Best Fruits for Weight Loss : Did you know that eating certain fruits (or their byproducts) can help you lose some weight? Let us look at five nutritious fruits that not only help you lose weight but also offer many other health benefits.
Grapefruit – Rich Source of Vitamin C
A study in 2011 found that incorporating consumption of grapefruit before meals for around three months resulted in a 7.1% weight loss in the subjects overall.
The participants also recorded a decrease in their calorie intake and an improvement in their cholesterol levels.
A cross between an orange and a pomelo, grapefruit is often recommended for dieting and weight loss.
Half a medium-sized grapefruit that supplies less than 40 calories can meet nearly 65% of your daily requirement (measured as the Reference Daily Intake or RDI) of Vitamin C.Advertisement
If you include red varieties of grapefruit in your diet, you can also get almost one-third of the RDI for Vitamin A.
Since this fruit has a low glycemic index (GI), it releases sugar at a slow pace into your bloodstream. It is believed that a diet with low-GI ingredients can help speed up weight loss.
Pineapple – A Highly Nutritious Tropical Fruit
A great addition to salads, curds, and juices, pineapple isn’t just a delicious tropical fruit. It’s highly nutritious as well.
Pineapple is a rich source of Vitamin C, B vitamins, Manganese, and fibers. There are no saturated fats or trans-fats in pineapple. This one cupful of pineapple provides you with 78.9 mg of Vitamin C. This is nearly sufficient for meeting the daily requirement for most individuals.
This fruit is also rich in disease-fighting antioxidants.
Soluble fibers supplied by pineapple get dissolved in water, leading to the formation of a gel that slows down the digestion process. These fibers make you feel less hungry and thus aid in weight loss.
Availability of pineapple in various forms – including fresh, frozen, and canned – make it a year-found option.
Canned pineapple sure is convenient but you should always avoid the syrups that have added sugars.
A recent animal study has revealed that pineapple consumption increases fat breakdown and reduces fat formation in the body.
A small-sized pumpkin-shaped fruit, Garcinia Cambogia is not eaten fresh because it’s very sour in taste. However, it’s often used in cooking.
The peel of the fruit is known to have characteristics that aid in natural weight loss. The weight loss properties of Garcinia Cambogia fruit are due to the high concentration of Hydroxycitric acid (HCA) in it.
Weight loss supplements based on Garcinia Cambogia extract are quite popular. The supplements generally contain around 20% to 60% HCA.
Animal studies have shown that consumption of Garcinia Cambogia reduces appetite. Human studies have also revealed that the ingredients present in this fruit suppress appetite and makes a person feel full.
But more importantly, Garcinia Cambogia helps block fat production and reduces belly fat. It is believed that the main reason why it helps you reduce fat buildup is that Garcinia Cambogia inhibits citrate lyase – an enzyme that plays an active role in the fat production process.
Berries – Low-Calorie Nutrient Source
Half a cup of blueberries (weighing around 75 gm) contains just about 40 calories and provides you with approximately 12% of RDI for Vitamin C. This fruit is also a good source of Vitamin K and Manganese.
One up of strawberries (weighing around 150 gm), on the other hand, contains around 50 calories and provides you with 1.5 times the RDI for Vitamin C and nearly 30% for Manganese.
Studies have found that eating berry snacks makes you eat less. Additional benefits include lower inflammation and a reduction in blood pressure and cholesterol levels. These health benefits are quite important for people who are overweight and need to stay fit in order to take steps required to lose weight.
Kiwifruit – Nutrient Powerhouse
Kiwifruit is an excellent source of Vitamin C, Vitamin E, fibers, and folate (one of the B vitamins needed for producing red/white blood cells).
A recent study found that supplementation of the diet with Kiwifruit over a duration of 12 weeks lead to a reduction of 1.2″ in waist circumference in the participants. This outcome was in addition to reduced blood pressure.
Many other studies have established that Kiwis provide numerous weight loss benefits. Besides controlling blood sugar, regular consumption can help improve cholesterol and gut health.
Since Kiwis have a low GI, the sugars in them are released more slowly into the bloodstream, thereby leading to significantly smaller sugar spikes.
Sarah Remmington is one of the founders of Garcinia Cambogia 100 Pure supplements based out of Southern California with several other locations throughout the US. Sarah’s company has become a global brand and now a household name with the success of her most popular dietary supplement which has been featured on many different media channels.
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