Best Fruits To Lose Weight According To Dietitian

Best Fruits To Lose Weight According To Dietitian

Fruits are an important part of a healthy diet. Dietary guidelines recommend consuming two to three servings of fresh fruit each day.

Fruits provide our body with many valuable nutrients that are often under-consumed, including potassium, vitamin C and dietary fiber. In addition to being rich in nutrients, most fruits are low in fat and calories, making them a great choice when trying to lose weight.

Do fruits help you lose weight?

Research has shown that consistent long-term fruit consumption is associated with weight maintenance or modest weight loss. This may be due to the fact that high-fiber foods like fruits can increase the feeling of satiety when eaten as part of a meal or snack.

High fiber diets have been shown to help reduce body weight, body fat and waist circumference over time.

All the best diets for weight loss include regular consumption of fruit. Here are 10 of the best fruits that could help you increase your chances of losing weight.

1. Berries

Berries are nutritional superstars. They are naturally sweet, low in calories and high in fiber.

One cup of blueberries contains 84 calories and 4 grams of fiber. This represents 14% of the total recommended intake of 28 grams per day for a 2,000 calorie diet.

A cup of sliced   strawberries contains only 54 calories and 3 grams of fiber. Strawberries are packed with antioxidants and provide 114% of the recommended daily allowance (RDA) of vitamin C, which can help boost your immune system.

The high fiber content of the berries makes it an excellent snack. A small study compared a high-sugar snack to a serving of berries made up of blueberries, strawberries, raspberries and blackberries before a meal. The results showed that at their next meal, the group of berries ate far fewer calories than the group that ate the sweet snack.

The health benefits of berries go beyond their contribution to weight loss. Regular consumption of blueberries can help reduce the risk of type 2 diabetes, improve cognitive function, lower blood pressure, and improve heart health. A more recent study found that consuming one cup of blueberries a day for six months improved blood vessel function and increased good cholesterol levels.

To take advantage of the benefits of high-fiber berries, add them to breakfast cereals and smoothies, or just eat them plain when you want a sweet snack.

2. Apples

Apples are another great high-fiber snack that is low in calories. An average apple contains 95 calories and 4.4 grams of fiber. Two types of fiber are found in an apple; soluble and insoluble fiber. Soluble fiber mixes with water in the stomach and increases feelings of satiety and satisfaction after a meal. Insoluble fiber is not digested in the stomach but helps promote intestinal health and regular bowel movements.

Eating more soluble fiber can help you lose abdominal fat. In one study, participants increased their intake of soluble fiber by 10 grams per day. Combined with increased physical activity, participants found a 3.6% decrease in abdominal fat over a five-year period.

Apple juice can be a tempting alternative to whole apples, but be careful. Research has shown that eating a whole apple before a meal reduces the feeling of hunger and decreases the total amount of food consumed with a subsequent meal. However, this same reduction was not observed with apple juice, even when fiber was added to the juice. It is always best to consume your fruits in their fresh and whole form.

One last tip with apples. Make sure you eat the skin. The majority of the nutrients and about half of the fiber are found in apple peel. This advice applies to fruit; eat it all, not just the peeled flesh.

Apples are a great plain or sliced   snack dipped in peanut butter. They can also be chopped and added to morning oatmeal, mixed with yogurt, or used to add crunch and flavor to a salad.

3. Pears

The old saying goes that an apple a day keeps the doctor away. We might want to update this because it looks like a pear a day can keep the extra pounds off.

A retrospective analysis has shown that people who regularly eat pears consume considerably more fiber each day compared to non-consumers. More importantly, pear eaters were also 35% less likely to be obese.

These benefits are probably due to the very high fiber content of pears. A medium pear contains 101 calories, 5.5 grams of fiber, and 10% of the RDI of vitamin C. Like apples, pears contain a mixture of soluble and insoluble fiber.

Dip fresh pear slices in lemon or orange juice to prevent them from turning brown. Ripe pears taste good mixed with yogurt, or try sprinkling a little cinnamon on pear slices, then in the microwave or bake in the oven until hot.

4. Grapefruit

Grapefruit has a long history of being associated with weight loss that dates back to the 1930s. In fact, grapefruit even has its own weight loss diet.

The "grapefruit diet" combines calorie restriction with the intake of grapefruit before each meal. This diet lasts a short time, usually 12 to 14 days. Like other short-term fad diets, the grapefruit diet can lead to initial weight loss, but in the long run, those unwanted pounds return immediately.

Better to include grapefruit in your regular diet and aim for long-term success. Half of a medium grapefruit provides 41 calories, 2 grams of fiber and 59% of the RDI in vitamin C. The red and pink varieties also provide a source of vitamin A.

A word of warning. Grapefruit contains compounds that interact with certain drugs. Always consult your doctor or dietitian before adding grapefruit to your diet.

5. Banana

Bananas are the most consumed fruits in America. An average ripe banana contains 105 calories, 3 grams of fiber and 10% of the RDI of potassium. Bananas are also an excellent source of vitamin B6, providing 25% of the RDI.

Green bananas are rich in something called resistant starch. It is called resistant starch because it is not digestible. Studies continue to investigate the potential health benefits of resistant starch. So far, researchers have found that it is beneficial for gut health and potentially protective against colon cancer.

As the bananas ripen, the resistant starch turns into ordinary starch which is digestible by the body. The starch in ripe bananas behaves more like a typical carbohydrate found in rice and pasta. But, because of their high fiber content, bananas have a lower glycemic index, which means they don't raise blood sugar as quickly as other carbohydrate-containing foods like soft drinks or white bread.

Bananas are rich in nutrients, portable and delicious. Eat a banana or cut a banana on a piece of whole wheat toast and drizzle with a small amount of honey for a delicious breakfast.

6. Watermelon

Watermelon is more than a delicious summer treat. It is a great weight loss snack that is low in calories. Cut watermelon provides only 46 calories per cup. They are an excellent source of many antioxidants, including beta-carotene, lycopene and 16% of the RDI in vitamin C.

The watermelon is 90% water. However, most fruits and vegetables have a high water content, not just watermelon. Adequate water intake is an important consideration for anyone trying to lose weight.

One study found that people who were not sufficiently hydrated were much more likely to be overweight. Eating enough healthy fruits and vegetables every day is a great way to increase your water intake.

Watermelon is a refreshing snack on a hot day. It can also be added to a fruit salad or mixed with a smoothie.

7. Pineapple

Pineapple has received a lot of attention for its potential role in weight loss. A recent animal study has shown that pineapple juice helps increase fat breakdown and decrease fat storage. However, no studies have confirmed this effect in humans, so more research is needed.

Pineapple should always be considered one of the best weight loss fruits. A cup of pineapple chunks contains 83 calories, 2 grams of dietary fiber, more than 100% of the RDI in vitamin C.

8. lemon

Lemons are not often considered a snack to taste. However, lemon water is a great low calorie drink. The juice of half a lemon adds only six calories to the total when squeezed into a glass of water.

In a recent study, two groups of people were given low-calorie meals. Half the group was also told to drink two cups of water before a meal. After 12 weeks, the group that drank water before the meal reduced their caloric intake and lost significantly more weight than the group that consumed only the lower calorie meal.

Although this study was not specifically focused on lemon water, it does provide good evidence that drinking water before a meal can provide weight loss benefits. Drinking lemon water can be a great strategy to try.

9. Sour cherries

One cup of tart unsweetened cherry juice contains 130 calories. Consumption of tart cherry juice has been linked to several possible health benefits.

Studies have shown that tart cherry juice can lower blood pressure. Promising results in animal studies suggest that tangy cherry juice can reduce body weight, belly fat and blood cholesterol (14). More studies in humans are needed to confirm these results.

Tart cherry juice has also been linked to improved sleep quality. Although often overlooked, sleep is an important factor in leading a healthy life. Research has shown a link between poor sleep quality and weight gain.

In most research studies, participants consumed one to two cups of tart cherry juice per day. Many tart cherry juices are loaded with added sugar. These extra calories will certainly not help you lose weight. Be sure to pick up an unsweetened tart cherry juice at the grocery store if you choose to add it to your diet.

10. Lawyer

Technically, avocados are classified as fruit. Avocados are great because unlike the other weight loss fruits listed here, they are very high in fat and low in carbohydrates.

One cup of chopped avocado contains 240 calories and 10 grams of fiber. Avocados are also an excellent source of several vitamins and minerals. One serving provides 35% of the RDA of vitamin K, 31% of the RDA of copper, 30% of the RDA of folate, 21% of the RDA of vitamin E and 15% of the RDA of potassium. Avocados provide a serious nutritional boost.

Don't let the high calorie and fat content scare you. One study found that there was no effect on weight loss efforts when participants consumed one full avocado a day over a six-week period.

Researchers have also found that avocado consumers tend to eat healthier foods and weigh less than those who do not eat them regularly.

Try mixing the chopped avocado with scrambled eggs or use it as a substitute for butter on toast. You can also add avocado to a salad or make delicious dips for family celebrations.

What fruits should you avoid to lose weight?

All fruits can be part of a diet. Instead of avoiding specific fruits to help you lose weight, focus on the quality of the fruits you eat. Fresh, whole fruit with intact skin is the best.

Fruit juices should be avoided as they provide extra calories and sugar without any fiber. Also avoid canned fruit in syrup and dried fruit. Dried fruits have a very low water content which concentrates the sugars and greatly facilitates overconsumption.