Who doesn’t love a good refreshing serving of fruit? Fruits are a notable source of fibre can that can aid with digestion. Apart from its numerous health benefits such as being linked to a lowered risk of high blood pressure, diabetes, and cancer, fruits are low in calories, making them an optimal staple for weight loss diets. If you’re struggling with picking food options to fill you up, check out these top 5 fruits that can help you with weight loss.
1. Apples
Apples are not only good for your overall health, but they too can help you with your weight loss journey. This is so since apples are low in calories and high in fibre. Observational studies conducted were also able to prove the effectiveness of apples in weight loss. One study showed people grouped into three, one eating three apples, the other eating three pears, and the last eating oatmeal cookies everyday for 10 weeks, with the group eating apples exhibiting more significant weight loss.
Another study exhibited more weight loss for apple juice drinkers compared to those who drank other beverages and apart from that, apple polyphenol extracts have also been reported to be good for the health since it is linked to lower cholesterol.
Apple (100g)
Calories: 52 kcal
Fat: 0.2
2. Kiwifruit
Kiwis are quite popular, in fact you might have seen them in local juice stalls. Kiwi is a known source of vitamin C, vitamin E, folate, and fiber along with a host of other health benefits. Regarding weight loss, studies involving kiwi show that its dietary fibres are helpful for weight loss, promote satiety, and improve digestive health. Kiwifruit’s dietary fiber content places in at 2 grams for for one small peeled fruit while its skin provides an extra 1 g of fiber.
If you have problems with blood sugar, kiwifruit is your best friend. Kiwi has a low GI so while there is sugar, it is released slowly, resulting in lower spikes in blood sugar.
Kiwifruit (100g)
Calories: 60 kcal
Fat: 0.5 g
3. Oranges
Oranges are low in calories, high in vitamin C and in fiber just like most citrus fruits. Oranges are also great at promoting satiety, keeping you fuller longer. Oranges are more filling than a pastry and twice more filling compared to a granola or muesli bar. Orange juice is a popular beverage that’s become a staple at breakfast or snacks but it is highly advised to consume orange fruit as it is. Consumption of whole fruit has been found to stave off hunger and lessen caloric intake, which is highly beneficial if you are attempting to lose weight.
Oranges (100g)
Calories: 47 kcal
Fat: 0.1 g
4. Melons
Melons have always been a favorite fruit that’s been a staple as a dessert or an ingredient in popular drinks. However, if weight loss is your goal, it is better to eat melons as they are. Melons are low in calories with a high water content, making them an ideal fruit to consume if you are seeking to lose weight. A cup of melon provides around 46-61 calories. Along with this, melons are rich in fiber, potassium, vitamin C, beta-carotene, and lycopene.
Melons (100g):
Calories: 34 kcal
Fat: 0.2 g
5.Avocados
Fatty, calorie-dense, and a new, trendy favorite ingredient, avocado is hailed as one of the healthiest options to have on your weight loss diet. Half an avocado contains 160 calories, providing you with 25% of RDI for vitamin K and 20% for folate. This fruit continues to be a popular ingredient in many dishes for those who wish to shed some pounds, and there are studies to back it up, too! One study featuring 61 overweight individuals were given diets containing either 200 g of avocados ir 30 g of other fats and oils. While weight loss was observed in both groups, it is still worth noting that this is one of the avocado’s special properties and is definitely a must-have to your list.
Still doubting the benefits of avocado? Don’t doubt any longer! Studies have also shown that avocados help increase satiety levels, decrease appetite, and enhance cholesterol levels.
Avocados (100g)
Calories: 160 kcal
Fat: 15g
Fruits are a healthy part of our daily diet since they are a great source of fiber that have countless benefits for our overall well-being. Just like any other food, remember to consume fruits in moderation and incorporate physical activity, adequate sleep, and proper hydration into your lifestyle to get the results you want and to improve your health.
Are you seeking to lose weight? Has gaining weight been a struggle for you? Perhaps you are in need of medication for weight loss? Look no further. Get in touch with a weight loss specialist and a registered nutritionist dietitian to help you in reaching your goals. These professionals review your case and offer tailor-made solutions to ensure that you achieve lasting results. Schedule an appointment with a weight loss specialist right now!