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Fruits For Weight Loss: Top Fruits to Add to Your Diet to Help You Lose Weight
Editorial Team - Nov 7 - 9 min. read
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Fruits are generally low in calories yet rich in fibre, making them a great food for weight loss. You can add fruits like apples, berries, watermelons, papayas, grapefruits, kiwis, and bananas to your daily diet to reach your weight loss goals a little faster.
Of late, an increasing number of individuals are displaying a heightened awareness of their health and a willingness to opt for a more nutritious diet. The importance of maintaining an optimal body weight extends beyond just good looks, as it directly impacts an individual’s overall fitness.
Excessive body weight and obesity can lead to severe health issues, including cardiovascular diseases, Type 2 diabetes, inflammatory conditions, and kidney and liver problems.
Additionally, struggling with excessive weight can impact one’s self-esteem, potentially leading to feelings of low confidence, depression, and anxiety.
While many people set weight loss goals, only a fraction achieve them. The challenge often arises from individuals struggling to limit their calorie intake and adhere to a healthy diet.
Add Fruits to Your Daily Diet
If you are also willing to lose weight, add certain fruits to your daily diet and see wonders. They are packed with vitamins, minerals, iron, antioxidants, and other nutrients necessary for a well-balanced diet. Additionally, fruits are low in calories yet rich in fibre, which makes them a great food to lose belly fat naturally.
Apart from lowering body weight, eating fruits regularly can lead to several health benefits, including a lower risk of Type 2 diabetes, cancer, heart disease, etc. They also contribute to controlled blood pressure and active metabolism.
On top of everything, it is easier for your body to process natural sugars inside a fruit than the artificial sweeteners used for preparing junk foods, desserts, etc.
Top Fruits for Weight Loss
Not all fruits help in reducing weight. It is because different fruits contain varying levels of calories and fibre. Thus, you must choose the ones with lower calories and high fibre content.
Below are the top eight low-calorie fruits in India. Adding them to your daily diet plate can help you reduce your body weight effortlessly:
Berries – The Nutrient Powerhouses
Berries are among the top fruits for weight loss. The most common berries in India include strawberries, raspberries, blueberries, and blackberries. These fruits are low in calories but rich in essential nutrients, such as vitamins, minerals, fibre, and antioxidants. That is why they are also known as the nutrient powerhouses.
Below are the reasons that make berries the best fat-loss fruits:
- They are naturally low in calories, making them an excellent choice for snacking. They add natural sugar to your diet without the use of artificial sweeteners.
- They are a rich source of essential vitamins, minerals, and dietary fibres, essential for weight loss. For example, one cup of strawberries comprises just 50 calories but provides 3 grams of dietary fibre, 99% of Daily Value (DV) for Vitamin C, and 26% for manganese. Similarly, a cup of raspberries constitutes only 64 calories, 36% of DV for Vitamin C, and 12% for Vitamin K.
- Berries contain antioxidants, which help in combating free radicals in the body and facilitate overall well-being. Antioxidants can also help with inflammation and potentially aid in weight loss.
- Eating berries for weight loss also aids in maintaining blood sugar and cholesterol levels in your body, which are the critical contributors to obesity.
Apples – A Classic Food Choice for Weight Watchers
You must have heard the phrase, “An apple a day keeps the doctor away”. Thanks to their low calories and high dietary fibre content, apples are the ideal healthy fruits for weight loss. They are one of the prime sources of dietary fibre, polyphenols, and carotenoids, critical for weight loss in humans.
Below are the properties of apples that make them perfect fruits for weight loss:
- They can fight free radicals in the body, regulate gene expression, and alter the neuro-transmission of signals to fatty tissues, preventing them from expanding.
- An average-sized apple generally contains around 100 calories apart from 0.52 grams of protein, 4.8 grams of fibre, 9.2 milligrams of Vitamin C, and 12 milligrams of Calcium. It makes it a low-calorie yet nutrient-rich fruit.
- Apples have high water content, which helps you stay hydrated and feel full, reducing the chances of overeating.
- Apples have a low Glycemic Index (GI), and thus, they can help in regulating blood sugar levels. They can also reduce your cravings for high-calorie, sugary food.
- It is best to eat apples as a whole. Their peels contain antioxidants and compounds beneficial in reducing the risk of obesity.
Grapefruits – The Metabolism Booster
Grapefruits are the crossbreed fruits between the pomelos and oranges. They are a rich source of dietary fibre, Vitamin A, and Vitamin C. These citrus fruits are renowned for their potential to aid in dieting and weight loss.
Several studies and research suggest that grapefruits are one of the most effective fruits that burn belly fat and help maintain blood sugar levels in human bodies.
Below are the properties of grapefruits that are worth mentioning:
- Half of a medium-sized grapefruit contains around 45 calories, making it a low-calorie addition to your daily snack bowl. Additionally, it can provide approximately 50% of DV for Vitamin C and Vitamin A.
- Like other citrus fruits, grapefruits have high water content, helping you to stay hydrated and feel full throughout the day. They protect you from overeating and unhealthy fast food.
- Several studies have suggested that grapefruits help catalyse the metabolism rate of your body. High metabolism leads to reduced insulin resistance, ultimately aiding in weight loss.
- Grapefruits have low GI. It means that they release sugar into your bloodstream very slowly, helping in regulating your blood sugar level.
Avocados – The Perfect Heart Buddy
Avocados are not only the best fruits to lose belly fat, but they are also the perfect food for your heart health. Although they are technically a fruit, they are often considered a part of the vegetable group owing to their creamy texture and fleshy exteriors.
The primary properties of avocados include:
- Avocados are a rich source of calories and fats. It makes them better alternatives to unhealthy snacking items, such as fries, chips, cookies, etc. They can help you feel satisfied and curb the overeating instinct.
- Avocados are an excellent source of natural fibre. As per the National Centre for Biotechnology Information (NCBI), a medium-sized avocado can contain 114 Kilo Calories, 6 grams of dietary fibre, 345 milligrams of potassium, 6 milligrams of Vitamin C, 43 micrograms of Vitamin A, and 14 micrograms of Vitamin K.
- Avocados are very good for your heart health as they can fight excessive cholesterol in your body and speed up your metabolism rate.
- Avocados can help in controlling your appetite, thus reducing the consumption of unhealthy foods with high calories and zero nutrients.
Bananas – A Rich Energy Source
Bananas are a great source of energy. You can take two bananas daily with a glass of milk to keep yourself reinvigorated throughout the day. However, weight-watchers usually avoid bananas owing to their high sugar and calorie content. But it is a misconception that bananas can increase your body weight.
In contrast, they can be a valuable addition to your daily weight loss meal due to the following reasons:
- Bananas are a rich source of natural dietary fibre. Hence, they help you maintain a feeling of fullness and can reduce your overall calorie intake.
- Bananas contain natural sugars. They are the rich alternatives to satisfy your taste buds rather than eating processed artificial sweeteners in snacks and desserts. Intaking natural sugars also helps you stay energised throughout the day.
- A medium-sized banana contains 105 calories, 3.1 grams of dietary fibre, 14.4 grams of natural sugar, 422 milligrams of potassium, 26 milligrams of phosphorus, 10.3 milligrams of Vitamin C, and 23.6 micrograms of Folate.
- Bananas are particularly helpful before and after workouts. That is why they are one of the most preferred fruits among gym freaks.
Watermelons – The Perfect Summer Ally
Watermelons are the hydrating and refreshing fruits that can be an ideal addition to your weight loss diet, especially during the summer season. They contain around 92% water and fewer calories.Besides, they are a rich source of antioxidants, natural fibre, Vitamin C, and bioactive phytochemicals.
The top properties of watermelons include:
- As per NCBI, one medium-sized bowl of watermelon (around 150 grams) contains just 46 calories, making it one of the best low-calorie fruits in India. Besides, it helps you get the essential vitamins and minerals, including 5% of the DV for Vitamin A, 4% of the DV for potassium, and 4% of the DV for magnesium.
- They help you stay hydrated throughout the day and curb your appetite.
- Watermelons are a rich source of natural sweetness. They can healthily satisfy your sugar cravings and can help you reduce your consumption of artificial sweeteners.
- Watermelons contain lycopene, a powerful antioxidant that can help reduce inflammation in your body and quicken up weight loss.
Papayas – A Tropical Gem
Papaya is a tropical fibrous gem that offers a unique combination of natural nutrients that can support weight loss. They are low in calories and have high water content, making them the perfect healthy fruits for weight loss. Moreover, they can help in managing bloating and digestive problems with frequent bowel movements.
Below are the notable properties of papayas you need to know:
- They are low in calories with a sweet and satisfying taste. A medium-sized papaya contains just 67 calories and 2.7 grams of dietary fibre.
- Papayas contain 88% water content, which promotes satiety and can help reduce overall food consumption.
- Papayas contain Papain, the enzymes that fasten up the process of food digestion. Efficient digestion is essential for weight management.
- Papayas are packed with vitamins and nutrients, including Vitamin A, Vitamin C, and folate, which facilitate your overall well-being.
Kiwis – The Tropical Nutrient-Rich Fruits
Kiwis are small tropical fruits rich in nutrients such as Vitamin C, dietary fibre, and folate. Several studies suggest kiwis are among the best foods that burn belly fat. They are also helpful during the pre-diabetic stage. Kiwis are soft, sweet, and delicious, and can be eaten raw, peeled, juiced, or added to your salad bowl.
The key properties of these small yet powerful fruits include:
- A study revealed that if you eat two kiwis per day for 12 weeks, you can witness a significant reduction (around 3.1 centimetres) in your waist circumference.
- One medium-sized kiwi provides 42 kilocalories and 2.1 grams of dietary fibre, making it one of the best low-calorie fruits in India.
- Kiwis are an excellent source of Vitamin C, which enhances your immune system and overall health.
- Kiwis contain an enzyme called actinidin, which helps in digestion and better nutrient absorption.
- Kiwis have a low GI, and hence, can help you control blood sugar and cholesterol levels in your body and prevent the risk of cardiovascular diseases.
In Conclusion
These are the best eight fruits for weight loss. Add them to your daily diet and see the magic within a few weeks. They also provide essential nutrients, fibre, and hydration, necessary to improve your overall health.
However, merely eating healthy fruits is not enough. You also need to know the difference between healthy food and junk food and avoid the latter. Remember, weight loss is a journey, and you need to be on top of the game all the time to emerge as a winner.
While fruits are rich in nutrients and will help you in your journey towards a healthier body and mind, medical emergencies and illnesses may knock you door any time. To protect yourself from unforeseen medical expenses, you can get a health insurance plan. With Tata AIA, you can insure yourself and your loved ones against life’s uncertainties.
