When it comes to shedding those extra pounds and achieving your desired weight, including the right fruits in your diet can be a game-changer. These delicious and nutrient-packed options can provide a refreshing and satisfying way to support your weight-loss journey.
Here are the best seven fruits that can help you on your path to a healthier you!
- Apple
The old saying “an apple a day keeps the doctor away” holds true for weight loss too. Apples are low in calories and high in fiber, making them an excellent choice for a satisfying and healthy snack.
Consuming foods that are high in fiber can assist to slow digestion, which in turn can keep you feeling full for extended periods of time. Leaving the skin on ensures you get the most filling and fiber-rich meal possible. According to the data provided by the United States Department of Agriculture (USDA), a single apple contains 94.6 calories and 4.4 grams (g) of fiber, which represents roughly 17 percent of the daily value (DV). - Avocado
You might not consider tomatoes and avocados to be fruits in the same way. But avocados, despite the fact that they may look strange in a fruit bowl, can be an excellent addition when it comes to achieving weight loss objectives, according to Lawder. This is due to the fact that avocados are one of the plant foods that contain the highest percentage of fat, and the USDA reports that around 82% of the calories in an avocado come from healthy fats. - Banana
According to Kelsey Kunik, RDN, a dietitian located in Saginaw, Michigan, “bananas get a bad rap for being ‘too high’ in carbs,” which is a common misconception. According to her, the idea that eating fruit might lead to weight gain is widespread despite the fact that it contains a lot of natural sugar, which the body processes into carbohydrates. People who are following a low-carb diet, such as the keto diet, are frequently advised to stay away from fruits such as bananas. Some of the carbs that come from bananas are in the form of fibers called pectin and resistant starch. According to Lorencz, both of these can actually help manage blood sugar levels and do not cause a surge in blood sugar levels. Bananas with a deeper green color typically have more resistant starch. The starch in bananas that are really ripe has been transformed into sugar. This is vital information to have because resistant starch gets its name from the fact that it is resistant to digestion. According to research, this is a positive trait because resistant starch acts similarly to fiber in that it slows down digestion. This prevents you from feeling hungry for a longer period of time and also maintains stable blood sugar levels, which enables you to sustain your energy levels. This can prevent a drop in your blood sugar level, which would otherwise have you searching for something sweet to perk you up again.
- Mango
Mangoes provide that no-sugar boost you crave, and they can even help improve your metabolism and lessen inflammation, according to Lawder. Talk about a real sweet superhero!
In addition, one study discovered that eating mangoes led to a reduction in blood pressure and assisted with the regulation of blood sugar, both of which have an effect on metabolism. According to the findings of the investigation, it also reduced inflammatory markers. - Orange
According to the USDA, a medium size orange contains 2.8 grams of fiber. But this is only true if you consume the fruit in its natural form, so keep this in mind if you’re trying to reduce the size of your waistline through your diet.
Instead of drinking orange juice, eat whole oranges or oranges that have been sliced into pieces. Also, oranges are loaded with vitamin C, which offers numerous health benefits, including boosting your immune system, helping your body make collagen, and assisting with the absorption of iron. The United States Department of Agriculture reports that one orange has 82.7 mg of vitamin C. - Pineapple
In addition to providing another large dose of vitamin C — the USDA reports that one cup of pieces contains 78.9 mg — pineapple has a high water level. Hydration has been demonstrated in multiple studies to help with weight loss, and pineapple has a high water content. - Raspberries
Not only are raspberries loaded with antioxidants, but they also have a few calories per serving. Their high fiber content aids in promoting a feeling of fullness and reducing overeating.
According to the findings of many pieces of research, berries, in particular, are frequently considered examples of superfoods due to the high levels of vitamin C and vitamin E that they contain. Antioxidants are substances that help protect against the development of chronic diseases. The United States Department of Agriculture reports that one cup of raspberries contains 32.2 milligrams of vitamin C and 1.07 milligrams of vitamin E.
Incorporating these seven fruits into your diet can provide you with a variety of flavors, nutrients, and textures that can enhance your weight loss journey. Remember, while these fruits can be incredibly beneficial, balance and moderation are key. Pairing them with a well-rounded diet and regular exercise will help you achieve lasting results.