Fruits are nature’s ready-made snacks packed with vitamins, fiber, and other nutrients that support a healthy diet.
In fact, eating fruit is linked to a lower body weight, belly fat burning and lower risk of diabetes, high blood pressure, cancer and heart disease.
Losing weight is not an easy feature, the journey can be an overwhelming affair, especially when the results are not quick.
Each body takes its own time to process and adapt to changes.
Therefore, if you are looking to lose weight, I advise you hang in here as you’ll get to know some essential fruits to include in your diet.
The fruits listed in this article will help you lose weight in United States of America, the United Kingdom, Canada, Australia, Germany, Netherlands, Sweden, New Zealand, India, Pakistan, The Philippines, Brazil, Nigeria, South Africa, Ghana, Cameroon, Egypt, Ethiopia, Tanzania, Kenya, Dubai, Malaysia, and perhaps anywhere else in the world.
Best Fruits for Losing Weight [Your Weight-Loss Diet]
Here are fruits that are known and proven to aid weight loss and belly fat reduction.
1. Apple
Apple is one of the best fruits to help you control your weight.
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams).
Also, apples contain pectin that mixes with the flavonoids to depress the levels of fat circulating in the blood, preventing fat absorption.
Eating an apple before every major meal will make you feel less hungry and prevent you from overeating.
So, try eating not one, but three apples a day, to keep the doctor away and also improve your weight loss journey.
2. Avocado
Avocados are high in fiber, which helps to reduce belly fat by suppressing appetite, promotes weight loss and metabolic health.
If you’re really watching your weight, it’s probably wise to stick to about one-half to one whole avocado per day, assuming you are also eating other sources of healthy fats.
3. Bananas
Bananas are one of the best fruits for weight loss in Nigeria, as they are heavy and keep hunger in check.
Though high in calories, they are rich in healthy fibers that help curb appetite and make the body burn fat and lower your blood pressure.
Unripe bananas contain resistant starch, which can help make people feel fuller for longer periods.
You can eat up to one banana a day as part of a healthy diet for weight loss.
4. Grape Fruit
Grapefruit is an excellent source of fiber, low in calories and virtually fat-free; meaning adding them to diet may help speed up the pace of your weight loss program.
It also takes more energy to digest this fruit, hence it helps you burn more calories.
Its high-water content helps to cleanse the system from within and keeps you hydrated and satiated.
5. Green Plantain
Some of us enjoy and prefer fried plantains, but it’s not really healthy.
If you really want to lose weight sooner, then try including boiled green plantain in your dishes as it will help keep your weight in check.
6. Lemon
Lemons help one lose weight; thanks to its vitamin C and antioxidants that promote good digestion.
Lemons have diuretic properties, which help in detoxifying the body, burning fat.
Lemons also help to reduce your risk of heart disease, anemia, kidney stones, digestive issues, cancer, make your skin look fresh, and also a good facial spot remover.
Regular water and lemon water can help promote satiety and fullness, which may decrease calorie intake and lead to weight loss.
The best time to consume lemon water is mornings.
Mornings are said to be the best time to put in all efforts to lose weight, as your metabolism is at its peak.
7. Mango
Mangoes are another good low-calorie fruit to add to your diet when trying to lose weight since they are rich in fiber, vitamin C, vitamin A, iron, copper, potassium which are all important for our health.
A medium-sized mango has nearly 150 calories.
Consuming mangoes after meals increases your overall calories intake.
Avoid having mangoes at night; it is preferable to have it during the first half of the day.
8. Oranges
Oranges are low in calories and full of nutrients, fiber, vitamin C and potassium, which can help you burn belly fat fast.
Added to that, the opaque membrane around each wedge has hesperidin, which may help lower cholesterol.
They also promote healthy skin and lower the risk of several diseases.
9. Pawpaw (Papaya)
Pawpaw is low in calories and an excellent source of fiber, folate and vitamin C and have been shown to improve satiety and lower the risk of weight gain.
Pawpaw also contains papain, a substance that helps improve your digestion.
So, if you’re looking to lose weight quickly, try eating pawpaw during breakfast and as a snack, between lunch and dinner.
For breakfast, pair pawpaw with a source of good quality protein and a small amount of healthy fats.
Eating pawpaw as a healthy snack after lunch helps you stay full for longer.
10. Pears
Pears are rich in essential antioxidants, plant compounds, and dietary fiber.
One pear contains six grams of fiber, making it a great fruit to help keep you full, eat less, lead to weight loss and reduce risk of cancer, diabetes, and heart disease.
11. Pineapple
Pineapple is not only low in calories but also rich in nutrients and this makes it a perfect weight loss food.
Pineapple contains bromelain, a digestive enzyme that has anti-inflammatory properties and shrinks belly fat.
Pineapple has a good content of water in them; thus, it helps in hydration.
And if your body is hydrated enough, then losing weight becomes really easy.
Have a glass of fresh pineapple juice after your exercise or even in between your meals to tame your cravings.
12. Strawberry
Strawberries are a great addition to a weight-loss diet.
They’re natural fat-cutter; low in calories, highly nutritious and helps our body release fat-burning enzymes at a faster rate.
Eating strawberries with meals has been shown to help stabilize blood sugar and insulin levels and decrease markers of inflammation and LDL cholesterol.
13. Watermelon
If you have a huge fat belly which you have decided to lose, then watermelon should be in your top list as it contains a few calories and a good amount of water making it one of the best fruits to eat if you’re trying to lose weight.
An ideal quantity to consume should be of a 1:10 ratio.
If your body weight is 50 kg, then you should consume 5 kg of watermelon every day.
Also, it isn’t recommended to consume watermelon after 7 PM because it is slightly acidic and if consumed at night, it may delay the process of digestion when the body is inactive.
The best time to eat watermelon is around 12-1 PM when your digestion rate is possibly high and active.
Conclusion
All these fruits are rich in nutrients, fiber, antioxidants, and minerals and keep you active all day.
Although consuming them will help you lose weight; you should have a check on your calorie intake.
These fruits can also cause weight gain if eaten the wrong way.
Make sure you start with the right choices and be aware that your diet plays a major role in weight management.
Note: You cannot have some of these fruits if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.
Hope this information was helpful.
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