7 fruits that are effective for quick and natural weight loss

 7 fruits that are effective for quick and natural weight loss

Fruits are rich in vital nutrients, and fiber and provide a variety of antioxidants that promote health, including flavonoids. Additionally, certain types of fruits can aid in weight loss.

The following paragraphs will discuss 7 fruits that are beneficial for weight loss:

1-Apples

Apples are a great fruit to consume when trying to lose weight because they contain low calories and high fiber. On average, one large apple (223 grams) contains 116 calories and 5.4 grams of fiber. Studies have shown that apples can be effective for weight loss. In one study, women who were given three apples per week for ten days lost an average of 2 kilograms. Another study of 124,086 people found that those who consumed apples lost an average of 1.24 grams per day for four years. Additionally, because apples are low in calories and high in nutrients, they can help reduce overall calorie intake. It's important to note that consuming whole apples rather than juice can help control appetite and hunger. Apple juice has also been shown to lead to lower body fat compared to other beverages with the same amount of calories. Apples are versatile and can be eaten raw or cooked in a variety of ways such as with cereal, stews, yogurt, salads, or baked on their own.

2- Avocados

Avocados are high-calorie fruit that is typically grown in warm climates. An avocado contains a high number of calories, specifically 160 calories in half of an avocado (100 grams). Despite their high calorie and fat content, avocados may actually be helpful in weight loss. Studies have shown that when overweight individuals were fed a diet consisting of 300 grams of avocado or 30 grams of other oils (margarine and oils), both groups saw significant weight loss. Another study found that consuming avocados increased feelings of fullness, decreased appetite, and improved cholesterol levels. Additionally, a large-scale investigation of American eating habits found that those who ate avocados were more likely to be healthier, had a lower risk of developing metabolic syndrome, and had lower body weights than those who did not consume them. Avocados can be used as a substitute for margarine or butter on toast or bread, and can also be added to smoothies, salads, or dips for added flavor and nutrition.

3-Grapefruit

Grapefruit, which is a cross between an orange and a pomelo, is often used as part of weight loss and dieting plans. Half of a grapefruit contains 39 calories, but can provide 65% of the daily recommended intake of vitamin C. Additionally, red varieties of grapefruit provide 28% of the recommended daily intake of vitamin A. Grapefruit is also low on the glycemic index, which means it releases sugar into the bloodstream more slowly. Some studies suggest that a low-glycemic-index diet may aid in weight loss, but the evidence is not definitive. Studies have shown that consuming grapefruit, whether in juice form or eating before meals, can lead to lower calorie consumption, a 7.1% reduction in body weight, and a reduction in cholesterol levels. Another study found that consuming grapefruit resulted in decreased body fat, waist circumference, and blood pressure compared to other groups. Grapefruit can be enjoyed as a stand-alone treat or added to salads and other meals for added flavor and nutrition.

4-Berries

Berries are a great way to get a lot of nutrients while consuming very few calories. For example, a half cup of blueberries contains 42 calories but also provides 12% of the recommended daily intake of manganese and vitamin C, as well as 18% of vitamin K. Similarly, a cup of strawberries has less than 50 calories but offers 3 grams of fiber and 150% of the recommended daily intake of vitamin C, as well as more than 30% of manganese. Furthermore, research suggests that eating berries can help lower cholesterol, blood pressure, and inflammation, which can be beneficial for people trying to lose weight. Berries can be enjoyed in a variety of ways, such as adding them to cereal or yogurt for breakfast, blending them into smoothies, mixing them into baked goods, or adding them to salads.

5-Stone Fruits 

Stone fruits, also known as drupes, are a group of seasonal fruits that have a fleshy exterior and a pit or stone in the center. These fruits include nectarines, peaches, plums, cherries, and apricots. They are low in glycemic index (GI) and are low in calories while high in vitamins like C and A, making them a great option for those trying to lose weight. For example, a small peach (150 grams) contains 58 calories, and one cup (130 grams) of cherries provides 87 calories. The calorie content of either two small plums weighing 120 grams or four apricots weighing 140 grams is 60 calories. Unlike unhealthy snacks such as cookies or chips, stone fruits are a healthier, nutritious, and filling option that is also high in nutrients. They can be enjoyed fresh, chopped up in fruit salads, blended into porridge, or used in savory dishes such as stews.

6-Kiwifruit

Kiwifruits are small, brown-skinned fruits with bright yellow or green flesh and tiny black seeds. They are nutrient-dense and excellent sources of vitamin C, folate, E, and fiber, and have been linked to several health benefits. For example, a study of 41 patients with prediabetes found that consuming two golden kiwis daily for 12 weeks led to increased levels of vitamin C, aA decrease in blood pressure and a reduction in waist circumference of 1.2 inches have been observed. Other research has suggested that kiwifruit may help regulate blood sugar levels, improve cholesterol levels, and support gut health, all of which can aid in weight loss. Kiwifruits have a low glycemic index (GI), which means they release sugar slowly, preventing large spikes in blood sugar levels. They are also high in fiber, with one small fruit (69 grams) providing more than 2 grams of fiber, and the skin alone adding an additional 1 gram. A diet rich in fiber from fruits and vegetables has been shown to aid in weight loss, increase feelings of fullness, and improve digestion. Kiwifruits are sweet and delicious when eaten raw, peeled, or unpeeled, and can also be juiced or used as a topping for cereal or baked goods.

7-Oranges

Citrus fruits, such as oranges, are a low-calorie option that is high in vitamin C and fiber, making them filling. Studies have shown that eating whole oranges can lead to less energy intake and a feeling of fullness compared to drinking orange juice. As a weight-loss aid, consuming oranges in their whole form, either alone or in salads or desserts, may be more effective than consuming orange juice.