Takes fruit well for dinner

Fruits for Weight Loss: The Top 10

Table of Contents

  1. Apple
  2. avocado
  3. banana
  4. Berry
  5. Grapefruit
  6. Cherries
  7. kiwi
  8. Passion fruit
  9. melon
  10. orange
  11. The right preparation
  12. FAQs - the most common questions
  13. Knowledge to take away

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In addition to whole grain products and healthy fats, a healthy diet also includes an adequate intake of fruit and vegetables. The plants provide important minerals and vitamins as well as plenty of water.

If you want to lose weight, you should especially consume foods with a low calorie density and high fiber and nutrient content. The following types of fruit are therefore perfect for a diet.

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1. apple

With 70 kilocalories per piece, apples are one of the fruits with a low calorie density. The main reason for this is their high water content of over 80 percent (1).

The soluble fiber contained in the shell not only stimulates digestion, it also serves as food for the good intestinal bacteria and keeps you full for a long time. An apple for dessert or as a snack in between prevents you from resorting to other high-calorie alternatives.

In a study with over 100,000 participants, researchers came to the conclusion that the daily consumption of apples can have a positive influence on body weight for years (2).

Apples provide a lot of healthy fiber and have a positive influence on body weight.

2. Avocado

Incredible but true: Avocados are not just a berry and, despite their high fat content, can be counted as a fruit for weight loss.

In a study of 26 healthy, overweight participants, researchers found that adding half an avocado to lunch increased satiety and decreased the desire to eat within the next five hours (3).

In addition, a whole avocado as part of a fat-neutral diet has positive effects on cholesterol levels. It is important that the avocado is not only added to the diet, but also replaces other sources of fat (4).

Avocados also provide plenty of potassium, vitamin K and folic acid, which is particularly important for pregnant women (5).

Avocados are a fruit. Thanks to their satiating effect, they help you lose weight and help regulate cholesterol levels.

Also read:Fructose - a secret pathogen?

3. banana

Like avocados, bananas are calorie-dense fruits, but thanks to their low glycemic index they also keep the blood sugar level constant and thus ensure that fewer cravings occur.

Especially for people with diabetes, a constant blood sugar level is associated with fewer complications and a lower HbA1c value (6). At the same time, consuming bananas every day reduces cholesterol levels as well as blood pressure in people with high blood pressure.

With a calorie content of 140 kilocalories per piece, the banana provides important micronutrients such as potassium, magnesium, manganese and antioxidants that protect the cells from free radicals (7).

Although bananas are high in sugar and therefore high in calories, they prevent food cravings during the diet and also provide important minerals.

4. Berries

The berries include, for example, raspberries, blueberries and strawberries. They are all characterized by a low calorie density with a high nutrient density. 100 grams of raspberries contain only 43 kilocalories, but plenty of folic acid, vitamin C, potassium and calcium (8).

In addition to 46 kilocalories per 100 grams, blueberries contain a particularly large number of antioxidants that protect cells from damage and the skin from aging (9).

Pure as a snack or with yoghurt and oatmeal for breakfast, berries are the perfect fruit for weight loss or in a conscious diet.

Berries are real nutrient bombs and are perfect as a low-calorie snack.

5. Grapefruit

As a citrus fruit, grapefruits are best known for their high vitamin C content. Half a grapefruit already covers 50 percent of the recommended daily intake. As a fruit for weight loss, the fruits are particularly suitable due to their low calorie density (45 kilocalories per 100 grams) and the low glycemic index (10).

In a study with 85 obese (BMI 30-39) participants, the intake of grapefruit or grapefruit juice before meals was associated with lower calorie intake and weight loss. The fruit also had positive effects on cholesterol levels (11).

Due to their low glycemic index, grapefruits inhibit cravings. Also, eating the fruit before a meal will reduce caloric intake.

6. Cherries

Cherries belong to the stone fruits and are rich in potassium, manganese and phosphorus. The trace element manganese is involved in the formation of bones and cartilage, and it also contributes to the synthesis of proteins and fats. Since the substance is also involved in the production of the happiness hormone dopamine, eating cherries can even make you happy.

In the diet, cherries are a great low-calorie (65 calories per 100 grams) snack instead of chips or biscuits (12). The perfect fruit for weight loss!

Just like berries, cherries are packed with essential nutrients and low in calories.

7. Kiwi

The small fruits are perfect, peeled or unpeeled, as a healthy snack that will keep you full for a long time due to its high fiber content (approx. 3 grams per piece) (13).

At the same time, kiwifruit have a low glycemic index. This means that the blood sugar level remains constant and food cravings are counteracted (14).

A study of prediabetics found a significant association between consuming two kiwi fruit a day and lowering blood pressure and hip circumference (15).

Also interesting:Foods high in vitamin C.

Kiwifruit is high in fiber and, when consumed daily, can lower blood pressure and decrease the hip circumference.

8. Passion fruit

Maracujas or passion fruits are exotic fruits with a pithy, slightly acidic flesh. The fruits taste best when they are already wrinkled on the outside.

With 13 kilocalories each, they provide very little energy, but are rich in the micronutrients vitamin C, folic acid, beta-carotene and potassium. Beta-carotene is important for the eyes and nerves, while potassium protects muscles, especially the heart.

The substance piceatannol contained in passion fruit has been linked in studies with the improvement and tightening of the skin as well as the insulin sensitivity of overweight men. However, further research is needed here (16).

Five of the small fruits provide less than 100 kilocalories and contain many important nutrients. Passion fruit can also improve the appearance of the skin and improve insulin sensitivity.

9. Melon

Pure water: Although watermelon, honeydew melon and Galia melon are so sweet, they consist of around 90 percent water and are therefore the perfect fruit for losing weight in summer (17).

Plus, you can eat a large serving of 250 grams of watermelon for under 100 kilocalories. The abundant water content keeps you full for a long time and, especially in summer, it protects against dehydration. Be careful with other types of melon: honeydew melon, for example, provides almost 50 kilocalories more with the same portion (18).

Danger: Despite the low calorie density and the high water content, you should limit your melon consumption, because the fruits have a high glycemic index, which counteracts keeping the blood sugar level constant. This is especially dangerous for diabetics and also promotes food cravings.

Watermelons in particular score points with their low calorie density and are particularly suitable as a perfect afternoon snack in summer.

10. Orange

Citrus fruits are not only characterized by their high vitamin C content, but also by their low calorie density. A medium-sized orange has only about 100 kilocalories, but already covers 20 percent of the recommended fiber intake. Fiber reduces appetite and keeps the intestines healthy (19).

But if you want to lose weight, you should avoid oranges in juice form. On the one hand, orange juice from the supermarket often contains a lot of sugar; on the other hand, studies have found that consuming a whole fruit keeps you full longer than the same amount of juice (20).

Oranges are very low in calories and high in fiber. For longer satiety, the fruits should be eaten whole rather than pressed.

Also read:The 16 fruits with the lowest sugar content in the ranking

The right preparation

When it comes to losing weight, the selection of foods and their preparation are also crucial. While you should use low levels of fat and salt when cooking and frying vegetables, there are other things to look out for when preparing fruit.

  • With bowl, please!: If possible, always eat the fruits with their peel, because this is where most of the nutrients and the filling fiber are hidden. Apple, kiwi and all kinds of berries only need to be washed and dried well before they are consumed. For other fruits such as citrus fruits and bananas, however, the peel is not suitable for consumption.

  • Pure enjoyment: Fruits are the healthiest and best suited for the diet when you consume them straight. When processing apples and berries into cakes and compotes, a lot of sugar is usually added, which increases the calories per serving. If you want to add a little liquid to a delicious fruit salad, it is also better to use your own apple or orange juice instead of purchased ones.

Always eat fruit straight and, if possible, with the skin. In this way you will achieve the best results in your diet and also benefit from all the health benefits of the fruit.

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FAQs - the most common questions

How Much Fruit Should I Eat Each Day to Lose Weight?

When consuming fruit for weight loss, it is important that the calories fit into your balance sheet, i.e. you do not take in more calories than you burn. Since it is also important for the weight loss effect that you consume the fruit as a substitute for high-calorie snacks, you should not eat beyond hunger or appetite. With the daily intake of two handfuls recommended by the German Nutrition Society, you are very well advised.

Which fruit is not suitable for losing weight?

In general, any fruit that is low in calories and high in water is suitable. Fruits such as dates and grapes are less suitable for losing weight because they have a very high fructose content. Here you will find the fruits with the lowest fructose sugar content.

Does it make a difference whether I eat fruit in the morning or in the evening when it comes to losing weight?

Since fruit provides quickly available energy due to its sugar content, it is better to consume it in the first half of the day. For example, add an apple to your granola and eat a few berries during the morning to hold out until lunch. If you are no longer active in the evening, vegetables and whole grains, such as pasta, are best for dinner.

Knowledge to take away

Since a healthy diet is essential for a successful diet, fruit should also be a regular part of your eating plan. Particularly suitable fruits for weight loss are those varieties that have a high water content, low glycemic index and a lot of fiber.

When consuming the fruits, make sure that they are unprocessed and unsweetened. Consuming two handfuls of fruit per day, whether on a diet or not, is recommended.