Fruits for weight loss and fat removal. List of the Best Low Carbons

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.

Fruit diet menu

If we consider a strict weight loss program, during the day you are allowed to eat only the selected fruit and drink still mineral water. A balanced menu could be as follows:

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An example of a strict fruit diet

If side effects, weakness, or headache occur, the diet should be stopped.

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.

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.

What fruits help you lose weight

Citrus fruits are considered the leaders in fat burning. These fruits contain flavonoids that prevent the formation of deposits. In addition, they are considered good helpers in normalizing the metabolic process. The most common fruits for weight loss and fat removal: orange, grapefruit, tangerine. The daily norm is no more than 2 pieces per day. You can cut the oranges into slices and add natural yoghurt for a light dinner for the evening.

In addition to citrus fruits, any yellow fruit is rich in flavonoids. For example, peaches, apricots, persimmons, pineapples. You can add mango to your diet. This exotic fruit successfully copes with extra pounds and helps lower cholesterol levels. A person can eat a couple of pieces per day, then in ten days he will lose up to 5 kg. It is undesirable to include grapes and bananas in your diet. The content of dried fruits in the diet should also be kept to a minimum.

What time of day is best to eat fruit?

If you are planning to adhere to a weight loss method, you should know what time is best to eat fruit in order to achieve a positive result? Many nutritionists recommend eating fruits and berries one hour before lunch on an empty stomach. It is better to start the morning with citrus fruits: half an hour before breakfast you can drink orange juice or eat a tangerine. Apples should be consumed before and after lunch.

All other fruits can be eaten a few minutes before meals. Then the fruits will already be partially digested and will greatly increase your appetite. If you need to eat fruit for dessert, it is better to wait 30 minutes after eating and only then eat. Sweet fruits should be completely excluded from the diet. You should not mix fruits with other dishes, as this can lead to poor digestion of food, gas formation and bloating.

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.

Vegetables

Vegetables, which burn fat, are a wonderful component of any diet. All vegetables satisfy hunger well, allow the body to be full and do not threaten excess fat deposits.

Cabbage

Cauliflower and cabbage, broccoli and Chinese cabbage - all types of cabbage can help you lose weight equally effectively.

• We recommend reading: fasting day on cabbage

Cabbage contains folic acid, vitamins A, B6, C, K, thiamine, riboflabin, a lot of potassium, calcium, protein, fiber, no fat and only 100 calories. Cabbage is a source of carbohydrates (5 g in every 100 g), but is used in a low-calorie diet.

cucumbers

Cucumber is the leader among vegetables in terms of the presence of water in its composition. Cucumbers contain almost no calories (15 kcal per hundred grams), but they provide the body with plenty of vitamin B, C, carotene, potassium, iodine compounds and fiber, which helps improve peristalsis and helps get rid of excess cholesterol.

Zucchini

Close relatives of cucumbers are zucchini - ideal vegetables for anyone who wants to lose extra pounds. Zucchini is able to remove excess fluid from the body and contains only 16 calories per hundred grams . They have excellent taste and a rich composition of vitamins B, C, PP, E, carotene, pectin and trace elements: iron, sodium, potassium, magnesium and phosphorus.

Onion, celery

Celery and onions are excellent helpers in the immediate process of losing weight; they are rich in vitamins, low in calories, and are part of various diets. Celery stalks contain only 16 calories, the root contains 32 kcal, and it can be eaten whole. The plant stimulates the gastrointestinal tract and is a diuretic.

Pumpkin

The bright autumn berry pumpkin contains a lot of carotene and a large amount of vitamins: D to speed up metabolism, A, E to rejuvenate cells, T to prevent obesity. Pumpkin pulp is perfectly digestible, easily satisfies hunger, and the seeds contain healthy fatty acids Omega 3 and Omega 6. Pumpkin is present in various dishes for every taste, and the calorie content of the berry is only 25 kcal.

Beet

Another unique vegetable for weight loss is beets - a mild natural laxative that can cleanse the body of toxins. Beetroot dishes are an excellent prevention of anemia, thrombophlebitis, and atherosclerosis. Maintains optimal acid-base balance in the body, saturates with beneficial acids: citric, tartaric, malic, lactic and even nicotinic.

bell pepper

The king of fall vegetables is bell pepper. It contains a large amount of vitamin C. There are many ways to prepare pepper: stewed, fried, canned, it is tasty and healthy. The aroma of bell pepper promotes the body's production of substances that reduce weight. And the tasty vegetable contains only 29 kcal.

Green beans

Delicious and satisfying dishes made from green beans. So, beans are low-calorie, have many vitamins and minerals, proteins and fiber. This vegetable is a godsend for those who really want to lose weight. Green beans contain saponins, which neutralize bad cholesterol and prevent cancer.

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.

Benefits and calorie content of dietary fruits

In order to create an individual weight loss diet using fruits, you need to understand their beneficial properties.

Grapefruit

Rich in fiber, vitamins, pectin (relieves bad cholesterol), as well as sodium, which suppresses hunger. For those who adhere to a diet for weight loss, it is recommended to consume it 20 minutes before meals (with ½ citrus), which guarantees a reduction in the subsequent portion of lunch or dinner eaten.

Grapefruit is often labeled as a negative calorie fruit.

This is due to the fact that eating 100 g of citrus brings only 32 kcal, but the body spends much more energy to digest and assimilate it. This is responsible for the fat burning effect. The daily norm for introducing grapefruit into the diet of a losing weight person is 1 fruit. The duration of this diet is 30 days.

Avocado

The exotic fruit contains up to 75% fatty components, but they are quickly absorbed without interfering with the weight loss process. The fruit accelerates metabolic processes in the body and contains a natural fat burner (natural amino acid L-carnitine, which increases energy production in muscle cells and improves blood flow).

Avocado

An important factor is vitamin B5, which is part of the fruit, which lowers the level of stress hormones and can reduce the risk of depression, which is important for long-term weight loss. Avocado is a filling and nutritious product, so 1 - 2 fruits a day can replace a full lunch or dinner.

There is a 5-day fruit diet based on avocados, following which you are allowed to eat 5 pieces per day. This food system includes only avocado or its combination with meat, fish, grains, vegetables and dairy products.

Sample menu for 1 day: in the morning – ½ avocado + 50 g of low-fat cottage cheese, at lunch – a salad of a mixture of tomato, cucumber, 1 egg, green onion and half an avocado, in the evening – part of an avocado + 1 egg + 100 g of boiled lean meat. With the help of such an avocado diet, you can say goodbye to 5 kg of excess weight.

Lemon

It is often called the best remedy for losing weight at home, since citrus is available in stores, inexpensive, suitable as a seasoning for any dish, can be stored in the cold for a long time, and most importantly, it actively helps burn fat. If you consume lemon along with the zest, then digestion processes are normalized, blood sugar levels are lowered, and toxins formed during the breakdown of fat cells are eliminated.

Lemon

To achieve maximum benefits from citrus, it is recommended to grind a whole lemon with zest, season with honey and eat during the day (honey in this case softens the effect of citric acid on the stomach wall).

Plums

Plums have a slight laxative effect, so it is not recommended to eat more than 200 g per day. It is better to eat plums in the intervals between main meals, fresh, or prepare jelly, compote or smoothies with vegetables from them. By introducing them into your diet on an ongoing basis, you can achieve a weight loss of 5 kg in 2 - 3 weeks.

Papaya

Many compare it to boiled carrots in taste and consistency, but it has an unsurpassed aroma and goes well with other fruits. Papaya contains two digestive enzymes (papain and chymopapain), which help soften protein foods (especially meat), and also restore metabolism, improve the absorption of nutrients from food and cleanse the digestive system of breakdown and oxidation products (especially fats).

Due to its low calorie content (40 kcal per 100 g) and minimal amount of natural sugars, papaya can be consumed without restrictions.

A pineapple

This is the favorite fruit of all women and men who are losing weight, and is also often used in medical and biologically active preparations for weight loss. The popularity of pineapple is explained by the presence of a large amount of coarse fiber, which is part of bromelain (an enzyme that stimulates fat burning), low calorie content (46 kcal) and unsurpassed taste and aroma.

It is more correct to consume it before meals, only in fresh (not canned) form and always with a hard core (it contains the most bromelain).

A pineapple

An additional useful bonus is the vitamin and mineral abundance of the fruit pulp (vit. C, A, E, PP, group B, calcium, potassium, iodine, magnesium, copper, manganese, iron, phosphorus, zinc), which helps prevent stress and strengthens the body's defenses.

Kiwi

An excellent fruit for accelerating the digestion process, as it participates in the breakdown of protein compounds and fats, removes cholesterol and thereby cleanses blood vessels. Kiwi contains natural carnitine, a plant-based fat burner.

Kiwi

It is better to eat kiwi after the main meal, after 1 hour. Especially recommended for overeating or heavy stomach. The daily norm of kiwi for an adult when losing weight is up to 6 fruits. It is allowed to carry out fasting and cleansing days on kiwi, but no more than 1 - 2 times a week. During the day, it is recommended to eat up to 2 kg of kiwi and drink up to 1.5 liters of 1% kefir.

Pear

It is used infrequently in diets and mainly as a source of fiber, as well as to cleanse the body of toxic products that are formed when body fat decreases. And if you consider that the pear is low-calorie (47 kcal per 100 g), contains many vitamins (C, E, K) and microelements, then it will be an excellent alternative to apples and will diversify your diet menu.

Orange

The main advantage of all citrus fruits and especially orange is the satisfaction of emotional hunger (when you want to eat something in front of the TV or with everyone for company in the absence of physiological hunger), as well as improving mood and fragrant air in the room.

Orange

In addition, oranges affect the digestion process, namely the fatty components of previously absorbed food, preventing them from being absorbed. Therefore, these fruits are always present at ceremonial feasts.

Green apples

The most popular and affordable fruit for fasting days and diets. Since apples contain a lot of hard-to-digest fiber, the body spends a lot of energy on their digestion and absorption. The consequence of this is the normalization of stool and a slight laxative effect.

And the presence of ascorbic acid helps improve immunity. If you follow the apple diet, you can consume up to 2 kg of fresh apples per day.

passion fruit

An exotic and very aromatic fruit that has a mild laxative effect. Passion fruit contains substances (alpha hydroxy acids) that moisturize the skin and increase elasticity, which is very helpful in sagging skin after losing a lot of kilograms. Passion fruit contains 68 kcal and 8 g of sugar. The daily norm for weight loss is 5 - 6 fruits.

passion fruit

However, it is worth considering that the seeds contain a substance (harman) that has a hypnotic effect.

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.

Benefit or harm?

Eating fruit at night is considered conditionally beneficial, because it affects the feeling of satiety in the absence of stress on the body in the form of extra calories. At the same time, scientists have determined that components such as fructose (so-called fruit sugar) or glucose do not dull the feeling of hunger, but only create a feeling of false satiety. At the same time, insulin production increases, which increases appetite.

This point also applies to harmless apples and other light fruits. According to American scientists, fruit salads and freshly squeezed juices play a separate role in the obesity epidemic that is sweeping the United States. In addition, it is undesirable to get carried away with fruits if there are chronic problems in the functioning of the heart or blood vessels. This is explained by the fact that triglycerides in fruits aggravate the body’s functioning.

Strangely, the popularity of freshly squeezed juices has influenced the obesity epidemic

Whether it is possible to eat fruits at night depends not only on the time of day, but also on how exactly they are consumed. In order for them to be beneficial for the body in the evening, in the first half of the day you need to:

• refuse to mix them with other dishes - soups, side dishes;
• eat the fruits as a separate dessert, approximately 15-20 minutes after the main meal;
• For breakfast, eat a salad of fresh fruit, preferably seasonal - it could be apples, pears, a small amount of strawberries, raspberries.

It must be remembered that any fruits that were consumed after a heavy meal aggravate the functions of the digestive system.

If we talk about whether it is possible to eat fruit at night, then here you also need to follow a number of rules. The ideal option would be to have a sweet snack about an hour after dinner. At the same time, the fruits themselves should be low-calorie and unsweetened. Desirable:

• cutting fruit into slices will not only look beautiful, but will also prolong the process of consumption;
• do not rush into the dish in a hurry;
• Chew each piece thoroughly before swallowing - in this case, a feeling of fullness will appear much faster, and the body will be able to process the incoming material faster.

In order for fruits to be healthy in the morning and evening, it is necessary to observe moderation in the process of consuming them. Using any fruit in excessive quantities can result in allergies and other unpleasant consequences.

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.

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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Reviews of those who lost weight with the help of fruits

Irina, 24 years old, secretary, Vologda. I recently went on a fruit diet. I used oranges and protein products as a basis. After 3 weeks I lost almost 5 kg. The diet itself was very easy.

Olga, 32 years old, translator, Chelyabinsk. I don’t go on fruit diets, but I often arrange fasting days for myself. I try to focus on oranges, apricots and kiwis. I replace candies and other sweets with candied fruits. I almost don’t want to eat, and in 2-3 days of this regime I lose about 3 kg of excess weight.

Not all fruits are beneficial when following a diet. To achieve the desired effect, consume fruits correctly, taking into account their calorie content and the amount of fructose and fiber content.