Fruits are known to be one of the best gifts of nature to mankind. They are delicious and highly nutritious superfoods of the planet. While their health benefits are largely known to us, recent studies have shown interesting results on the role of fruits for weight loss. Yes! Some of your favourite fruits can work wonders for your body.
There are a good number of fruits which are proven to have considerable effects on obesity and weight management. They contain all the necessary elements like fiber and nutrients, which are important for a healthy body. In this article, we shall learn about some of the top fat burning fruits to include in our daily diet.
Are Fruits Good For Weight Loss?
Fruits are packed with plenty of goodness to promote loss of weight and fat. Let’s look into some of the major benefits of eating them:
- Fruits are an important source of soluble and insoluble dietary fiber, which plays a crucial role in speeding up your digestion and metabolic rate.
- They also contain key nutrients like vitamins and minerals, which are essential for the well-being of your body.
- The natural sugars present in them reduce your hunger cravings and keep you full for long.
- Certain fruits are also low in calories and high on nutrition, which can create a calorie-deficit in the body.
- As they are high in water content, fruits can also hydrate your system and cleanse it from inside.
List Of Best Fruits For Weight Loss:
Here are the healthiest fruits to try along with a regular physical activity to lose weight and fat quickly:
Apples | Avocado | Lemon | Grapefruit | Coconut | Tomato | Berries | Strawberry | Papaya | Guava | Pear | Banana | Kiwi | Peach | Pomegranate | Orange | Mango | Plums | Balck Cherries | Grapes | Pineapple | Tart Cherries | Garcinia Combogia | Durian | Passion Fruit | Watermelon | Muskmelon | Figs | Apricot |
The saying “An Apple a Day Keeps the Doctor Away” is not far from the truth! Apples are rich in dietary fiber with an offering of 2.4 gms per 100gms of serving and low in calories (approx. 52 cals). They are also the best fruits that help you lose weight with their appetite suppressant properties. Also, an apple contains a significant number of polyphenols, which have shown positive effects in reducing cholesterol levels.
Avocado fruits are the latest sensation in the health industry with the increasing buzz on their benefits. Avocados are healthy fruits for weight loss with good fats like omega fatty acids and other nutrients. They are also calorie-dense foods, which offer 160 calories per 100gms of serving. So, you can replace fat foods like butter or jam for a health avocado spread.
See Also: Pineapple For Weight Loss
Lemons are one of the healthiest fat loss fruits. They are rich in Vitamin C, which has shown an increase in body fat oxidation. Lemons are also rich in polyphenols, which are linked to suppression of weight gain and body fat accumulation. These citrus fruits are extremely low in calories, which offer just 29 Cals per 100gms of serving.
Many studies have confirmed that grapefruits are excellent for weight loss. Grapefruits offer very low calories of just 37 Cals in a serving of half fruit. They are also high in dietary fiber which helps you meet almost 15% of your daily requirements. Studies also suggest that these juicy fruits can control blood cholesterol levels, along with cutting down your belly fat.
See More: Papaya Benefits For Lose Weight
Is Coconut a fruit? Yes! Coconut is technically the fruit of the coconut tree but comes with a hard outer shell. Every element present inside this popular Indian fruit is beneficial to our body. Coconut water is linked with weight loss, as it can replace electrolytes during an intense workout. Coconut flesh also makes for a healthy snack, as it is low in carbs and high on nutrition.
Tomatoes are considered to be one of the best fat reducing fruits. They are a good source of key amino acids, fiber and other nutrients. A medium sized tomato offers only 16 calories, which makes it one of the must-try foods for weight loss. It also contains good amounts of citric acid which is linked to effective fat burn.
Experts recommend indulging in a regular berry diet for effective weight management. They are naturally sweet and tasty, making them perfect replacements for unhealthy desserts and snacks. Taking a cup of mixed berries like raspberries, strawberry, blackberries,etc., can keep you full for a long time while giving you just 84 calories (approx.). They are one of the best breakfast foods for weight loss.
See Also: Health Benefits For Strawberry
Strawberries have wonderful slimming effects on the body and are the best fruit to eat at night when you have sweet cravings. These yummy fruits contain just 49 calories in a cup serving. They are rich in Vitamin C, dietary fiber and important nutrients like Calcium and Potassium, which are important for managing a healthy body mass. Certain agents present in these fruits have shown to increase metabolism and hunger suppression.
Papaya is a commonly available fruit in most tropical countries. It has shown positive effects in reduction of constipation and symptoms of bloating with its unique nutritional profile. Papaya contains an enzyme called Papain, which improves your digestion and overall gut health. It is also quite filling and can curb your hunger levels to contribute for weight loss.
Guava is one of the delicious ways to lose weight. It has a low glycaemic index compared to many other fruits, so even diabetics can enjoy it without guilt. Also, each medium sized fruit offers just about 37 calories along with a whopping 12% of dietary fibre. They are extremely filling and keep you satiated for long, which makes them perfect weight loss snacks.
When we talk of weight loss, dietary fibre is the key component that decides a fruit’s effectiveness. Pears are one of the most fiber-rich foods which can help you meet your health goals. Consuming at least 2 pears a day along with a low-calorie diet and workout plan has shown good results in weight and belly fat reduction.
Bananas are one of the best meal replacement fruits. They offer a quick dose of energy, along with satisfying your hunger levels. Each banana contains about 105 calories, which makes it an ideal snack after an intense workout. Also, Bananas are rich in dietary fiber and other minerals like potassium which contribute to healthy body weight.
Kiwis are regarded as fat cutter fruits and particularly known for their weight loss benefits. They are packed with Vitamin C, which can strengthen your immune system, along with aiding in fat burn. Also, the fruit comprises of both soluble and insoluble fibres in the form of green pulp and black seeds, respectively. This helps in better digestion and metabolism.
Peaches are one of the best fruits for dinner for weight loss. They have deliciously good, golden colour pulp, which offers an array of nutritional benefits. Also, peaches are low-calorie fruits with just about 39 calories in 100gms of serving size. They also contain a healthy mix of soluble and insoluble dietary fiber, which can improve digestion and suppress your hunger levels.
Pomegranate is an antioxidant-rich fruit, which is loaded with many types of polyphenols. These agents increase the rate of fat burn in the body and also boosts your overall metabolism. Also, pomegranates offer just about 83 calories in 100gms of serving. Along with that, the seeds of these fruits contain 4gms of dietary fiber for better digestion.
Oranges are a boon to those who wish for healthy weight loss. They contain dietary fibre, which comes from three agents, namely pectin, lignin and cellulose. Out of them, pectin deserves a special mention, as it gives you a feeling of fullness after reaching the stomach. Eating oranges can also ward off constipation and reduce stomach bloating.
Mango is called “King of the fruits” for a good number of reasons. Apart from satisfying our taste buds, this summer fruit can also help in losing weight. Mango is filled with dietary fiber, which imparts better digestion and smooth bowel movements. With 60 calories per 100gms of serving, Mango is a perfect after workout snack to re-energise the body.
Plums are a type of stone fruits, which are known for their deliciously sweet taste. They are low-cal foods which offer about 30 cals per 1 medium sized fruit. Each ripe plum is packed with nutrition, which includes high dietary fibre, vitamins and minerals. They also contain high water content to hydrate your body and keep your full for longer durations.
19. Black Cherries:
Cherries are your best bet when it comes to weight loss or abdominal fat reduction. Especially, the black variety is packed with antioxidants that are extremely good for your body. Cherries are also low-calorie fruits which give around 90 cal per 100 gms of serving. These foods are also known to improve your metabolism and digestion rate.
Grapes are one of the best fat burning fruits. They are packed with insoluble fiber which promotes better weight loss. These tangy fruits are rich in antioxidants, particularly of an agent called resveratrol, which is linked to weight loss. Grapes also satiate you for a longer duration, with just 67 calories per 100gms of serving.
Another tropical fruit that made to the list of weight loss foods is pineapple. It is packed with fiber that can aid in better digestion and easy elimination of toxins. Pineapple also curbs your appetite and makes you want to give up on excess food. It contains an agent called Bromelain, which is associated with better digestion. Also, it offers just 50 calories per 100gms, making it the best fruit to indulge in.
22. Tart Cherries:
Tart cherries are another varieties of the cherry fruit and renowned for an array of health benefits. These tasty fruits are packed with fibre and other important vitamins and minerals. They also offer a very limited number of calories, with just 50 in 100gms of serving size. So, you can now have them as a healthy snack instead of junk food.
23. Garcinia Cambogia:
Garcinia Cambogia is really effective when it comes to weight loss. Although not quite known to the Indian audience, it is a tropical fruit that is called Malabar Tamarind. Garcinia is slowly gaining popularity as a weight loss supplement due to its fat blocking properties. It contains an agent called hydroxycitric acid (HCA), which can block fat making enzymes, to keep your numbers in check.
Durian is a strong-smelling fruit that is grown in tropical climates. It is calorie dense and makes for a perfect meal replacement option. A portion of this fruit can pretty much cover up your daily calorie count and nutritional requirements. It is also quite filling and keeps your hunger pangs at bay.
25. Passion Fruit:
Passion fruit is a sweet-smelling fruit, which has a hard cover on the outside and pulpy seeds inside. A medium sized fruit offers just about 18 calories, making it perfect diet food. These edible seeds are packed with nutrition, especially dietary fiber that can control your appetite and also give you a feeling of fullness for long.
When we talk of a weight loss diet plan, watermelon surely makes it to the charts. This fruit offers the lower calorie count, with just 30 cals per 100gms of serving size. It contains 90% of water content, which can keep you hydrated and fuller for long. There is an agent called amino acid arginine, which is linked to effective fat burn.
Muskmelons are hydrating fruits, that also have cooling effects on the body. They have sweet tasting pulp with edible seeds. 1 cup of it’s serving offers just 53 calories, making it a best weight loss food. They have almost zero fat content, along with low carbohydrates that can be easily broken down by the body.
See Also: Is Muskmelon Safe During Pregnancy
Figs are widely used in weight loss diets for their fat cutting properties. They contain certain digestion boosting enzymes like Ficin, which can help in better breakdown of food particles and better absorption of nutrition. They also offer just 74 calories per 100gms of serving to keep you satisfied without the calorie guilt.
Apricot are excellent low-calorie foods which offer just 48 calories per 100gms of serving. They are also rich in natural fruit sugars, which can keep all your sweet cravings under control. Apricots also contain high dietary fiber which is essential for smooth bowel movements and improved metabolism.
Those are some of the best weight loss fruits to include as part of a healthy diet. Remember that, these fruits can be beneficial only when you have them in desired portions. Consuming them in excess can reverse the benefits and harm your body. So, mix and match these fruits and at least one or two varieties of them to experience the tastiest route to losing weight!