Sweet, satisfying and rich in nutrients, this fruit is one of the healthiest foods. But if shedding pounds is your goal, what are the best fruits to eat to lose weight?
“I recommend focusing on high-fiber fruits for those who want to lose weight,” says Diana Gariglio-Clelland, RD, a nutritionist in Washington. “Fiber is beneficial for many reasons: It helps us feel full and promotes stable blood sugar, which keeps energy stable.”
Fruit also gives you more bang for your buck – it’s packed with vitamins, minerals, and antioxidants.
“When you’re looking to lose a few pounds, you want to cut calories as much as possible, but keep healthy foods in your diet,” she says. Keith-Thomas AyoobRD, FAND, assistant professor of medicine at Albert Einstein College of Medicine in New York City. “There are no ‘bad’ fruits, but the ones that provide the most satiety and the fewest calories are the ones to choose.”
There are several rules about eating fruit to lose weight. Always choose the whole fruit – with the skin, if necessary – to get the most fiber. And don’t accept substitutes.
Gariglio-Clelland says: “Skip dried fruit and fruit juices, because they’re full of sugar without fiber.” “Avoid any fruit with added sugar (such as canned fruit), and smoothies made with sugary ingredients. Fruit bags are also very low in fiber. If you choose them for comfort, choose unsweetened. “
That being said, here are 11 of the best fruits for weight loss.
1. Grapes
1 fruit: 103 calories, 4 g fiber
“Grapes are one of the best fruits for weight loss because of their thermogenic properties and high fiber content,” he says. Julia EzeMSN, RN, NP-C, board certified family nurse practitioner in Atlanta.
Researchers believe that thermogenic foods (pepper is another example) have natural medicinal properties help with weight management. The taste of citrus fruits can also be a natural appetite suppressant.
In one lessonobese adults who ate grapefruit before meals for 12 weeks ate fewer calories, lost 7.1 percent of their body weight, and saw a decrease in waist size and body fat.
Just remember that some drugs may have it bad compatibility with grapefruitso you may want to check with your doctor before making grapefruit a big part of your diet.
2. Apples
1 in96 calories, 4 g fiber
Proteins with satiating fiber and low calories are also rich pectinthe type of thread that it helps you fill it up and it makes you feel satisfied. Eat them whole as a snack, put one in a smoothie, or make it a treat (just make sure your skin is free of excess fiber).
3. Avocados
1 in101 calories, 5.5 g fiber
Like apples, pears also pack a weight-loss punch thanks to pectin. In one 12-week coursepeople who added three apples or pears to their daily diet lost 2.7 pounds.
It’s a filling snack – just one medium pear provides almost a quarter of your daily fiber intake – and makes a great addition to oatmeal, or as a salad addition that will help you feel satisfied.
4. Guava
1 cup: 112 calories, 9 g fiber
This small fruit is high in fiber, coming in at nine grams per cup. Just one serving provides two servings of vitamin C each day.
Research shows that guava can help maintain blood sugarwhich contributes to spikes, crashes, and cravings. You can eat them as they come – peel included, as they have more vitamin C than a whole orange! The seeds are also eaten.
5. Pears
1 cup (about ⅓ avocado): 84 calories, 3.4 g fiber
With its distinct pit, an avocado is technically a fruit. It also contains healthy monounsaturated fats, so it’s very satisfying. Don’t just sprinkle them like apples; continue to half or one-third the size.
Chopped avocados can make a salad or grilled chicken breast filling, or lend a delicious flavor to a smoothie.
6. Raspberries
1 cup: 64 calories, 8 g fiber
Ayoob says: “Fruits are not only low in calories, but they are also packed with fiber and are among the best sources of antioxidants. Raspberries have the best high-cal/high-fiber ratio: Research published in journal Desire found that women who ate in the evening to drink cold raspberries eat less calories at dinner.
It makes a smoothie sweeter and more satisfying, and is a great addition to meal prep.
7. Blackberries
1 cup: 62 calories, 7.6 g fiber
Besides being as high in fiber as raspberries, blackberries are also high in manganese, a nutrient that helps helps with protein synthesis – essential for building lean muscle – and the metabolism of carbohydrates.
Enjoy as a snack, or try this refreshing Blackberry Smoothie with mint as a refreshing post-workout drink.
8. Blueberries
1 cup: 84 calories, 3.6 g fiber
In a Harvard Medical School study of more than 124,000 people, researchers found that those who ate the most foods rich in anthocyanins (a natural chemical found in blue or purple fruits like blueberries) were. possible to prevent weight gain or weight loss than those who ate less of the food.
Scientists say that flavonols (a group of natural compounds in fruits that contain anthocyanins) can inhibit fat absorption and increase calorie burning.
Freeze them from the package, make them part of a fruit salad, or use them on top of a protein-rich smoothie bowl.
9. Strawberries
1 cup74 calories, 4.6 g fiber
Strawberries are not only filling and deliciously satisfying, like all fruits are rich in vitamin C – just one cup gives you your daily allowance.
Researchers believe that vitamin C can helps reduce cortisolaka the stress hormone that encourages your body to store belly fat.
10. Watermelon
1 grape86 calories, 1.1g fiber
“Fruits from the melon family, especially watermelons, contain a lot of water, which helps prevent spoilage,” said Eze. Watermelon is a delicious and lovely snack on its own, but you can get creative with it – use it in salads, soups, or these watermelon popsicles!
11. Cantaloupe
1 cup60 calories, 1.6 g fiber
“Watermelons are sweet enough, and contain enough potassium and water to make them a healthy post-workout snack and rehydrator,” says Ayoob. Cantaloupes are 90 percent water, so they quench your thirst and fill you with fewer calories.
Enjoy, or try making cantaloupe salsa to accompany grilled fish or chicken.
How Much Fruit Should You Eat to Lose Weight?
If you are trying to lose weight, the amount of fruit you should eat depends on your overall calorie needs.
“If someone has 1,200 calories a day to lose weight, then two fruits a day is fine,” says Ayoob. “For 1,500 calories, go for about three or four servings.
“In any case, don’t cut the fruit too early,” he says. “It’s very good for you and very interesting. If you go to buy watermelon and fruit, they are very low in calories. If you enjoy eating them, you may find that you can break other habits and maintain good health, which will help you lose weight.”