Weight loss is just a simple math: you need to eat fewer calories than you burn. Eating more fruit and vegetable is essential both for good health and weight loss. Most fruits and vegetables are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss.
Research also shows we tend to eat the same volume or weight of food every day, regardless of its calorie content. So if we want to lose weight, it’s crucial to stick to lower calorie foods to make up this volume.
Fruit sometimes gets a bad reputation in the weight loss world because it has sugar. However, they contain many nutrients that are beneficial to your health and can also help make up the volume of food required while eating fewer calories
Here are the top 10 fruits for weight loss:
1) Watermelon
Watermelon is high in water content (90%) and a 100g serving just contains 30 calories. They’re also a rich source of amino acids called arginine which helps burn fat. The best thing about watermelon, however, is the fact that not only does it keep you hydrated, it will also keep you full for a long time which will lead to less unhealthy snacking.
2) Guava
Guava is high in fibre and its glycemic index is low, making it perfect for diabetics as well. Along with that, it keeps our bowel movements prim and proper which aids the overall weight loss process.
3) Apple
If you’re on a weight loss diet, then you certainly need the apple in your menu. One medium-sized apple contains around 50 calories and doesn’t have any fat or sodium.
4) Banana
With about 105 calories per piece, the average banana is an excellent source of instant energy and the perfect post-workout food. It also helps beat muscle cramps, keeps your BP in check, prevents acidity and even beats constipation. Bananas are high in both fiber and potassium, which can help aid in weight loss.
5) Pear
The pear fulfils one quarter of your daily fibre requirement and is great for your digestive system. It also helps reduce cholesterol levels, reduces the risk of coronary heart diseases and type II diabetes. The high fiber content helps you to feel full, which aids weight loss.
6) Oranges
100g of orange only contains 47 calories which is great for someone looking for a snack while trying to follow a strict diet and they provide you with fiber which is not present in its juice form. . It’s also sweet which will help take care of the cravings every dieter has for something sweet! Believe it or not but one cup of orange has only 85 calories and 5 grams of dietary fiber.
7) Tomatoes
Yeah, tomatoes are fruits not vegetables and they’re a just perfect for your weight loss battle. They’re delicious, full of antioxidants and reduce water retention. They also reverse leptin resistance (leptin is a type of protein which prevents our body from losing weight)
N.B: Ketchup – which is loaded with synthetic stuff and sugars – don’t count as tomatoes.
8) Strawberries
Strawberries are a great weight loss fruit
because strawberries promote the production of the hormones adiponectin
and leptin, both of which are fat-burning hormones and metabolic
boosters.Strawberries also have anti-inflammatory enzymes, which can help heal internal injuries or even tissue damage.
9)Grape
Research shows that by eating half a grapefruit before a meal, you can increase your weight loss.Grapefruit is low in calories with just about 37 calories in a half a grapefruit and it is high in fiber! However, eating grapefruit all day is not the best thing.
10) Coconut
Coconut is a very sweet and filling snack that can be consumed as coconut oil, water, milk and even as dry fruit. It
contains chains of triglycerides that raise the metabolic rate of the
liver up to 30 percent, therefore helping you lose weight. Although many people
stay clear of coconuts because they are high in saturated fats, they
don't realize that the saturated fat in coconuts is completely different
from the saturated fat that we all try to avoid. Coconut oil is is a fat that is made up of medium chain fatty acids that and is not stored in our bodies as fat!
11) Pomegranates
Pomegranate is a great source of dietary fiber. They consist of around 11.3g fibre per fruit providing 45% of the daily need of dietary fiber. Pomegranate contains 83 calories in 100 g of serving. It is absolutely free of cholesterol and saturated fats.
12) Pawpaw
Pawpaw contains an enzyme called papine which promotes faster transit of food through the gut, helping to shed weight.
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