Takes fruit well for dinner
Fruits for Weight Loss: The Top 10
Table of Contents
- Passion fruit
- The right preparation
- FAQs - the most common questions
- Knowledge to take away
Register now: Our weight loss course
Do you already know the EAT SMARTER weight loss course? In just 12 weeks you can manage to lose weight healthily and change your diet over the long term.
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.
If you want to change your diet and habits in the long term without the yo-yo effect, the EAT SMARTER weight loss course an innovative concept that combines low carb, intermittent fasting and sirtfood. You can find out more about the 12-week program here:
to the weight loss course
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).
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).
Also read:Fructose - a secret pathogen?
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).
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.
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).
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!
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.
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).
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.
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).
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.
Do you want to lose weight healthily?
With the EAT SMARTER weight-loss course, you can change your diet and habits in a healthy and sustainable manner within 12 weeks - without the yo-yo effect!
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.
- What is Einstein's view of gravity
- How much food do you throw away
- How is climate change affecting Antarctica?
- Do prostitutes enjoy sex
- Do prostitutes enjoy sex
- Why do Singaporeans call Chinese PRCs?
- How do I recognize ultra processed foods
- What is the scope of the CMS development
- What are the Best CPA Marketing Courses
- Why is sex sweet
- What are some basic priorities in life
- How can I update Subnautica without Steam
- How do I share APK files
- How do criminal cases begin
- East Asians in America separate themselves
- Why do we all hate Donald Trump
- What caused your weight gain
- How did the ancient Greeks live
- What is the saddest truth about programming
- Creatine makes your muscles bigger
- Which is the best tool for building backlinks
- What is energy physical quantity
- If 2x 2 2 then what is x
- Why are chicken wings so good
- Brown eggs are healthier than white eggs
- How are pastors paid
- Why do people lack humanity
- What makes a mathematical proof elegant
- Why does Quora not support GIFs
- What is project based learning
- What are some shocking facts about Australia
- Where did most of the African slaves come from?
- How many data scientists work at Google
- Which country pays dentists the most?