How To Use Fruits To Manage Your Weight

24 Apr 2021

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For most, following a weight loss regimen means reducing food intake and giving up their favorite food items. This becomes all the more difficult for the people with sweet tooth as giving up desserts is an added task to the entire regimen. Sounds tough, right? But it doesn’t have to be when you have the right weight loss training partner – fruits. Yes, fruits can help you lose weight, provide you with all the necessary nutrients and will also sate your sweetness-cravings. Learn more about which fruits can help you shed those extra kilos and how you can use them in the most efficient ways here. 

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Fat Burning Fruits

Apples

An apple a day keeps the doctor away… but did you know, it also keeps extra weight at bay? Yes, apples can help you get rid of excess weight. Apples are low in calories and high in fiber making you feel fuller throughout the day and help you avoid eating unnecessarily [1].  Studies also show that eating the fruit as a whole is better than having juice as it helps reduce hunger and controls appetite [2]

If you don’t wish to have the entire fruit, you can add a few slices as topping to your favorite salad, dip them in Greek yogurt and munch, or even consider adding them to your oatmeal bowl as they serve as a natural sweetener. 

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Berries

Berries are packed with nutrients and antioxidants while being low on calories. In addition to being helpful for people who are overweight, berries can also help improve overall health by decreasing cholesterol levels, reducing blood pressure and lowering inflammation in the body [3].  

Being one of the best fat-burning fruits, berries can be enjoyed with salads and yogurts, or can simply be munched on for nutritious evening snacks. 

Oranges

Oranges, like most citrus fruits, are enriched with vitamin C and fiber and have a low amount of calories, making them one of the best fruits for weight loss. Oranges when eaten whole as they are filling and nutritious. Studies have shown that eating orange slices are more beneficial than consuming orange juice as they help control hunger which in turn restricts calorie intake, resulting in weight loss [4]

Bananas 

You may have heard or read that banana and weight loss don’t go hand-in-hand, but we assure you, bananas can help you get in shape. Although they are high in calories as compared to the other fruits, bananas have a low to medium glycemic index (GI), which helps control insulin levels and regulate weight. They are also rich in nutrients such as potassium, magnesium, manganese, fiber, antioxidants, and vitamins A, B6 and C [5].

You can simply peel the skin and enjoy the sweet delight or make a nice smoothie for your post workout sessions. 

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Avocados 

Sure avocados are rich in fats, but the fats found in this fruit are healthy and highly beneficial for you. Despite being high in fats and calories, avocados can help you lose weight and studies have backed this claim. Avocado’s weight loss benefits are attributed to the fruit’s ability to make you feel fuller for longer, helping you avoid consuming excess calories. Many more studies indicate that avocados are a smart choice if you wish to lose weight [6].   

The Last Word

When it comes to weight loss, a well-balanced diet is equally important as working out. Fruits are an essential part of your diet, therefore making them a part of your meals is crucial. Keep in mind that it’s ideal to eat whole fruits rather than consuming their juice. Most fruits are low in calories, high in fiber and packed with essential nutrients that not only help you lose weight but also improve your overall health. 

References: 

  1. https://www.healthline.com/nutrition/best-weight-loss-fruits#TOC_TITLE_HDR_3
  2. https://pubmed.ncbi.nlm.nih.gov/19248858/
  3. https://pubmed.ncbi.nlm.nih.gov/22082311/
  4. https://pubmed.ncbi.nlm.nih.gov/23164702/
  5. https://www.healthline.com/nutrition/best-weight-loss-fruits#TOC_TITLE_HDR_11
  6. https://www.mdpi.com/2072-6643/11/5/952/htm

 

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