A recent study found that eating five portions of fruits and veggies a day is a great way to live a disease-free life. Fruits are natural superfoods with immense benefits that help in weight loss – they are high in fibre, contain natural sugars and help keep hunger pangs at bay. One portion of fruit is defined as 80g of fruit so one medium-sized apple would constitute one portion.
Fruits are not only a great source of vitamins, nutrients and fiber for us, they are actually a great food source for people looking to lose weight as well. This is because fruits contain natural sugars which are low in calories but are large in volume.
If you are embarking on a weight loss journey, fruits have the potential to keep you from getting hunger pangs. Don’t be frustrated by diets that require a daily count of your calorie intake anymore. We show you 15 fruits that promote faster weight loss, in a healthy way.
1. Avocados
Avocados are rich in healthy fats. They also have a high content of monounsaturated oleic acid and water. This ‘good fat’ found in avocados increase metabolism and increase the production of testosterone, a hormone which aids in fat loss.
2. Apples
An apple a day not only keeps the doctor away, apply also helps supercharge your fat metabolism. It is full of soluble fiber called pectin which keeps you feeling full and your appetite in check. Pectin also has the ability to limit the fat absorbed by body cells. Therefore, an apple eaten before a meal is likely to limit the amount of fat absorbed into your body.
One medium-sized apple contains around 50 calories and doesn’t have any fat or sodium. In fact, a Brazilian study found that women who ate apples before their meals lost 33% more fruits than those who didn’t eat them!
Apples also contain polyphenols and fiber which cannot be digested. In the colon, they ferment and are the nutrients for good bacteria in the body. A balance in the microbial environment in the body boosts the feeling of fullness and reduces the risk of obesity.
3. Watermelon
The watermelon is your go-to fruit for weight loss. It’s high in water content (90%) and a 100g serving just contains 30 calories. They’re also a rich source of amino acids called arginine which helps burn fat.
Watermelon helps reduce fluid retention, constipation, skin disorders and promotes weight loss. Consuming water melon at least once per day lowers fat accumulation, increases absorption of healthy lipids and reduces the occurrence of muscle soreness.
4. Pears
The pear fulfils one quarter of your daily fibre requirement and is great for your digestive system. It also helps reduce cholesterol levels, reduces the risk of coronary heart diseases and type II diabetes. By ensuring that your digestive system is functioning optimally, waste in your body can be cleared efficiently and promote overall better digestion. The fibre content keeps you satiated for longer than normal and the fruit also packs a mean punch thanks to the fact that it’s rich in Vitamin C.
5. Peaches
These fruits function in cleansing the intestines. Peaches contain ‘phenolic’, a compound that prevents accumulation of belly fat.
6. Strawberries
Strawberries stimulate the production of leptin and adiponectin hormones. These two hormones function by increasing metabolism and burn fat efficiently, making for great fruits to aid in your weight loss program.
Strawberries also have anti-inflammatory enzymes that aid in the healing of tissue damage which may occur when you exercise extensively in your quest to lose weight.
7. Lemon
Lemons are high in vitamin C and citric acid. They are also rich in fiber which helps reduce constipation, indigestion and obesity.
8. Apricots
Fresh apricots are an excellent choice for weight watchers, or those wishing to shed a few extra pounds. Apricots is full of insoluble fiber that absorbs water and contributes to a feeling of fullness in your stomach.
Apricots also promote quicker movement of food through your digestive channel and help maintain a healthy immune system. They contain an abundance of beta carotene which is an antioxidant and beneficial for your body.
9. Coconut
Coconut fruit contains oil that has a thermogenic effect, which means it has the ability to raise body temperature. This means metabolic rate and overall energy consumption which enables a person to lose weight more easily.
The fruit also has enzymes that increase the metabolism of the liver. The liver is then able to regulate sugar more efficiently, preventing increase in blood sugar levels which is associated with obesity.
Coconut is also full of medium chain fatty acids that cannot be stored in the body as fat. Eating coconut also makes one feel full easily to prevent over eating.
10. Pomegranate
Pomegranate packs antioxidants which help in eliminating toxins in the body. Pomegranate also reduces storage of bad cholesterol otherwise known as Low Density Lipoprotein (LDL). Some studies have shown that pomegranate cause a person’s appetite to shrink and thus consume less food.
11. Cantaloupe
Cantaloupe also known as muskmelons or rock melon is a fruit that is rich in vitamin A, C and B. Vitamin A is essential for healthy eyes while vitamin C helps protect your body from free radicals by stimulating the white blood cells to fight infections fast.
This fruit also has high fiber content. All the nutrients packed in this fruit guarantees a healthy body. Having a healthy body means having the right mechanism for efficient carbohydrate metabolism, ensuring fat burning instead of fat storage.
12. Papayas
Papayas are loaded with an enzyme called papain which promotes digestion and prevent stomach ulcers. Papayas are also rich in vitamin A and C. Including papayas in your diet will result in efficient and quick digestion of food, therefore eliminating sugar storage in the body.
13. Blackberries
Blackberries are full of fibers and are packed with vitamin C. The high fiber content in this fruit means that your body will utilize more energy digesting them than storing sugars. Blackberries also work as a great snack which curbs sugar cravings so that you don’t reach out for that cookie or dessert outside of meal times.
14. Blueberries
Blueberries have gotten attention as a superfood and efficient fat fighters. They are full of phytonutrients, are sweet and low in calorie. Consuming blueberries not only aid in weight loss, but also help to eliminate free radicals which cause cancer. Research done by Texas Women’s University show that blueberries fight fat cells and can result in weight loss.
15. Oranges
Oranges are full of Vitamin C which is a key ingredient in the production of collagen, a protein that keeps your skin looking fresh by preventing sagging and aging. Being a great source of water, vitamins and fiber, oranges ensure your skin always remain youthful while your body continually sheds off excess weight.
Not only is the orange great to taste, 100g of this fruit only contains 47 calories which is great for someone looking for a snack while trying to follow a strict diet. It’s also sweet which will help take care of the cravings every dieter has for something sweet!