If you want to lose weight, you shouldn’t think about starving yourself. Instead, you should focus on eating the right kind of foods. Ideally, you should focus on a low-carb diet to lose weight. Do not deprive yourself of healthy food as you will only end up overeating if you starve yourself. Opt for foods that promote weight loss instead. You do not need to ditch fruits while on a weight loss diet. Even though fruits have carbs and natural sugars, eating them strategically can help you shed some pounds. Antioxidants, fiber, minerals, vitamins, and prebiotics found in fruits can help you manage weight. Even some researchers have concluded that consuming fruits may aid weight loss. Here are some fruits that can help you lose weight:
1- Avocado
Avocados are great for aiding weight loss. It is full of omega 9 fatty acids and boosts metabolism, thereby burning fat and boosting energy. You can also try cooking your food in avocado oils as it contains oleic fatty acids and monounsaturated fatty acids which can help reduce abdominal fat. This could reduce metabolic syndrome, which refers to negative health markers that promote weight gain.
2- Apples
An apple a day doesn’t just keep the doctor away; it also keeps those extra pounds at bay. Apples are loaded with fibers and flavonoid polymers. Avoid the temptation to peel the skin off as the skin is a good source of fiber and antioxidants. Apple peel may also help with blood sugar management and this can help you keep your appetite in check.
Apples have a high fiber content as compared to calories. An apple with a mass of 223 grams has 5.4 grams of fiber and 116 calories.
According to a research, to tackle hunger and control appetite, apples must be eaten whole, rather than being juiced.
There are two studies that associate apple juice to decrease in body fat when compared with a control drink having equal number of calories. Apple polyphenol extract, which is obtained from a natural compound in the fruit, has also been associated with decreased cholesterol levels.
There are several ways in which an apple can be enjoyed, both cooked and raw. One should try to add them to hot and cold cereals, yogurt, stews, and salad, or even try to bake them on their own.
3- Guava
Guava is a very good source of fiber. Its glycemic index is also low so even diabetics can have them. Guava regulates bowel movements and also prevents constipation.
4- Watermelon
Watermelon has a 90% water content which makes it ideal for weight loss. Moreover, a 100 grams serving of this fruit has 30 calories only. Watermelon is full of arginine, an amino acid that helps your body burn fat. Since watermelon contains a lot of water, it keeps you hydrated and full, thereby preventing you from snacking.
5- Pear
Pears are full of flavonoid polymers which are strongly linked with weight loss. Pears also contain antioxidants and fiber. The good thing about fiber rich foods is that they keep you fuller for longer and stop you from indulging in unhealthy treats. Try to eat pears with their skin on for maximum benefits.
6- Blueberry
Blueberries contain the powerful flavonoids called anthocyanins that help you avoid weight gain. A one-fourth cup of blueberries contain nearly 10 milligrams of anthocyanins. Each 10 mg increment of anthocyanins is linked with nearly quarter-pound less weight gain over a period of 4 years. Flavonoids help you feel fuller and prevent you from binge eating.
7- Grapefruit
Grapefruit is usually linked with dieting and weight loss. It is a cross between a pomelo and an orange.
65% of the reference daily intake (RDI) for vitamin C is served by only half a grapefruit that contains just 39 calories. An addition to this the red variations of grapefruit also serves 28% of the RDI for vitamin A.
Moreover, grapefruit can release sugar into your blood stream more slowly, this means that it has a low glycemic index (GI). Even though there is limited evidence, a diet with low-GI may assist in weight loss and weight maintenance.
A study on 85 obese individuals showed that when they ate grapefruit or drank grapefruit juice before a meal for 12 weeks straight it ended in a decreased calorie intake, better cholesterol levels and a 7.1% loss in body weight.
It was found in a recent review, that compared to control groups, people who ate grapefruit had a decreased body fat, blood pressure, and a smaller waist circumference.
Even though grapefruit is eatable on its own, it can be a great add-on to salads and other dishes.
If you believe that you need to lose weight, you can take the assistance of a dietician to do it in a healthy manner. You can find and book an appointment with top Dietitian in Lahore, Karachi and Multan through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.
