Fruits are a sweet treat that you can feel good about indulging in since they’re loaded with vitamins, minerals, and fiber. There are certain fruits however, which can help you lose weight.
Fruits tend to have a low glycemic response, due to the combination of fructose and fiber. This is what makes them a potent snack when you’re dieting, but still want to enjoy your sweets.
There are some surprising foods on this list that are beneficial for weight loss.
All varieties of berries from strawberries, blueberries, raspberries, and many more are all are rich in antioxidants and fiber.
A single cup of berries has around 24% of the daily value of vitamin C, as well as other antioxidants and minerals.
A clinical study by the University of Eastern Finland gave women berries alongside starchy breads. In their findings this combination helped:
“lower insulin response”
Regulated blood sugar is beneficial for ensuring the body doesn’t start storing fats instead of using glucose as a fuel source.
Though most fruits often have little to no fat and moderate to high carbohydrates, avocados are high fat and low carb.
Vitamin A, D E, and K are considered fat soluble, meaning they require fats in order to be processed correctly. Since avocados have a high amount of healthy fats, when you eat them in a meal you can absorb much more nutrients.
BioMed Central also performed a study that showed how this fruit could help with weight loss. In this study, people were given just half of a hass avocado during mealtime. This allowed for:
“post-ingestive satiety over a subsequent 3 and 5 hour period”
So it’s effects on help with appetite are quite reliable. Up to 5 hours of satiety was seen with just a small portion of avocado.
This sweet and tart citrus fruit’s red or pink color comes from lycopene, an antioxidant that has been shown to improve immune function.
The Department of Nutrition and Metabolic Research group ran a study on 91 obese people, their findings showed that with grapefruit:
“Insulin resistance was improved”
“eaten before meals (it) was associated with significant weight loss”
The study concluded with a suggestion on eating grapefruit for a proper diet plan.
Not only does a medium sized banana have only 105 calories, but also it has vitamin C, B-6, 422 mg of potassium, and 12% of the daily fiber needed.
Since it’s low glycemic and full of nutrients, it’s often taken by athletes as a on the go energy food. The Appalachian Sate University ran a study what showed:
“preference was the same whether banana or sports drinks… there sere several advantages to consuming bananas”
This healthy fruit can help with post workout recovery for proper weight loss. In this study athletes had a better post-workout recovery with a banana in comparison to a sports drink like Gatorade.
One single medium pear has around 6 grams or 24% of the daily value of fiber, as well as trace minerals. A Baltimore Longitudinal Study of Aging report revealed that this fruit had the second highest flavonols out of allfruits and vegetables.
This makes it a great way to provide antioxidants and anti-inflammatory support. By supporting the body in this way, it can prevent chronic diseases that lead to weight gain.
Tomatoes vibrant red color supplies high amounts of lycopene, which is a powerful antioxidant known to reduce oxidative stress.
This can lead to reduced obesity related diseases such as high cholesterol, heart damage, and atherosclerosis.
It’s also significantly lower in calories than other fruits, with a large sized tomato providing just 33 calories. It’s also loaded with 41% vitamin C, 30% vitamin A, and 8% of the daily-recommended fiber.
This fruit is 90% water and it also has the amino acid arginine. Arginine is effective at increasing growth hormone, which means fatty acids are used as a primary energy source.
Since watermelon is mostly made up of water, it can also fill the stomach up to help reduce appetite.
Extracts in chili called capsicum are known to have a thermogenic effect, meaning it helps burn calories by increasing internal temperature.
They’re also extremely high in vitamin C, with a moderate amount of vitamin A. Both of which support healthy bodily functions.
You can add chili peppers to foods to create not just a spicier meal, but also to help reduce appetite. Chemical Senses published a study that showed people who added spice to foods had a significantly reduced hunger.
Another benefited noted by the University of Maryland School of Medicine showed that extracts in chili peppers were:
“associated with an increase in fat oxidation that was nearly significant”
“safe and was associated with abdominal fat loss”
This low calorie option not only can flavor meals, but it’s known to reduce stomach fat, appetite, and increase fat burning.
Research into kiwis has shown that it has phytonutrients that help protect DNA. This reduces the likelihood of oxygen related damage that can cause harm to the body.
The added fiber is also high at 5 grams per one cup serving, which also only has 110 calories. Since fiber can help control blood sugar, kiwi by association can help prevent fat storage.
Apples come in many different varieties and they’re one of the most popular fruits available year round.
They also have potent weight loss benefits. The State University of Rio De Janeiro performed a study on overweight people that revealed how there was:
“weight loss associated with a daily intake of three apples”
Apples can also regulate blood sugar through its high phytonutrients. It’s complex enzymes are also known to break down carbohydrates into simple sugars, aiding insulin into allowing foods to be processed easier.
All these fruits have one thing in common, when combined with a sensible calorie plan they can help promote powerful weight loss effects.
The vitamins and minerals can help support the body during times of dieting, while still giving you a tasty snack that can be enjoyed in place of a dessert.