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Fruit is nature’s ready-made snack that has a lot of vitamins, fibre and other nutrients. Fruit can help you lose weight because it is low in calories. Eating fruit can lower your risk for diseases like diabetes, cancer and heart disease.
Passion Fruit
Passion fruit is a fruit that grows on a vine. When you open it, there is an outer rind with a seed inside. This has a purple or yellow colour, tastes good, and has many nutrients like vitamins A, C, potassium, and fibre. (1)
There are only 17 calories in one passion fruit, but it provides 42% of the recommended daily intake for fibre for just 100 calories!
The fibre in food slows down your stomach (2). This way, you feel full for a long time. And this can help you control your appetite. Passion fruit seeds also have piceatannol, which can improve insulin sensitivity and lower blood pressure. But more research is needed. (3)
Passion fruit is good for weight loss when eaten whole or added to drinks or desserts.
Kiwifruit
Kiwis are a type of fruit. They come in brown colour, and they have bright green or yellow flesh. They also have small black seeds. Kiwis are very nutritious and rich in vitamin C, vitamin E, folate, and fibre. One study found that people who ate two kiwis per day for 12 weeks had higher levels of vitamin C in their blood, lower blood pressure and less weight gain around their waistline than those who did not eat kiwi.
Studies say that kiwi can help people lose weight. That’s because they have a low GI. This means that the sugar in them is released more slowly, so smaller blood sugar spikes (4). Kiwis also have a lot of dietary fibre, which helps people feel fuller and not eat as much. One small peeled fruit has over 2 grams of dietary fibre, and if eaten with the skin on, there is an extra gram of fibre (5), (6).
Diets high in fibre from fruit and vegetables have been shown to make people feel full, lose weight, and keep their gut healthy (7).
One type of fruit that has a lot of fibre is the kiwifruit. It is soft, sweet and delicious when eaten raw or unpeeled. You can also juice it or use it in salads.
Melons
Melons have fewer calories than many other fruits. People can eat many melons because they are low in calories but high in other things like water and fibre. They also have lots of vitamin C, beta-carotene, and lycopene to make them healthy for you (8), (9).
It is good to eat fruits that have water in them (10). Watermelon has sugar, so you may want to limit how much you eat. You could also go for melons like cantaloupe or honeydew. You can enjoy them fresh, cut into cubes or balls, or they can be blended up into a fruit smoothie or frozen as fruit popsicles.
Oranges
Oranges have many vitamins and fibre, which is good for your body. They also make you feel full. But oranges are also different from other fruit because they are low in calories and high in fibre and vitamin C. You will not be hungry very soon after eating orange-like muesli bars or croissants (11).
Many people drink orange juice instead of eating oranges. This is not so good because it can make you hungrier and result in more calories. It would help if you ate oranges instead. There are many ways to eat them, like by themselves or in your favourite salad or dessert (12), (13).
If you want to lose weight, eating fruit may be better than drinking juice because it will make you less hungry and give you fewer calories while also making you feel full right away.
Bananas
Some people choose not to eat bananas because they have a lot of sugar and calories. But bananas are good for you. A banana has potassium, magnesium, manganese, fibre, antioxidants and vitamins A, B6, and C (14).
Some people with diabetes might also like that the banana can help keep their insulin levels low to stay healthy (15).
Additionally, one study showed that eating a banana per day reduces both blood sugar and cholesterol. Eating bananas is important for people who are trying to lose weight. Bananas taste good and are low in calories.
You can eat bananas on your own, or you can cook them with other food.
Berries
Berries are nutrient-rich and low-calorie foods. A 1/2 cup (74 grams) of blueberries has 42 calories but provides 12% of the RDI for vitamin C and manganese and 18% for vitamin. (16)
A cup (152 grams) of strawberries has about 50 calories but provides 3 grams of dietary fibre, 150% RDI for Vitamin C and almost 30% for manganese. (17)
Berries are also filling. One study found that people who had two small berry snacks ate less food than those who had the same number of calories in a candy snack.
Berries may help lower cholesterol levels, reduce blood pressure, and lower inflammation. Eat fresh or frozen berries in the morning with breakfast cereal or yogurt, mix them into a healthy smoothie for lunch, bake them into baked goods, or add them to a salad. (18)
Stone Fruits
Stone fruits are a type of fruit with a stone in the middle. The fruits can be peaches, nectarines, plums, cherries, and apricots. These fruits are good for people who want to lose weight because they have low-calorie counts and provide many nutrients like Vitamin C and A. For example, one medium peach has 58 calories while 1 cup of cherries has 87 calories or two small plums (120 grams) or four apricots (140 grams) have just 60 calories. (19)
Stone fruits are better than unhealthy snacks like chips or cookies. Stone fruits are more healthy and full of nutrients like vitamins, minerals, fibre, and antioxidants. People can eat them fresh or cooked in fruit salads, porridge, or savoury dishes like stews.
Rhubarb
Rhubarb is a vegetable, but people often cook it like fruit in Europe and North America. It only has 11 calories per stalk but still has a lot of vitamins. Rhubarb may help lower your cholesterol, which is a problem for lots of people who are overweight.
In a study of 83 people with atherosclerosis, those given 23 mg of dried rhubarb extract per pound of body weight (50 mg per kg) for six months saw a significant decrease in cholesterol and improved blood vessel function.
Rhubarb stalks can be stewed and eaten with porridge or cereal. Although you can eat them in many ways, including desserts, it is best to stick to low-sugar rhubarb dishes when trying to lose weight.
Grapefruit
Grapefruit is a fruit that is a mix of orange and pomelo. It can help people lose weight because it has only 39 calories, but you also need to eat it with red grapefruit to get vitamin A.
Grapefruit has a low glycemic index number. That means that it releases sugar into your bloodstream more slowly than other foods. A low-GI diet may be good for losing weight and maintaining weight, but the evidence is limited. (20, 21, 22)
In a study with 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks made them feel fuller and eat fewer calories each day. Their cholesterol levels also improved.
A recent study found that grapefruit is best to eat to lose weight and reduce the risk of high blood pressure. Grapefruit can be eaten on its own, or it can be added to salads and other dishes.
Apples
Apples are low in calories and high in fibre. They have a lot of calories (116 for one large apple). They also make you feel full. This is good if you want to lose weight because it helps keep your stomach empty and makes you hungry again soon.
One study showed that if people ate three apples, three pears, or three oat cookies for 10 weeks, those who ate apples lost more weight than the other groups.
Research shows that apples are healthy. They make people feel full, and they help people lose weight. A study showed that if you eat an apple, you will have less weight over time than if you do not eat an apple. When doing the study, it found out that people who ate one apple a day lost 1.2 pounds more than those who did not eat any apples at all. It also says that apples may be better to eat whole rather than juicing them because it helps control your appetite better and makes you feel fuller longer too! (23)
Avocados
Avocados are a fruit that grows in warm climates. They have 160 calories, which is more than any other fruit. Avocados also provide Vitamin K and Folate, which are important to the body.
One study found that people who ate avocados lost weight even though they were eating fewer calories than margarine or oils. So avocados can be good for you even if they have a lot of fat and calories because it helps your body get rid of the fat in your system to lose weight faster.
Studies have shown that avocados can make you feel fuller, decrease your appetite, and improve your cholesterol. In addition, studies show that people who eat avocados tend to eat healthier, have less risk of getting metabolic syndrome, and weigh less than those who don’t eat them (24), (25).
You can use avocados to replace butter or margarine on bread and toast; add them to salads, smoothies, or dips; or eat plain.
Pineapple
Pineapple is a fruit that has high water content. This helps people to stay hydrated, and it also provides many vitamins and minerals. For example, one cup of pineapple chunks will provide about 88% of the vitamin C daily value (26).
It is also good for weight loss because, in past studies, people who ate water-rich foods such as vegetables and fruits lost weight even when they did not restrict their diet (27).
Strawberries
Strawberries are full of water, fibre, and nutrients. Some research has linked strawberry consumption to improved heart health and improved insulin sensitivity. You can make them by microwaving them for a while and then topping them with Greek Yogurt for dessert. Or you can eat them with cottage cheese or add them to your salad.
