diet food for weight loss

African Mango: The Perfect Aide in Your Weight Loss Journey?

What is African Mango
Nutritional Value of African Mango
African Mango for Weight Loss
Possible Side Effects of African Mango Extract
Who Should Avoid African Mango for Weight Loss
African Mango Supplement Dosage
Conclusion

According to the statistics published by the World Health Organisation, 13% of the world’s adult population is obese, whereas 39% is overweight. Seeing these ravaging numbers, it’s only normal to witness the fitness industry booming. Understandably, the use of dietary and herbal supplements for weight loss is also on the rise. There is an increasing trend toward looking for newer and better ways to assist weight loss. One of the latest revelations in the domain has been the African Mango.

African Mango is a native fruit of West Africa. Although the fruit has long been used as traditional medicine by the African tribes, it’s only recently that African mango for weight loss has become a buzz worldwide. Read through to know more about this tropical fruit and its weight loss benefits.

What is African Mango?

African mango, known as the Irvingia Gabonensis in Latin, grows in the dense deciduous forests of West Africa. Also known as the bush mango, wild mango, and dika nut, the fruits of Irvingia gabonensis are greenish-yellow in colour and have fibrous pulp with a large and hard seed. These attributes are similar to those of a common mango, therefore the name African mango.

Traditionally, the African mango has been used in varied ways. These include:

  1. Effective in treating dysentery and diarrhoea
  2. It has been used in balm and pain relief ointments
  3. The preparations from bark of the African mango tree is used to treat hernia 
  4. The tender and soft tree barks help provide relief from toothache and are actively used in mouthwash preparations
  5. Leaves of the African mango tree, brewed in tea, help treat infections
  6. The antimicrobial attributes of African mango assist wound healing
  7. African mango seed extract is a food flavouring agent
  8. The edible oil extracted from the seed acts as a healthy cooking medium.
  9. African mango pulp lends flavour to jam, jelly, and juices

Nutritional Value of African Mango

African mango is loaded with nutrition which helps it confer numerous health benefits. Every 100 grams of the fruit contains: 

  • Calories: 86
  • Protein: 1 gram
  • Fat: 0.4 grams (coming from myristic and lauric acids)
  • Carbohydrates: 18 grams
  • Vitamin C: equivalent to 62% of the Daily Dietary Requirement 

Furthermore, the fruit is rich in iron, calcium, magnesium, phosphorus, and sodium. It is loaded with soluble fibre and is an excellent source of antioxidants and plant protein. It is known to contain 41 phenolic compounds including flavonols, tannins, and ellagic acid.

African Mango for Weight Loss

The supplement ‘African mango for weight loss’ that is gaining popularity worldwide is the extract derived from the seed of the fruit. Normally, the fleshy portion of the fruit is eaten and not the seed. But researchers have found that it is the seed of an African mango that contains the supposedly powerful nutrients that help melt away the belly fat and reduce the waistline.

The supplements of African mango for weight loss are available in the market in powdered, liquid, and capsule form. The nutritional value of the African mango extract makes it an ideal weight loss supplement. African mango benefits weight loss in the following ways:

1. Boosts Metabolism

The metabolism rate of a body is the speed at which the fats are burned. Obese people have a slow metabolism rate which leads to the accumulation of fats over time. However, adiponectin, a hormone released by the fat cells in the body, plays a key role in regulating the metabolism rate of the body. African mango extract is known to increase the levels of adiponectin. This boosts metabolic activity, helping the body burn fat faster. As the count of calories burnt surpasses the count consumed, the body begins to lose weight.

2. Suppresses Appetite

Calorie intake is directly related to weight gain. And our appetite is monitored by the levels of leptin hormone in the body. Obese people have a reduced sensitivity to leptin hormone which signals the brain when to stop eating. Thus, obese people end up eating much more than what is required by the body. But African mango extract helps in leptin formation and regulation, which helps suppress appetite.

3. Keeps the Stomach Full

The African mango extract contains high quantities of soluble fibre. The fibre stays in the stomach for a long time and delays stomach emptying, which in turn, cuts down appetite. Once the calorie intake reduces, the body turns to stored fats to generate energy, leading to weight loss.

4. Puts the Body into Thermogenesis

African mango extract helps burn body fat through thermogenesis. Thermogenesis is a process in which the body’s core temperature is increased. This leads to burning larger amounts of body fat without losing muscle mass and strength. 

5. Increases Energy

African mango is a nutrient-rich fruit. It provides the body with adequate nutrition to keep it active and agile throughout the day. When a person feels energetic, they indulge in regular exercise and workouts and shun the sedentary lifestyle habits. The change in lifestyle habits forms the basis of healthy body weight.

Possible Side Effects of African Mango Extract

Coming from a natural source, consuming African mango for weight loss is broadly considered to be safe. However, a few side effects have been reported. These include:

Sleep Disturbance – The body is consistently high on energy; this makes it challenging to get adequate sleep.

Dehydration – The African mango fruit and extract can leave the mouth dry and may spur dehydration. 

Constipation – High quantity of soluble fibre in African mango delays stomach emptying. This mixed with dehydration can lead to severe constipation.

Gastric attacks – Chronic constipation can lead to gastric attacks and flatulence.

Headaches – Flatulence can be a cause of perpetual headaches

Drug Interaction – People on diabetes and cholesterol-lowering drugs can experience drug interaction and adverse reactions.

Who Should Avoid African Mango for Weight Loss?

African mango supplements for weight loss are not recommended for:

  1. Pregnant women
  2. Breastfeeding mothers
  3. Children
  4. People suffering from immune-compromised diseases
  5. People on prescribed medication

African Mango Supplement Dosage 

According to clinical studies, the recommended daily dose of African mango supplements ranges from 150 mg twice a day to 1,050 mg three times a day. The appropriate dose will depend upon a person’s overall health and medical condition, age, and tolerance to the African mango supplements. The daily dose of African mango for weight loss must be taken 30 minutes before a meal for best results.

Conclusion

The African mango is most sought after for its extract which has proven to be a new weight-loss mantra. Rich in nutrients and weight loss attributes, the supplement promises to help shed those extra kilos with ease. But like any other weight loss supplement, African mango for weight loss is not without side effects. So, it is important to consult your medical practitioner before consuming it. 

Also, given its popularity, the market is loaded with African mango supplements. But it is important to stay away from companies/brands that sell cheap or fake products. Read the ingredient details mentioned on the pack carefully to check efficacy and strength as cheap quality supplements can trigger toxic reactions. But remember, the African mango supplement is not a stand-alone magical pill. It delivers results only when used in tandem with a balanced diet, regular exercise, and healthy lifestyle habits.

Raisins For Weight Loss: Do They Help?

For ages, our elders have encouraged us to consume raisins as part of a healthy diet. These dried grapes are extremely rich in their nutrient profile, becoming an important part of our diet. But can you trust raisins for weight loss? It is true that raisins can help manage a range of nutritional deficiencies. However, it is also true that they are very rich in calories. In that case, are raisins good for weight loss when you are trying to cut down your calorie consumption? Let us find out.

The Truth About Raisins for Weight Loss 

If you are working towards losing weight faster, then raisins may benefit you in many ways. However, you need to be careful about how many raisins you consume each day and how you include them in your diet to enjoy the benefits of kismis for weight loss. The main benefits of raisins for weight loss are as follows: 

1. Suppressing Appetite 

One of the biggest challenges when it comes to following a diet for weight loss is food cravings. As you reduce the number of calories in your diet drastically, it is natural for you to feel hunger pangs. Most often, this results in binging on fat and sugar-rich foods, defeating the entire purpose of your diet. 

There are two benefits of adding raisins to your diet with respect to your appetite. First, the leptin content in raisins is very useful in suppressing appetite. Not just that, it also improves thermogenesis within the body, killing fat cells faster. This is one of the biggest raisins benefits for weight loss. 

Second, raisins are the best option for you to satiate your sweet tooth. They are rich in natural sugar and have a very pleasant sweet and sour taste. Eating a few raisins when you feel that urge to consume something sweet is the best option. While raisins are rich in calories, they are relatively lesser in calorie count when compared to most sweet foods which have refined sugars that we end up having when we have these cravings. 

2. Improved Digestion 

Most individuals who are unable to lose weight quickly blame it on their slow metabolic rate. When digestion and metabolism are poor, the result is higher fat deposits. Any food that goes undigested is either eliminated or stored as fat within the body and with lower metabolism, the latter is most likely to happen. 

Now, how are raisins good for weight loss? Every 100 gm serving of raisins consists of 3-4.5 grams of dietary fiber. This improves the movement of foods in the digestive tract and aids the absorption of most nutrients. Raisins have high content of soluble fiber that play the role of prebiotics, improving the gut flora significantly. This is one of the most important contributing factors to weight loss. Raisins increase the consumption of dietary fiber which helps flush out toxins or any unwanted, undigested foods from the body easily. 

3. Higher Energy Levels 

If you are trying to lose weight, then a good workout routine is a must. However, if you are just starting out, you may get tired too early. This makes your training sessions ineffective. Coping with fatigue helps you workout for a longer period and also increases the intensity steadily. 

Raisins are the best pre-workout snacks as they are energy-dense. They consist of natural sugars like fructose and glucose. These sugars are converted into energy quickly, giving you the fuel that you need for a good workout. The harder you train, the faster you will burn all the fat stored in your body. 

Consuming Raisins the Right Way

According to experts, there are some effective ways of using raisins for weight loss: 

  1. Soak some raisins in water every night and eat them the next morning. This is better than eating raisins raw as soaked ones are easier for your body to digest. 
  2. Boil some raisins in water. Once it cools down, consume the raisin water. This helps you lose weight and also hydrates your body. 
  3. Add some raisins to salads to give them a tangy and sweet taste. 
  4. Consuming a few raisins with your breakfast every morning is the best way to start your day with an energy boost. 
  5. Use raisins as a sweetener in your health drinks and beverages. This not only makes your drinks healthy but also adds a wonderful texture to them. 

Side-Effects of Raisins

There are some precautions that you need to take when consuming kismis for weight loss. You need to regulate the amount that you consume each day. Make sure you do not eat more than 20 a day for the following reasons: 

  1. In large quantities, the high fiber content of raisins can have negative effects on your digestive tract. It can cause excessive  flatulence, and even reduce nutrient absorption.
  2. A large number of sugars in these raisins may lead to increased blood sugar levels in the body 
  3. Eating more raisins than the recommended amount can pump in more calories into the body, causing weight gain. 
  4. In some people, raisins may also trigger allergic reactions. If you experience vomiting, abdominal pain, congestion, wheezing, or rashes on your skin when you consume raisins, consult a doctor immediately. 

Conclusion 

Using raisins for weight loss is a great idea, provided you moderate the consumption. You need to make sure that you use the recommended amount each day to get the maximum benefits of raisins. 

Besides helping you with weight loss, raisins also load you up with nutrients like iron, boron, and calcium that are vital for better health and metabolism. The antioxidant properties of raisins help flush out any unwanted toxins from the body. This dried fruit also keeps your immune system strong, gives you more energy, and helps you feel healthier overall. 

Raisins are also extremely versatile. This makes it easy to include them in your weight loss diet. Add them to salads, use a concentrate on your toast, or just sprinkle some on your breakfast cereal for better taste and assured weight loss benefits.

Healthy Salad Recipes For Breakfast

Breakfast Salads
Conclusion

The pandemic has taught us the value of immunity and how every nutrient goes into strengthening our immunity. We have always understood breakfast to be a significant meal of the day; which is why some great breakfast salad recipes have become extremely popular today. 

If you are someone who wants both taste and health in their breakfast plate, you can go for some of the best vegan salad recipes and Indian salad recipes that we are sharing with you. The list also contains some delicious salads with eggs, chicken, bacon, and various other ingredients that would make your drool.

Salad Recipes for Breakfast 

Listed below are some of the delectable healthy salad recipes that you can start your day with:

1. Cucumber Salad 

This vegetarian salad recipe is self sufficient. However, it can be used as a spread to go with sandwiches or burgers and chips too. 

Ingredients: 1 cucumber, 1 onion, 2 tomatoes, 2 grated radishes, 1 tbsp lime juice, 1/4tsp chilli powder, ¼ salt, 1/4tsp black pepper, and ¼ cup chopped cilantro

Method: Mix all the ingredients and serve.

Nutritional Info: It is rich in antioxidants, vitamins, and minerals.

Benefits: It improves digestion, aids in weight loss, keeps you hydrated, and lowers your blood sugar. 

2. Sprout Salad 

This is one of the best vegan salad recipes to kick-start your day in a healthy way.

Ingredients: 1 cup green moong dal, 1 cup black chana, 2 tbsp lemon juice, ¼ cup onion, ½ cup tomatoes, ¼ tsp rock salt, and ¼ black pepper.

Method: 

  1. Soak both the dals in different bowls for 1-2 days separately.
  2. Once sprouted, drain the water and transfer them to a bowl. Mix all the ingredients.
  3. Flavour the salad with chopped coriander (optional) and enjoy.

Nutritional Info: This salad is rich in vitamins B and C, fibres, and minerals.

Benefits: Sprout salad improves your vision, boosts your immune system, and ensures healthy heart and bones.

3. Corn and Cabbage Salad 

This is another of the most sought after vegetarian salad recipes and is considered appetising, flavoursome as well as nourishing.

Ingredients: 1/2 small cabbage, a few broccoli chunks, 1 cup corn, 1 tbsp olive oil, 1 tbsp vinegar, 1/4 tsp black pepper, and 1/4 tsp salt.

Method: 

  1. Mix all the ingredients and ensure that all the veggies are coated well with garnishing.
  2. Let the salad be absorbed in vinegar for 10 minutes. 

Nutritional Info: It is rich in Vitamins B6, C, and D; calcium; magnesium; iron; and fibre.

Benefits: Enhances vision, helps in digestion, makes your heart healthy, and regulates your blood sugar.

4. Gram Salad 

Gram salad is one of the few Indian salad recipes that are delicious, nutritious, and easy to prepare. 

Ingredients: ¼ cup crushed paneer, 1 cup boiled Bengal gram, ½ capsicum,1 tomato, 1 chopped onion, ½ cucumber, 1/2  tsp lemon juice, ¼ tsp black pepper, and ¼  tsp salt.

Method:

  1. Add the entire mixture to a bowl.
  2. Stir it with a spoon finely and finally garnish it with crushed paneer and serve.

Nutritional Info: This is among the typical Indian salad recipes with high content of protein, fibres, iron, calcium, and potassium.

Benefits: It helps regulate blood sugar levels, enhances brain health, and helps in the digestion process.

5. Boiled Eggs Salad 

Boiled eggs salad is one of those salad recipes that are rich in proteins to give your day a filling start.  

Ingredients: 6 boiled eggs, 2 diced garlic cloves, 2 tbsp minced coriander leaves, 4 tbsp small slices of onions, 2 tsp Dijon mustard, 2 tsp lemon juice, ½ cup mayonnaise, ¼ tsp black pepper, and ½ tsp salt.

Method:

  1. Add sliced boiled eggs along with Dijon mustard and coriander leaves.
  2. Mix lemon juice, pepper, salt, Dijon mustard, mayonnaise, and cloves for the dip.
  3. Smear the eggs properly with the salad dip and serve.

Nutritional Info: This salad comes packed with protein; Vitamins D, B12, B5, A, selenium; and folate.

Benefits: It enhances visual well-being by preventing macular degeneration and promotes brain as well as heart health.

6. Berry Quinoa Salad 

A nourishing, filling, and healthy recipe, this is one of the best vegetarian salad recipes you must try. 

Ingredients: Quinoa, raspberries, blueberries, blackberries, strawberries, and nuts.

Method

  1. Mix all the berries (blackberries, raspberries, blueberries, and strawberries) and nuts with cooked quinoa. You can choose roasted almonds in nuts, as they’ll add crispness to the dish.
  2. Prepare a dressing in a separate container. Add orange and lemon juice to it along with basil, mint, and honey. The honey-citrus seasoning is ready.
  3. Pour honey-citrus dressing on the Berry Quinoa Salad and serve.

Nutritional Info: This salad recipe is full of minerals, fibres, all essential nine amino acids, and antioxidants. This salad is wholesome and nutritious. 

Benefits: It helps to regulate blood sugar and cholesterol. It also benefits by helping maintain respiratory and cardiovascular health.

7. Eggs, Sausages, and Avocado Breakfast Salad 

Another protein-filled salad recipe for breakfast, this one is super easy and simple to put together, becoming an ideal meal for the morning rush hour. 

Ingredients: Eggs, avocados, sausages, lemon juice, chopped red onion, and cherry tomatoes.

Method:

  1. Slice the boiled eggs and avocados into small pieces.
  2. Cook the sausages in a pan or bake them at 400 degrees Fahrenheit for around 15 minutes. The choice is yours.
  3. Add the diced cherry tomatoes, chopped red onion, and lemon juice to the salad for flavour.

Nutritional Info: The salad contains eggs that are rich in protein, healthy fats, vitamins, iron, folate, and calcium. Sausages contain high levels of iron and vitamin B12. Avocado is the major source of healthy fats, Vitamins B6, C, E, K, beta carotene, and omega-3 fatty acids.

Benefits: This recipe helps prevent macular degeneration and breast cancer. It keeps you full for a longer time and helps to boost, regulate, and rejuvenate body tissues. The recipe even promotes brain and cardiovascular health.

8. Spinach and Fruit Salad 

Loaded with nutrients, this salad is easy to make. It is similar to any other easy-to-prepare fruit salad recipe, except that it contains spinach too. 

Ingredients: You can pick some spinach and fresh fruits (bananas, apples, oranges, etc.) of your choice.

Method: Add fruits and spinach leaves to a bowl. Garnish them with lemon juice and chia seeds.

Nutritional Info: This salad is loaded with iron, magnesium, vitamins, minerals, and omega-3.

Benefits: It boosts your immunity levels and hydration, helps prevent anaemia and osteoporosis, makes you feel full for longer intervals, and maintains blood sugar levels and healthy blood pressure.

Conclusion

A bland salad is a thing of the past. If you go through the above-mentioned salad recipes, you will see that they are not only nourishing but also delicious. You can of course try your own variations with fruit salad recipes or even some non-vegetarian ideas. Which of the above healthy salad recipes for breakfast would you give a try? 

5 Ways to Use Cinnamon for Weight Loss

Cinnamon, popularly known as ‘Dalchini’ in India, is one of the many ancient spices that had been used in ayurvedic healing practices. Today, this indigenous spice is sold commercially almost everywhere and has become a part of modern naturopathic forms of treatment. As a result, many people nowadays use cinnamon for weight loss

Major Cinnamon Benefits for Weight Loss 

If you are looking to add this spice to your regular diet and hoping to lose some unwanted fat by doing so, then here are 5 ways to go about it.

1. Cooking with Cinnamon

This is possibly the most obvious way of availing cinnamon’s benefits for weight loss. If you love traditional Indian cuisine, then you will easily be able to integrate cinnamon into your daily diet. Indian cookery uses generous amounts of cinnamon along with other powerful spices like turmeric, cardamom, etc. So, if you plan to permanently add cinnamon to your diet in the easiest way possible, simply use it in your daily cooking. 

2. Cinnamon Tea or Coffee

Another exciting way of consuming cinnamon for weight loss is by using it to make aromatic cinnamon tea. To make cinnamon tea, you can simply boil regular tea leaves in water and add some cinnamon sticks to it. This will allow all of the medicinal properties of cinnamon to be infused into your tea. You can even sprinkle some cinnamon powder as a garnish to your piping hot cup of coffee. 

3. Cinnamon Water

Similar to cinnamon tea, cinnamon water for weight loss is also considered highly effective. Simply boil a cinnamon stick or two in a cup of water and then discard the sticks or store them for later use if they haven’t lost their essence completely. It is best to consume this cinnamon water lukewarm to reap the optimum benefits and make your weight loss plan a success. You can consume this water either in the morning on an empty stomach (similar to apple cider vinegar) or at night before going to bed. 

4. Cinnamon Smoothies & Protein Shakes

Cinnamon and weight loss have a close connection and this is mostly because of the compound cinnamaldehyde present in it. This compound boosts metabolism and creates heat within the body that helps burn calories. Therefore, you can add cinnamon to your chilled smoothies and protein shakes to have a spiced up and balanced health drink.

5. Cinnamon Garnish for Oatmeal

While oatmeal is a great source of fibre, it is also considered one of the best breakfast items to add to your weight loss diet. When you garnish this delicious and nutritious breakfast with cinnamon powder, it becomes an all-round weight loss meal. 

It is highly recommended to consume cinnamon powder for weight loss because it can be quite delectable and tantalising to the taste buds when paired with oatmeal or muesli. 

The Bottom Line

Apart from the compound cinnamaldehyde, cinnamon also contains powerful antioxidants that help to reduce the oxidative stress developed in your body by free radicals. Since oxidative stress can lead to several ailments like cholesterol, atherosclerosis, diabetes, cardiac diseases, and even obesity, consuming cinnamon for weight loss is an ideal solution.

High Protein Breakfast for Weight Loss You Must Try

Why Protein Breakfast for Weight Loss
Protein Breakfast Ideas
Conclusion

Weight loss is a journey; you can not expect to lose weight overnight. However, consistency, deliberate lifestyle changes, and a focus on healthy eating can go a long way in making a significant difference. Incorporating an adequate amount of protein in your breakfast effectively helps you in the process of losing weight. This is because proteins keep you satiated and energetic throughout the day. Read on to understand all about high protein breakfast for weight loss and how it will help you in the long run.

Protein Breakfast for Weight Loss — How Does it Help?

If you wish to follow a calorie deficit diet for weight loss, proteins are a must to maintain energy levels and muscle strength even when you are shedding the kilos. Our bodies naturally require proteins on a daily basis for normal functioning and to carry out many metabolic reactions in the body . 

When you increase your protein intake by 10%-15% by taking a high protein low carb breakfast, you gain the following advantages:

  • Your metabolism speeds up and you tend to burn fat faster. 
  • It keeps your stomach full and satiated for long.
  • It reduces bloating and acidity. 
  • Increasing your protein intake by 25% can prevent cravings for midnight snacks and in-between meals throughout the day.
  • A high protein low carb breakfast keeps you full and energetic all day long.

A protein breakfast for weight loss gives your brain the signal of being full the entire day. Therefore, you do not end up having heavier meals or junk food in the middle of your meals. Besides this, having a high protein low carb breakfast will also help you lose your belly fat soon. 

People who lack protein in their first meal of the day end up losing weight slower than those who consume a protein-rich breakfast. 

Ideas for High Protein Breakfast for Weight Loss

High protein low carb breakfast options are always super effective for weight loss. Make sure your first meal of the day is filled with protein and vitamins. Here are some foods that can be a part of your high protein breakfast for weight loss:

1. Eggs

When we talk of high protein breakfast for weight loss, eggs top the list. They are extremely nutritious and very high in protein. Make sure you add eggs to your diet in the morning if you are a non-vegetarian. Easily accessible, they offer numerous health benefits. They keep you full and control your cravings till your next meal of the day.

Indian homes are familiar with scrambled eggs and paranthas as a combination. You can add some veggies to your bowl of eggs, opt for boiled eggs, or have an omelette with toast for quick breakfast preparation. 

After you take your green tea in the morning, have an omelette with some vegetable soup. It is a fulfilling breakfast that will keep you full for a long period. Use pink salt instead of white if you can. Replacing a grain-based breakfast with an egg-based breakfast can be extremely beneficial if you are intending to lose weight.

2. Yoghurt

Another protein-rich option is yoghurt. Have some yoghurt with a few berries or almonds to make yourself a fulfilling protein-rich breakfast. A glass of lassi with your paranthas or dosas works equally well.

3. Protein Shakes and Smoothies

You can also choose to go for protein shakes if you like smoothies and juices. Protein shakes can easily replace meals in the morning. You can go for a homemade protein shake with some almonds, banana, oats powder, and a few dates and it takes no time to prepare it. 

4. Chillas or Sprouted Pulses

Rich in protein, vitamins, and fibre, pulses make for another fulfilling option for protein rich breakfast for weight loss. You can either soak them and grind them into a thick paste to make chillas for breakfast or have a bowl of sprout salad to start your day. Palak and Moong dal ka chilla is a high protein breakfast Indian for weight loss.

5. Almond Milk

If you want to keep your breakfast on the lighter side, drink a glass of almond milk with a few nuts or berries. 

6. Dalia Khichdi

High in protein, Dalia is a great morning breakfast option that you can either have with milk or you can make into vegetable khichdi. The latter gives you your daily intake of vitamins as well and keeps you satiated for a long time due to its fibre content. 

Conclusion

No matter what you eat in the morning, a high protein breakfast for weight loss can give you quick results – sooner than you can imagine. Protein controls your hunger hormones and therefore, controls your cravings for a long period of time after your breakfast.

Choose any one of the above-mentioned breakfast options and see great results within a few weeks. You can also alter these breakfast options to experiment a bit with your diet. Make sure you maintain a healthy diet throughout the rest of the day to see quick results. Apart from eating healthy, a little exercise will help you in the long run in your weight loss journey.

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

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. 

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