The 11 Best Fruits for Weight Loss
Fruits are snacks prepared by nature with vitamins, fiber, and other nutrients that support a healthy diet.
Fruits are typically low in calories and high in fiber, which can help you lose weight.
In fact, eating fruit is associated with weight loss and a lower risk of diabetes, high blood pressure, cancer, and heart disease.
Here are the top 11 fruits to eat for weight loss.
1. Grapefruit
Grapes are a cross between a grapefruit and an orange and are generally associated with diet and weight loss.
Half of the grapes contain only 39 calories, but 65% of the daily reference for vitamin C. is ready. Red varieties provide 28% of the RDI for vitamin A. Red
What's more, grapes have a low glycemic index (GI), which means they release sugar more slowly into the bloodstream. The low GI diet can help with weight loss and maintenance, although the evidence is limited.
In a study of 85 obese people, eating grapes or drinking grape juice before meals for 12 weeks resulted in a reduction in calorie intake, a 7.1% reduction in body weight, and an improvement in blood levels. cholesterol.
Additionally, a recent review found that eating grapes lowered body fat, waist circumference, and blood pressure compared to control groups.
Although grapefruit can be eaten alone, it is also a great addition to salads and other dishes.
SUMMARY:
Grapefruit is very low in calories and high in vitamins A and C. It can be a healthy food before your main meal to reduce the amount of food you eat.
2 Apples
Apples are low in calories and high in fiber, with 116 calories per large fruit and 5.4 grams of fiber (223 grams).
These have also been found to help you lose weight.
In one study, women received three apples, three pears or three oatmeal cookies per day for 10 weeks, with the same caloric value. The apple group lost 2 pounds (0.91 kg) and the pear group lost 1.6 pounds (0.84 kg), but the oatmeal group did not change weight.
Additionally, an observational study of 124,086 people found that people who ate apples lost an average of 1.24 pounds (0.56 kg) per day to serve over a four-year period.
Low-calorie fruits like apples are high in fat, so you can eat fewer other foods throughout the day. Significantly, an apple is almost three times more filling than a chocolate bar.
Studies have shown that apples are eaten whole, rather than juiced, to reduce appetite and reduce appetite.
That said, two studies have linked apple juice to a reduction in body fat compared to a control drink with the same number of calories. Apple polyphenol extract, made from one of the fruit's most natural compounds, has been linked to lower cholesterol levels.
Apples can be cooked and enjoyed in a variety of ways raw. Try adding them to hot and cold cereals, yogurt, casseroles, and salads, or bake yourself.
SUMMARY:
Apples are low in calories, high in fiber, and very filling. Studies indicate that they can promote weight loss.
How to peel an apple
3. Berry
Berry is a low-calorie nutrition powerhouse.
For example, 1/2 cup (4 grams) of blueberries contains only 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K.
One cup (152 grams) of strawberries contains less than 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and approximately 30% manganese.
Berry has also been seen to fill up. One small study found that people who ate a 65-calorie berry breakfast ate less food after eating the same amount of calorie-laden sweets.
Additionally, eating berries can lower cholesterol levels, lower blood pressure, and help reduce inflammation, which can be especially helpful for people who are overweight.
Fresh or frozen berries can be added to breakfast cereal or yogurt, mixed into a healthy smoothie, mixed with baked goods, or in a salad.
SUMMARY:
Berries are low in calories and contain many important vitamins. These can have a positive effect on cholesterol levels, blood pressure, and inflammation.
4. Stone Fruit
Stone fruits, also known as drops, have a fleshy exterior and a hole in the inside or a group of stony seasonal fruits including peaches, nectarines, plums, cherries and apricots.
Stone fruits are low in GI, low in calories, and rich in vitamins C and A, making them ideal for people trying to lose weight.
For example, a medium peach (150 g) contains 58 calories, while 1 cup (130 g) of cherries provides 87 calories and two small plums (120 g) or four apricots (140 g) contain only 60 calories.
Stone fruits are a more nutritious-dense filling option than unhealthy snacks like potato chips or cookies.
Stone fruits can be eaten fresh, cut into fruit salads, mixed with a hearty or even grilled porridge, or added to fun dishes like a stew.
SUMMARY:
Stone fruits like peaches, nectarines, and plums are a low-calorie, seasoned snack. These are a great alternative to potato chips, cookies or other junk food.
5. Passion Fruit
The fruit of passion, which originates from South America, grows in a beautiful flowering vine. It has a hard, purple, or yellow outer shell, edible inside, has chicken seed mass.
A fruit (18 grams) contains only 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium.
The fruit of passion for such a small fruit contains a lot of dietary fiber. In fact, five of them give 42% RDI for less than 100 calories.
Fiber slows down your digestion, helps you feel full for longer, and helps control your appetite.
Additionally, passion fruit seeds provide paclitaxel which is associated with lowering blood pressure and improving insulin sensitivity in overweight men. However, more research is needed.
To lose weight, it is better to eat the fruit of the whole emotion. It can be eaten on its own, used as a topping or filling for desserts or added to beverages.
SUMMARY:
Passion fruit is a low-calorie, high-fiber fruit that can benefit blood pressure and insulin sensitivity, making it potentially ideal for weight loss.
6. Rhubarb
Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared as a fruit.
Although it has only 11 calories per stalk, it still contains about 1 gram of fiber and about 20% RDI for vitamin K.
Furthermore, the fiber in the ribs can help reduce high cholesterol which is a common problem that fights their weight.
In a study of 83 people with atherosclerosis, a disease of the arteries, who received a dry extract (50 mg per pound) of body weight for six months, had a significant reduction in their cholesterol and improved function. Blood vessels.
Rebar stalks can be served with stewed and porridge or cereals of your choice. Although it can be used in a variety of ways, including confectionery, it is best to stick to a low-sugar reverb diet when losing weight.
SUMMARY:
Riberbs can help you lose weight and reduce cholesterol by lowering the amount of calories and increasing the amount of fiber.
7. Kiwi
Kiwis are small brown fruits with bright green or yellow pulp and small black seeds.
Very rich in nutrients, kiwis are a great source of vitamin C, vitamin E, folate and fiber and have significant health benefits.
One study found that 41 people with preeclampsia ate two gold kiwis every day for 12 weeks. They experienced high levels of vitamin C, decreased blood pressure and a 1.2 inch (3.1 cm) reduction in waist circumference.
Additional research suggests that kiwi may help control blood sugar, improve cholesterol, and promote intestinal health - all additional benefits for weight loss.
Kiwis have low GI, so they are more slowly expressed when they contain sugar, resulting in lower blood sugar.
Also, kiwis are rich in dietary fiber. A small, peeled fruit (69 grams) contains more than 2 grams of fiber, but the skin alone provides 1 extra gram of fiber.
Fiber-rich fruit and vegetable diets have been shown to reduce weight, increase fullness and improve intestinal health.
Kiwifruits are smooth, sweet and delicious when eaten raw, peeled or empty. It can be sprinkled, used in salads, added to morning cereals or used in baked goods.
SUMMARY:
Kiwis are very nutritious and provide multiple health benefits. Their high fiber content and low-calorie content make them ideal for weight loss.
8. Watermelon
Watermelons are low in calories and rich in water, which makes them very suitable for weight loss.
Just 1 cup (150-160 grams) of watermelon, such as honey or watermelon, provides a moderate 46 to 61 calories.
Although low in calories, watermelon is rich in fiber, potassium, and antioxidants like vitamin C, beta-carotene, and lycopene.
Also, eating fruits that are high in water can help you lose excess weight.
However, watermelon has a high GI, so portion control is important.
Fruit salads can be enjoyed fresh, cubed, or ballet. These blend easily into fruit smoothies or frozen fruit poppies.
SUMMARY:
Bengali calories are very low and contain a lot of water, which can help you lose weight and stay hydrated.
9. Orange
Like other citrus fruits, oranges are low in calories and rich in vitamin C and fiber. They are very full.
In fact, the orange is four times more abundant than the croissant and twice as the muesli bar.
Many people eat orange juice instead of orange pieces, but research has shown that eating whole fruit without drinking fruit juice not only reduces appetite and calories, but also increases feelings of fullness.
Therefore, if you are trying to lose weight, it is better to eat orange than orange juice. The fruit can be eaten alone or added to a salad or dessert of your choice.
SUMMARY:
Oranges are rich in vitamin C and fiber. Plus, they can help you feel full.
10. Banana
When trying to lose weight, some people avoid bananas because of their high sugar and calorie content.
While bananas are high in calories compared to many other fruits, they are also more nutritious, providing potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C.
Its low to moderate GI can help control insulin levels and control weight, especially for people with diabetes.
Also, a study has shown that eating a banana every day lowers both blood sugar and cholesterol in people with high cholesterol.
High-quality, nutritious, dense, and low-calorie foods such as bananas are vital to a healthy weight loss plan.
Bananas can be comfortably enjoyed while being played or cooked raw or in a variety of dishes.
SUMMARY:
The proper nutrition and fiber in bananas make them an ideal part of a healthy weight loss plan.
11. Avocados
Avocados are a fat, high-calorie fruit grown in hot climates.
Half an avocado (100 grams) contains 160 calories, which makes it the highest calorie fruit. The same amount provides 25% of the RDI for vitamin K and 20% for folate.
Despite being high in calories and fat, avocados can promote weight loss.
One study found that more than 1 overweight people ate a diet that contained 200 grams of avocado or 30 grams of other fats (margarine and oil). Both groups have experienced desires to lose weight, which suggests that avocados are a smart choice for those who want to lose weight.
Other studies have shown that eating avocados increases feelings of fullness, reduces appetite, and improves cholesterol levels.
Additionally, a large study of American eating patterns has shown that people who eat avocados have a healthier diet, a lower risk of metabolic syndrome, and a lower body weight than people who don't eat them.
Avocados can be used as a substitute for butter or margarine on bread and toast. You can add them to salads, smoothies, or dops.
SUMMARY:
People who eat avocados tend to be underweight. Despite their high-fat content, avocados can help you lose and maintain weight.
BOTTOM LINE
Fruits are an essential part of a healthy diet and help you lose weight.
Most fruits are low in calories but rich in nutrients and fiber that can enhance your fullness.
Remember that it is better to eat whole fruits than juice.
What's more, eating fruit alone is not the key to losing weight. In addition to physical activity, you should strive to eat a healthy diet based on whole foods.
Article source healline.com
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