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Fruits are considered as natural superfoods. With all the vitamins, minerals, and anti-oxidants they provide, fruits are considered a must in any healthy diet plan. Fruits also help people achieve their fat loss goals. They are low in calorie and rich in fibre. A recent study has shown that five portions of fruits and vegetables a day can aid in living a disease-free life. A medium sized apple is considered as one portion of fruit, ie, approximately 80 grams. The top 10 fruits for weight loss are as given below:
Watermelon is considered a great fruit for weight loss. It has high water content (90%) and is low in calories. A 100 gram serving of watermelon contains just 30 calories. Water melons keep you hydrated and also satiated for a long time. This helps to reduce unhealthy snacking. They are also rich in the amino acid arginine which helps to burn fat.
A guava is packed with immense health benefits. It is high in fibre and has low glycemic index. It is thus a potent weight loss aid.
An apple has numerous health benefits. It helps to reduce cancer risk, boosts our immune system, keeps our heart healthy, and makes our teeth whiter. An apple does not contain any fat or sodium; a medium sized apple contains about 50 calories. Apples eaten before meals have been found to be highly beneficial in weight loss.
An average sized banana has around 105 calories and is an excellent source of instant energy. It is great as a post-workout food. It helps to prevent acidity, keeps blood pressure in check, helps beat muscle cramps, and even helps overcome constipation.
A pear is great for our digestive system. It provides a quarter of our daily fibre requirement. It also helps to reduce cholesterol and the risk of type II diabetes and coronary heart disease. A pear is rich in vitamin C and the fibre content helps to feel satiated for longer periods.
100 grams of an orange contains only 47 calories. Being sweet and tasty, it provides a healthy snack option and also takes care of sweet cravings while on a strict diet.
Tomatoes reduce water retention and are full of antioxidants. Leptin is a protein which prevents our body from losing weight; tomatoes help to reverse leptin resistance. Tomato ketchup and sauce which are loaded with sugars and artificial stuff however do not count as real tomatoes.
8. Peaches and Plums:
A study has shown that peaches and plums may help to keep off metabolic syndrome. Metabolic syndrome is a name given to a group of risk factors which contribute to obesity-related diseases including diabetes. The beneficial effect of these fruits is thought to stem from the phenolic compounds present in these fruits which modulate fat gene expression.
Raspberries, strawberries, and blueberries contain polyphenols, natural compounds which help to lose weight, and even stop fat from forming. A study has shown that mice who were fed for up to 90 days with blueberry powder mixed with their meals had less abdominal fat at the end of the study period compared to those who were on a berry-free diet. Another study in which mice were fed three daily servings of berries showed a decrease of up to 73 percent in formation of fat cells.
Grapefruit has a high water content, which makes one feel fuller, while providing very few calories. In fact it takes more energy to digest grapefruit than the calories it provides. Adding this fruit to a well-balanced nutrition plan can aid in weight loss.