Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit 69 grams has over 2 grams of fiber, while the skin alone provides 1 extra gram of fiber 1 , 31 , Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled.
It can also be juiced, used in salads, added to your morning cereal, or used in baked goods. Summary Kiwifruits are highly nutritious and provide a range of health benefits. Their high fiber and low calorie content make them ideal for weight loss. Melons are low in calories and have a high water content, which makes them very weight loss friendly.
Just 1 cup — grams of melon, such as honeydew or watermelon, provides a modest 46—61 calories 1. Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene 1 , Moreover, consuming fruits with high water content may help you shed extra weight However, watermelon does have a high GI, so portion control is important 2.
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. Summary Melons are very low in calories and have a high water content, which may help you lose weight and keep you hydrated.
Like all citrus fruits , oranges are low in calories while high in vitamin C and fiber. They are also very filling. In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and calorie intake but also increased feelings of fullness 36 , 37 , Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice.
The fruit can be eaten alone or added to your favorite salad or dessert. Summary Oranges are high in vitamin C and fiber. When trying to lose weight, some people avoid bananas due to their high sugar and calorie content. While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium , magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C 1 , 39 , Their low to medium GI may help control insulin levels and regulate weight — particularly for people who have diabetes 2 , 3 , 4 , Additionally, one study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.
Bananas can be enjoyed on their own as a convenient on-the-go snack or added either raw or cooked to a wide variety of dishes. Avocados are a fatty, calorie-dense fruit grown in warm climates. Taraji P. Accessible Beauty Products For All. Westend61 Getty Images. Advertisement - Continue Reading Below. Richard Boll. Per serving: Strawberries: 46 cal, David Marsden. Philippe Desnerck.
Lew Robertson Getty Images. Maximilian Stock Ltd. Rob White Photography. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano. More From Weight Loss. And, well, when the holidays roll around, all bets are off. Meet your weight loss training buddy: fruit. Not only does fruit have the sweetness you're craving, but unlike processed treats, it boasts plenty of nutrients as well.
In fact, the U. Department of Health and Human Services recommends that you fill half of your plate with fruit and veggies for optimal health. That makes it a great go-to option. One medium-sized apple provides 4.
Past research established the connection between consuming fiber-rich foods and managing weight. Smith recommends topping your favorite salad with apple slices, dipping them in Greek yogurt as a snack, or adding them to oatmeal for natural sweetness.
Protein-rich Greek yogurt provides a whopping And pairing your apple with oats is also smart for your waistline, considering they offer an extra helping of fiber. If you prefer a no-frills snack, simply grab an apple and go.
Their portability is part of their appeal. Because of their sweetness, raspberries can help satisfy a sugar craving, Smith says. These offer fiber as well as antioxidants , which combat harmful substances called free radicals in the body, research has shown. According to the USDA , 1 cup of raspberries has 8 g of fiber, offering 28 percent of the DV and making them an excellent source. Berries, in particular, are often categorized as superfoods because their high levels of vitamin C and vitamin E , which are antioxidants that help fend off chronic disease, according to a March article in Frontiers in Pharmacology.
Studies have shown the following fruits may help with weight loss:. One medium apple contains calories and 4. Eating apples daily may aid weight loss. A study focusing on children and adolescents showed that BMI z-scores of people who ate whole apples and apple products were lower than those of people who did not consume these foods. The latter group were also more likely to have obesity. It is also known as the BMI standard deviation s.
Half an avocado contains calories and 5 g of fiber. It is also a good source of heart-healthy fats , vitamin K , and folate. Avocado may increase feelings of fullness and reduce appetite, which are factors that can support weight management efforts.
One study reports that regular avocado consumption may help people maintain a moderate weight. Study participants with a moderate weight at the beginning of the study gained significantly less weight after a period of 4—11 years than those who did not eat avocado regularly. One banana contains calories and 3. Bananas are also rich in potassium , which is essential for heart health. Thanks to their sweet taste and high fiber content, bananas may contribute to the feeling of satiety and curb sugar cravings.
They are also a highly portable healthy snack, and they are easy to consume on the go. Berries are a great option for weight loss, as they have a high water content and the lowest GI of all fruits.
Different berries have slightly different nutrient profiles, but they all contain essential vitamins and minerals that support general health. A study of 12 premenopausal women reports that those who ate 65 calories of berries as a snack ate less food during their next meal than those who ate a calorie serving of candy. Half a grapefruit contains 65 calories and 2. It is also a rich source of vitamin C. A study of 85 adults with obesity notes that the participants who ate grapefruit or drank grapefruit juice before meals experienced a decrease in calorie intake, a 7.
While the participants who drank water before meals experienced a similar reduction in body weight, their cholesterol levels did not improve. It is important to note that people should not consume grapefruit if they are taking certain medications, including statins , calcium channel blockers , and some psychiatric drugs.
This is because grapefruit might affect the way the medications work.
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