With chaotic schedules, grabbing at random junk food between meals, skipping gym hours and sitting for long hours before the computer screen, our body weight has gone haywire and accelerated beyond the levels of control. Almost 90% of the world’s population is suffering from obesity, and some of them are striving hard to shed the flab, but that is anything but easy.
Nor is it fun to subsist on boring health foods and work out until your bones break. But here’s a brilliant suggestion, how about turning to some excellent fat burning fruits that will accelerate the metabolic rate and help you shed the pounds in no time.
You will be surprised to know that some of the most readily available fruits in the grocery make for the healthiest fruits for weight loss.
What are the different fruits that aid in the loss of excess body weight?
Who said that to lose weight you need to live in boring and tasteless food? The task can be delicious as well. Nature offers some healthy and delectable options that make your weight loss regime much more fun. Pick fresh fruits that have a moderate to low glycemic index and high in fibrous content for effective and guaranteed loss of excess body weight(1).
The different fruits that form a significant part of the weight loss program include:
- Melons and more.
These fruits aid in burning body fat thus are useful for weight loss. Further, these are rich in nutrients that are good for your overall health.
List of fruits for weight loss and how does it help in weight loss?
Shedding excessive body weight may be difficult and can only be achieved with a rigorous workout schedule, a perfectly balanced diet, a healthy daily routine and of course fresh and juicy low-calorie fruits for weight loss. Some of the fruits recognized as fat burning and healthiest fruits for weight loss are as below.
1. Fresh red and green apples
An apple a day keeps the doctor away, and this time it will help stay the ugly body fat away as well. Both the red and green varieties of apples are incredible and rightly considered as the best fruit for weight loss. Apples are rich in fibrous content and very low in calories which make it top the list of metabolism boosting fruits.
The calorie content in 1 apple of medium size is 95. The fiber helps in curbing the appetite and keeps the bowel movement regular and consistent. Its juicy and delicious nature makes it a welcome snack between meals. Grab the whole apple instead of apple juice and shed the extra pounds healthily.
2. Fresh green pears
Fresh green pear is one of the best fruit low-calorie fruits for weight loss. It is richly packed with dietary fibrous content and is easily digestible. Calories in 1 medium-sized pear are 102. Crunching on a sweet and juicy pear helps in feeling full and keeping the cravings suppressed.
Pear is rich in potassium that makes it highly beneficial for the cardiac system for maintaining cholesterol levels in check. It has a high concentration of pectin which is a potent diuretic that aids in the flushing out of excessive water and toxins from the body. It helps in losing the weight gained from drinking water and in burning fat as well.
3. Fresh and juicy watermelons
Watermelons are sweet, fresh and delectably moist and are the most favorite of low-calorie fruits for weight loss. Nothing beats a hot summer than a bowl of diced and chilled watermelon cubes. Calories in watermelons (46 in a cup) are low, and it is rich in essential nutrients, vitamins, and minerals like vitamins A, C, and potassium.
It is a potent booster of energy and can also aid in preserving the strength of the immune system. Eating watermelons are one of the best ways of staying hydrated in summer and is an excellent choice of fruits to lose weight quickly. It fights against the risks of cardiac attacks and cancers and is one of the most effective fat burning fruits because of its low energy density.
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4. Fresh and ripe bananas
Eating bananas are incredibly beneficial and have a significant spot on the list of fruits to lose weight quickly. It is rich in indigestible fibrous content that makes its starch-resistant, which is why eating bananas can block the carbohydrates from being absorbed into the digestive tract.
It helps in burning body fat in the form of energy. Bananas are rich in dietary fibrous content, and calories in bananas amount to 105 which makes it rank high on the list of healthiest fruits for weight loss. The fiber helps in curbing the appetite and keeps the bowel movement regular and consistent. Begin your day with a cup of diced bananas to stay healthy and fit.
5. Fresh and juicy pineapples
A weight loss schedule need not mean cruel abstinence from sweets and desserts, nor should you hop into the nearest confectionery to gorge on whatever meets the eye. If indeed you are craving for a dessert, bite into a juicy and crunchy chunk of pineapple and brace yourself to fall in love with the sweets of nature that are healthy, low in calories (82 in a cup) of it and fat burning too.
It is one of the best metabolism boosting fruits because of its content of the phytochemical compound called bromelain that helps in the enhancement of body metabolic rate and acceleration of the process of burning excess body fats(2).
Pineapples are rich in dietary fibrous content and very low in calories which make it rank high on the list of fruits for weight loss. The fiber helps in curbing the appetite and keeps the bowel movement regular and consistent. Besides pineapple is one of the best natural cures of digestive issues like flatulence, stomach aches, bloating, acid reflux and stomach upset.
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6. Fresh and delicious blueberries
Berries are one of the most effective fats burning fruits. And the one which tops the list of berries blueberry. Blueberries are rich in the catechism that can powerfully stimulate the fat-burning genes to burn the abdominal fat and the unhealthy fat that gets deposited in other parts of the body.
The fantastic and potent phytochemical compounds and nutrients packed in blueberries help in fighting against oxidative damage caused by toxic free radicals and thereby prevent a variety of cancers. Blueberries are packed with fibrous content as well that makes it easily digestible and promotes healthy bowel movement.
Further, their low-calorie content (50 in a cup) means that you can devour them without much worry. For a perfect dessert go for yogurt sprinkled with a handful of juicy blueberries at the end of lunch.
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7. Fresh and juicy pomegranates
Pomegranates are one of the healthiest fruits for weight loss. The edible red seeds of the fruit have a rich supply of polyphenolic compounds that are powerfully antioxidant. There are roughly 233 calories in the seeds of a medium size pomegranate collectively.
These potent compounds and nutrients packed in pomegranates help in fighting against oxidative damage caused by toxic free radicals and thereby prevent a variety of cancers. Eating a cup of pomegranate daily can keep cardiac risks at bay and can maintain the levels of triglycerides and cholesterol at safe levels.
Pomegranates are rich in dietary fibrous which make it rank high in the list of fruits for weight loss. The fiber helps in curbing the appetite and keeps the bowel movement regular and consistent. Besides pomegranate is one of the best natural cures of digestive issues like flatulence, stomach aches, bloating, acid reflux and stomach upset.
8. Ripe and juicy oranges
Tangerine-like orange is another best fruits for weight loss too quickly. Oranges are rich in dietary fibrous content and low in calories (a medium-sized orange contains 62 calories) which make it rank high on the list of fruits for weight loss. The fiber helps in curbing the appetite and keeps the bowel movement regular and consistent.
It is one of the most incredible metabolism boosting fruits as it can enhance the metabolic rate of the body and aid in shedding the excessive body weight gained from food. It is rich in folate, and vitamin C that helps in healthy nourishment prevents nutritional deficiency diseases and support in the development of cognitive functioning.
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9. Fresh and delicious raspberries
Fresh, juicy and ripe red raspberries are great for weight loss. These help in the burning and elimination of body fat with ease. It is rich in ketones that aid in the disintegration of cellular fat and assists in the reduction of abdominal fat and body fat as well.
It is a rich source of essential vitamins like vitamins B, C, and folic acid and minerals like magnesium, copper, iron, etc. that keep the body well-nourished and healthy and form a significant part of the balanced diet.
It is one of the most incredible metabolism boosting fruits as it can enhance the metabolic rate of the body and aid in shedding the excessive body weight gained from food. One whole cup of raspberries has 162 calories in it.
The fantastic and potent phytochemical compounds and nutrients packed in raspberries helps in fighting against oxidative stress caused by toxic free radicals and thereby prevent a variety of cancers.
Raspberries are packed with fibrous content as well that makes it easily digestible and promotes healthy bowel movement. Sprinkle your fruit smoothie with a handful of fresh and red raspberries and enjoy the fat burning process healthily and deliciously.
10. Fresh and ripe avocados
The essential monounsaturated fatty acids present in avocados is immensely useful in boosting the metabolic rate of the body. The fatty acids generate energy by accelerating the conversion or breakdown of body fats into physical energy which makes it one of the best fat-burning fruits.
Avocado has potassium that is remarkably beneficial for healthy renal functioning. It also helps in keeping blood pressure under control, for maintaining cholesterol levels in check and preventing the development of kidney stones. One cup full of avocado slices has 234 calories(3).
What are the fruits to avoid weight loss and why?
Fruits are good for health, but certain fruits can speed up the weight loss process when avoided. Here’s a list of fruits to avoid for weight loss-
- Avoid fruits with high glycemic index and high-calorie content like mangoes, black grapes, etc.
- Avoid eating fruit salads as those results in an overdose of fructose which is not healthy and is fattening in the long run.
- Avoid fruit wines, fruit popsicles, canned fruits that come dipped in saccharin syrups and sugared servings of fruits.
- Avoid drinking fruit juice as that deprives you of the good fibrous content and nutritious composition that is so essential for a proper bowel movement, healthy eating, and weight loss.
Other Benefits of These Fruits for Health and Well Being
- Eating fresh fruits on a daily basis is incredibly beneficial for the health of the cardiovascular system and can keep severe cardiac diseases like strokes, heart attacks and more at bay.
- Fresh fruits aid in the prevention of different types of cancers.
- Eating fruits help in the maintenance of the health and glow of the skin. It helps to keep the skin nourished and unblemished and also puts several dermatological issues at bay.
- Eating fruits help in fighting against chronic health problems like obesity, diabetes, high blood pressure and more.
- Eating fresh fruits that are rich in potassium is remarkably beneficial for healthy renal functioning. It helps in keeping blood pressure under control and prevents the development of kidney stones.
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Some of the side effects of eating way too many fruits are below. In case you can notice any of these health concerns, limit your intake of fruits or quit having fruits for some time until you get better.
- Fruits are mostly rich in glucose and fructose. Overeating of fruits makes one feel bloated and uncomfortable in the abdomen. Stomach ache, flatulence, and slightly nauseous feelings get generally associated with over-consumption of fruits.
- Eating excessive fruits can cause diarrhea. The seeds that enter our digestive tract are not easily digestible and create loose motion of stool along the intestines.
- Consumption of fruits might make you diabetic. Even though the fruits suggested here are low in the glycemic index, yet the fructose contained in them is enough to trigger a sugar rush or a sudden spike in blood glucose level. Check your blood glucose once every month to be safe.
Fruits are incredibly beneficial for health, and the low sugar fruits can be taken regularly for the loss of excess body weight. However, keep a tab on the servings and make sure that you pair the eating with exercising.
Frequently Asked Questions
1. Can eating fruits cause diabetes?
The only variety of sugar contained in fruits is fructose which is safe for people with diabetes as it is glucose whose levels rise in the blood when suffering from diabetes.
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2. Is it safe to have fruits at night?
It is safe to have controlled servings of fruits at night as too much of it might keep you up through the night with a stomach ache.
3. What is the best time to have fruits?
Eat fruits according to the prevalent season and eat them in whole an hour before or a couple of hours after having a meal.