Can you lose weight with these common fruits?

Snacking is the bane of many a weight loss effort – with these fruits you get a nice healthy snack which comes packed with vitamins and other goodies to help you lose weight.

Feel like a snack? Well, try ditching the sweets and reaching for some fruit instead. Fruits are nature’s sweets and are packed full of vitamins, fibre and all sorts of good things which can contribute towards weight loss. Here are seven fruits which could help you to lose weight quickly.

Apples

An apple a day keeps the doctor away, they say, and these can be an extremely useful way to lose weight. As well as being high in fibre, apples have very few calories. As a way of filling you up and satisfying your craving, apples could save you a lot of calories. One study looked at a group of women who were given apples, pears or oat cookies, each with the same calorie value each day for ten weeks. The group with the apples lost two pounds. The group with the pears lost 1.6 pounds while the group eating oats saw no change.

Berries

Nutrient-rich and calorie-light, berries can be a great way to fill yourself up without consuming many calories. One study showed that a group of people who were given a selection of berries worth 65 calories ate less at their next meal than a group who were given candy with the same number of calories. Berries tend to be high in fibre and have plenty of healthy vitamins and have also been linked to lower levels of cholesterol, reduced inflammation and lower blood pressure which can help to reduce your risk of developing heart disease, diabetes and other unpleasant conditions.  

Oranges

We normally associate oranges with vitamin C and their ability to boost our immune systems, but they can also help you to lose weight. They are one of the sweetest fruits out there and make for a low-calorie option for anyone with a sweet tooth. Each orange also comes with around four grams of fibre, delivers 10% of your daily potassium needs and virtually all of your vitamin C. They also have a load of carotenoids which give them their distinctive orange colour. These are a family of extremely useful antioxidants which can reduce belly fat as well as boosting your eyesight.

Bananas

Our yellow friends often get a bad reputation in weight control, due to their high levels of sugar and relatively high calorie count with around 90 calories. However, they are packed with potassium and are fantastic sources of fibre with around three grams per banana. They also have resistant starch which been linked to boosting the health of your guts and the amount of fat you burn. Potassium, meanwhile, is good for balancing salt which can be a common cause of bloating.

Grapefruit

According to a study in Nature and Metabolism, people who ate grapefruit before meals for 12 weeks lost a staggering 7.1% of weight.  Grapefruits have around 40 calories, are low in sugar and high in fibre. They make for a nice, tasty snack and fill you up nicely. It will also provide most of your daily vitamin C requirements which makes them almost as good a source of vitamin C as oranges.

Passion Fruit

Originating in South Africa, the passion fruit has an edible pulpy yellow seed mass within a tough outer shell. It is packed with around 40% of your daily recommended intake of dietary fibre which slows down your digestive system. Each fruit is just a little under 100 calories and comes packed with vitamins C and A as well as having plenty of iron and potassium.

 the passion fruit has an edible pulpy yellow seed mass within a tough outer shell. It is packed with around 40% of your daily recommended intake of dietary fibre which slows down your digestive system.

The seeds contain piceatannol which has been linked to lower blood pressure, although there is a need for further research on whether this does indeed have a positive impact on blood pressure within the body.

The fruit is often eaten as a topping for other desserts, although if you’re eating it for weight loss you should probably eat on its own.

Melon

Melons of all kinds provide a delicious, tasty snack with just a few calories. A typical slice of melon will contain no more than 40 calories and is packed with fibre, vitamins and antioxidants such as beta carotene and lycopene.

Moreover, melon contains a huge amount of water which will keep you hydrated. Maintaining plenty of water in your diet has been linked to improved weight loss.

However, one thing to watch out with melons is that they have a high glucose content which can increase the likelihood of weight gain.

Indeed, this is one problem with fruit. Although they are healthy, they do contain sugars. Although these are healthy naturally occurring sugars, rather than the refined stuff you’ll find in a chocolate bar or another snack they can harm your weight loss efforts if you eat them in too high a proportion.

The real benefit for fruit, though, can be their ability to provide a more nutritious and healthier snack. Replacing a mid-morning snack with an apple or orange, will slate your hunger and satisfy a sweet tooth in a way which won’t have a harmful impact on your waistline. 

Read more about eating for longevity HERE.

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