Fruits for weight loss, the best fruits for weight loss and fat loss

Even in childhood, we were told that it is necessary to eat fruits, along with vegetables: they contain a lot of vitamins that are necessary for the healthy functioning of the body, fiber and other useful substances. And nutritionists unanimously declare that fruits are an essential element of any diet, and that it is impossible to lose weight without them. Is it really so simple that it is enough to eat only fruits and not gain weight? Unfortunately no.

When choosing fruits that promote weight loss, it is necessary to base it not on the amount of vitamins, but, first of all, on the calorie content. Have you forgotten that you want to get rid of excess calories, not accumulate them? If you easily gorge yourself on some fruit, then most likely it has the maximum possible amount of calories, and this is not very good for the body on a diet.

Another equally important factor is the sugar level in the fruit. No one argues that sugar, as a beneficial substance, is necessary for our body, but its amount can be limited, since excess sugar goes into fat deposits. If you eat healthy fruits for weight loss, which contain sugar in small quantities, then at least a couple of extra pounds can definitely be avoided.

Read about this and other factors below!

Grapefruit

Grapefruit is a cross between a pomelo and an orange and is usually recommended to be included in weight loss diets.

Half a grapefruit contains only 39 calories but provides 65% of the recommended daily intake (RDI) for vitamin C. Red varieties also provide 28% of the RDA for vitamin A ().

What's more, grapefruit has a low glycemic index (GI), which means it releases sugar into the blood more slowly. A low GI diet may help with weight loss and weight maintenance, although the evidence is limited (, , , ).

In a study of 85 obese people, drinking grapefruit or grapefruit juice before meals for 12 weeks resulted in reduced calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels ().

Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups ().

Although grapefruit can be eaten on its own, it is also a great addition to salads and other dishes.

Summary:
Grapefruit is very low in calories and high in vitamins A and C. It can be a healthy snack before meals, helping to reduce your overall food intake.

Apples

Among the fruits that promote weight loss are apples.

Apples are low in calories and contain a lot of fiber - one large fruit (223 grams) contains 116 calories and 5.4 grams of fiber ().

They have also been found to help with weight loss.

In one study, women were given three apples, three pears, or three oatmeal cookies of the same calorie content per day for 10 weeks. The apple group lost 0.91 kg and the pear group lost 0.84 kg, while the oatmeal cookie group did not lose weight ().

Additionally, an observational study of 124,086 people found that people who ate one serving of apples daily lost an average of 0.56 kg over a four-year period ().

Because low-calorie fruits for weight loss, such as apples, help make your stomach feel full, you may want to eat less of other foods throughout the day. It is noteworthy that an apple causes an almost three times stronger feeling of fullness in the stomach than a chocolate bar ().

Research shows that apples are best eaten whole rather than as juice to reduce hunger and control appetite ().

However, two studies have linked drinking apple juice to reduced body fat compared to a control drink with the same amount of calories. Apple polyphenol extract—made from one of the fruit's natural components—has also been linked to lower cholesterol levels (, ,).

Apples can be consumed in a variety of ways, both cooked and raw. Try adding them to cereals, breakfast cereals, yogurt, stews and salads, or baking them on their own.

Summary:
Apples are low in calories and high in fiber, making your stomach feel full. Research shows they can help you lose weight.

How fruits help you lose weight

How can foods help with weight loss if they themselves are a source of calories, and therefore a possible source of fat? Yes, all foods can be possible sources of fat storage - this is true, however, certain ones help reduce fat folds in one of the following ways:

Some foods contain certain vitamins and minerals that help improve metabolism and the body's ability to burn fat and act as a virtual fat burner (foods that reduce the possibility of further fat storage).
Foods contain fewer calories, although they are more difficult to digest and absorb, causing energy expenditure, and therefore act as a virtual calorie burner.
Some foods make you feel full even when eaten in small quantities and also have few calories.
Some cooking methods reduce the number of calories in food and thus help reduce the amount of fat.

Consuming these foods in the right quantity over a period of time will ensure that your fat levels are reduced. When we talk about burning stored calories, this also includes foods that help reduce the chance of new fat formation, as this indirectly helps burn fat faster during activities (like working out). Now it’s time to find out which fruits burn fat and which foods help you get back in shape.

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In modern society, there are several myths about fruits that promote weight loss. But are they true? Do these products really help with weight loss and are they safe to use for such purposes? Let's deal with all the questions in order.

So, the first myth is that you can eat as much fruit as you like, it is impossible to gain weight from it! It’s doubtful, because all of their types contain high-calorie fruit sugar. Bananas and grapes are considered to have a very high energy value, so you shouldn't be surprised if you gain a couple of extra pounds by eating only these types of fruits.

In addition, if you consume the mentioned products in unlimited quantities, you can enrich your body with ballast substances that will interfere with the proper and complete functioning of the gastrointestinal tract. Therefore, when deciding to use fruits for weight loss, it is important to divide the entire amount into several doses, for example, have meals every 2-3 hours.

The second myth is that by eating fruits, a person can successfully satisfy hunger! An interesting fact: by constantly eating sweet varieties of fruit, we increase the level of glucose in our body. As a result, our pancreas begins to function more actively, producing insulin. And it is known to stimulate the feeling of hunger.

Myth three – exotic fruits are the best for weight loss! Many people believe that a variety of overseas kiwis, pineapples and grapefruits are much healthier for our body than apples, pears and plums growing in gardens. However, scientists have a different opinion: our gastrointestinal tract will work more efficiently if we consume exactly those fruits that grow in places where people live, that is, nearby. But citrus fruits cannot be excluded from this list either.

Myth number four: It’s good to eat fruit for weight loss in the first half of the day! Most nutritionists say that in the first half of the day our body is configured to absorb more high-calorie and filling foods. But after lunch, the gastrointestinal tract easily copes with the digestion of carbohydrates, that is, vegetables and fruits. And if you want to lose weight, give preference to a light evening meal in the form of fruit dishes.

Berries

Berries are also classified as fruits. They are low in calories and rich in nutrients.

For example, a 74-gram serving of blueberries contains only 42 calories but provides 12% of the RDA for vitamin C and manganese, and 18% of the RDA for vitamin K ().

One 152-gram serving of strawberries contains less than 50 calories and provides 3 grams of fiber, as well as 150% of the RDA for vitamin C and nearly 30% of the RDA for manganese ().

Eating berries also promotes a feeling of fullness in the stomach. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories ().

Additionally, eating berries may help lower cholesterol, lower blood pressure, and reduce inflammation, which may be especially beneficial for overweight people (,).

Both fresh and frozen berries can be added to cereal or yogurt for breakfast, added to smoothies and baked goods, or tossed into a salad.

Summary:
Berries contain few calories and many important vitamins. They may also have positive effects on cholesterol levels, blood pressure and inflammation.

How to eat fruits when losing weight?

They should be eaten between meals, not combined with other foods;
You should not drink them with liquid;
You should not drink a lot of pure juice; it is better to dilute it with water.

The effect of their use will be more pronounced if you prepare dietary salads.

But the dressing should be non-greasy.

Pineapple salad to remove fat. Cut canned or fresh pineapple into small cubes, grate low-fat cheese (300 grams). Squeeze the garlic clove, add it to the rest of the ingredients and mix well. You can use lemon juice as a dressing;
Kiwi salad. Peel 2 kiwis and cut into small pieces. Take one tangerine into slices and cut them in half. Mix two teaspoons of honey with the same amount of lemon juice, add cinnamon to taste. Season the salad with this sauce and garnish with mint leaves on top.

You also need to remember that the body actively absorbs nutrients before lunch, and after 17-18 hours all products “settle” as waste, excess liquid and fats.

Stone fruits

Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy appearance and a stone inside. These include peaches, nectarines, plums, cherries and apricots.

Stone fruits are low in calories and high in nutrients such as vitamins C and A, making them great for people trying to lose weight ().

For example, one medium peach (150 grams) contains 58 calories, while a 130-gram serving of cherries contains 87 calories, and two small plums (120 grams) or four apricots (140 grams) contain only 60 calories ().

Compared to unhealthy snacks like chips or cookies, stone fruits are a richer source of nutrients.

Stone fruits can be eaten fresh, chopped in fruit salads, added to porridge, or even baked, or added to savory dishes such as stews.

Summary:
Stone fruits such as peaches, nectarines and plums are a low-calorie, seasonal snack. They are a good alternative to chips, cookies or other junk foods.

How does the fat deposition process work?

The body needs food for energy to nourish/maintain cells and perform internal and external functions. The energy found in foods can be measured loosely in terms of "calories". The more calories in a food, the more fuel/energy the body can get from it.

What does this have to do with fruits that are advisable to eat when losing weight? And so, the more difficult it is to digest food, the more energy is spent by the body for digestion.

There are three macro-nutrients, or fuel-producing elements, that can be present in food - carbohydrates, proteins and fats. In fact, 1 gram of protein provides 4 calories, 1 gram of carbohydrate provides 4 calories, and 1 gram of fat provides 9 calories. Therefore, in general, fats can provide more (double) the amount of calories to the body compared to the other two nutritional units.

When you consume food, your body receives fuel in the form of carbohydrates, proteins or fats. It begins to generate energy from these fuels through the process of digestion and assimilation. The body uses some of the fuel to replenish its sustenance and meet functional requirements, and the excess fuel ends up stored as fat in the fat cells of your body, with some fat also stored around the kidneys and liver.

One important thing to understand is that the human body under normal conditions has a limited number of fat cells, and there is a limit to how much fat these cells can store. Once these cells reach their limit, fats begin to accumulate in muscle folds (traps).

Fat cells are usually found in the chest, waist and hips. The more fat is deposited in these cells, the more they increase in size, and this increase is precisely the fat folds in the chest, waist and hips of men and women. When fat cells reach their maximum, fats begin to be stored in the muscle folds of the arms and thighs, creating flab in the limbs.

passion fruit

If you're wondering what fruits to eat when losing weight, consider eating an exotic fruit like passion fruit.

Passion fruit, native to South America, grows on a beautiful flowering vine. This fruit has a tough yellow or purple outer skin with edible pulp and seeds inside.

One fruit (18 grams) contains only 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron and potassium ().

For such a small fruit, passion fruit contains a fair amount of fiber. In fact, five fruits provide 42% of the RDA for fiber and contain less than 100 calories ().

Fiber slows down digestion, helps you feel fuller, and controls your appetite ().

Additionally, passion fruit seeds contain piceatannol, a substance linked to lower blood pressure and improved insulin sensitivity in overweight men. However, more research is needed ().

For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping for desserts, or added to drinks.

Summary:
Passion fruit is a low-calorie fruit with high levels of fiber, which may help normalize blood pressure and improve insulin sensitivity, potentially making it an ideal fruit for weight loss.

Useless and healthy fruits for weight loss

Summarizing the data, fruits can be divided into 3 types: neutral (not affecting weight change), preventing weight loss and, conversely, promoting weight loss. The most beneficial will be low-calorie fruits with a low glycemic index, but high in fiber. The neutral group is the most extensive, but precisely because of its neutrality, we will not focus on these fruits, moving on to the second and third types of fruits for weight loss and fat removal.

1. Grapes (quite high in calories and fructose content; poor digestibility and the ability to provoke fermentation in the stomach). 2. Banana (again, high energy value and GI, low fiber content; it is digested better than grapes, but due to the large amount of starch, its effect is similar to potatoes). 3.

Persimmon (relatively high calorie content for a fruit and average GI; the astringent properties of the fruit can sharply reduce gastric permeability). 4. Watermelon (low calorie content, but high GI; difficult to digest; since watermelon is more than half liquid, its consumption can disrupt water-salt metabolism). Do you want to know which fruits help you lose weight?

1. Grapefruit (low calorie content, low fructose and high fiber; beneficial enzymes in its composition improve the functioning of the digestive tract and speed up metabolism). 2. Apples (filled with vitamins and minerals, these low-calorie, low-GI fruits are easiest to find on store shelves; when losing weight, it is recommended to choose varieties with a slight sourness and remember to eat apples with the peel). 3.

Kiwi (did you know that the black seeds inside the fruit are a valuable source of fiber, and in terms of vitamin C content it surpasses oranges? The beneficial substances inside kiwi speed up metabolism, help break down fat cells and lower cholesterol). 4. Pineapple (despite its rather high GI - a useful fruit for weight loss, the special enzyme bromelain in its composition accelerates the breakdown of fats and proteins, helping to normalize metabolic processes in the body). 5.

Rhubarb

Rhubarb is actually a vegetable, but in Europe and North America it is often prepared as a fruit ().

Although one stalk contains only 11 calories, it also contains almost 1 gram of fiber and almost 20% of the RDA for vitamin K ().

Additionally, rhubarb's fiber may help lower high cholesterol, which is a common problem among people who struggle with excess weight.

In a study of 83 people with atherosclerosis - a disease of the arteries - those who were given 50 mg of dried rhubarb extract per kg of body weight for six months experienced a significant reduction in cholesterol levels and improved blood vessel function ().

Rhubarb stalks can be stewed and served with porridge or your favorite cereal. While it can be used in a variety of ways, including in desserts, it's best to stick to low-sugar rhubarb dishes when trying to lose weight.

Summary:
Rhubarb is low in calories and high in fiber, which may help reduce weight and cholesterol.

Kiwi

Kiwis are small brown fruits with bright green or yellow flesh and tiny black seeds.

Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folic acid and fiber, and provide significant health benefits (, , ,).

In one study, 41 people with prediabetes ate two yellow kiwis a day for 12 weeks. They experienced an increase in vitamin C levels, a decrease in blood pressure and a decrease in waist circumference by 3.1 cm ().

Additional research suggests that kiwi helps control blood sugar, improve cholesterol levels, and support gut health, all of which can help reduce excess body weight (, , , ).

Kiwis have a low GI level, so although they contain sugar, it is released more slowly, resulting in smaller spikes in blood sugar levels (,).

In addition, kiwis are rich in fiber. One small peeled fruit (69 grams) contains more than 2 grams of fiber, and the peel of one kiwi fruit contains 1 additional gram of fiber (, ,).

A diet high in fiber from fruits and vegetables has been shown to promote weight loss, increase stomach fullness, and improve gut health ().

Kiwi is soft, sweet and delicious when eaten raw, peeled or unpeeled. It can also be consumed as juice, added to salads, and added to your morning cereal or used in baking.

Summary:
Kiwis are very nutritious and have a number of beneficial properties. Their high fiber content and low calorie content make them ideal for weight loss.

The effectiveness of fruits for weight loss and fat removal

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Almost all fruits are dietary and low-calorie. Their regular consumption helps remove fat from the body. For a fruit diet to be as effective as possible, you need to know exactly which fruits contribute to weight loss and which ones lead to weight gain.

There are fruits that have a fat burning effect. Eating them speeds up metabolism and helps break down accumulated fats. Some fruits are good to eat on an empty stomach, as they trigger metabolic processes.

It is important not to forget that a fruit diet will only be beneficial for weight loss when you start eating right, not exceeding your daily calorie intake and actively playing sports.

The beneficial properties of fruits include the presence of elements in them that accelerate metabolism during weight loss. Particular attention should be paid to low-calorie fruits, which include:

Watermelon. Its calorie content does not exceed 35 kcal. In addition, the fruit contains a large amount of liquid and is suitable for fasting days.
Peach is also good for weight loss. Its calorie content is within 40 kcal.
Pear is a tasty and healthy product that has a positive effect on intestinal function due to its high fiber content.
An apple will help get rid of congestion in the intestines. You need to eat a couple of fruits a day.
Plum has a laxative effect. If you eat the fruit for two weeks, you can lose several kilograms.
Lemon contains vitamin C in large quantities. Due to this, the immune system is strengthened, fats are broken down and excess fluid is removed from the body.

In order to eat and burn calories at the same time, you need to choose fruits that promote maximum fat loss.

Grapefruit. One of the most useful fruits that promotes the breakdown and elimination of fat. In addition to the fact that grapefruit removes excess fluid from the body, it also has a beneficial effect on metabolic processes. Grapefruit is also a low-calorie product. Its calorie content does not exceed 35 kcal.
Orange. Another product from the citrus family. Promotes the breakdown and elimination of complex fats, improves immunity, and affects human activity.
Pineapple is another representative of low-calorie fruits. It contains a special substance - bromelain, which promotes the removal of fat.

It is better not to eat citrus fruits on an empty stomach: such consumption can harm the stomach.

Often, especially during diets, you want to eat at night. Since we are talking about a fruit diet, we will determine which fruits you can eat at night when losing weight, and which you cannot.

It is better to get rid of the feeling of hunger with citrus fruits. Their use will not affect your figure in any way, but will saturate the body and dull the feeling of hunger.
You can also enjoy mango or kiwi. These fruits promote the elimination of fat and are excellent at fighting excess weight (a calculator will help you find out what percentage of body fat you have:).

An apple is a fairly low-calorie product, but on the contrary, it only stimulates the appetite. Therefore, it is better to refrain from eating this fruit at night.

Benefits of pomelo

Pomelo is an incredibly tasty and healthy fruit, containing a large amount of vitamins (A, B1, B2, B5) and microelements (iron, calcium, potassium, phosphorus, sodium).

The benefits of this fruit are especially great for weight loss. Pomelo accelerates metabolic processes in the body and actively burns fat.

Pomelo is considered a low-calorie product. Its calorie content is 32 Kcal per 100 g of product. This allows you to use the product at any time of the day without harming your health.

Since pomelo is distinguished by its “meatiness,” it perfectly saturates the body and creates a long-lasting feeling of satiety. The fruit is an excellent option for fasting days. You can also safely use it at night.

Kiwi is a storehouse of nutrients and vitamins. Eating this fruit is incredibly beneficial for the body.

The benefits of kiwi include:

normalization of metabolism;
strengthening the cardiovascular system;
improving hormonal levels;
strengthening the immune system;
neutralization of harmful substances (nitrates and toxins);
rapid breakdown of fats;
strengthening bone and muscle tissue;
combating stress, etc.

Eating kiwi after the main meal helps get rid of heaviness in the stomach. The fruit helps eliminate fat, reduce cholesterol levels and increase metabolism.

The beneficial properties of kiwi for weight loss are obvious: it contains a whole complex of vitamins, fiber, organic, plant and amino acids.

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Eating 3-4 fruits a day will be especially beneficial for the body during weight loss. Kiwi is low in calories - 60 kcal per 100 g of product. This allows you to eat it at night.

The only contraindication to consuming the fruit is considered to be a tendency to allergic reactions.

Melons and watermelons

Melons and watermelons are low in calories and have high water content, making them very beneficial for weight loss.

Just one 150-160 gram serving of melon or watermelon contains a modest 46-61 calories ().

Although low in calories, melons are rich in fiber, potassium, and antioxidants such as vitamin C, beta-carotene, and lycopene (,).

Additionally, eating fruits with high water content can help you lose weight ().

However, watermelon has a high GI, so portion control is important ().

Melons and watermelons can be eaten fresh and added to fruit salads. They are also easy to mix into smoothies or freeze into popsicles.

Summary:
Melons are very low in calories and have high water content, which can help you lose weight and stay hydrated.

Oranges

If you're wondering what fruits you can eat to help you lose weight, consider eating oranges as well.

Like all citrus fruits, oranges are low in calories but high in vitamin C and fiber. Their consumption also causes fullness in the stomach to a large extent.

In fact, oranges fill your stomach four times more than a croissant and twice as much as a granola bar ().

While many people choose to drink orange juice instead of eating orange slices, studies have shown that eating whole fruits rather than fruit juice not only leads to reduced hunger and lower calorie intake, but also increases feelings of fullness (, , ).

Therefore, if you are trying to lose weight, it is better to eat oranges than drink orange juice. The fruit can be eaten alone or combined with other fruits in a salad.

Summary:
Oranges are rich in vitamin C and fiber. Moreover, they can help you feel full in your stomach.

What fruits can you eat at night?

Many girls note that before bed they begin to feel hungry, and the temptation to eat their favorite bun is great. Instead, it is better to choose a suitable fruit.

The following fat-burning fruits are good for evening consumption before bed:

cherry,
blueberry,
orange,
currant,
raspberries,
pear,
date fruit,
figs

It is not recommended to eat fruit immediately before going to bed. It should take at least 1.5 hours. This is necessary so that the product has time to be digested, and the acid contained in it is transformed, so as not to cause harm to the mucous membrane of the digestive tract. At the same time, you should not deny yourself food if there are still more than 3 hours before bedtime. Hunger is a strong stress for the body.

Bananas

When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.

Although bananas are higher in calories than many other fruits, they are also more nutritious and contain potassium, magnesium, manganese, fiber, numerous antioxidants and vitamins A, B6 and C (, , ).

Their low to moderate GI levels can help control insulin levels and regulate body weight – especially in people with diabetes (, , , ).

Additionally, one study found that eating two large bananas (250 grams) per day lowered blood sugar and cholesterol levels in people with high cholesterol ().

High-quality, nutrient-dense, low-calorie foods like bananas are vital to any healthy weight loss meal plan.

Bananas can be used on their own as a convenient on-the-go snack or added raw or cooked to a variety of dishes.

Summary:
The high amount of nutrients and fiber in bananas make this fruit an ideal part of a healthy weight loss meal plan.

Avocado

Avocado is a fatty, high-calorie fruit grown in warm climates.

Half an avocado (100 grams) contains 160 calories, making it one of the highest calorie fruits. The same amount provides the human body with 25% of the RDA for vitamin K and 20% of the RDA for folate ().

Despite its high calorie and fat content, avocados can help reduce body weight ().

In one study, 61 overweight people ate a diet containing either 200 grams of avocado or 30 grams of other fats (margarine and vegetable oils). Both groups experienced significant weight loss, indicating that avocados are a smart choice for those looking to lose weight ().

Other studies have shown that eating avocados can increase feelings of fullness, reduce appetite, and improve cholesterol levels (, ).

Additionally, a large study of American dietary patterns found that people who ate avocados had healthier diets, a lower risk of metabolic syndrome, and lower body weight than people who did not eat the fruit ().

Avocado can be used as a substitute for butter or margarine on bread and toast. You can also add this fruit to salads and smoothies.

Summary:
People who eat avocados tend to weigh less than people who don't. Despite their high fat content, avocados can help promote weight loss and maintenance.

The best approach and fruits for weight loss

The best way to start the weight loss process is to eat foods that reduce the possibility of further fat deposits and even help burn them, and increase your physical activity.

For example, it is advisable to start doing interval cardio workouts that burn the most calories and add light strength activities (aerobics, yoga, home strength training or resistance training) to more actively use previously accumulated fat.

The following is a list of basic available fruits that you can and should eat when losing weight.

Eating citrus fruits or other fruits rich in vitamin C for breakfast is one of the best ways to speed up your metabolism and kickstart your body's weight loss process. First, they provide the body with fast, low-calorie energy. Secondly, such fruits supply large amounts of vitamin C, which helps burn fat, since this is a vital chemical used by the body in the process of metabolizing fat.

You can try citrus fruits such as orange, grapefruit, tangerine and fresh lime. While fruits and berries such as strawberries, apples, tomatoes, plums, grapes, cherries and raspberries are also good sources of vitamin C.

Grapefruit is the king among fat-burning fruits. It contains only 35 calories, but this citrus wizard can curb your appetite with just half a grapefruit. Moreover, even grapefruit juice has such an amazing effect.
Mandarin. This fruit contains only 33 calories and a large amount of vitamin C. In addition, tangerine contains flavonoids, which help burn fat.

Depending on your budget and the availability of your favorite weight-loss fruits in your local supermarkets, try using a combination of them for breakfast, combining health benefits with a pleasant taste.

For example, you can eat only citrus fruits for breakfast for a few weeks to see how effectively they help burn fat around your waist and thighs.

Other fruits are excellent foods for weight loss because they are natural, rich in vitamins and minerals, high in water content and low in calories compared to refined foods. Fruits are known to improve metabolism in the body and reduce the level of bad cholesterol in the blood. Papayas, bananas, mangoes, pomegranates and blueberries are considered excellent snacks and a wonderful breakfast option.

Apples and Pears

When considering which fruits burn fat, we must not forget about apples and pears. Adding them to your diet can aid weight loss in two ways. First, both fruits are high in fiber, helping you stay full for longer periods of time. Secondly, the pectins they contain limit the absorption of fat into cells and increase the absorption of water, which can lead to greater weight loss.

To prevent weight gain, eat 1-2 apples a day. Apples contain high amounts of pectin, which binds to water and limits the amount of fat your cells can absorb. They also contain high amounts of fiber, which makes you feel full.

Numerous studies have shown that eating apples half an hour to an hour before meals reduces the number of calories received per meal. In addition, the antioxidants contained in these fruits prevent metabolic syndrome, a combination of high cholesterol, high blood pressure and pre-diabetes, which tends to be accompanied by an enlarged waistline. And by the way, apples have only 47 calories, and pears have 42. So crunch for your health!

Blackberries and raspberries are fiber-rich fruits that play an important role in burning fat and promoting long-term weight loss. These foods help you stay full for a long time, which helps prevent hunger throughout the day. Berries are digested slowly, which prevents spikes in insulin levels and helps you break out of fat storage mode.

Bananas

Bananas are not only delicious, but also an amazingly effective fat-burning food that helps in long-term weight loss. They contain prebiotic fiber, which helps reduce appetite, and indigestible fiber, often called resistant starch. This resistant starch blocks some carbohydrates from being absorbed by the intestines and forces the body to resort to using stored fat for energy.

A pineapple. Pineapple contains only 49 calories and the important element bromelain, which helps burn proteins and fats. Like grapefruit, it can suppress appetite, so it is better to eat it in between meals.
Kiwi. In addition to 47 calories, kiwi has other benefits: the fruit's unique enzymes help burn fat that blocks arteries. Plus a large amount of vitamin C, which is necessary for our immunity.
Figs (49 calories) help digestion and have an excellent diuretic effect, cleansing the body of harmful substances.
Avocado is one of the most high-calorie foods in principle. Its value is 208 calories. However, avocado is a fat-burning fruit. Due to its calorie content, avocado suppresses appetite and has the ability to control hormone levels in the body.

You can use weight loss-supporting fruits and come up with delicious ideas for your daily breakfast, lunch, dinner and snacks, making them both enjoyable and healthy. Of course, don't be too hard on yourself, because it's completely okay to eat foods you enjoy (even if they're not completely healthy) every now and then, in moderation.

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And of course, don’t forget to add weight loss training to your life. Don’t be lazy and see for yourself that even in 15 minutes of training you can lose extra calories!

Summarize

Fruits are an essential part of a healthy diet and can help you lose weight.
Most fruits are low in calories and high in nutrients and fiber, which can increase your stomach's feeling of fullness.
Keep in mind that it is better to eat whole fruits rather than drink fruit juices.
Moreover, simply eating fruit is not the key to losing excess body weight. You should also strive to eat a healthy, whole foods diet along with physical activity.

Tags: Weight loss

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