Losing weight can be stressful and boring sometimes as most of us believe that following a strict diet and workout routine will do the job. Eating boring and fewer meals will work but will also make this weight loss journey difficult. So, try to make your diet fun by adding some colours and flavours to it. So which fruits are good for weight loss?
Fruits are the wonders that are available in all sizes, shapes, colours and flavours. These fibre, vitamins and many other nutrient-packed snacks can help you shed some extra kilos and will make your diet fun and interesting.
Fruits are loaded with proteins, minerals, vitamins and fibre, and are also low on calories and fats, which will help in weight loss and have many other health benefits. They can be used in numerous ways, you can make smoothies, salad and juice, add them to cookies or cakes and the best way is to eat them raw. Here are some amazing fruits that will help you to lose weight easily.Â
9 Fruits that are good for weight loss
1. Apples
These juicy delights are one of the ideal fruits for weight loss. Apples are high in fibre and vitamins, it makes us feel full and control our appetite. This fruit is non-caffeinated and is the best way to make you stay awake.  It has 116 calories and 5.4gm of fibre in a large fruit. It has been noted that people who had eaten an apple daily had lost 1kg on average and had a much stronger immune system than others.Â
It also helps in reducing cholesterol levels in some. Eating an apple as a whole than drinking its juice has shown much better results. You can add them to yoghurt, make some fruit chaat or salad and can use them in baking.
2. Berries
These tiny berries are loaded with fibre, antioxidants and nutrients. Strawberries, blueberries and raspberries are really effective for weight loss. These berries regulate digestion and have a lot more health benefits.Â
A cup of raspberry has 80 calories and can fulfil about 36% of your fibre’s daily requirement. It makes us feel full and prevent obesity. It is also known for its antioxidants that reduce the risk of cancer, arthritis, and diabetes and slow anti-ageing. It really works well for weight loss.
Another wonderful fruit, blueberry aids digestion and eliminates extra fat from our body. It is rich in Vitamin C and K, manganese, and antioxidants. It is also beneficial for our heart, skin, bones and mental health. It lowers blood sugar levels and bad cholesterol levels. A cup of blueberries has about 84 calories.
Strawberries consist of under 50 calories and 3gm of fibre is also have a high content of Vitamin C. It also has anti-inflammatory properties. It controls our appetite and makes us feel full for a long time. It improves the blood flow and prevents acne too.
3. Kiwifruit
Kiwifruits are the superfruits for weight loss. This fruit has a high concentration of nutrients and contains a large amount of fibre, Vitamin E and C and folate. It has an abundance of health benefits like controlling blood sugar, and cholesterol and improving gut health.Â
It has been noted that people who have two kiwifruits in a week can reduce their waist size and burns extra fat. It increases the feeling of fullness. It can be eaten raw peeled or unpeeled, the skin of kiwi fruit has an extra 1gm of fibre.
4. Oranges
All citrus fruits, including oranges, are low in calories and high in fibre and Vitamin C, which works well for losing weight. It also rather reduces the risk of stroke, diabetes, cancer, liver diseases, high blood pressure and heart diseases. it is good for our skin and slows down the ageing process.
It reduces the hunger pangs and increases the feeling of fullness. It also shed off the extra stored fat and reduces bloating. It can be used in many versatile ways, have orange juice, eat it raw or add it to a salad.
5. Bananas
We have always noticed how much gym addicts love bananas, as they contain high protein content. Other than this, it also has a lot of magnesium, folate, Vitamin C, fibre, potassium and antioxidants.Â
It is an ideal snack for diabetic patients as it regulates insulin levels and also controls cholesterol. It is high in calories but is really effective for weight loss. It controls the cravings and makes us feel full. It is a special ailment for muscle cramps and headaches.
6. Avocado
Avocado is buttery in taste and is also high in fats and calories, but it assists in weight loss. It works really effectively and adding them into your diet will help you shed off extra kilos. It decreases our appetite, makes us feel full for a long time and reduce cravings.
It keeps our heart healthy and cholesterol low. It is often used as a replacement for butter in bread toast. You can make its salad, smoothie, dip or sandwich.
7. Papaya
Papaya has been really popular for its effects on weight loss for a very long time. It is best for burning fat as the enzyme present in papaya helps in boosting metabolism and increasing the fat-burning rate. It also aids digestion; cures damaged skin, improves heart health and reduces inflammation.
It reduces fat retention and reduces bloating, it controls our weight in long run. It is loaded with a number of health benefits and highly underrated fruit.
8. Watermelon
Watermelon has a high content of water, about 90% is made up of water and is packed with antioxidants, vitamins, potassium and fibre. It contains low calories but has a high glycaemic index which is not good for people that have diabetes.Â
It makes us feel full and is best when consumed fresh and raw. The water content present in melons also helps in weight loss.
9. Grapefruit
Like watermelon, it is also 90% water and loaded with fibre. It is another best fat burner fruit. Studies have shown that the people who had added grapefruit to their diet have reduced almost 7% of their body weight after 12 weeks.Â
This fruit reduces our appetite; reduces body fat and waist size. It also lowers the cholesterol level and is beneficial for diabetic patients. It has the highest content of fibre in comparison to other citrus fruits.
Some other fruits like pears, guava, lemon, apricot and plums are also good for weight loss. Avocados and bananas are high in calories so they should be not consumed excessively.Â
Fruits that should be avoidedÂ
All the fruits are full of nutrients and beneficial but some of them can slow down your weight loss journey. Some fruits have a high amount of sugar and contain a high amount of calories, so they should be avoided or consumed within a limit.Â
1. Mango
Mango has lots of natural sugar but it also has lots and lots of minerals and nutrients. The sugar present in this fruit can offset your weight loss effort.
2. Dried fruits
The consumption of dried fruits should be in moderation. It has a high amount of sugar and no water. The calories are also high in them; one cup of dried fruit can have around 500 calories which can lead to gaining weight.
3. Cherries
A cup of cherries has 17gms of sugar, which is too much. It is addictive in nature so keep in mind to consume in moderation before you start enjoying them. It contains high content of Vitamin C and antioxidants, but it is not good for people who have diabetes and blood pressure problems.
4. Grapes
Grapes are good for our heart health and blood pressure, but it is also high in sugar. it is not suitable for you if you want to lose weight. So, you can have a smaller portion of grapes but not much.
5. Pineapple
Pineapple is such a refreshing and juicy fruit but it is not ideal for weight loss. A cup of pineapple contains 16.2gms of sugar which is why not good for people who want to lose weight.
6. Pomegranate
A pomegranate has 39gms of sugar which is not at all good for diabetic patients. So much sugar can lead to weight gain.
Winter squash and figs are rich in dietary fibres, but also contain high sugar levels. It will not help you in losing weight. Have these fruits but in moderation. Losing weight is a very tough task but you can make it interesting by adding some fruits.Â