Top 3 Weight Loss Fruits

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Weight loss fruits are an integral part of a holistic weight loss program since they provide vital nutrients that support your body as you try to attain and maintain a healthy body weight.

Apples

Three apples a day can actually keep the pounds away. This was proven by a study published in the Nutrition journal which found that overweight women who ate three apples each day lost more weight than those who did not eat fruit.

Another study published in the Food Chemistry journal found that compounds present in apples can prevent obesity. These non-digestible compounds enhance the growth of good bacteria in the gut which normalizes certain processes and contributes to the sensation of feeling satisfied.

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Apples are also awesome weight loss fruits because they contain a high pectin fiber content which makes you feel full for longer. Soluble fiber similar to that found in apples was also shown to reduce abdominal fat when consumed over a 5 year period.

Since each apple contains around 100 calories, they are also great additions to your calorie restricted diet. By virtue of being low carb fruits, they also help your body burn more calories.

The low glycemic index (GI) of 39 of apples is also beneficial for weight loss since this means they do not cause the blood sugar surges that trigger insulin release and fat storage.

Their sweetness and easy portability makes them amazing weight loss snacks for persons with a sweet tooth.

Apples are also good sources of the antioxidant vitamin C which prevents premature aging and degenerative diseases.

To increase your intake of apples, pack them for mid-morning and mid-afternoon snacks.

Strawberries

Strawberries are spectacular weight loss fruits because contain anthocyanins which increase the production of adiponectin. This hormone helps your body burn more fat and calories by stimulating the metabolism. It also suppresses the appetite.

These delicious berries also contain ellagic acid which together with anthocyanins slows the rate of digestion of starchy foods. In addition, each cup contains around 3 grams of fiber which can help you eat less since it makes you feel full for longer.

strawberry smoothie weight loss fruits

Strawberries also boost the production of leptin which is another hormone that has an important role in weight management.

Strawberries are also super snacks for those with a sweet tooth who want to lose weight since each cup contains around 7 grams of sugar and a mere 50 calories.

With a low GI index of 40, strawberries do not cause spikes in glucose and insulin levels that make the body store fat.

These super-delicious berries are super-nutritious with loads of antioxidants, vitamins A, B, C and minerals like manganese, potassium and iodine.

To increase your intake, make a strawberry banana breakfast smoothie every day to have a berry good start to your day by simply blending 1 cup of strawberries, 1 banana and half a cup of yogurt or soymilk.

Grapefruit

A study published in the Journal of Medicinal Foods found that obese persons who ate half a fresh grapefruit before each meal three times a day lost 3.2 pounds over a period of 3 months. Those who drunk grapefruit juice before meals lost 3.0 pounds while those who drunk apple juice lost 0.6 pounds. The group that ate fresh grapefruit was also noted to have improved insulin resistance which is beneficial for weight loss as it helps stabilized blood sugar levels and reduce fat storage.

grapefruit weight loss fruits

Grapefruits are also great weight loss fruits since they contain soluble pectin fiber which takes longer to digest. It thus helps you reduce snacking by making you feel full for longer. Their high water content also makes you feel satiated.

These bittersweet fruits also help you reduce your calorie intake since each filling fruit contains around 100 calories. They are also said to be negative calorie foods which means that the body uses more calories to digest them than it gets from them.

These citrus fruits contain a compound known as naringenin which helps lower blood sugar levels and boosts the livers ability to break down fat.  Grapefruit also help reduce fat storage since they have a low glycemic index of 25.

Grapefruit are also good sources of lycopene which prevents prostate cancer and vitamins C and A which strengthen the immune system and prevent premature aging.

To increase your intake, eat half a grapefruit before your breakfast to kick start your day and digestion. Pack the other half and consume it just before your lunch.

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References:

  1. Weight loss associated with a daily intake of three apples or three pears among overweight women. http://www.ncbi.nlm.nih.gov/pubmed/12620529
  2. Assessing non-digestible compounds in apple cultivars and their potential as modulators on obese microbiota in vitro. http://www.sciencedirect.com/science/article/pii/S0308814614005251
  3. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. http://www.ncbi.nlm.nih.gov/pubmed/16579728

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