Take a look at the below list of the Top 10 Best Fruits For Weight Loss in 2016-2017. Sugar is one of the main culprits affecting weight gain. In today’s modern times, it’s easy to grab a chocolate bar or two and soon feel energized. But it isn’t the sugar itself that is bad, just the type of sugar and the way our systems process it.
Our bodies are intelligent, regulating our energy and spreading it out over time. Warning bells, then, if we suddenly feel full of energy followed by an equally rapid loss of vitality, as in the familiar ‘sugar rush’ followed by a ‘crash’. Sugar, to be released at a beneficial rate, needs to be taken with other nutrients; and this is where fruit, as part of a weight reducing diet, comes in. Most fruit contains fiber which prevents the sugars being released too quickly. With plenty of choice available, unless you are among those with a particular allergy, fructose intolerant or need a very low carbohydrate diet, you can indulge to your hearts content! But be clear on why you want to lose weight. The BMI (body mass index) will give a guide to a healthy weight for your height. Although fruit is the most natural, and therefore safe source of sugar, if diabetic you’ll need to keep track of your intake.
Our metabolism runs in 6-monthly cycles, with the body basing its weight on the previous cycle. So try to maintain the diet for at least 4 months before deciding if it is effective or not.
Take a look at the below list of the Top 10 Best Fruits For Weight Loss in 2016-2017
The average orange has only 47 calories, with enough sweetness to satisfy the sweetest tooth! A large orange of 184 grams contains just 86 calories and is virtually fat free, having 4.4 grams of fiber – that’s 18% of the RDA (recommended daily amount). The high fiber content makes oranges satisfying, providing you eat the flesh, not just the juice. Even the smell of an orange helps you lose weight! According to one study, participants who were given oranges to smell before eating chocolate ate 60% less, than those who were given chocolate to smell first.
A study from Brazil reports a 33% extra weight loss in participants who ate apples before meals, compared to those who didn’t. Apples contain little, if any, sodium (affecting water retention) or fat with an average of just 50 calories. The non-digestible compounds in apples (such as polyphenols and fiber), particularly granny smiths, aid weight loss by promoting the growth of good gut bacteria. A study by Giuliani Noratto, food scientist, found that bacteria was actually changed, by eating granny smiths, into the same type of bacteria found in ‘lean’ mice. So to keep your gut healthy while you practice dietary changes, choose a granny smiths!
Ideally go for the bitter variety rather than the pink. By aiming to accommodate the candy taste of the consumer, other varieties have been engineered to be less tart – at the expense of naringin, a natural anti-oxidant causing the bitter flavor. Eating just half a grapefruit before meals assists weight loss due to its low calorie count and high fiber (around 2 grams per whole fruit). A 12 week study showed participants lost 1.6kg (3.5 pounds) on average.
Just one cup of these little berries will provide around 80 calories and a healthy 4 grams of fiber. So don’t worry about indulging when they taste so good! There is even a specific diet dedicated to them, called the ‘Blueberry Diet’. This involves eating at least two cups of blueberries per day by adding them to other fruit, as in smoothies and salads, or in combination with other healthy meals. Reputed to be effective in removing fat around the abdomen, blueberries are packed with antioxidants and vitamins too.
Fragrant and juicy, one large peach can contain 68 calories and provide 10% RDA (recommended daily amount) of fiber ; however, this varies depending on the type. Fresh peaches contain around 89% water, while dried have lower water content but higher calories. if choosing canned peaches, go for those in their own juice rather than syrup for a lower calorie count. This is the best fruits for weight loss in 2016-2017.
With around 105 calories on average each, bananas are an instant, healthy source of energy; they also contain good amounts of fiber and resistant starch (a type of starch that is transformed then sent to the bowel, rather than digested), so the calorie count is balanced out. That said, it’s best to keep track of how many bananas you eat, including them in your total daily caloric intake. Love them too much? well, thanks to their variations in size, choosing smaller ones could solve the issue!
A green banana contains a minimum of 8.5 grams of resistant starch, which reduces on ripening to yellow. Although bananas are high in carbohydrate, this is offset by their high water content (75%), which results in a low energy density, so is perfect for use in a weight reduction diet.
Although a vegetable according to the US Department of Agriculture, it is in fact a fruit as classified by the horticultural societies. The natural tomato (not to be confused with ketchup which is synthetic and full of refined sugars) assists weight loss by reversing the body’s resistance to leptin, a protein which helps retain weight. if using canned, be sure to check for added ingredients such as sugar; also cartons of tomato juice have sodium, not present in the natural fruit.
tomatoes contain 9-OXO-ODA, a powerful fat burning compound together with lycopene and beta-carotene, shown in studies to result in less fat around the waist and abdomen. Tomatoes contain pectin and fiber, so peristalsis (where food is passed from the stomach to the bowel) is increased, removing the buildup of waste products which add to body weight, while at the same time maintaining a ‘satisfied’ feeling by sending a ‘full stomach’ signal to the brain. Citric acid in small amounts is also present, which encourages the metabolism of sugar and burns off fat.
Cherry tomatoes are more effective for weight loss due to having up to double the amounts of fiber, carotene and vitamin C.
With just 30 calories per 100 grams, together with a water content of around 90%, the difference between a watermelon and a pint of water (apart from the calories) is the high concentration of arginine – an amino acid important for breaking down fat, as well as removing toxins such as ammonia from the body. Perhaps that’s why watermelon is a popular choice in weight control.
If you get bored with eating it raw, you can cut it into steaks and broil it, freeze it to make a sorbet, roast the seeds to eat in between meals, and even remove the rind and cook, to serve as a vegetable. If you are exercising, the juice makes a delicious, effective, energy drink due to its levels of potassium and other electrolytes which are lost during work-out. As watermelon has some properties similar to Viagra, together with the psychological benefits of being slimmer, you may want to ‘strut your stuff’ – but check you are not over-consuming it, causing an imbalance in your diet!
There are over 1200 varieties to choose from; the cantaloupe variety having 30 times more beta-carotene than oranges. It is recommended by the American Council for Exercise as part of a healthy diet. This is one of the top 10 best fruits for weight loss 2016-2017.
2. Avocado Pears
If you don’t have a candy tooth, you may be pleasantly surprised by the subtle flavor of an avocado pear. High in ‘healthy’ fats, especially monounsaturated oleic acid (one of the main constituents of olive oil), avocados provide what many other fruits lack. If you are calorie counting as part of a controlled diet the advice is to limit your avocado intake, as they are high in calories. But an advantage is you are more likely to remain satisfied for longer in between meals, as energy from avocados is released slowly.
Avocados raise the metabolism, and when used alongside vegetables they enhance the uptake of nutrients from them. They also raise male and female testosterone (a hormone that causes weight reduction). Despite the lack of ‘juice’, they contain a substantial amount of water – so are hydrating too!
Unlike many fruits, guava is safest for diabetics because of its low glycemic index (a rating scale applied to the effect of carbohydrates on blood sugar levels). Being high in fiber (5.4 grams per average serving), it can assist and balance our eliminatory system and is effective for treating diarrhea, constipation and gastroenteritis, in addition to regulating the absorption of sugar. This is due to guava’s alkaline astringents with their antibacterial properties. According to various studies, it can prevent the onset of type-2 diabetes.
Guava is great for weight loss because it contains no cholesterol, has little natural sugar and only low quantities of other carbohydrates. Being resistant to most pests, you can be confident that minimum chemical sprays and treatments have been used. Rich in proteins, vitamins, minerals and roughage it is satisfying too!
Guava is also good for balancing your weight – so if you’ve lost a few more pounds than intended, grab some guava to help regain your optimal healthy level! A popular way of eating guava is in jelly or preserves.
With so many delicious fruits available, most of them having minimal or no preparation time, it’s easy to bring fruits into your daily menu or calorie controlled diet. Whether juicing or zesting, stewing or simply peeling and eating, fruits are versatile and full of health benefits as well as goodness. So why not choose your favorites from these Top 10 Best Fruits For Weight loss 2016-2017, and see if the proof of the (fruit) pudding is in the eating!