Summary of 11 Best Fruits to Eat For Weight Loss — Eat This Not That:
Fruit is a nutrient-dense food that contains essential nutrients like potassium, Vitamin C, folate, fiber, antioxidants, and compounds that have positive health properties. Eating a diet rich in fruits and vegetables can help reduce the risk of many leading causes of illness and death in the United States, including heart disease, type 2 diabetes, some cancers, and obesity. Fiber is the nutrient in fruit that aids in weight loss, and fruit is lower in calories than other sweet foods and packs more fiber than many common packaged snacks. The article lists the 11 best fruits for weight loss, which include banana, grapefruit, pineapple, avocado, berries, cherries, pear, lemon, melon, kiwi, and watermelon.
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The 11 Best Fruits for Weight Loss: Packed with Nutrients, Fiber, and Antioxidants
Fruit is a nutrient-dense food that is known for its naturally sweet flavor and vibrant colors. It is also an important source of many of the nutrients that Americans commonly underconsume, including potassium, Vitamin C, fiber, and folate. With so many healthful nutrients, eating fruit is an important way to promote health and reduce the risk of many of the leading causes of illness and death in the United States. But did you know that some fruits can also aid in weight loss? Here are the 11 best fruits for weight loss, packed with nutrients, fiber, and antioxidants to help you shed those pounds.
1. Banana: Bananas are often overlooked when it comes to weight loss, but they are actually a great source of fiber and can help promote satiety. Unripe green bananas contain more resistant starch than ripe bananas, which can contribute to improved glycemia and weight control.
2. Grapefruit: Research suggests that grapefruit can aid weight loss when eaten before a meal. It is relatively low in calories, high in fiber, and has a low glycemic index, all of which can contribute to weight loss.
3. Pineapple: Pineapple is an excellent source of a digestive enzyme called bromelain, which may aid in digestion and satiety. It is also high in fiber, which can contribute to fullness and help promote weight loss.
4. Avocado: Although avocados are higher in fat than many fruits, they can still aid in weight loss. One study found that adding half an avocado to a lunch meal led to higher levels of satisfaction and less desire to eat.
5. Berries: Berries are a great source of fiber and antioxidants, which can help promote fullness and reduce calorie intake. One study found that participants who snacked on berries ate fewer calories at dinner than those who snacked on candy.
6. Cherries: Cherries are packed with antioxidants and can also promote better sleep. One study found that rats given tart cherry powder along with a high-fat diet gained less weight and body fat than rats who did not receive the cherry powder.
7. Pear: Pears are an excellent source of fiber, with 6 grams per serving. In one study, adding fruit like pears to a diet was associated with more weight loss than adding oats.
8. Lemon: Although you may not typically eat lemons as a fruit, adding freshly squeezed lemon to water can promote hydration and may aid in weight loss. Drinking more water can increase the number of calories you burn in a day, leading to weight loss.
9. Melon: Melon is an excellent source of water and is low in calories. One study found that mice given a watermelon extract experienced lower weight and fat mass, along with improved blood cholesterol levels.
10. Kiwi: Kiwi is packed with nutrients, including fiber and Vitamin C. It may aid in weight loss by increasing satiety and promoting fullness from the fiber content.
11. Apple: Apples are a classic weight loss fruit and are an excellent source of fiber. One study found that adding apples to a diet was associated with more weight loss than adding oats.
Incorporating these fruits into your daily eating habits can help you lose weight and improve your health in many other ways. Fruits are easy to eat on-the-go, require little prep, and can satisfy a sweet tooth without added sugar. So next time you’re feeling peckish or craving something sweet, reach for one of these 11 best fruits for weight loss.
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