Obesity is a common health issue which is faced by people of all age groups. People opt for gyms to lose weight but eating a healthy and balanced diet can help reduce weight. Are you aware of the fact that there are certain fruits which help in weight loss and belly fat reduction? Today we are going to discuss about some fruits which will help to you reduce weight and make you feel full. These fruits are wholesome and make your stomach feel full, thus help to avoid unnecessary craving for food. Here we are going to discuss top 10 fruits which will help in weight reduction.
Fruits that Will Help You in Losing Your Weight
There are certain fruits which are high in fiber, contain natural sugar and keep you away from unnecessary craving. These fruits are rich in fiber and pectin which help to burn fat, helps boost metabolism and thus aids in weight loss. Fruits are rich in Vitamins, Minerals and Antioxidants which are beneficial for your body. A question that constantly pops up is ‘Can eating fruits actually help you to reduce weight?’ Answer is in affirmative. Fruits are low in fat and calories and to reduce weight you should cut down on your calorie and fat intake. Fruits add bulk to your diet without increasing your calorie intake and can be substituted for high calorie diets. Mentioned below is the list of fruits which aids in weight loss:
1. Watermelon
Water content in watermelon is 94% and is it also low in calorie. It is a fruit which helps to burn calories during the digestion process instead of adding it. Watermelon is rich in thiamine, riboflavin niacin, Vitamin B6, phosphorus, zinc, copper, manganese, lycopene and betaine. This nutrition dense fruit is a healthy snack, which helps to fill your tummy without adding calories.
Nutritional Value: 100 grams of watermelon adds 30 calories, 8 grams of carbohydrate, 0.8 grams of protein and 0.3 grams of fat.
2. Orange
Orange is rich in Vitamin C and antioxidants which helps to remove toxic substances from the body. It has zero fat and hence a low cal fruit. It is high in water content. Instead of having Orange juice, eat it which will be more beneficial for your system.
Nutritional Value: 100 grams of Orange contains 48 calories, 13 grams of carbohydrate, 0.9 grams of protein and 0.1 gram of fat.
3. Pear
Pear also has high water content. Pear also helps in controlling appetite. This fruit is rich in fiber as it contains 6 grams of fiber, which helps to maintain a healthy digestive system. Fiber helps in the absorption of essential nutrients from food. Pear is rich in Vitamin C, K and minerals like Potassium, Calcium, Iron, Magnesium, Riboflavin, folate.
Nutritional Value: 100 grams of Pear contains 56 calories, 16 grams of carbohydrate, 0.5 grams of protein and 0.1 gram of fat.
4. Peaches
Peaches are low calorie fruit which are nutrition dense. It has a low glycemic index, rich in Vitamin A and C which helps to reduce weight. It is healthy and low calorie snack which can be eaten as whole, mixed in fruit salad or mixed with healthy porridges.
Nutritional Value: 100 grams of peach contains 40 calories, 11 grams of carbohydrate, 1.5 grams of dietary fiber, 0.8 grams of protein and 0.4 grams of fat.
5. Lemon
Lemon is loaded with the benefits of Vitamin C, Dietary Fiber, Vitamins and Minerals. Lemon is also rich in antioxidants which fight free radicals. Lemon contains citric acid and pectin which helps to burn fat and increases the rate of metabolism, thus aids in weight loss. Drinking 1 glass of lemon juice mixed with honey on empty stomach in the morning helps to reduce weight.
Nutritional Value: 100 grams of Lemon contain 30 calories, 10 grams of carbohydrates, 1 gram of protein and 0 fat.
6. Apple
Apple is low calorie fruit and it high in fiber.It is quite beneficial for weight loss. Low calorie fruits like apple are more filling and they help to reduce the intake of food. Apple contains a chemical substance polyphenol extract which is known to reduce cholesterol level in blood.
Nutritional Value: One large apple contains almost 55 calories and 2.5 grams of fiber, 15 grams of carbohydrates, 0.4 grams of protein and 0.2 grams of fat.
7. Pomegranate
Pomegranate is rich in fiber, antioxidants, water and is considered a low calorie fruit. Pomegranate especially it’s seeds is quite helpful in losing weight. Pomegranate is rich source of B Vitamins, Vitamin C, K and Potassium. Pomegranate is rich in polyphenols and conjugated linoleic acid both of which help to burn fat and boost metabolism. Pomegranate juice also helps to suppress weight
Nutritional Value: 100 grams of pomegranate contains 85 calories, 20 grams of carbohydrate, 2 grams of protein and 1 .4 grams of fat.
8. Pineapple
Pineapple is rich in fiber which aids in weight loss. It contains an enzyme called bromelain, which helps in protein metabolism, which helps to cut down on belly fat.
Nutritional Value: 100 grams of Pineapple contain 50 calories, 13 grams of carbohydrate, 0.6 grams of protein and 0.1 grams of fat.
9. Berries
Berries like strawberry, blueberry are rich in antioxidants which fights of free radicals and aids in weight loss. They are rich in fiber which help to regulate digestion, helps the blood to sugar, which helps in weight loss. Berries are an excellent source of Vitamin C, folate and potassium.
Nutritional Value: 100 grams of berries has 58 grams of calorie, 15 grams of carbohydrate, 2.5 grams of dietary fiber, 0.8 grams of protein and 0.4 grams of fat.
10. Grapefruit
Grapefruit is rich in Vitamin C and it is also a low calorie fruit. It has got very low GI (glycemic index) which means that it releases sugar very slowly in the bloodstream which aids in weight loss and proper weight maintenance. Eating grapefruit regularly helps in weight loss and improved level of cholesterol in the body.
Nutritional Value: 100 grams of grapefruit has 43 calories, 12 grams of carbohydrate and 1.5 grams of dietary fiber, 0.9 grams of protein and 0.1 gram of fat.
What Fruits You Should Avoid?
When you are trying to lose weight you should always keep a watch on the calorie intake as adding more calories means adding weight to your body. There are certain fruit which are high in calorie and sugar and which should be avoided if you are looking to lose weight. Let’s check out which are these fruits:
1. Avocado
Avocado is a fruit which is high in calorie and should be avoided if you are trying to shed those extra kilos. Avocado is rich in healthy fats but when consumed beyond a reasonable limit can add more numbers to your body weight. 100 grams of Avocado can contain almost 170 calories which is quite high if you are looking for weight loss.
2. Banana
Banana is a nutrient dense and calorie dense fruit, hence you should not have banana in excess. Banana is quite filling and it helps suppress your hunger pangs but it also adds extra calories instantly to your body. One banana has almost 160 calories and almost 38 grams of carbohydrates and it is also high in natural sugar. But you still can have banana as it has a very low glycemic index due to which it releases sugar slowly into the bloodstream. You can keep your count to 1 banana a day, so that you can enjoy all the benefits of this fruit.
3. Dry Fruits
Dry fruits like prunes, raisins, apricot are high in calories as they are devoid of water content. 1 cup of raisins or prunes contains about 450-550 calories which is a huge amount when you are trying to cut on calories. Having dry fruits in a very limited amount is always advisable.
4. Mango
Mango is a tropical fruit which is high in calorie as well as natural sugars. It instantly adds extra calories to your body. 100 grams of Mango has almost 62 calories along with 25 grams of carbohydrate. You can always limit your intake of mango and enjoy its benefits.
All these fruits are beneficial to your body in their own way. These above mentioned 4 fruits are high in calorie and natural sugar, but that doesn’t mean you should totally avoid it, but always ensure that you have these fruits in moderate amount so that you have these fruits without the fear of adding huge amount of calories.
Eat Safe, Stay Fit and Healthy.
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