Most fruits have lower fat content and calories that you can use while dieting without worrying about gaining extra pounds. Make fruit a part of your healthy diet in a balanced way to lose weight.
Most dieters and health enthusiasts are aware that fruits are a very important part of a healthy diet because it satiates us for longer. But nevertheless, there are still some fruits that make us concerned. Eating fruit regularly is both good for health as well as assists in losing weight.
Fruits that are high in fiber content and low in calories and fat, make an ideal choice for maintaining weight.
Fruits that are loaded with vitamins, minerals, and antioxidants make us vigorous and combat disease. Majority of us tend to eat larger volumes of fruit every day, irrespective of the calorie content this is where sometimes fruits also play a role in weight gain.
So, the bottom line is that you will feel just as full as you’ve eaten exactly the same amount of food but by saving hundreds of calories. Needless to mention, it will only happen if you choose to eat the right and low-calorie fruits.
Main Concerns Against fruits
If you are really concerned about gaining weight and panicky about the fact that some of your most loved fruits are loaded with calories. The main reason for avoiding some fruits is their natural fructose content which is believed to disturb body’s blood sugar levels contributing greatly to diabetes and fatty liver. People who are allergic to fructose may experience gastrointestinal (GI) disease which causes bloating, abdominal cramps, diarrhea, gas etc.
Unfortunately, some fruits contain two most significant elements that can hinder your way to weight-loss; calories and carbohydrates. If left unchecked, then you are in serious trouble. It sounds implausible that food being a nutritious food loaded with essential vitamins and antioxidants can also be fattening due to its high sugar content.
Fruits supply a big a dosage of fiber to your diet which slows digestion and as a result makes you feel full for a long time. Many fruits that source your body with antioxidants help maintain blood pressure and prevent fatal diseases like cancer. Fruit is a staple food due to its wide array of benefits but what can supposedly be the dark side then?
The amount of Fructose is high in fruits due to which fruits hinder weight loss because sugar intake is not reduced yet. So in order to remove that from the diet, one has to avoid some fruits that contain fructose.
“Unlike glucose, the most common simple sugar that’s sent to your muscles, brain, and other organs for them to use as energy, fructose is only processed by your liver. Why is that bad? If your liver already has ample energy, there is a higher likelihood that your liver will repackage the excess fructose as fat, saving it for use at a later time. While this is a biochemical truth, its impact on your waistline is blown out of proportion, especially when you consider that fruit isn’t even one of the most common sources of fructose in the American diet.”
Let’s have a quick glance at why these fruits can be your top picks while dieting.
It contains a form of vitamin A called ‘beta carotene’ that supports vision health. One cup of cantaloupe delivers a person’s daily recommended intake of vitamin A, C, and Potassium.
It contains half the recommended value of daily intake of vitamin C and copper, the two most crucial elements for a healthy skin. 90% of cantaloupe is made up of water.
Berries are extolled as great fat-burning foods.
–Blueberries are a famous antioxidant-rich food which fights against inflammation. They also contain a flavonoid named anthocyanin which also acts as an anti-inflammatory agent. Blueberries are said to help enhance your memory, focus, learning ability and are an anti-depressant.
–Raspberries are also a rich source of antioxidants that help improve cardiovascular health by preventing arteries from stiffening. They contain a potent compound called raspberry ketone that is known for aiding weight loss by burning fat and preventing fatty liver. Raspberries have been shown to prevent the growth of cancerous cells.
–Blackberries, antioxidants present in blackberries prevent bone loss, the growth of tumor and diseases like Alzheimer’s and neurodegenerative disease.
Cherries contain antioxidants, potassium, fiber, vitamin C, carotenoids, melatonin, anthocyanin, and quercetin. These nutrients greatly benefit the health and prevent diabetes, inflammation, Alzheimer’s and cardiac diseases.
Kiwis are extremely high in vitamins C, E, K, folate, carotenoids, potassium, fiber, and phytochemicals. Kiwi supports heart health exceptionally by maintaining healthy blood pressure levels and the HDL (good cholesterol) levels in the body.
Kiwi helps improve the immune function and prevents from common cold and flu. The antioxidant and serotonin content in the kiwifruit has been shown to prevent sleep disorders.
Papaya possesses anti-parasitic qualities and improves digestion. Papaya is useful in preventing renal disorders and the symports like bloating, constipation and heartburn that lead to IBS (Irritable Bowel Syndrome).
Avocados are the most voted fruit to achieve weight loss goals. It not only fights against inflammation but also promotes cardiovascular and cognitive health. Avocados are loaded with healthy fats, fiber, and potassium and are high in monounsaturated oleic acid (a fat also found in olive oil).
Bananas are starch resistant and potassium dense fruit that offers many health benefits varying from diabetes prevention lowered cholesterol and weight management.
Grapefruit is the most touted food for losing weight. It will control your blood pressure and cholesterol levels. It can also benefit in improving metabolism and insulin resistance. The high water content in grapefruit keeps you fuller.
Oranges are another most popular source of antioxidants that combat inflammation. Orange peel and fruit are rich in flavonoids that help lower blood pressure.
Lemons have been used to lose weight and reduce high blood pressure since ancient times. Lemons are an excellent source of vitamin C, thiamin, riboflavin, pantothenic acid, iron, magnesium, fiber, vitamin B6, calcium, potassium, and folate.
They have been shown to suppress the accumulation of fat and improve insulin resistance. The presence of flavonoids in lemons aids in digestion and absorption of food.
Apples keep you satiated for long and aid in weight loss. Apples have been proven to prevent lung diseases, diabetes and fasten the metabolism. It can effectively help control calorie intake while providing essential vitamins and minerals. An apple is a great pre-workout snack.
Last but not the least,
Nuts are an excellent snack. Despite being high in fat, they are not inherently fattening because they contain balanced amounts of protein, fiber, and healthy fats. Many scientific pieces of research have proven that having nuts regularly can improve the metabolic rate and cause weight loss.
Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t. Just remember that they are still quite high in calories so do not go overboard. Never even think about binging on nuts. Just eat a handful.
All the above-described fruits are packed with nutrients and are lower in sugar than other types of fruit such as mangos or grapes. Fruits, in general, can help achieve fat loss goals.
Fruits are nutrient-dense and low calorie, and they help keep a sweet-tooth under control. The presence of fiber in fruit helps feel satiated by slowing down the process of digestion and fructose (the fruit sugar) absorption.
They don’t spike insulin levels. With all the vitamins, minerals, and anti-oxidants fruit deliver, it becomes a great addition to the diet. So, these properties make fruits weight-loss friendly.
Despite the fact that fruits contain sugar, they still have a low energy density due to which it takes a while to chew and gulp it down. In addition to that, the fiber helps prevent the sugar from being released rapidly into the bloodstream.