Our Own Fruit Trees
My family grew up in a home where we were surrounded by all kinds of different fruits that most households didn’t have.
We were so blessed and gifted with those sweet and really juicy kinds so much so that if you ate just two or three of them, you filled yourself right away that you would not have any more appetite to eat your meal.
We always had extra to share with our playmates and neighbors. Anyone who came to our house never left us without any fruit. We just gave them away.
They were plenty anyway. What’s the sense of just leaving them on the trees and eventually fell off from the tree and would just go to waste? When you spare, you only have enough for one. When you share you have enough for the multitudes.
Thus, everybody would enjoy their share of fruits.
Fruits for Weight Loss
Fruit is nature’s ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet. Fruit is also generally low in calories and high in fiber, which may help you lose weight.
Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health. In fact, eating fruit is linked to lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.
If you’re curious which fruits are the best when it comes to weight loss, you might want to have a look at these 17 best fruits for weight loss They have the highest fiber content, the lowest sugar, and are the healthiest options for weight loss.
Berries are low-calorie nutrient powerhouses.
Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight.
Berries are my favorite fruit to recommend since they are the highest in fiber and lowest in sugar and are packed with antioxidants so they are optimal for health. Raspberries, blueberries, and strawberries all make great weight-loss fruit options.
If you enjoy something sweet, yet equally tart, consider kiwi. It’s loaded with vitamin C and not too sweet, but still juicy and refreshing, Kiwifruits are small, brown fruits with a bright green or yellow flesh and tiny black seeds.
In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch (3.1-cm) reduction in waist circumference.
Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits. Kiwis have a low GI, so while they do contain sugar, it is released more slowly — resulting in smaller blood sugar spikes.
Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 grams) has over 2 grams of fiber, while the skin alone provides 1 extra gram of fiber.
Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.
Watermelon is about 9o percent water, so not only does it help you stay hydrated, but it also aids in helping you feel fuller for longer too.
It’s one of the best fruits to eat if you’re trying to lose weight. A 100-gram serving contains only 30 calories. It’s also a great source of an amino acid called arginine, which helps burn fat quickly.
Apples are high in fiber, making your belly feel full, and leave you mentally satisfied too. Apples have a great crunch and texture so they satisfy your craving to chew.
Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar.
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite.
Papaya is excellent for weight loss because of its low-calorie count. Because the fruit is also a good source of fiber, papaya isn’t only physically satisfying — it’ll also help you stay full longer. As a result, you may end up consuming fewer calories throughout the day.
Papaya is rich in enzymes that can ease distress in the gastrointestinal tract and reduce bloating. It’s tasty on its own, but it also pairs well with some fresh lime juice and a little sea salt.
Getting enough water is crucial to any diet, and adding lemon to water makes it tastier, so you’re bound to drink more of it.
Because lemon water is low in calories and can promote fullness in the same way as regular water, it can be an effective way to help reduce calorie intake.
Regular water and lemon water can help promote satiety and fullness, which may decrease calorie intake and lead to weight loss.
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.
Grapefruit is low in sugar and high in fiber, and one serving size is pretty large, so chances are you’ll feel satisfied for a while after eating it.
People reported losing 7.1 percent of their body weight on average after eating grapefruit or drinking grapefruit juice before their meals for 12 weeks, according to a study in Nutrition & Metabolism.
Grapefruit is very low in calories and high in vitamins A and C. It may be a healthy snack before main meals to help reduce your overall food intake.
Half a grapefruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for vitamin C. Red varieties also provide 28% of the RDI for vitamin A.
What’s more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low-GI diet may aid weight loss and weight maintenance, though the evidence is limited.
8. Acai Berry
Acai berries have appetite suppression qualities; they are rich in fiber and also have a positive impact on the digestive system. Thus, they help the body to process foods better and burn fat more efficiently in turn making it easier to lose weight.
It may be hard to find the actual fruit, but frozen acai packets or powder—that can easily be added to a smoothie or bowl—can be just as healthy, as long as you get the unsweetened kind. Acai is super high in antioxidants, low in sugar, and high in fiber—a magic combo.
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It’s juicy, tangy, and filled with bromelain, which helps with digestion by breaking down protein. Heads up, pineapple skews higher in sugar, so keep track of your serving size with this one.
Even if it doesn’t have a significant effect on your metabolism, it’s a good snack choice because it is low in calories, high in important vitamins and minerals, and does not include saturated fats or trans fats
Avocado is way higher in calories than most other fruit (yes, avo is a fruit!). But eaten in moderation it can help promote weight loss, as it may help squash your appetite, according to a study published in Nutrition Journal.
The study determined that overweight individuals who ate half a Hass avocado with their lunch reported satiety for up to five hours after lunch. Win!
Avocados are fatty, calorie-dense fruit grown in warm climates.
Half an avocado (100 grams) contains 160 calories, making it one of the most calorie-dense fruits. The same amount provides 25% of the RDI for vitamin K and 20% for folate.
Despite their high calorie and fat content, avocados may promote weight loss,
In one study, 61 overweight people ate a diet containing either 200 grams of avocado or 30 grams of other fats (margarine and oils). Both groups experienced significant weight loss, indicating that avocados are a smart choice for those looking to lose weight
Other studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels.
Additionally, a large study of American eating patterns revealed that people who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome, and lower body weights than people who didn’t eat them.
Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.
Another fruit high in fiber, pears can help keep your satiety high and your digestive system operating smoothly.
Pears are low in calories, high in water, and packed with fiber. This combination makes them a weight-loss-friendly food, as fiber and water can help keep you full. When full, you’re naturally less prone to keep eating.
12. Stone Fruits
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.
Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight.
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories.
13. Passion Fruit
Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow — with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium.
For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories.
Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite.
Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. However, more research is needed.
For weight loss, passion fruit is better to eat whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared like a fruit. While it has only 11 calories per stalk, it still packs almost 1 gram of fiber and almost 20% of the RDI for vitamin K.
Additionally, rhubarb fiber may help reduce high cholesterol, which is a common problem for people who struggle with their weight.
In a study in 83 people with atherosclerosis — a disease of the arteries — those given 23 mg of dried rhubarb extract per pound of body weight (50 mg per kg) for six months experienced a significant decrease in cholesterol and improved blood vessel function.
Melons are low in calories and have a high water content, which makes them very weight loss friendly. Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, provides a modest 46—61 calories.
Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene. Moreover, consuming fruits with high water content may help you shed extra weight.
However, watermelon does have a high GI, so portion control is important.
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit Popsicle.
Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling.
In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar.
While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and calorie intake but also increased feelings of fullness.
Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.
When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.
While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C
Additionally, one study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol.
High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.
A Little Reminder
“[Fruit] is a nutritious item to enjoy during a weight-loss journey as a treat and to decrease your cravings for other less healthy sweet foods,” says Amy Shapiro, RD, founder of Real Nutrition.
Fruit can also help you feel fuller for longer, due to the fiber content in many kinds. But that doesn’t mean you shouldn’t track your sugar intake when eating fruit. Too much sugar of any kind could still thwart your weight-loss goals, and lots of fruits pack a ton of it.
Eating Plant-Based Foods
If you want to release any excess weight and support your long-term health, stay away from restrictive and fad diets. Instead, focus on eating food that’s full of fiber, water, and nutrients.
In short, plant-based foods are the best weight loss-friendly foods like the fruits mentioned above. Not only can they contribute to weight loss, they also support a wide range of health benefits.
Fruit is an essential part of a healthy diet — and may aid in weight loss. Most fruits are low in calories while high in nutrients and fiber, which can boost your fullness.
Keep in mind that it’s best to eat fruits whole rather than juiced.
What’s more, simply eating fruit is not the key to weight loss. You should also strive for a healthy, whole-food-based diet alongside physical activity, consistently done.
Please share your comments below:
- What is your favorite fruit? Why?
- What health benefits do you derive from eating your favorite fruit?
- Which fruit have you tried to lose weight and gave you your desired results?
Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.
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