Today, one of the major worries for public health is obesity. It is a big problem because it can lead to serious illnesses like heart disease, diabetes, and some cancers. So, it is important to deal with obesity for your physical and mental well-being. While there are several ways to do that, from diet and exercise to medical interventions, one effective strategy is to promote healthy eating habits from a young age. Speaking of health, did you know that certain fruits can help you lose weight faster?
You must be wondering how fruits, with their natural sweetness, help manage weight. Research shows that higher fruit intake correlates with less weight gain. Whole fruits, rich in fibre and water, keep you full longer and reduce calorie intake. Choosing fruits over high-calorie snacks cuts overall calories. Some fruits, like berries and apples, are especially beneficial for weight management. Avni Kaul, the leading dietician for weight loss in India, tells us which fruits contribute to weight loss in this article.
Apples – Apples are an optimal choice for weight loss due to their low-calorie and high fiber content. Packed with essential nutrients like polyphenols and carotenoids, they help in weight management by scavenging free radicals, regulating gene expression, and modifying signal transduction in fat tissues. Studies suggest that apple polyphenols possess anti-obesity properties, making them a smart addition to your breakfast routine for a healthy start to the day.
Watermelon – Who can resist the allure of a succulent watermelon on a scorching summer afternoon? Packed with about 94 percent water, it is a low-calorie delight, ideal for weight management. A single cup contains a mere 46.5 calories, with 12g of carbohydrates, predominantly fiber. Its high water content and fibre keep hunger at bay, aiding in satiety and effective weight control. Whether enjoyed fresh or tossed into fruit salads, it is a refreshing, guilt-free indulgence.
Pineapple – Pineapples, renowned for their vitamin C content, are also abundant in weight-loss-friendly fibers akin to red apples. These fibers promote satiety, curbing binge eating tendencies. Further, the enzyme bromelain aids in protein metabolism, particularly targeting belly fat. With just 75 calories per cup and no cholesterol, sodium, or fat, pineapples emerge as an ideal snack for weight loss. Additionally, manganese, found in pineapples, helps regulate fat and carbohydrate levels, facilitating weight loss.
Grapefruit – Grapefruit, a hybrid of orange and pomelo, emerges as a powerhouse for weight loss and overall health. Packed with fiber, vitamins A and C, and boasting a low glycemic index, it is a go-to snack, particularly for diabetics. Research reveals its ability to reduce abdominal fat and regulate blood pressure. Incorporating grapefruit into meals has shown a 7.1% decrease in body weight, lowered cholesterol, and enhanced intake of vital nutrients like vitamin C, magnesium, and potassium.
Kiwi – Call it Kiwi or kiwifruit or Chinese gooseberry, this fruit smaller than an apple or an orange, packs a punch when it comes to weight loss. With just around 50 calories and less than 7 grams of sugar per fruit, it is a sweet yet low-calorie option. Kiwis are rich in fiber, both soluble and insoluble, which helps you feel full longer and aids in digestion by promoting bowel movements and lowering cholesterol. The antioxidant actinidin found in kiwis aids in protein digestion, making it easier for your body to break down food, especially helpful for those with a slow digestive tract or conditions like irritable bowel syndrome. Studies indicate that consuming kiwis regularly can lower inflammation, blood pressure, and body fat, aiding weight management and promoting a healthy metabolism.
Guava – Guava, a green and crunchy tropical fruit, is a powerhouse for weight loss. Rich in fibre and protein, it aids in feeling full for longer, preventing overeating. Its digestion-boosting properties promote healthy weight loss and better bowel movement. Packed with essential vitamins and minerals, it ensures you don’t miss out on nutrients while shedding pounds.
There are more amazing fruits that contribute to weight loss. These are just a few examples showcasing how apples, watermelon, pineapple, grapefruit, kiwi, and guava can aid in effective weight management and promote overall health.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition