When you start planning for weight loss program you probably have a question of what to have during your diet. While making the list of food items for weight loss programs you sometimes get confused about fruits, that are fruits good for weight loss and if yes, then which are the fruits good for weight loss. Maybe you just skip the best fruit for weight loss because of confusion and lack of knowledge.
But, you know what fruits are the best part of your weight loss diet.
Fruits are not only rich in fiber, vitamins and minerals but they are also low in calories which makes it easier to lose weight.
Fruits not only provides you with all the nourishment, skin glow and beautiful hair, but it also helps you in getting the perfect figure you want.
To clear out the question that is fruits good for weight loss and which fruits are good for weight
loss, continue reading the article .
Are fruits good for weight loss
Fruits are packed with vitamins, minerals, antioxidants and fiber. They are also considered to reduce the risk of cardiovascular diseases and diabetes.
Is fruits good for weight loss?
Yes, fruits are good to have during your weight loss diet regime. Because of their low calories , fruits help you shed the weight, by providing less calories and more nutrients.
Having fruits instead of high calorie snacks can help in increased weight loss. Here is why fruits are good for weight loss:
1. Fruits are low in calories and high in nutrients
Fruits have low calorie content, but they have high amounts of nutrients like vitamins,minerals, antioxidants and fiber.
Having a medium sized banana can provide you with 12% of potassium of your daily value. Also one small apple can provide you with 77 kcal and 4 grams of fiber,which makes upto 14% of your daily value.
Also fruits are rich in antioxidants, which protects the body from oxidative stress and may help in lowering the risk of chronic disease like diabetes, cancer and cardiovascular diseases.
Having a low calorie fruit in place of a high call snack can help in reducing the weight by making you calorie deficit.
2. Fruits can makes you feel full
Thanks to the high amount of fiber and water content in fruits, they help in having the feeling of fullness.
Fruits are rich in fiber. Fiber moves slowly throughout the body, which increases the digestion time of food. And this helps in having the feeling of fullness.
According to a research a high fiber diet reduces the appetite and blood sugar in a healthy person.
Also, fruits are filled with water, which also promotes the feeling of fullness. One of the studies shows that having fruit high in water content reduces hunger and increases in fullness,compared to drinking water while eating.
3. Fruits contain natural sugars
Fruits are found to have a good amount of natural sugars which have a positive effect on health, unlike the added sugar which is used in processed food.
Also added sugar is believed to be linked with many heart diseases, obesity and diabetes.
Added sugar is made up from two simple common sugar glucose and fructose.
While fruits contain the mixture of glucose, sucrose and fructose. However, fructose if eaten in large amounts can be harmful and can become the cause of diseases like liver diseases, heart related issues and obesity.
Due to this reason many people eliminate fruits from their diet, believing that they are taking sugar in high amounts from fruits.
But it is important to note that the amount of fructose is large in added sugar as compared to fruits which contain fructose in small amounts.
If you eat enough fruit in a day, it is still not possible to reach a high level to cause any problems.
After getting the answers that are fruits good for weight loss, continue reading the article to know more about which fruits is good for weight loss.
Which are the fruits good for weight loss?
Now knowing that fruits are good for weight loss, you must be getting confused about what fruit to add to your shopping list to lose your belly fat faster. Don’t worry we got you covered.
Here we have a list of which are the fruits good for weight loss and you can add them in your shopping list to shed some pounds:
Watermelon is one of the most loving fruits in summers. As the name says, watermelons are high in water content. They are also low in calories.
Watermelons are also rich in amino acids, lycopene, potassium, vitamin A, vitamin B6 and vitamin C.
Due to the high water content of watermelon, it keeps you hydrated by providing you plenty of water. Also, when you’re hydrated you won’t overeat because the confusion of thirst with hunger gets eliminated.
Watermelons are not only a good fat burner but its other properties help in improving the heart health, lowers oxidative stress and lowers down inflammation.
Have watermelon with a pinch of rock salt or have it in salad with tartness of lime in this hot summer.
Pears are another fruit you need to consider while on the weight loss program.
Moreover, Pears are made up of 84% water, which is really beneficial to the body. The high water content in pears not only keeps you hydrated but also helps in having the feeling of fullness because of its fiber pectin.
Pears are loaded with protein, potassium, vitamin C and vitamin K, vitamin B6, antioxidants and also in a smaller amount of riboflavin, iron, calcium, folate and copper.
Pears not only helps in flushing out harmful toxins from the body but it also helps in fighting against the free radicals and improves digestion.
Have this fruit to curve your craving and to grab all the benefits it provides. You can have pears as a dessert or in a salad. Also you can add it in your oatmeal and in rice pudding.
Banana offers a high level of dietary fiber, while providing low calories. So, they can be a good fruit to loose belly fat faster.
Bananas are also rich in potassium, magnesium and are also a great source of vitamin B6,vitamin C, folate and protein.
They are also a great option to boost energy and metabolism while making you feel full.
Bananas are also helpful in preventing muscle cramps and in regulation of blood pressure.
Also they are an ideal snack to have in your post-workout snack. You should opt for a banana instead of an energy bar to really get a healthy bit while boosting up on energy.
You can have banana waffles in place of grilled sandwiches in the morning or you can add it in your granolas.
The other fruit in our list of fruits good for weight loss is apple.
You know the saying right, ” an apple a day keeps the doctor away”. Having an apple can help in avoiding the binges throughout the day and keeps your hands away from junk or processed food, which is not only beneficial for weight loss but also keeps you healthy.
Apples are filled with fiber,lower in calories and are composed of water. They are also rich in flavonoids and antioxidants.
Apples are also low in sodium or fat which is really beneficial during a weight loss program.
According to a study having three apples daily helps in greater weight loss and it also helps in lowering down the blood sugar level.
Due to its antioxidant properties, they help in reducing heart diseases, diabetes, cancer and hypertension.
You can have apple in baked chips form or you can have apple cinnamon pancakes. You can also add them in your morning oats breakfast.
Grapefruit is an underrated subtropical fruit, which is considered to be one of the best fruits to burn fat, according to a research by Vanderbilt University.
It lowers the level of insulin and also keeps you hydrated and satisfied which keeps you away from binge eating.
Grapefruit is also a powerhouse of protein and vitamin C, folic acid and potassium.
Due to its fat burning enzyme, it is considered to be a super fruit for your weight loss regime.
You can have it in pudding, salad and in a roasted form with walnuts and granola.
Pineapple is also one of the best fruits for weight loss. It is the best summer fruit to have to keep you hydrated and curbs your appetite.
This giant fruit is filled with nutrients like vitamin C, magnesium and antioxidants.
Due to the low calorie intake the fruit helps in shedding some weight.
Also it helps in eliminating free radicals from the body and prevents oxidative stress.
But it’s very much important to keep it in moderation, because pineapple is also a good source of carbohydrate. And it is advised to eat carbs in moderation while you’re trying to shed some pounds.
Pomegranates have a good amount of polyphenols and antioxidants which boosts the metabolism of the body and high metabolism is associated with increased chances of weight loss.
That’s why pomegranates come in the list of fruits good for weight loss.
Not only this, pomegranates also help in controlling the appetite which is very beneficial for weight loss.
Pomegranates also offers health benefits by providing fiber, potassium,folate, protein, flavonoids and vitamins like vitamin C, K and B6.
Pomegranates also help in combating high blood pressure, inflammation, hyperglycemia,high cholesterol and certain types of cancer. It also removes the free radicals and prevents oxidative stress.
According to a study pomegranates also helps in assisting with infection, hemorrhage, acidosis and obesity.
You can add pomegranates in your morning sprouts, or in your fruit salad. You can have pomegranate with a pinch of salt to taste better.
Lemons can help in weight loss due to its potential beneficial effects on metabolism.
Also, Lemons help in weight loss by keeping you hydrated and lowers down the satiety.
Lemons have a high level of vitamin C with some smaller amount of thiamin, calcium, copper, magnesium, folate and pantothenic acid.
As lemon water is low in calories and promotes fullness, they can be effective in reducing calorie intake and promoting weight loss.
Lemon water also improves digestion and detoxifies the body by removing the toxins out. They also help in supporting bone health, increases iron absorption.
Lemons are also beneficial in preventing or dissolving kidney stones, improves heart health and helps in clearing up the skin. They also enhance immunity.
Papaya is highly underrated tropical fruit when it comes to weight loss.
Moreover, Papaya tops the list of which fruits are good for weight loss, because of the papain present in it. It is an enzyme that boosts the digestion in the body.
It also helps in eliminating constipation and bloating, which ultimately makes you feel comfortable and slimmer.
Papaya also offers some benefits on the skin by reducing skin damage. It also helps in improving heart health, poor digestion, acute and chronic inflammation.
Papaya are also rich in flavonoids, antioxidants, fiber, vitamin A, vitamin B9, vitamin C and potassium. It also has some traces of magnesium, lycopene,calcium, vitamin B complex and vitamin K.
You can choose to have this great fruit in your salad or you can eat it raw or add it in your main meal.
These tiny but mighty fruits have active fat burning property, claimed in a study by Texas Woman’s University.
Blueberries are rich in antioxidants, vitamin C, vitamin K, fiber, magnesium and many more minerals.
They are also beneficial in aiding digestion, improves heart and mental health.
Blueberries are also helpful in maintaining good skin and bone health.
They are also said to improve blood sugar level,lower triglycerides and bad cholesterol levels. Also they are beneficial in reducing insulin sensitivity.
You can make blueberry sauce and have them with caramelized banana.
Now you may get the answer of are fruits good for weight loss and for weight loss which fruit is good by going through the above list of fruits.
You may also want to know what are the worst fruits for weight loss. Continue reading the article to know about it
Worst fruit for weight loss
After knowing which are the fruits good for weight loss you must know the fruit to avoid for the weight loss program. As some fruits might be having hidden sugar mines which can create hindrance in your weight loss.
Before grabbing all the fruits from the grocery store you must be knowing that some fruits are high in glycemic index, means they are high in sugar content and can cause a spike in your blood sugar level.
So here are the list of fruits to avoid for weight loss:
Though mangoes are loved by everyone in the summer season, they can become an evil for your weight loss diet.
Mangoes are considered to be in the top of the list of worst fruit for weight loss. As mangoes are high in calories and sugar content.
This ultra sweet fruit can have 23 gram of sugar in one cup. So you can imagine how quickly it will boost your sugar level in your body.
You should restrict your mango intake while being on a weight loss diet.
2. Dried fruits
Though dried fruits are packed in lots of nutrients but they have good amounts of calories which may have adverse effects on weight.
Having dry fruits eaten in large amounts can cause gastrointestinal issues like bloating, gas , abdominal cramps, constipation etc.
Also they are rich in sugar content because of their high glycemic content.
You should always see the portion size while having dry fruits
Lychees also come in the category of fruits to avoid weight loss as they are also high in sugar level.
A one cup of lychee can have upto 29 grams of sugar, which is really high and can cause high sugar levels in your body.
They are also low in fiber as they provide only two and a half grams of fiber. And according to the recommended value fruits providing less than two and a half gram fiber are considered to be low in fiber.
Figs may look delicious in your dessert dish but they can be a bad option if you’re on a weight loss program.
Only a small fig is having eight grams of sugar with only one gram of fiber.
Now you may understand why they are not considered good during weight loss.
Having them can bore you with high blood sugar levels and lots of calories.
It’s probably good if you restrict them or avoid them during your weight loss program.
5. Canned fruits
Processed or canned goods are always high in added sugar which may be harmful to your body.
Canned fruits are always packed with heavy sugar syrup which can trigger your blood sugar level.
Also these canned fruits are lowered in micronutrient content because of the heat applied during the manufacturing process.
Now you must have understood that are fruits good for weight loss, which are the fruits good for weight loss and why some fruits are not good during weight loss and the fruits to avoid in weight loss.
Fruits are rich in vitamins,minerals,fiber and other nutrients and they also provide lots of health benefits.
But is fruits good for weight loss.
Yes, they are good for weight loss as they are low in calories while they are high in nutrients.
But you need to eat them in limited amounts as having some fruits like watermelons in large amounts can increase the fructose level in your body.
All fruits don’t have the same benefits on weight loss. There are also some worst fruits for weight loss which need to be eaten in moderation and avoided during your diet .
Always remember that simply eating fruit can’t help in weight loss. You should also have good physical exercise and have a healthy and whole wheat based food for rapid weight loss.
Now you must have understood that is fruits good for weight loss ,which fruits are good for weight loss and fruits to avoid for weight loss. So you need to work on your list of fruits for weight loss program, with a proper physical exercise and planned diet schedule.
For more information like are fruits good for weight loss, which fruits are good for weight loss and worst fruit for weight loss, keep visiting the website.
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