6 FABULOUS FRUITS THAT COULD HELP IN WEIGHT LOSS
- GRAPEFRUIT:
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Fiber and antioxidant-rich fruits like grapefruit may help to protect against heart disease and stroke. Grapefruit’s fiber-rich content may also help you feel fuller and eat fewer calories throughout the day, which may help with weight loss.
Adding grapefruit to your regular diet can offer some benefits, possibly even weight loss. The fruit is an excellent source of vitamins A and C and the antioxidant lycopene and some flavonoids.
Compared to other fruits, grapefruit is low-calorie and lower in carbohydrates. A full serving of grapefruit (154 grams) has about 2.5 grams of naturally occurring dietary fiber. Grapefruit is a filling low-calorie, snack. Between the sour taste and the time it takes to peel them, you also can’t mindlessly munch your way through several hundred calories worth of grapefruit the way you might go with other snacks.
2. APPLES:
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Apples are low in calories and high in fiber. They have also been found to support weight loss. Apple’s impressive fiber content makes it a favorite of nutritionists across the globe. A medium-sized apple contains about 4 grams of fiber, which can alone account for 16% of recommended fiber intake for women and 11% for men.
It is specifically abundant in pectin fiber that helps lower the body’s absorption of excess dietary fats. It also keeps you full for longer. Fiber delays digestion, which helps you keep satiated and prevents you from bingeing on other fattening and sugar-laden foods.
In the long run, this aids in weight loss.” In addition to aiding digestion, the fiber also feeds the healthy gut bacteria, which in turn helps fasten your metabolism and facilitates weight control.
3. BERRIES:
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Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness. This may decrease your calorie intake and make weight management easier.
Because of their fiber and liquid content berries give us a sense of fullness, Copperman says, and feeling sated is an important part of managing your diet. Berries are low in calories, too, making them a diet-friendly choice. In 1 cup, raspberries have 64 calories, blackberries have 65 calories, blueberries have 86 calories, and strawberries have 48 calories, per the USDA.
Even if you’re on a very low carbohydrate diet, like the ketogenic diet, you may be able to include fruits like berries in small amounts. For example, 10 raspberries have 2.3 g of carbs and 1.2 g of fiber.
4. KIWI FRUIT:
They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch (3.1-cm) reduction in waist circumference. Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health all additional weight loss benefits
Kiwi and other fruits provide a range of health benefits due to their nutritional contents. Kiwis are a good source of vitamin C, antioxidants, and fiber. Antioxidants including vitamin C, choline, lutein, and zeaxanthin — help remove free radicals from the body. Free radicals are unstable molecules that the body produces during metabolism and other processes.
This low-calorie yet nutrient-dense snack is packed with filling fiber to help keep you satiated. Kiwis are also over 90% water which can help hydrate the body.
One kiwi weighing 69 (g) provides 64 milligrams (mg) of vitamin C. This represents 71–85% of an adult’s daily vitamin C requirement.
One kiwi contains about 215 (mg) of potassium or nearly 5% of an adult’s daily requirement.
One kiwi provides around 17.2 micrograms (mcg) of folate or just over 4% of an adult’s daily requirement.
One kiwi provides 23–30% of an adult’s daily requirement of the vitamin.
5. BANANA:
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Filling up on high-fiber, low-calorie snacks can help with weight loss and weight maintenance. These foods help in preventing the feelings of hunger and subsequent overeating, without adding lots of unnecessary calories to your diet. In fact, bananas could help fill you up a lot better than other higher-calorie snacks.
“Bananas are a great source of multiple key nutrients like fiber, potassium, vitamin B6, vitamin C, magnesium, and manganese,” says Chelsea Tersavich, a physician assistant who is a nutrition-outreach fellow through the PA Foundation, a position that challenges her to educate the public to be healthier. “The fiber intake keeps us full during the day, which leads to a decrease in the total amount of calories we take.”
The fiber in bananas is a key part of their benefit for weight loss. The fiber in a banana accounts for 12% of the recommended daily value, which directly contributes to weight loss. In fact, eating a high level of fiber may cut the risk of gaining weight by up to 30%.
A medium-sized banana does have 110 calories, while a single serving of strawberries (about eight berries) has only 50 calories. Despite this caloric difference, the fact that bananas offer phytochemicals and a host of vitamins that can make them a strong addition to a healthy weight-loss plan. The high fiber content in bananas keeps you feel full for a longer time.
6. AVOCADOS:
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Avocados May Help With Weight Maintenance
· They are burned at a higher rate than other types of fats.
· They may actually increase the rate at which fat is burned.
· They may cause your body to burn more calories after eating.
· They can reduce appetite and decrease the desire to eat after a meal.
Avocado is like the homecoming queen of the fats parade. Avocado is actually a single-seeded berry native to Mexico, but it’s quite unlike the blueberries and strawberries you typically find in the produce section. It has multiple health benefits, too.
The number of calories in avocado far exceeds the 1 calorie in a single raspberry, each avocado has 322 calories and 29.5 grams of fat. So, it’s safe to say the avocado can arguably be considered more of a fat than a fruit.
Moreover, it’s the monounsaturated fat content of an avocado–20 grams per berry–that researchers say makes it so special, and deserving of health food fame. With its proven ability to lower cholesterol, quell hunger pangs, and even spot-reduce belly fat, the avocado is ultimately one of only a few perfect foods to lose weight.
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