Fruit is nature’s ready-made snack filled with fibre, vitamins and other nutrients that sustain a healthy diet. It is also generally low in calories and high in fibre, meaning that they are effective in losing weight.
Eating fruit is not only linked to lower body weight, but also a lower risk of diabetes, high blood pressure, cancer, and heart disease.
Here are 5 fruits that are great for losing weight.
Grapefruit is a mix between a pomelo and an orange and is generally connected with dieting and weight loss. Half a grapefruit contains only 39 calories, but provides 65% of the reference daily intake (RDI) for vitamin C. Red varieties of the fruit also provide 28% of the RDI for vitamin A.
Grapefruit also has a low glycemic index (GI), which means that it issues sugar into your bloodstream more slowly.
While grapefruit can be eaten on its own with sugar or syrup, it also makes a great addition to salads and other dishes.
Apples are low in calories and high in fibre, with only 116 calories and 5,4 grams of fibre per 223 grams, or large fruit. They have also been found to support weight loss.
Due to low-calorie fruits like apples being more filling, you may want to eat less during the course of the day. An apple is almost three times as filling as a chocolate bar. Apples are best eaten whole, rather than juiced, to reduce hunger and control appetite throughout the day.
Apples can be enjoyed in a variety of ways both cooked and raw. For a quick snack, try adding them to hot and cold cereals and yogurt.
Berries are low-calorie nutrient powerhouses. A 1/2 cup (74 grams) of blueberries contains only 42 calories, but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K.
One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fibre, as well as 150% of the RDI for vitamin C and almost 30% for manganese. Consuming berries might also help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which might make life a bit easier for overweight individuals.
Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
- Passion Fruit
This South American fruit has a tough outer rind, usually purple or yellow, with an edible pulpy seed mass on the inside.
One fruit (18 grams) contains only 17 calories and is a great source of fibre, vitamin C, vitamin A, iron, and potassium.
For such a small-sized fruit, passion fruit holds ample dietary fibre. In fact, five of these fruits give 42% of the RDI for fewer than 100 calories, with the added benefit that it is tasty. Fibre slows down your digestion, ensuring that you feel fuller for longer and regulating your appetite.
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
Melons are fruit that are low in calories and have a high water content, which makes them very friendly for weight loss. Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, contains a modest 46—61 calories.
Though low in calories, melons are rich in fibre, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene.
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.
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