Ditch the cake, cookies and candies. Going natural with fruit increases fiber intake, promotes weight loss, and gives you additional health benefits. When it comes to losing weight, a big challenge for many people is giving up the seemingly ubiquitous dessert. Maybe chocolate bars seem to be luring you from the checkout aisle of the grocery store. And then, when the holidays are approaching, all bets are off.
Your training companion for weight loss: fruit.
Not only does fruit have the sweet taste you crave, but unlike prepared cakes, it also packs a lot of nutrients. No wonder some call them Mother Nature’s sweets. In fact, healthy eating means filling half your plate with fruits and vegetables for optimal health. Still, while whole fruit is good for your health, all foods contain calories, and you’ll need to take that into account when you lose weight. Some fruits are also better than others. Also, for people with type 2 diabetes, although the myth that fruits are unhealthy is well entrenched, you will still need to watch your intake due to their carbohydrate levels or risk a rise in blood sugar.
How much is right for you may vary, but the fact remains: Fruit is a healthy addition to your weight loss program. When trying to lose weight, an important aspect is to feel full longer, but also to enjoy what you eat. It’s an important part of healthy and sustainable weight loss. Fruit can give you that fullness through fiber, but it’s also delicious. So it’s a great option.
Here’s a rundown of the best fruit choices if you’re looking to lose weight or just want to do some good for your body.
1 Fiber-rich apples get your sugar fix on the go
Apples are high in fiber but low in calories, which, like many fruits, makes them a smart food choice if you’re trying to lose weight. Fiber-rich foods can help slow digestion and keep you feeling fuller for longer. For optimal satiety and fiber intake, keep the skin on.
A medium-sized apple provides 4.37 grams (g) of fiber, which is 16% of the daily value, as well as 96.4 calories. Previous research has linked the consumption of fiber-rich foods to weight management.
2 Raspberry is one of the best sources of fiber
Due to their sweetness, raspberries can help satisfy a sugar craving. They provide fiber as well as antioxidants, which fight harmful substances called free radicals in the body. A cup of raspberries contains 8g of fiber, which is 28% of the acceptable daily intake and makes it an excellent source.
Berries, in particular, are often classified as superfoods due to their high content of vitamin C and vitamin E, which are antioxidants that help fight chronic disease. A cup of raspberries gives you 32 mg of vitamin C, or 35% of your DV, and 1.07 mg of vitamin E, or 7% of your DV.
3 Whole oranges, not juice, are good for weight loss
A medium-sized orange provides 3.14 g of fiber, or 11% of your DV. But that only applies if you’re eating the fruit itself, so keep that in mind if you’re eating to trim your waistline. Avoid orange juice and eat a whole or cut orange instead. Additionally, oranges contain vitamin C, which provides several health benefits, such as boosting the immune system, aiding in collagen production, and iron absorption. A medium-sized orange contains 69.7 mg of vitamin C, or 77% of the acceptable daily intake.
4 Mangoes: a treatment that boosts the metabolism
Mangoes offer the sugar-free solution you want. They may even help improve your metabolism and reduce inflammation. A small, short-term study published in April 2017 in the FASEB Journal found that mango lowered blood pressure and helped regulate blood sugar, two things that play a role in metabolism. It also improved markers of inflammation, according to research. And of course, they offer a good contribution of fibers. In one mango, you get 3.31g of fiber, which is about 12% of the DV, .
5 Avocados: Good Fats to Help You Feel Fuller Longer
Like tomatoes, you cannot consider avocado a fruit. But even though they may look odd in a bowl of fruit, avocados can be a great addition for weight loss. That’s because it’s one of the fattiest plant foods around, about 77% of an avocado’s calories come from fat, the good one.
The monounsaturated and polyunsaturated fatty acids in avocados have been linked to better heart health. They increase your level of satiety to a great extent. Fiber also contributes to the satiety effect of avocados: Half an avocado provides 4.55 g of fiber, or almost 16% of the DV. A study published in April 2019 in Nutrients showed that overweight and obese participants who ate avocados as part of a meal felt less hungry after six hours compared to those who ate a low-fat, high-nutrient meal. carbohydrates.
6 Bananas also help you feel full longer, thanks to their resistant starch
Bananas are often criticized for having too many carbohydrates. Because fruit is full of natural sugar, which translates to carbs, it’s a common myth that it can contribute to weight gain. People on low-carb diets like keto are often advised to avoid fruits like bananas.
In fact, some of the carbs in bananas are in the form of pectin and fiber resistant starch. Both of these may actually help regulate blood sugar levels, not cause them to skyrocket. This type of starch deserves this label because it is resistant to digestion. That’s a good thing, because it works like fiber and slows down digestion. Which keeps you full for longer, and also keeps blood sugar levels stable so you retain your energy. This can save you from a drop in blood sugar that causes you to reach for a sugary treat to cheer you up.
7 Pineapple boosts hydration and satiety
In addition to another big dose of vitamin C, a cup of chunks provides 78.9 mg, or about 88% of the DV, pineapple has a high water content, and numerous studies have shown that hydration helps to lose weight. For example, several clinical trials have shown that adding water-rich foods such as fruits and vegetables to your diet is associated with weight loss, even when participants were not instructed to limit Calories.
With so many different fruit options, it’s easy to play around with flavor combinations, creating a sweet treat when you need it. You will be able to benefit from all the fibers and nutrients that make it an ideal complement to your weight loss efforts.