There are a lot of moms out there who want to lose weight but have little time for exercise. So what's a mother to do in this situation? Have you ever considered a few best fruits for weight loss?
You don't have to pop those weight loss pills just yet, mommies. There's a much cheaper and far healthier alternative: fruits!
That's right. Certain fruits can actually help you lose weight in the most delicious way.
Bear in mind that it’s not just what kind of fruits you eat, but also the amount of fruit you have in your diet. According to the World Health Organisation, eating at least five 80g servings of a variety of fruits and vegetables daily can lower the risk of serious medical problems like heart congestion.
These are the best fruits for weight loss:
1. Avocado
A 100g serving of avocado is moderate to rich in B vitamins and vitamin K. It also contains a good amount of vitamin C, vitamin E, and potassium.
Avocado contains less calories in relation to its weight. A 50g serving of avocado contains 80 calories, so it’s easy to substitute certain parts of your diet with the fruit. You can put them in sandwiches, sushi rolls, ice cream, shakes, smoothies, salads, and guacamole.
Around 75% of an avocado’s energy content comes from fat, which is mostly monounsaturated fat. So it’s a great replacement for fatty foods.
They’re also great for curbing hunger. A study indicates that meals with avocado tend to satisfy hunger pangs longer than meals without avocado. Isn't it one of the best fruits for weight loss?
For delicious avocado recipes, you can check them out here.
2. Lemon
As a citrus fruit, it’s a rich source of vitamin C, providing 64% of the daily value in a 100g serving of lemons. It also has riboflavin, vitamin B, phosphorus, and magnesium.
Drinking lemon water, lemon juice, and honey lemon tea are good alternatives to drinks that are loaded with sugar. You can drink a concoction of lemon and honey every morning to help you lose weight.
For some zesty lemon recipes, you can find them here.
3. Watermelon
One of the best fruits for weight loss, watermelon contains 46 calories in a single serving (1 cup). Since 90% of its weight is water, it’s best for satisfying your hunger while you're trying to lose weight.
It’s rich in Vitamin A, B, and C. It also contains lycopene, which is said to help prevent heart disease and cancer. It’s also a good source of arginine, which helps lower blood pressure.
If you want to make your own watermelon recipe, you can check them out here.
4. Orange
Oranges are a great source of natural sugar. They also have a low calorie count, so they're a healthy option for when you want to satisfy your sweet tooth. Still, oranges aren't a magic replacement for all sugary things. It’s still important to keep a balanced diet while keeping oranges as a supplementary source of nutrition.
Including oranges in your diet helps control your weight because of its dietary fibre content. Fibre swells with water and keeps food in your stomach long after a meal, so you’ll feel full longer after eating.
The Linus Pauling Institute stated that the role of fibre in weight loss still requires more study. But research does show that people with high-fibre diets are more likely to be leaner, and are less likely to gain weight compared to people who have low-fibre diets.
It’s better to eat oranges instead of drinking processed versions like powdered orange juice. Real oranges (and fresh orange juice) have more fibre and no artificial sugars.
For some tangy orange recipes, you can check some of them out here.
5. Pomegranate
The fruit is a rich source of dietary fibre (around 20% Daily Value), which is all contained in its edible seeds. So don’t discard the seeds!
A 100g serving of pomegranate seeds provides 12% of the Daily Value for vitamin C, 16% for vitamin K and 10% for folate.
Need a pomegranate recipe? Don't worry, here's a list for you.
6. Pineapple
This fruit has low calorie content in proportion to its size, so it helps you get full faster and longer as you consume fewer less calories. It’s rich in fibre, vitamins, and minerals, and it’s sweet to boot!
A cup of raw pineapple has 83 calories. Just try not to eat canned pineapples because it has heavy syrup (which is high in calories). If you’re buying canned pineapples, get the ones that are packed in water or pineapple juice.
If you're looking for pineapple recipes, we got them right here.
7. Guava
The delicious tropical fruit is rich in roughage – a fibrous indigestible material in vegetables and fruits that aids the passage of food and waste products through the digestive tract.
It’s also rich in vitamins, proteins, and minerals. It has a small number of digestible carbohydrates and zero cholesterol. Raw guavas have a lot less sugar compared to apples, oranges and grapes, so you can rest assured that your metabolism will be regulated.
For some interesting guava recipes, check them out here.
8. Grapefruit
The fruit was first created by breeding a pomelo with an orange in the 18th century. It’s rich in vitamin C, folic acid, and potassium. Grapefruits of the pink and red varieties are rich in vitamin A and lycopene.
Grapefruits are also rich in pectin, a soluble fibre that binds to cholesterol in the gastrointestinal tract (reducing blood cholesterol levels) and slows glucose absorption by trapping carbohydrates. This mechanism seems to increase viscosity in the intestinal tract, leading to reduced absorption of cholesterol from bile or food.
Need grapefruit recipes? We got you covered.
9. Apple
Eating an apple with the skin on gives the body around 4.4g of fibre, around one-fifth of the recommended daily intake. It’s also rich in the soluble fibre pectin.
According to a study published in Nutrition Journal, eating apples (or pears) before meals resulted in significant weight loss: “Apples were most consistently associated with reduced risk of cancer, heart disease, asthma, and type II diabetes when compared to other fruits and vegetables and other sources of flavonoids. Apple consumption was also positively associated with increased lung function and increased weight loss.”
Apple recipes are as common as...well...apples. So here's a few to get you started.
10. Banana
Bananas are known for being a great snack before and after a workout. They are healthier than energy bars as they are less sugary and do not contain any artificial chemicals. One banana contains 105 calories and three grams of dietary fibre, which makes it helpful in regulating weight gain. Again, one of the best fruits for weight loss.
Bananas also help protect your body against muscle cramps, keep blood pressure low and stabilized, and prevent acidity. One banana a day will do. Eating too many bananas will raise your potassium too much. And we all know too much of a good thing is bad.
Don't know what to do with your bananas except eat them on its own? Try these recipes.
11. Tomato
Surprised? Remember, tomatoes are fruits, not vegetables. So it's totally one of the best fruits for weight loss. Tomatoes have been found to reduce inflammation and water retention in the body. They also help reverse leptin resistance. Leptin is a type of protein that helps regulate the body’s metabolic rate and appetite.
Tomatoes are low in calories, and have high water and fibre content, making them a good food for curbing your hunger pangs. They also have lycopene. Indeed one of the best fruits for weight loss.
Looking for tomato recipes? We know what you're thinking: pasta sauces and salsa, right? Here's some more recipes you can try!
Along with eating fruit, remember this
Though these fruits are best for weight loss, this doesn’t mean you should ignore your whole diet altogether. Eating these fruits is only as good for your health as your whole diet plan.
So make sure you don’t eat too much of these. Always eat balanced meals. And don’t forget to get a good night’s sleep and plenty of exercise!
Do you have other fruits that you think are great for losing weight? Let us know in the comments!
Republished with permission from: theAsianParent Singapore