Here are some easily available fruits that are great for losing weight.
1. Bananas
This commonly found fruit is a favourite among gym freaks due to its high-calorie content, but don’t let that deter you. Although they have high calories, bananas also give you a great boost of nutrients.
Nutrition Values of Banana
100 grams of (approx. one medium-sized) raw banana contains:
- Calories: 89 kcal
- Carbohydrates: 22.84 g
- Dietary fibre: 12.23 g
- Sugar: 2.6 g
- Fat: 0.33 g
- Protein: 1.09 g
- Vitamin B6: 0.4 mg
- Vitamin C: 8.7 mg
- Manganese: 0.27 mg
- Potassium: 358 mg
- Magnesium: 27 mg
This yellow fruit comes loaded with potassium, manganese, magnesium, antioxidants, vitamins, and fibre. It is also known to help regulate insulin levels in your system, making it the ideal snack for people with diabetes. The fruit also helps fight cholesterol.
Bananas make for great weight loss fruits because they can make you feel full for longer, reducing any unnecessary cravings after a meal. It’s easy to incorporate bananas into your weight loss diet by adding them to your oatmeal, fruit salads, muesli, millets, and smoothies.
2. Apples
These sweet juicy treats are the ideal weight loss fruits thanks to their high-fibre, low-calorie values. Research shows that this polyphenol rich fruit promotes anti-obesity effects and exerts beneficial effects like fighting free radicals, regulating gene expression and altering signal transduction in fat tissues.
Nutritional Facts of Apple
A medium Apple with a diameter of about 3 inches is equal to 1.5 cups of fruit and offers the following nutrients:-
- Calories – 95
- Fiber – 4grams
- Carbohydrates – 25grams
- Protein – 0.3 grams
- Sugar – 10.4 grams
- Fat – 0.2 grams
- Vitamin C – 14 percent of the RDI (Reference Daily Intake)
- Vitamin K – 5 percent of the RDI
- Potassium – 6 percent of the RDI
- Water – 86 percent
Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.
Reports have also shown that people who ate more apples had fewer issues with cholesterol. They are a delicious way to include more fibre in your diet. Add some apple slices to your cereal, salads, yoghurt, or oatmeal for a fibre-rich tasty meal.
3. Avocados
Avocados are a mass favorite fruit thanks to millennial culture, but these fruits do a lot more than adorn a sandwich. These buttery fruits are rich in fat and calories, but that shouldn’t discourage you from including them in your weight loss diet. Studies have shown that avocados assist in weight loss and adding them to your diet will ensure that you shed a few kilos and keep them from coming back.
Nutrition Facts of Avocados
According to the National Center for Biotechnology Information (NCBI), these are the nutrition facts for about one-half, or 68 grams (g), of an avocado:
- Calories 114
- Dietary fiber 6 g
- Total sugar 0.2 g
- Potassium 345 milligrams (mg)
- Sodium 5.5 mg
- Magnesium 19.5 mg
- Vitamin A 43 micrograms (μg)
- Vitamin E 1.3 mg
- Vitamin K 14 μg
- Vitamin B-6 0.2 mg
- Monounsaturated fatty acids 6.7 g
Avocados can help you feel full, decrease appetite, and resist cravings. This fruit is also known to combat high cholesterol and keep heart disease at bay. Avocados can be used in smoothies, dips, salads, or even in place of margarine or butter on toast. Keep in mind that avocados are high-calorie fruits, so make sure to indulge in them once in a while.
4. Berries
Blueberries, strawberries, and raspberries are tasty fruits that improve any meal or snack. Research has further elevated these delicious juicy treats to have anti-obesogenic effects. Theyontain high amounts of vitamins, minerals, manganese, and antioxidants while being low on the calorie scale. Strawberries are loaded with vitamin C and manganese, and blueberries contain a high amount of vitamin K that regulates blood calcium level and boosts bone metabolism.
Berries also make you feel full very quickly, which is why you should add them to your diet. These fruits help reduce cholesterol and blood pressure levels. They also have anti-inflammatory properties. Berries are delicious and can be eaten whole or in smoothies, salads, or baked dishes.
5. Melons
Some of the best weight loss fruits you can find in the market are melons. These fruits contain high amounts of water, which is why you feel full after eating even a small bowl of watermelon or honeydew. They are low in calories, making them excellent fruits to add to your weight loss diet. As a natural food that provides fiber, micronutrients, and bioactive phytochemicals, watermelon may be a healthier alternative to conventional snacks.
Nutritional Facts of Melon
As far as nutritional benefits go, watermelon does not fall short. It’s primarily 92% water which makes it great for hydration. Low in calories and high in antioxidants. Here are a few of the nutrients you get upon consuming a bowl full of melon:
- Calories – 46
- Carbohydrates – 11.5 grams
- Fibre – 0.6 grams
- Sugar – 9.6 grams
- Protein – 0.9 grams
- Fat – 0.2 grams
- Vitamin A – 5% of the DV (Daily Value)
- Vitamin C – 14% of the DV
- Potassium – 4% of the DV
- Magnesium – 4% of the DV
Melons are packed with antioxidants, vitamins, potassium, and fibre, but they are also high on the glycaemic index. People with diabetes must exercise portion control while consuming melons. They are best eaten as they are or in salads, but you can also consume them as smoothies or fruit popsicles. However, studies have shown that having the fruit provides more satiety than juice.
6. Grapefruit
These delicious fruits are rich in vitamin C and vitamin A. Studies have shown that regularly eating grapefruit can help you burn tummy fat, reduce waist circumference, and regulate blood pressure levels. They are low on the glycaemic index, making them ideal snacks for people with diabetes.
Nutritional Value of Grapefruit
A 100g serving contains:
- Calories: 42 kcal
- Fat: 0.14 g
- Total carbohydrates: 10.66 g (fibre 1.6 g + sugar 6.86 g)
- Protein: 0.77 g
- Potassium: 135 mg
Percentage daily values based on a 2,000-calorie diet RDI:
- Vitamin A: 23%
- Vitamin C: 52%
- Calcium: 1.7%
- Iron: 0.4%
- Magnesium: 18 mg
- Phosphorus: 18 mg
- Zinc: 0.16 mg
- Thiamine: 4%
- Folate: 4%
- Magnesium: 3% (present in half medium grapefruit)
Another benefit of grapefruits is that they have the most fibre compared to other citrus fruits. Grapefruit can be eaten on its own, but you can also add them to salads or drink them as a healthy juice if you aren’t fond of the tart flavour.
7. Pomegranate
If you are looking for an antioxidant boost, then all you need is a pomegranate. These complex fruits are loaded with antioxidants like vitamins and polyphenols.
Nutritional Value of Pomegranate
One hundred grams of pomegranate arils contain the following nutrients.
- Calories: 83 kcal
- Carbohydrates: 18.7 g
- Sugar: 13.67 g
- Fibre: 4 g
- Protein: 1.67 g
- Fat: 1.17 g
In addition, pomegranate extracts have been found to have strong anti-inflammatory and anti-tumor properties. Recent studies have proved positive effects of pomegranate extracts on fat reduction as well.. Many of the beneficial effects are related to the presence of anthocyanins, tannins and very high levels of polyphenols and flavonoids.
They help boost your metabolism and keep unwanted fat at a distance. Pomegranate seeds improve your circulatory system and increase blood flow throughout your body. This fruit is also known to bring down LDL cholesterol levels in your system. Adding a handful of juicy pomegranate seeds to your daily oatmeal, salad, or yoghurt can help you shed a few kilos.
8. Papaya
Papayas have been a popular weight loss fruit for many decades. This fruit contains an enzyme called papain, which boosts your metabolism and breaks down food in your system. This prevents your body from retaining too much fat and helps you lose weight.
Nutritional Value of Papaya
One small papaya (approx. 152 grams) contains:
- Carbohydrates: 15 grams
- Fibre: 3 grams
- Protein: 1 gram
- Vitamin C: 157% of the RDI
- Vitamin A: 33% of the RDI
- Folate (vitamin B9): 14% of the RDI
- Potassium: 11% of the RDI
It also helps reduce bloating and constipation. Papayas also contain high amounts of vitamin C, antioxidants, and flavonoids. You can eat papayas as they are or blend them into a smoothie.
9. Kiwi
Kiwis have a high concentration of nutrients, making them a superfood among weight loss fruits. Each kiwi fruit contains large amounts of fibre, vitamin E, vitamin C, and folate. According to studies, eating at least two of these fruits a week can help burn belly fat and reduce your waist size. They also have a low glycaemic index, making them suitable for people with diabetes as well.
Nutritional Value Of Kiwi Fruit
You may have heard that kiwi fruit is high in vitamin C, but besides that it has an incredible nutritional profile. This low calorie fruit (61 calories per 100g) can provide your RDA with many vital nutrients.
Here is the nutritional profile of 100g of raw kiwi fruit:
- 61 calories
- 0.5 g fat
- 3 mg sodium
- 15 g carbohydrates
- 9 g sugar
- 3g dietary fiber
- 1.1g protein
Other benefits of eating kiwi fruits include improved cholesterol, improved gut health, and reduced blood pressure. People who are at risk of developing heart disease are advised to add kiwis to their diets. You can eat kiwis unpeeled or peeled and add them to salads, smoothies, or juices.
10. Pears
Pears are fibre-rich fruits that have high concentrations of vitamin C. They have the highest amounts of fibre compared to most fruits. This makes them the perfect fruit for people looking to lose weight. Pears are known to fight off coronary heart disease and type II diabetes. They are also effective in reducing cholesterol levels and improving cardiac health.
Nutritional Properties of Pears
Over 100 variations of pears grow worldwide, but they all have one thing in common. All the varieties are incredibly nutritious and have more or less the same vitamins and minerals.
Here are the nutrients in a medium-sized pear.
- Calories – 101
- Protein – 1 gram
- Carbohydrates – 27 grams
- Fibre – 6 grams
- Vitamin C – 12% of the DV (Daily Value)
- Vitamin K – 6% of DV
- Potassium – 4% of DV
- Copper – 16% of DV
Another fantastic benefit of eating pears regularly is that they give you a powerful energy boost. This property, along with its high fibre content makes pears a great food to include in your weight loss diet. You can consume pears raw in salads or add them to baked dishes like tarts or pies.
Fruits to Avoid for Weight Loss
Fresh fruits are a great addition to a weight loss diet, but there are always exceptions. Although all fruits are healthy and have their own benefits, it is wise to avoid some of them if you want to lose weight. Most fruits are sweet and contain high amounts of natural sugar, called fructose.
This sugar can negate your weight loss efforts as it can tip the scales of your diet’s glycaemic index. Controlling portions of high glycemic index fruits will also assist you in your weight loss journey. Here is a list of fruits you should restrict during your weight loss journey.
1. Mangoes
Mangoes are a great way to add a tropical element to your smoothie or salad, but they contain high sugar levels. These juicy fruits are rich in fibre and vitamins, but their increased sugar content can offset your weight loss effort.
2. Grapes
A grape smoothie sounds delicious, but it is advised that you keep a close eye on your portions. Grapes fall under the category of high-sugar fruits, which makes them unsuitable as weight loss fruits. They do, however, contain significant amounts of vitamins and minerals and are known to combat heart disease and high blood pressure.
3. Figs
Fresh figs are a rich source of dietary fibre and have shown great results in reducing blood pressure and cholesterol levels. These fruits are a delicious addition to salads, smoothie bowls, and cereal, but they contain high sugar levels.
Make sure to avoid large amounts of this fructose-heavy fruit as it can cause you to gain weight and increase blood sugar levels.
4. Cherries
Another sugar-rich fruit not ideal for a weight loss diet is cherries. They contain exorbitant amounts of sugar, which is why they are perfect in pies and tarts.
Although cherries are rich in vitamin C and other antioxidants, high sugar levels can lead to weight gain. Cherries are also not ideal for diabetics and people with high blood pressure.
5. Dried fruits
Dried fruits such as raisins and prunes contain high calories because they are desiccated and don’t contain any water. These dried fruits contain higher amounts of calories compared to their fresher counterparts, which is why you should consume them in limited quantities.
Bananas and avocados are high-calorie fruits and are known to promote weight loss, but it is important to remember to monitor your portions. If you consume these fruits frequently, they can offset your efforts to lose weight. All fruits are healthy, but the key to a fruit diet for weight loss is quantity.
Summary
Eating more fruit instead of junk food is a great way to lose weight. Choosing the right fruit will ensure that you lose weight and keep it from coming back. Most fruits are low in calories, which is why you should include more of these natural treats in your daily meals.
Most fruits are fibre-rich foods that boost your metabolism and promote weight loss. They also come with high amounts of vitamins, minerals, and antioxidants, everything you need to feel healthy and young. Another reason why fruit is better than junk food is that it keeps you feeling full much longer. This prevents you from eating too much and helps you avoid snacking on unhealthy foods.
Sugar is the biggest culprit behind weight gain and obesity among people of all age groups. Eating fruits regularly helps you ward off cravings for sugary or high-calorie processed foods. Consuming a moderate amount of fruit every day will help control your appetite and give up the unhealthy habit of snacking on junk food.
The key to a fruit diet for weight loss is moderation. Keep an eye on your portions so you can get the most out of these delicious foods.
Frequently Asked Questions(FAQs)
Q. What fruit burns the most fat?
A: Fruits with high fibre such as apples, pears, and melons keep you full for longer in spite of containing fewer calories. These fruits, combined with a low-fat diet, can help burn fat. Including high-fat avocados can also help get rid of unwanted body fat provided the overall fat intake is controlled.
Q. Is pineapple good for weight loss?
A: Pineapple contains an enzyme called bromelain which helps in proper digestion, thereby improving metabolism and helping in weight loss. However, pineapple contains natural sugars so portion control is key.
Q. What fruits help you lose weight fast?
A: Most fruits, when eaten in season and combined with a whole food diet with all nutrients, can help you lose weight. The key is to avoid processed and junk foods as well.
Q. Which fruits burn belly fat?
A: Adding fruits rich in antioxidants like kiwis and grapefruit have been known to help burn belly fat. Adding a regular exercise routine along with fruits and other whole foods will give substantial results.
Q. Which fruit is not good for weight loss?
A: Although all fruits are healthy and have their own benefits, it is wise to avoid some of them, if you want to lose weight. Most fruits are sweet and contain high amounts of natural sugar, called fructose. Few fruits you should avoid in order to lose weight are mangoes, grapes, cherries, figs and all dried fruits.
Q. Do bananas burn fat?
A: Bananas are rich in carbohydrates and calories, which help gain weight naturally. Bananas are fairly high in sugar, which can turn into body fat more quickly than other nutrients. However, bananas are rich in their fibre content and control the hunger hormones that make you feel full for longer. Their sweet taste and creamy texture may also help reduce unhealthy cravings. Thus bananas cannot be directly linked to weight gain or loss but are linked to various other factors like portion size, time of consumption and lifestyle pattern.
Q: What is the healthiest fruit?
A: Apples are arguably the healthiest fruit. These sweet juicy treats are the ideal weight loss fruits thanks to their high-fibre, low-calorie values. Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.
Q. Do bananas increase weight?
A: Bananas are rich in carbohydrates and calories, which help gain weight naturally. Bananas are fairly high in sugar, which can turn into body fat more quickly than other nutrients. However, bananas are rich in their fibre content and control the hunger hormones that make you feel full for longer. Their sweet taste and creamy texture may also help reduce unhealthy cravings. Thus bananas cannot be directly linked to weight gain or loss but are linked to various other factors like portion size, time of consumption and lifestyle pattern.
Q. Do apples burn belly fat?
A: Yes, apples help burn belly fat thanks to their high-fibre, low-calorie values. Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.
Q. How can I get slim without exercise?
A: Many small lifestyle and dietary changes can help one lose weight. Start your meal with a bowl of salad or stir-fry veggies. They are packed with essential nutrients and fibre which would make you. Take small quantities of food on your plate. The small quantities of any food do more good than any possible harm to our body by extracting the necessary nutrients from the item consumed. Remember to chew slowly and thoroughly. Additionally, take a smaller plate which gets full sooner and satisfies your hunger faster. Avoid having aerated drinks at all.
Q. Is Potato good for weight loss?
A: Potatoes have gained a bad reputation because of their high carbohydrate content and glycemic index. However, studies have shown that potatoes can actually catalyse weight loss if consumed in the right manner. They are rich in fibre and resistant starch that keeps one feeling fuller for longer and controls appetite. The high antioxidants further promote better metabolic health and fat cell shrinking. However, make sure you have cooked potatoes the right way to reap the best of its benefits.
Q. What is the healthiest breakfast?
The healthiest breakfast consists of high protein source such as eggs (made in any style of your preference- scrambled/ omelette/ boiled) along with 1-2 slices multigrain toast with avocado spread. Another option is a bowl of steel cut oats with skimmed milk and some roughly chopped Walnuts.
