Jon Kitchen
With warmer weather comes the season of everyone’s favorite fruit. If you are among those who rarely reach for fruit, you may want to reconsider this attitude once you realize that fruit can help you lose a few pounds effortlessly!
We have prepared a ranking of the best fruits for weight loss – just include them in your daily menu and the results will not be late:
Apple
At 70 kilocalories per piece, apples are one of the low-calorie fruits. The main reason for this is their high water content of over 80 percent. The soluble fiber contained in the shell not only stimulates digestion but also serves as food for good intestinal bacteria and keeps you full for a long time.
An apple for dessert or as a snack between meals prevents you from resorting to other high-calorie alternatives. In a study of more than 100,000 participants, researchers found that eating apples every day can have a positive effect on body weight for years.
Avocado
Unbelievable, but true: avocado is not just a berry and can be considered a fruit for weight loss, despite its high-fat content. In a study of 26 healthy overweight participants, the researchers found that adding half an avocado to lunch increased satiety and reduced the urge to eat for the next five hours. In addition, whole avocados as part of a neutral fat diet have a positive effect on cholesterol levels.
It is important that avocados not only add to the diet but also replace other sources of fat. In addition, avocados provide a lot of potassium, vitamin K and folic acid, which is especially important for pregnant women.
Banana
Bananas, like avocados, are among the caloric types of fruit, but due to their low glycemic index, they also keep blood sugar levels constant and thus ensure less desire for food. Especially for people with diabetes, stable blood sugar levels are associated with fewer complications and lower HbA1c levels. At the same time, daily consumption of bananas lowers cholesterol and blood pressure in people with high blood pressure. With a caloric content of 140 kilocalories per piece, bananas provide important trace elements such as potassium, magnesium, manganese, and antioxidants that help protect cells from free radicals.
Forest fruits
Examples of berries include raspberries, blueberries, and strawberries. All of them are characterized by low caloric density with high nutrient density. 100 grams of raspberries contain only 43 kilocalories, but a lot of folic acids, vitamin C, potassium, and calcium. Along with 46 kilocalories per 100 grams, blueberries are especially rich in antioxidants that protect cells from damage and skin from aging. Pure as a snack or with yogurt and oatmeal for breakfast, berries are the perfect fruit for weight loss or diet.
Grapefruit
As a citrus fruit, grapefruit is best known for its high content of vitamin C. Half a grapefruit now covers 50 percent of the recommended daily intake. As fruit for weight loss, the fruit is especially suitable due to its low caloric density (45 kilocalories per 100 grams) and low glycemic index. In a study of 85 participants with obesity, eating grapefruit or grapefruit juice before a meal was associated with lower calorie intake and weight loss.
