We will be covering best available fruits for weight loss in this article. Fruit is nature’s snack packed with so many benefits and they do not require extra efforts to be prepared. They are like a ready-made gift by nature. Fruits are loaded with vitamins, fiber, and other nutrients that support a healthy diet leading to a healthy body. Fruit is also low-calorie and high-fiber snack or even food, which keeps you full for longer with less or no calories that may help you lose weight. As a matter of fact, eating fruit give rise to a healthy body and lower body weight. Also, It prevents the risk of diabetes, high blood pressure, cancer, heart disease and many other diseases.
When we talk about losing weight, a big challenge for many people is giving up dessert. After all the efforts they end up satisfying their cravings for desert by filling themselves with high calories and fats. It’s like a stumbling block for your weight loss goal setting. So, in order to satisfy your sweet tooth without consuming a large amount of calories, fruits can be your best friend. Not only does fruit have the sweetness you crave for, but it is also loaded with plenty of nutrients and fibres as well. In fact some people also call it Mother Nature’s candy.
Another way after snacking to incorporate fruits in your diet is to fill half of your plate with fruit and veggies so they keep you full and you eat less when it comes to high caloric food. Yet while whole fruits are healthy, all fruits have calories, and you have to keep a check on your calorie count when losing weight. The amount that’s right for you according to your health condition and your calorie intake per day may differ, but the fact remains: Fruit is a much healthy addition for your weight loss plan than any other snack.
FRUITS THAT ARE EFFICIENT FOR WEIGHT LOSS:
There are uncountable fruits with different benefits but here are some of the easily available and best fruits for weight loss. I can bet these will be your favorite too.
Grapefruit: Grapefruit contain chemical properties that is useful in reducing insulin levels which promotes weight loss. Because of the water present in grapefruit you feel full, and then you eat less. Grapefruit also has an antioxidant called naringenin which has been proven to be helpful for your body in using insulin more effectively. Hence your blood sugar stays balanced and burning of calories is accelerated.
Kiwi is a common fruit and everyone likes it but only few knows that kiwis are high in antioxidants and possesses many health benefits. They are also very low in calories, which makes them a perfect addition to a weight loss diet. Eating one to three kiwis a day is enough to keep yourself full and to get the boost of nutrients. A single kiwi fruit contains just 54 calories, 2.1 grams of fiber and just 0.4 gram of fat due to which it can be added in any low-caloric or low-fat diet to aid in weight loss.
This is a great source of vitamin C, fibre and nutrients but with less calories which help you a lot to burn that stubborn belly fat. Oranges are very filling and have similar beneficial effects on the body as lemons and grapefruit while promoting good skin as well. Some researches has also found that orange peel extracts have anti-obesity properties as they have vitamin C like the pulp. Almost 87 percent of this fruit is water and because of its high water content, it keeps you hydrated. And the fiber in it promotes easy bowel movement which is necessary when you are trying to shed some kilos. A 2014 study shows that the water-soluble vitamin found in oranges may prevents and manages obesity.
Apples are low in calories but are packed with healthy flavonoids and fibres that may help in your weight loss goal. They are particularly rich in pectin fibre that breaks down slowly so that you feel full and naturally binge less. Therefore, it is advised to have apples in the morning or as a snack between meals so that you can get its maximum advantage which includes weight loss, good skin, great digestion and a healthy body in the longer span of time.
Berries are a great source of fiber and essential nutrient that promotes better digestion and prevents bloating. Strawberries or Raspberries contains the highest fibre content. Replacing more fattening and caloric snacks with any berry of your choice is a brilliant way to minimize your daily calorie intake. Berries are rich in dietary fibre, vitamin C and it is very good for losing weight and overall health.
FRUITS TO BE AVOIDED IN ORDER TO LOOSE WEIGHT:
In spite of the fact that fruits are appraised as low caloric and healthy, some do not make it to the list of foods that help you lose weight efficiently because they are extremely sweet or have a high calorie count. Let’s look at some fruits from which you should stay away in order to shed some kilos.
Avocado is a high-calorie fruit so it should be consumed less. This fruit contains about 160 calories per 100grams. No doubt avocado is an amazing source of healthy fats but it can double up your numbers on the weighing scale easily when consumed beyond moderation although this doesn’t mean you eliminate it entirely from your diet.
While grapes are proven to be a great treat for overall health, they are loaded with sugar and fats, which doesn’t make them the appropriate fruit to eat while on a strict weight loss diet. There are almost 67 calories and 16 grams of sugar in 100 grams of grapes.
Yes, you read that right! This common fruit comes loaded with calories and high level of natural sugar. A banana contains 160 calories so regular or excessive intake of this common fruit can result in weight gain.
Fruits like pineapple and mango may have hidden calories that can obstruct your weight loss plans. The best idea is to avoid these fruits because they are excessively sweet and juicy too.
SOME FRUITS RECIPE:
FRUIT SALAD RECIPE:
As you already know which fruits are good in your weight loss journey and which fruits are not. To incorporate fruits in your daily routine, you will need somy recipes that don’t make your fruit intake boring and keep you consistent. My favorite way to have fruits is in the form of salads.
Fruits refresh your body, fasten your metabolism, boost digestion and detoxify your bod but being consistent is the key. So the perfect combination of different fat burning fruits will make you crave more for these healthy sweets. There are endless ideas when it comes to salads and if you want to know some of those perfect combos, then try these best fruit salad recipe for weight loss.
Berry Marry Fruit Salad: Berries changes the way you metabolize fat and sugar. The genes in berries influenced to regulate fat burning, reduce abdominal fat, cholesterol and aids weight loss.
Salads are very easy and simple to prepare and this one is effortlessly the tastiest as well. You just need to add all of your favorite berries, such as blueberries, blackberries, strawberries, and raspberries but don’t forget to take them according to your daily calorie intake. Chop the berries into bite sized pieces if needed. Complete the salad by some fresh mint, lemon and honey dressing.
Summer Low-Calorie Salad:
This salad not only reduce your waistline but it also gives your skin that perfect glow. The perfect blend of anti-oxidants and omega 3 fats keeps you fuller for longer and help you to reach you desired weight goal in an enjoyable way.
Take some baby spinach, organic strawberry, blueberries, blackberries, handful of hazelnuts, avocados according to your calorie count and chop them into bite sized pieces. Add all of them in a salad bowl. To make a fat burning dressing, mix honey, lemon, black salt, black pepper and cinnamon powder. Add the dressing in the salad and enjoy!
Tart & Tangy ‘Fresh’ Fruit Salad Recipe
There is no better way to kick-start your morning than the tartness and tanginess of grapefruit, orange and lemon together. I like to have this salad in breakfast with additional 60 calories i.e. is one bowl of yogurt but all these calories are worth it and keeps you full for the longest possible time.
Take an apple, a pear, a grapefruit and an orange. Chop all or them in cubes or in bite sizes. Add in your favorite salad bowl, add lemon as dressing. Now serve it with a bowl of flavored greek yogurt.
Smoothies are very healthy for weight loss but only if they are made with the right blend of fruits that are prove to decrease body fat and help you lose weight. Fruit is the base of all smoothies and because it contains natural sugar, there is no need to put in additional sweeteners like honey or sugar. The question that arises often is that do smoothies really aids for weight loss? The answer is yes! But only when you replace your standard breakfast with a weight loss smoothie that has appropriate fruits for weight loss.
You will feel that you are on a mental-vacation as soon as you start sipping this tropical-tasting smoothie. It has all the ingredients that are rich in vitamins and fibre that will keep you lean and healthy
Berries – ½ cup
Orange – 1 whole
Banana – 1 whole
Greek yogurt – ½ cup
Put all the ingredients in a blender along with ice if you like. Blend them and serve with a berry on top. This sweet and enjoyable drink will make your diet exciting with just 209 calories.
COFFEE – BANANA SMOOTHIE:
Yogurt, bananas, and coffee all have one thing in common, they are all delicious and energy-boosting breakfast options.
Coffee – 1tsp
Banana – 1 whole
Yogurt or milk – 1 cup
Flax seeds (optional) – 1tsp
It has a very simple recipe as all basic smoothies. Add all the ingredients in a blender and blend them to have the ideal smoothie that is full of proteins and energy. Replace your breakfast with this smoothie now as it contains only 132 calories per serving.
BERRY – OATS SMOOTHIE:
No matter how good oatmeal is for you, sometimes you are just not in the mood to have it in the similar boring way. This smoothie is a blend of plenty of blueberries that are rich in anti-oxidants and oats that keeps you full all the way through to lunchtime with just 280 calories. It ensures that you still get the benefits and nutrition.
Berries – 1 cup
Oats – ½ cup
Greek Yogurt – 1 cup
Ice – As much as you want
Add washed berries, oats and greek yogurt in a blender and blend them all together. Take a glass and add ice as much as you like. Pour the blended mixture on top of the ice and give it a nice stir. The berry-oats smoothie is ready to serve!
All in all fruits are a great source of fibres and an amazing go-to meals when you want to shed some kilos. You not only lose weight by incorporating fruits in your diet, but they also make your overall health better and satisfy your sweet cravings as well, keeping you consistent to your healthy diet.