If you’re looking to lose weight, you should minimize your calorie intake and eat the best fruits for weight loss. Research shows that consumption of fruits lowers the amount of calorie ingestion, making it an excellent supplement to weight loss.
Other studies have shown that plant-based foods such as fruits help to manage food cravings and over-eating. The amount of fruit you need to eat to lose weight depends on your age, sex, and level of physical activity. On average, a person needs one to two cups of fruit each day.
However, you may need more if you’re very physically active. That said, here are some of the best fruits for losing weight.
Avocado
With about 6.7% dietary fiber and only 0.7%, avocado is one of the best fruits for weight loss. It’s also rich in unsaturated fats.
The combination of unsaturated fats and dietary fiber helps to reduce your appetite. This fruit also makes you feel full for longer, thanks to the high fiber content and about 80% water.
It’s advisable to eat half to one avocado each day. Keep in mind that the average avocado contains about 320 calories and 30 grams of fat.
Apples
Apples are another great fruit for losing weight. The fiber-rich and low-calorie fruits have about 116 calories and 5.4 grams of fiber.
Low-calorie fruits are more filling, making you eat less of other foods in the course of the day. In fact, an apple is about three times as filling as a chocolate bar.
Experts recommend eating apple whole, rather than juicing them, to minimize hunger and control appetite. For the best weight loss result, you should eat at least two apples in a day.
You can enjoy this fruit in many different ways. You can add them to cold and hot cereals, salads, or bake them on their own.
Pear
Pears are rich in fiber and Vitamin C. Thanks to their high fiber content, pears can keep you fuller for longer, promoting your weight loss efforts.
One three-month study evaluated the impact of consuming fresh pear daily on 40 adults. Each ate two pears per day and lost up to 1.1 inches of their waist circumference.
You should eat two pears each day to meet your fruit needs as recommended by the Dietary Guidelines for Americans.
Watermelon
Watermelon can be a healthy snack when you’re on a weight loss diet. This juicy fruit is rich in amino acid arginine, which promotes fat burning.
Eating watermelon ensures you stay hydrated, thanks to its 90% water content. According to a study conducted by the University of Kentucky, watermelons have the potential to reduce fat build-up and improve your lipid profiles.
Another study revealed that watermelon juice alleviates muscle soreness. So, you can work out without worrying about sore muscles.
Grapefruit
Grapefruit is a great source of pectin, which slows digestion and makes you stay full for longer. That, in turn, may reduce your food intake, resulting in weight loss.
This delicious fruit is also rich in potassium, vitamin C, and folic acid. Eating half a grapefruit about 30 minutes before your meals can make you feel more satiated, resulting in lower consumption of food and calories.