Eating fruits have several benefits. From keeping a doctor away to helping you recover from a nasty hangover, the fruits can come in handy in plethora of situations. Though, not all the fruits are same, but it is a common wisdom that having them in moderation is good for your general health. The common health benefits of fruits include combating high blood pressure, minimizing bone loss, lowering the risk of heart disease and diabetes and enhancing the red blood cells production.
Also, there are several fruits which, when consumed in moderation can aid in weight loss. Yep, you heard it right. And, here is the list of fruits that will definitely help you cut the flab and trim inches of your burgeoning bellies.
Since, avocado’s rise to popularity and fame, it has won different titles from different individuals and organizations, the one of them being ‘the wonder fruit.’ However, I like to call them the ‘greatest paradox’ in the fruits. To begin with, this Mexican fruit has 29 grams of fat, which is almost 10 to 20 times more than you will find in any other fruit. It would be more apt if you call it a fat fruit (another interesting title, I think). And, if I say that this fat fruit can help you lose weight, I know you would be thinking how. Bear with me for a moment. What makes avocado so special is 20 grams of mono-unsaturated fat content. This helps avocado in reducing cholesterol level and quelling hunger pangs.
The low calorie content and high nutrient density makes avocado a dream fruit for the dieters. The high fat content and fiber keeps you full and sated for longer durations. The lower calorie means you won’t have to worry about crossing the daily calorie limit. And, the high nutrient density ensures that you get all the necessary nutrients even while being on a diet.
Pears are loaded with fiber and if, you have read any weight loss article, you would definitely know how much important consuming fiber is for the body. Pears contain nearly 20% of the body’s daily suggested amount of fiber. The fiber content of the pear makes it a great snack choice as it would keep you full and going till the next meal. Also, the fiber helps body absorb minerals and vitamins from the food and also regulates the digestive system.
Pears gives you an energy boost without the side effects of a crash. The pears have a high concentration of fructose and glucose, due to which, they provide a natural energy boost. Also, unlike many fruits, pears have a low glycemic index. Due to the low glycemic index, the absorption of carbohydrates in the blood stream is slow. Since the absorption is slow, there is no sudden sugar spike and no subsequent fall, which means you won’t suffer from unexpected sugar cravings.
Blueberries’ reputation as a superfood is well known. Its high vitamin content and antioxidant ability makes it a key ally in battling the fat accumulation. The blueberries are nutrients powerhouse with a very low calorie count. The presence of vitamin C, potassium and powerful antioxidants help blueberries neutralize the free radicals. The free radicals are rogue molecules that damage cell bodies and tissues, and disrupts body processes. Along with weight gain, this also results in several diseases.
Also, the blueberries have insoluble fiber and no fat, cholesterol or sodium. And, coupled by the fact that it has very low calories, it can be very useful in dieting. A half cup of blueberries has only 40 calories.
Not only, an apple keeps a doctor away, but it also melts the fat away. Apple is a nutrient dense, fiber rich and low calorie food that can keep you full for a longer period of time. And, the fiber present in the apples is not the ordinary kind of fiber. It is a rich source of powerful kind of fiber called pectin. The researchers at University of California have found that by swapping pectin for a regular fiber, the time taken by subjects’ stomach to empty was nearly doubled from one hour to two hours, which means that the pectin keeps your stomach full for the longer period of time.
In another study, it was found that participants who ate an apple or pear before meals had a better weight loss. The fruit made them feel fuller, due to which they ate less food, resulting in lower calorie intake.
The bananas are a healthy and nutritious snack choice, which being naturally sweet can help battle the sugar cravings. They are the ultimate go food that can speed up your metabolism and fill you up until your next meal. The bananas can be an especially great option for those who are dieting. In case, they suffer hunger pangs and are reluctant to eat anything due to the fear of consuming too many calories, they can go for bananas that have only 105 calories. Also, bananas are full of several B vitamins, including thiamine, riboflavin, niacin, folate and B-6. These vitamins play a key role in converting food into energy. This process is known as metabolism. It also converts carbohydrates into glucose, which is the main fuel for all body systems.
More precisely, it is the coconut water that can be extremely helpful in shedding pounds. In comparison to fruit juices and other drinks, the coconut has a high fiber content. In fact, it is one of the highest fiber containing drinks in existence. And, you have already read the benefits of fiber in the weight loss. Also, it has zero cholesterol and is extremely low on fat as well. The coconut water can be used as an effective post workout drink as it will re-hydrate your body, replenish the exhausted stores of minerals such as potassium, sodium and moreover, it has far less calories than the artificial drinks, you prefer. However, you need to be careful about what your coconut drink contains. Be careful about sweetener or sodium added by the manufacturers.
The dry fruits have very low water content and are laden with energy. The dry fruits included in diet along with fresh fruits have shown capability to reduce cholesterol, burn excess fat and aid in a healthy weight loss. As dry fruits are rich in carbohydrates and good fats, they can be beneficial in controlling hunger pangs and cravings as well. And, as you know, the lower the hunger craving, the lesser the intake of the food. This can be helpful in curbing the urge to snack on unhealthy foods such as chips and junk food. However, you have to keep in mind that dry fruits have significant calorie count, so you need to eat them in moderation. And, eat dry fruits at fixed time, when they can be most effective. For example, the almonds should be eaten in the morning after being soaked in the water overnight. The raisins and figs should be eaten during lunch.
‘Have a glass of lemon every day’ is the most common and oldest weight loss advice. But, is there any scientific foundation on which this advice is based? Or, is it just a myth? Yes, there is a scientific and logical explanation behind this advice. The lemon is a powerful liver detoxifier that stimulates enzymes and compounds in liver that prevent fat accumulation. The lemon is also known to fuel up your metabolism rate. Another great way in which you can use lemon water to lose weight is by using it as a replacement for high calorie beverages such as coffee with sugar, processed fruit juices and milkshakes. However, if you experience heartburn or acid reflux, then you need to abstain from lemon water.
The grapefruit diet also known as Hollywood diet has been around for decades now. The leading celebrities such as Kylie Minogue have used it to maintain their slim, trim and sexy figures. This diet plan involves having a grapefruit with every meal and cutting back on calories at the same time. And, now the scientists have also backed this popular diet for a weight loss. The study found that drinking grapefruit juice while eating fatty food lowers the amount of weight gained by almost one-fifth. It also lowers the blood sugar levels and insulin levels in the body.
The grapefruit with very low calorie count and high fiber content can also be used for meal replacement as it keeps you full for a longer duration of time. One serving of grapefruit has only 53 calories and about 2 grams of fiber.
The ability of pomegranate to boost the immune system has been well known. However, the role, it can play in a healthy weight loss program has been bit obscure from public knowledge. The pomegranate seeds despite, being so small, have a surprising high content of fiber, which means you won’t feel hungry any time soon after eating pomegranate seeds. The studies have also found that pomegranate seeds block triglycerides that are bad for your blood and body, which means that the fruit attacks fat even before it is stored in the body. Another great thing about pomegranate seeds is that it is full of antioxidants that help flush unwanted toxins out of your system and can be effective in tackling bloating.
The orange is the ultimate filling food, which means it is low in energy density. The low energy density means low calories per gram and due to this, you can eat a larger amount of the particular food without worrying about crossing the calorie intake limit. Also, the oranges have particularly high vitamin C content. And, the study published in March 2005 by “Journal of the American College of Nutrition” has revealed that people who consume more vitamin C have a lower body mass index in comparison to those who consume less vitamin C. Also, consuming plenty of vitamin C can help you burn fat more effectively during the exercise.
Papaya is an all-rounder fruit that is low on calories, fats and contains several important nutrients such as vitamins, iron, calcium, and riboflavin as well as few enzymes. These enzymes, especially the papain are known to speed up the weight loss process by promoting a faster transit of food through the gut. It is also reported that papain aids in breakdown of food in the stomach and assists in better digestion.
A study conducted by the scientists at the China Medical University in Taiwan revealed that drinking a glass of tomato juice daily for eight weeks decreased the waistline of subjects by nearly an inch. It was also found that the subjects lost nearly a pound of weight during the same duration. The tomatoes are loaded with vitamin C and lycopene, which boosts the production of carnitine in the body. Carnitine is an amino acid that speeds body’s fat burning process. Lycopene is also an antioxidant that can remove toxins from the body and negate free radicals.
The peaches are a perfect way to treat your sugar cravings. Not only, they are extremely low on calories (a fresh large 6-ounce peach contains 68 calories), the peaches are also the nutritious sources of vitamins A and C. One large peach has 2.6 grams of dietary fiber, which is 10 percent of the daily value based on a 2,000-calorie diet. You can add sliced peaches to a bowl of oatmeal for a high fiber and nutritious breakfast.
Cantaloupes are one of the most filling fruits. A cup of cantaloupes has just 60 calories and can keep you full for long time. In fact, you can have it for a breakfast. Also, it is actually high in protein and is rich source of other nutrients such as Vitamin C, Copper, Magnesium, Potassium, B1, B3, B6, and Folate.