5 Fruits That Should Be Part of Your Weight Loss Diet
If you’re trying to lose weight and get healthier, fruits should definitely be part of your diet. Fruits are low in calories and fat yet high in fiber, which helps you feel full. The natural sugars and other nutrients in fruit also provide energy without all the unhealthy extras you find in processed foods. Here are 5 fruits that research shows can help boost your weight loss efforts:
An apple a day really can help you lose weight! Apples are low in calories yet high in pectin fiber, which helps curb your appetite. Studies show people who eat apples tend to weigh less than those who don’t. The fiber in apples can also help regulate digestion and remove excess waste from your body.
Blueberries, strawberries, raspberries – berries are true superfoods. They pack a lot of nutrients into very few calories. Berries also contain antioxidants that can reduce inflammation in the body, a major cause of weight gain. Eating berries has been shown to help burn belly fat.
Oranges are full of vitamin C and fiber to fill you up without filling you out. The natural sugars in oranges provide energy without a subsequent crash, keeping your metabolism elevated. Researchers found people who ate oranges as part of a calorie-controlled diet lost more weight than those without.
Half a fresh grapefruit makes a great pre-meal snack to curb appetite. It’s also full of fat-burning compounds. One study showed people who ate half a fresh grapefruit before meals lost 3.5 pounds over a year compared to half who didn’t.
Tropical pineapple contains bromelain, an enzyme that helps break down protein and reduces inflammation. It also contains high levels of vitamins and minerals to boost your metabolism. The natural sugars provide energy without excess calories, keeping you feeling full.
- A study published in the Journal of Nutrition that found eating apples was associated with lower weight.
- Research from the American Journal of Clinical Nutrition on the benefits of berries for reducing belly fat.
- A meta-analysis published in Critical Reviews in Food Science and Nutrition that reviewed 26 studies on citrus fruits like oranges and weight loss.
- A study from the Journal of Medicinal Food that found grapefruit helped participants lose weight over 12 weeks.
- Information from the USDA on the nutrients in pineapple and its benefits for metabolism and digestion.