The fruit is a snack that is provided by nature and as such, it packs a lot of fiber, vitamins, and various nutrients that are needed for a healthy diet. Generally, fruits do not contain a lot of calories and they are also high in fiber, which means that they can be beneficial to your weight loss goals. That being said, the regular intake of fruit has been linked to smaller body weight and also a reduced risk of heart disease, cancer, high blood pressure, and diabetes. These are some of the best fruits you can incorporate into your diet if you are looking to lose weight.
Kiwifruit
Kiwifruits are little brown fruits that have tiny black seeds and yellow or bright green flesh. They are very dense in nutrients and they are a great source of fiber, folate, vitamin E, vitamin C, and also have vital health benefits. One study had people that have prediabetes take two golden kiwis daily for 12 weeks. At the end of the study, they noticed an increase in vitamin C levels, a decrease in blood pressure, and also a loss of about 1.2 inches in their waist circumference. A lot of other research has also found that kiwifruit can help in the control of blood sugar, support gut health, and improve cholesterol; all of which are benefits of weight loss. Kiwifruit also has a low GI, which means that the sugar in it would be released in a slow and controlled manner, which would lead to fewer spikes in blood sugar. In addition to that, kiwifruit also packs high levels of dietary fiber as a small peeled kiwi contains over 2g of fiber and the skin has an additional 1g of fiber. Diets that are rich in fiber from vegetables and fruits are good for weight loss as they improve gut health and increase fullness.
Berries
A berry is known as a low-calorie nutrient powerhouse. For instance, a half-cup of blueberries has about 42 calories and gives you 18% of the recommended daily intake (RDI) for vitamin K, as well as 12% for manganese and vitamin C.
A cup of strawberries has less than 50 calories and it gives you 3g of dietary fiber, along with 30% of the RDI for manganese and 150% for vitamin C. Berries are low-calorie fruits and as such, they are more filling. One study showed that people that were given a berry snack of 65 calories consumed less food at a subsequent meal than people who had a candy snack of the same calorific value. Also, the intake of berries can help lower inflammation, reduce blood pressure, and decrease cholesterol levels, all of which are needed in overweight people.
Apples
Apples are high in fiber and low in calories, as with one large apple, you get 5.4g of fiber and 116 calories. In addition to that, they are also essential for weight loss. One study provided participants with three oat cookies, three pears, and three apples that all had the same calorific value, daily for 10 weeks. The group that ate the cookies had no change in their weight, the pear group lost about 1.6 pounds, while the apple group lost 2 pounds. Since low-calorie fruits such as apples are more filling, you would not feel the urge to eat much during the rest of the day. It is important to note that apples are three times as filling as chocolate bars. If you are looking to control appetite and reduce hunger, you should eat the apple whole, instead of juicing it. Research has linked apple juice to a decrease in body fat and it does better than a control drink. Apple polyphenol extract which is gotten from one of the natural compounds of apples has been shown to reduce cholesterol levels.
Grapefruit
Grapefruit can be considered a cross between an orange and a pomelo and it is mostly linked with weight loss and dieting. Half of a grapefruit provides you with 65% of the RDI for vitamin C even if it contains just 39 calories. The red varieties also give you about 28% of the RDI for vitamin A. In addition to that, grapefruit has a low GI, which means that the sugar it contains would be gradually released into the bloodstream. Research has shown that a diet that is low in GI can help with weight maintenance and weight loss. Also, the intake of grapefruit reduces body fat, blood pressure, and waist circumference.
