10 Best Fruits for Weight Loss / Fruits Good For Weight Loss
A good strategy to weight loss and reduce accumulated fat within the abdomen is to eat fruits that promote weight loss, not only due to their low-calorie content but also because they have a low glycemic index and because of their high fiber and nutrient content.
Fruits, in general, are low in calories, however, it is important to consume them in adequate amounts, and can be included in snacks or as a dessert for main meals.
The recommended portion is 2 to 3 different fruits per day, being important to include them in a low-calorie diet and accompanied by regular physical activity.
This allows to increase the metabolism and to use the accumulated fat reserves in the organism, favoring the loss of weight.
Here are the 10 best fruits for weight loss. Check it now!
Strawberries
Apples
Pears
Kiwi
Papaya
Lemon
Tangerines
Blueberries
Melon
Pitahaya
1. Strawberries for weight loss
Calories in 100 g: 30 Kcals and provides 2 g of fibers.
Recommended serving: 1/4 cup of whole strawberries.
Strawberries help you lose weight because it contains few calories and, in addition to this, they are rich in bioactive compounds due to their high levels of vitamin C, folate and phenolic compounds, which provide antioxidant and anti-inflammatory effects.
Also, strawberries are rich in fiber, helping to control blood sugar levels and in turn increase the feeling of satiety, reducing the calories ingested and promoting weight loss. They are also rich in potassium so they help regulate blood pressure.
2. Apples for weight loss
Calories in 100 g: 56 Kcals and 1.3 g of fibers.
Recommended portion: 1 medium unit of 110 g
The apple helps you lose weight because it is rich in antioxidants such as catechins and chlorogenic acid, as well as containing fibers such as quercetin that help regulate blood sugar levels, improve digestion and lower cholesterol and triglyceride levels.
Also, regular apple consumption may help lower your risk of heart condition, cancer, and asthma.
Roasted apple with cinnamon or Indian cloves is low in calories and is a delicious and nutritious dessert.
3. Pears
Calories in the 100 g: 53 Kcals and 3 g of fibers.
Recommended portion: 1/2 unit or 110 g.
Pear helps to lose weight because it is rich in fiber, improving intestinal transit and helping to satisfy hunger. She helps regulate cholesterol levels in the blood. Roasting pears with cinnamon makes for a delicious dessert for lunch.
4. Kiwi
Calories in 100 g: 50 kcals and 2.7 g of fiber.
Recommended portion: 1 medium unit or 100 g.
Kiwi has a laxative effect and is rich in vitamin C and fibers, helping to improve the functioning of the intestine, increase the feeling of satiety and promote the activity of the immune system. In addition, since it contains chlorophyll, it also has a detox effect.
5. Papaya
Calories in 100 g: 55 kcals and 1.8 g of fiber.
Recommended portion: 1 cup of papaya cut into cubes or 100 gm.
Papaya has few calories and is rich in fiber, helping to improve the functioning of the intestine. In addition, being rich in vitamin C and water, it also helps reduce water retention, alleviating the feeling of a bloated belly, for example.
Papaya is good for helping in the control of diabetes and alleviating the symptoms of gastritis. A slice of chopped papaya with 1 pinch of natural yogurt is an excellent option for a morning snack.
6. Lemon for weight loss
Calories in 100 g: 14 kcals and 2.1 g of fibers.
It is a diuretic, rich in vitamin C and a powerful antioxidant, helping to eliminate toxins and leave the skin more viscous. Having a cup of tea with lemon peel daily is a great way to consume lemon without sugar and take advantage of all its benefits.
Lemon also helps lower cholesterol and blood sugar. Learn more about how lemon helps you lose weight.
7. Tangerines
Calories in 100 g: 44 kcals and 1.7 g of fibers.
Recommended portion: 2 small units or 225 g.
Tangerine helps you lose weight because it is rich in water and fiber, as well as being low in calories. This fruit is rich in vitamin C, which helps the absorption of iron in the intestine, strengthening the immune system. Its fibers improve intestinal transit, reduce fat absorption and help control blood glucose.
8. Blueberries
Calories in 100 g: 57 kcals and 2.4 g of fibers.
Recommended serving: 3/4 cup.
Blueberries are a fruit that has various health benefits, it is not only low in calories but also has a high content of fibers that help control blood sugar levels and lower LDL cholesterol. In addition to this, it is rich in antioxidants, reducing inflammation in the body and reducing free radical damage.
9. Melon
Calories in 100 g: 29 kcals and 0.9 g of fibers.
Recommended serving: 1 cup cubed.
The melon helps to lose weight because it has diuretic properties that help reduce fluid retention, as it is rich in water. In addition to this, it is rich in potassium, fibers, and antioxidants such as vitamin C, beta-carotene, and lycopene.
10. Pitahaya
Calories in 100 g: 50 kcals and 3 g of fibers.
Recommended serving: 1 medium unit.
The pitahaya is a fruit with few calories, rich in antioxidants such as betalains and flavonoids and contains vitamin C, iron, and fiber, among other compounds, which promote weight loss, improve the immune system and help control blood sugar and reduce the fat accumulated in the liver.
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