Fruit is a ready-made snack that comes from nature. It contains vitamins, fiber, and other important nutrients for a healthy diet. The fruit may aid in weight loss in supplement to being low in calories and high in fiber. Eating fruit is linked to a reduced risk of diabetes, blood pressure, melanoma, heart disease, and lower body weight.
Dieting and losing weight are often linked to Grapefruit. Half of a grapefruit has only 39 calories, but it has 65% of the daily recommended amount (RDI) of vitamin C. The vitamin A in red varieties is also 28% of the RDI. Grapefruit also has a low glycemic index (GI), which also means that it slowly releases sugar into your bloodstream.
Even though there isn’t much evidence, a low-GI diet may help people lose weight and keep it off. In a study of 85 obese people, those who ate Grapefruit or drank grapefruit juice before dinner for 12 weeks ate fewer calories, lost 7.1% of their body weight, and had better cholesterol levels.
A recent review also found that people who ate Grapefruit had less body fat, a smaller waist circumference, and lower blood pressure than those who didn’t. Grapefruit could be eaten by itself. Still, it also goes well with salads and other foods.
Apples have 116 calories and 5.4 g of fiber per large fruit, which is low in calories and higher in fiber (223 grams). They have been shown to support people lose weight. In one analysis, women got a similiar number of calories from three apples, three pears daily for ten weeks.
The apple gathering lost 2 pounds (0.91 kg), and the pear group lost 1.6 pounds (0.84 kg), but the oat group’s weight didn’t change. Also, a study that looked at 124,086 people over four years found that people who ate apples lost a total of 1.24 pounds (0.56 kg) per daily serving.
Because apples and other low-calorie fruits make you feel fuller, you may eat fewer other foods throughout the day. An apple has almost three times as much food as a chocolate bar. Research shows that eating whole apples instead of apple juice is the best way to curb hunger and regulate appetite.
Still, two studies show that apple juice makes you less fat than a drink with the same number of calories used as a control. Apple polyphenol extract, made from a natural fruit part, has been linked to lower cholesterol levels. Apples can be eaten both cooked and raw in many different ways. You can bake them individually or add them to hot and cold cereals, yogurt, stews, and salads.
Berries are nutrient powerhouses with few calories. For instance, a 1/2 cup (74 grams) of blueberries has only 42 calories but offers 12% of the RDI for vitamin C and manganese and 18% of the RDI for vitamin K. One cup of strawberries (152 grams) has less than 50 calories and 3 grams fiber.
It also has 150% of the RDI for vitamin C and almost 30% of the RDI for manganese. Berries are also known to make you feel full. One small researcher shows that people who had a 65-calorie snack of berries ate less at their next meal than those who had a 65-calorie snack of candy.
Berry eating may also help lower cholesterol, blood pressure, and inflammation, which could be especially helpful for people who are overweight. Berries can be counted to cereal or yogurt for brunch, blended into a healthy smoothie, baked goods, or chucked in a salad.
Stone fruits, also called drupes, are a gang of fresh fruit with a fleshy outside and a stone, or pit, inside the fruit. Some include cherries, nectarines, peaches, plums, and apricots. Stone fruits are great for people trying to lose weight because they are low-GI, low-calorie, and full of vitamins C and A.
For example, a medium peach (150 grams) has 58 calories, a cup of cherries (130 grams) has 87 calories, and two little plums (120 grams) or four apricots (140 grams) have only 60 calories. Stone fruits are a healthier snack than chips or cookies because they have more nutrients and are more filling. Stone fruits could be eaten fresh, sliced up in fruit salads, stirred into a hearty porridge, grilled, or added to soups and sauces like stews.
Passion fruit comes from South America. It grows on a beautiful vine with flowers. It has a tough, purple, or yellow rind on the outside, and the inside is a pulpy mass of seeds that can be eaten. One fruit (18 grams) has only 17 calories and is a good source of fiber, vitamin A, vitamin C, iron, and potassium. Passion fruit has a lot of fiber for being such a small fruit. Five have less than 100 calories, giving you 42% of the RDI.
Fiber slows down the digestive process, which makes you feel fuller for longer and helps you control how much you eat. Passion fruit seeds also have a chemical called piceatannol, which is linked to lower blood pressure and better insulin levels in overweight men. But more research needs to be done. Passion fruit should be eaten whole if you want to lose weight. It can be eaten, added to drinks, or used to top or fill desserts.
Rhubarb is a vegetable often cooked like fruit in Europe and North America. Even though each stalk only has 11 calories, it has almost 1 gram of fiber but almost 20% of the recommended daily intake of vitamin K. Also, the fiber in rhubarb may help lower heart problems, which is a problem that many people with weight problems face.
In a study of 83 people with a disease of the arteries called atherosclerosis, those who took 23 mg of dried rhubarb isolate per pound of weight (50 mg per kg) for six months had a big drop in cholesterol and better blood vessel function.
Rhubarb stalks can be cooked in a stew and served with your favorite cereal or porridge. Even though it is used in several ways, including desserts, people trying to lose weight should stick to rhubarb dishes with low amounts of sugar.