Top 7 Most Weight Loss Friendly Fruits
N.B. This blog is also available in Finnish and you’ll find it here
Whether or not you should eat fruit while dieting has always been a controversial topic. You haven’t been able to avoid the headlines, that scream that the fruits will make you fat and you have to skip them if you ever will get fit. Well, in my opinion, you should always include some fruits (One adult portion of fruit or vegetables is 80g, and you should aim 5 of them daily) into your diet, but just choose them carefully, if your goal is to lose weight.
Like all the food in the world, fruits contain calories and especially carbs, that are usually stricted while dieting. Fruits, however, contain also a bunch of nutrients that are beneficial to your health, and those much-feared carbs in them don’t have a huge impact on your blood sugar levels (sugar crash effect!), as most fruits have a low glycemic load. They also fill you with fiber, that helps you feel fuller while eating fewer calories and is a key to your happily working digestion. The list of the health benefits could go on and on, but you got the point!
I mentioned above, that there are differences between the fruits. I gathered here a list of my favorite fruits that are healthy and will help you to lose weight when eaten in moderation:
Watermelon. It’s high in water content (90%) and a 100g serving contains only 30 calories, so it’s perfect weight loss food. Studies have also shown that watermelons are a rich source of amino acids called arginine which helps burn fat. I use a watermelon here as an example, but all the melons will do the magic for you!
Strawberries. They are low in calories and sugars (47kcal/100g), but offer you a lot of fiber. Strawberries can also stimulate your metabolism and suppress your appetite, and even help control blood sugar. And what’s best; they will help to keep a sweet-tooth under control!
Oranges. They are super sweet and juicy (bye, bye sweet cravings!), low in calories and energy density (47 kcal/100g), and high in filling fiber. One medium orange has 62 calories and 3.1 grams of fiber, so you’ll feel satiated longer with fewer calories.
Grapefruits. It’s loaded with fiber, low in calories (35kcal/100g), has compounds that can reduce insulin levels (your body can more efficiently use food for energy rather than storing it as fat!) and its high water content helps increase feelings of fullness while providing very few calories. Those lower insulin levels also help curb appetite, so you don’t feel the need for snacking after eating a grapefruit!
Apples. They are great sources of hunger-satiating fiber, and combined with a high water content, they will keep you full until your next meal. Apples are low in calories (41kcal/100g) and the low-sodium content in them can help prevent excess water weight and retention.
Avocados. Stabilizing blood sugar has never been so tasty! Most people who follow a restricted carbs diet fail to increase their fat content high enough to keep their bodies and metabolisms operating optimally. One avocado offers you about 20 grams of healthy fats which over the course of a day is relatively low. They also provide nearly 20 vitamins, minerals, and phytonutrients essential for healthy weight management, including satiating fiber and vitamin K, which is a nutrient that helps regulate sugar metabolism and insulin sensitivity.
Tomatoes. Yes, tomato is a fruit and it has a relatively high water content! They’re delicious, low in calories (23kcal/100g), full of antioxidants and reduce water retention. Tomatoes also reverse leptin resistance, that is a type of protein which prevents our body from losing weight. Just remember that ketchup doesn’t go in this category!