Weight Loss Diet 4 MIN READ 2353 VIEWS December 8, 2021

Fruits For Weight Loss: Which Are The Best Ones To Pick?

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Fruits for Weight Loss
How are Fruits Good for Weight Loss
Best Fruits for Weight Loss
Risks of a Fruit Diet
Conclusion

Fruits, when included in the overall health regimen, give excellent results, especially when the goal is weight loss. Fruits are a rich source of minerals and nutrients that are essential for well-being. If you are one of those who usually deal with strong sugar cravings, then fruits can work wonders as natural sweeteners for you. Adding fruits for weight loss to your diet can make your fitness journey smooth and exciting.

How are Fruits Good for Weight Loss?

Fruits are an abundant source of simple carbohydrates and so their inclusion in a healthy diet combined with exercise will definitely make a difference for your fitness goal. A minimum of 2 bowls of fruits a day is what is required to complete the balanced diet. 

However, it is important to remember – not all fruits have the same effect on weight loss. Knowing which are the best fruits for weight loss is very essential before you make any changes in your diet plan. Experts suggest a fruit diet for weight loss proves to be quite effective owing to the fact that they are rich sources of vitamins and minerals.

Some of the properties influencing weight loss are discussed below:

1. Rich in Fibre 

Fruits are rich in fibre and make you feel satiated for a longer period. This will reduce in-between eating and control the consumption of calories. Calorie intake is automatically managed with the consumption of fruits for weight loss.

2. High Water content

Melons and berries are highly recommended in a weight loss diet, as they have high water content which will keep you full for a longer time and will control the intake of food as well as calories.

3. Low Glycemic Index

Glycemic Index is the yardstick to measure the effect any fruit is having on blood sugar levels. A diet low in GI level is considered better than a diet low in fat for weight loss. Needless to say, fruits good for weight loss are low on GI level.

Generally, fruits have a low GI level except for pineapple and watermelon which have moderate to high GI levels. Though they are not recommended for a weight loss diet, they can still be included to ensure overall well-being.

4. Natural Sweetness 

For those who usually deal with sugar cravings, fruits are the best option due to their natural sweetness. Substituting cookies, cakes, or any other snack that contain added sugar with fruits is a good option to reduce the calorie intake. The addition of fruits in place of other sweets along with a balanced diet can effectively aid weight loss.

Best Fruits for Weight Loss

Most fruits are packed with nutrients and minerals. Fruits good for weight loss can give an added benefit of detoxifying the body. The best fruits for weight loss are listed below:

1. Grapefruit 

This fruit is a combination of orange and pomelo and is generally recommended in a weight loss program. You can derive 39 calories, 65% of RDI for Vitamin C, and 28% of the RDI for Vitamin A with just half a grapefruit. Grapefruit has a low glycemic level and slows down the release of sugar into the bloodstream.

Consumption of grapefruit not only helps in the reduction of fat content but also aids in inch loss around the waist. It also helps in controlling blood pressure. Grapefruit can either be consumed solely, as a part of salad, or in the juice form.

2. Apple 

The calorie content in apple is low but the fruit is packed with fibre. A large fruit contains 110 calories and 5.4 gms of fibre. Apple being low in calories, is more filling and will restrain you from binging in between meals. It is better when consumed as a whole fruit, as it will be more filling and will curb appetite. 

3. Stone Fruits

Stone fruits are seasonal fruits with a huge seed inside surrounded by flesh. Some of the common stone fruits are Peaches, drupes, plums, mangoes, apricots, and cherries. They are rich in Vitamin A and C and have a low GI level and therefore are counted amongst fruits good for weight loss. These fruits can be the best substitute for junk food, as they are more filling and packed with nutrients. 

4. Kiwi Fruit 

Kiwi fruit has nutrients like Vitamin C, E, folate, potassium, antioxidants, and fibre in abundance. With plenty of health benefits, this fruit is also highly recommended for weight loss. Kiwi has a low GI level that aids in weight loss. A diet program that contains fruits and vegetables with high dietary fiber is known to aid weight loss, as they keep you full for a long time and will also improve gut health.

5. Melons

Melons have high water content and are low in calories. The high water content will keep you full for a longer period and curb your appetite. Melons are loaded with antioxidants like Vitamin C, lycopene, and beta carotene. They are also rich in fibre.

Though melons are recommended for a weight loss diet, it is important to take them with caution. Since melons are high in GI level, their consumption quantity should be controlled.

Risks of a Fruit Diet

Most people who have high fitness goals stick to a fruit diet for weight loss and derive all their calories from only raw fruits. Some of them add raw vegetables and nuts to their diet. There is absolutely no doubt that fruits are an abundant source of nutrients to boost overall health. But only taking a fruit diet may deprive you of the following nutrients that are also required for the maintenance of robust health:

  • Omega 3 fatty acids
  • Calcium
  • Iron
  • Vitamin D
  • Vitamin B12
  • Protein
  • Zinc.

Conclusion

Fruits for weight loss are definitely considered as a good option. However, it is advisable to incorporate fruits into a balanced diet to get the optimum result. So, your weight loss diet should consist of foods that aid weight loss while providing you with all the other essential nutrients. Moreover, a balanced diet including fruits that aid weight loss clubbed with good sleep will work as an excellent fitness regime. 

We hope this article provided you with the clarity you were seeking. Let us know in the comments!

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