Oh, fruits—they are colorful, tasty, and more importantly, nutritious! We all love fruits for a lot of reasons: they keep us healthy, provide us essential nutrients, make our skin healthier and more glowing from the inside out, and aid our weight loss journey.
There are a lot of fruits widely available in the market, but there are only a few that is scientifically-proven to aid weight loss. If you are struggling to lose weight for some time, these fruits might be your saving grace and the key to your weight loss goals.
Let’s discuss them one by one:
Grapefruit
This fruit is a mixture of pomelo and orange. You have probably heard of it being relentlessly associated with weight loss and dieting.
Did you know that half of this fruit contains only 39 calories yet already provides 65% of the recommended daily intake of vitamin C? No wonder why it tops our list!
What’s even more impressive is that it has a low glycemic index (GI), meaning it releases sugar into the bloodstream slowly than normal. There are some researches which suggests that eating grapefruit or drinking grapefruit juice before meals massively helped in their weight loss journey.
Apple
High in fiber and low in calories, apple is the second to our list, and for a good reason. Beyond the old adage “an apple a day keeps the doctor away,” apparently, it can help ward off unnecessary fats too! There are some studies suggesting that people who eat apples have experienced weight loss after 10 weeks of eating it regularly.
Because eating apples helps curb hunger, you may eat less of other foods during the day. Remember that an apple is best eaten whole rather than juiced to help control appetite.
Raspberry
It is sweet and tasty, which is an effective way to curb sugar cravings. Raspberries contain fiber and antioxidants that not only helps fasten weight loss, but also fights free radicals in the body.
Berries are considered as superfoods because of their high content of vitamins C and E, both antioxidants that help fight off diseases.
Orange
Just like apple, an orange eaten whole yields better results. A medium-sized orange already provides 11% of the recommended daily intake. Be careful not to juice it though to maximize the effects of this fruit.
Fun fact: oranges are 4 times more filling than a croissant! So, what’s keeping you from indulging on this vitamin C-rich fruit?
Banana
This fruit is a bit controversial in the weight loss industry due to its high calorie and sugar content.
However, even if bananas contain more calories compared to other fruits on the list, they are also richer in nutrients, providing manganese, potassium, magnesium, antioxidants, fiber, and vitamins C, B6, and A. Its low to medium GI levels help control insulin and weight, which is an important nutrient for people who have diabetes.
Eating one banana a day can help reduce blood sugar and cholesterol levels too. Truly, a wonder fruit that deserves a spot on our list!
Passion fruit
Originated in South America, passion fruits grow on flowering vines. One fruit contains only 17 calories and a wealth of vitamins A, C, iron, and potassium.
It also contains fiber, which helps slow down digestion and help curb appetite. Additionally, this fruit contains piceatannol, a substance that helps reduce blood pressure and improve insulin sensitivity in obese men.
It can be consumed alone or used as a filling or topping for your favorite foods!
Kiwi
This fruit may look boring from the outside, but it’s lively on the inside! Just like its appearance, it may seem boring at first, but kiwi is rich in nutrients like vitamins C, E, fiber, and folate.
Not only can it aid weight loss, but it can also help reduce blood pressure, control blood sugar level, and support gut health—an important factor you should consider in your weight loss journey.
Melon
This sweet fruit has high water content and low-calorie level, making it ideal for people who are trying to lose weight. In case you didn’t know about it yet, consuming fruits with high water content can aid better weight loss. A cup of melon only provides 46 to 61 calories and high levels of vitamin C, antioxidants, lycopene, and beta-carotene.