When it comes to reducing the amount of fat on your body, what you eat is as important as what you don’t eat, and eating fruits is a good way to keep in check your cravings for sweets, while also being able to reduce your weight. Nutritionists have found that fruit intake is positively correlated with weight loss, because they contain very few calories, and have a lot of nutritional content that keeps our stomach full for much longer. And the best part is that you can eat them anytime of the day you want: Be it breakfast, lunch, dinner, or even as a snack between meals!
But not every fruit is efficient on burning fat, so this is the list of the best 15 ones!
1. Grapefruit
Grapefruit is a fruit commonly associated with dieting and weight loss, and for a reason. Being a cross between a pomelo and an orange,
it only contains 39 calories, while also providing 65% of your daily requirement of Vitamin C.
Plus, it has a very low glycemic index, which means that it releases sugar into your blood more slowly than other sweet snacks.
In a study, 85 obese people ate grapefruit or drank grapefruit juice before meals for 12 weeks, which resulted in a decrease in calorie intake, and a 7.1% decrease in body weight, along with improved cholesterol levels.
2. Apple
Apples are some of the most fibrous fruits out there, while also being low on calories. It has 5.4 grams of fiber per large fruit (223 grams), and only 116 calories.
Having that much fiber means that fruits like apples are more filling, and lead to you feeling fuller for much longer after having eaten one, which can lower your daily food intake.
In a study, women were given either three apples, three pears, or three oat cookies per day, for 10 days. Out of all three, the apple group had the biggest change in weight, having lost 2 pounds, while the pear group lost 1.6 pounds, and the oat cookie group did not have any weight change.
Researchers say that apples should be eaten whole, rather than juiced, because that way, it maintains all the fibers and control your appetite.
3. Apricot
Apricots are part of a group of fruits called stone fruits, which are seasonal, have a fleshy exterior and a stone inside. So, it’s in the same kind of group as peaches, cherries and plums.
This group is well known for having low glycemic index, low calories, and rich in vitamin A and C, which means that it has all the ingredients for helping with weight loss.
Apricots only have 48 calories per 100-gram servings, while still being rich in fibers as well, which means that it’s one of the best stone fruits around for losing weight, and especially, burning fat.
4. Blueberry
Generally, berries have a lot of health benefits, but blueberries are the powerhouse of the group.
They contain only 42 calories, but provide12% of the required daily intake for Vitamin C and manganese, and 18% of vitamin K, while also being very high on antioxidants, which are helpful for accelerating the metabolism and helping to burn fat more efficiently.
They are also filling, with one study showing that people given these berries as a snack ate less food at the subsequent meals than with people that were given candy. Additionally, they help with decreasing cholesterol levels and reducing blood pressure, which are helpful for people that are overweight or obese.
5. Orange
Oranges are low on calories and high in Vitamin C and fiber, and from the previous fruits on this list, we all know that this is a great combination to make you feel full after eating one of them.
So much so, that they are four times more filling than a croissant, while also helping you burn the fat on your body by accelerating your metabolism.
While a lot of people prefer to drink the juice of this fruit, studies have shown that it’s better to eat the whole fruit because it results in less hunger, lower calorie intake, and fills you up better than the juice could because of all the fibers.
6. Melon
Melons are low on calories, and have a high water content, which helps you burn fat easier.
And while being low on calories is good, being rich in fiber, potassium and antioxidants such as vitamin A, vitamin C and Lycopene is even better.
Because of this, melons are one of the best fruits to eat if you want to lose weight or burn fat, while also getting you hydrated.
But you also should be careful with melons because it has a high glycemic index, especially Watermelon.
7. Banana
Bananas might not look like the best option to help with burning fat because of the high sugar and calorie content, but they are nutrient-dense as well, having a high potassium, magnesium, manganese, vitamin A, B6 and C, numerous antioxidants and a lot of fiber.
While bananas have high sugar content, they don’t have a high glycemic index because of all the fiber and nutrients it has, which means that it can help control insulin levels and regulate weight, especially for people who have diabetes.
One study found out that eating a banana per day reduced blood sugar and cholesterol in people with high cholesterol levels.
8. Passion Fruit
Passion Fruit originated in South America and are great for weight loss because of its high fiber content, and high quantities of vitamin A, vitamin C, iron and potassium, while one of these fruits are only 18 grams in weight and have just 17 calories.
That means that if you eat five of them, you can have nearly half of your daily required intake of fibers, while consuming less than 100 calories. Because of it, it slows down your digestion, and makes you feel fuller for longer.
Passion fruit also has a substance called piceatannol which has been linked to lower blood pressures and higher insulin sensitivity in overweight men.
9. Coconut
Coconut is a complete food that is rich in vitamins like various complex vitamins B, vitamin C, and vitamin E, and minerals like copper, iron, magnesium, manganese and phosphorus.
Its meat has a high calorie content, so it should only be eaten in small servings, but that is not a problem, because it also makes you feel full for longer than normal.
Coconuts also have medium-chain triglycerides (MCTs), which can make your metabolism go up by 30%.
Another substance that they have is lauric acid, which can increase the amount of good fat on your body and reduce the amount of bad fat on your blood.
10. Kiwifruit
Kiwis are small, brown fruit that are very nutrient-dense.
They are an excellent source of vitamin C, vitamin E, folate and fiber. And if you have followed the trends of this article, you know that it will make you feel fuller for much longer.
In a study, 41 people with prediabetes ate two kiwis per day for 12 weeks. As a result, their waist circumference suffered a reduction of 1.2 (3.1 cm) inches, had higher levels of vitamin C, and a reduction in blood pressure.
Other studies show that it can reduce blood sugar levels, improve cholesterol, and support gut health, all of which help with weight loss and burning fat.
11. Avocado
Avocados are a very fatty fruit, which seems counterintuitive to fat losing weight, but studies have shown that it does indeed help.
First, half an avocado contains up to 160 calories, making it one of the most calorie-dense fruits. That same quantity also has 25% of the vitamin K that you need daily, and 20% of your daily intake requirement of folate.
In a study, 61 overweight people experience significant weight loss after having been on a diet of 200 grams of avocado or 30 grams of other fats per day. That shows that avocados are a good choice if you want to lose weight.
Avocados have also shown to increase the feeling of fullness, decrease appetite and improve cholesterol levels.
12. Lemon
If life gives you lemons, eat it, even it’s very sour, it contains a lot of dietary fibers, vitamin C, Potassium, and vitamin B6.
Because of this, this yellow fruit can help you be full for much longer, while also stimulating your metabolism, which makes your body burn fats and energy much quicker and efficiently.
It also contains a lot of plant compounds like hesperidin and diosmin, both of which help prevent the buildup of fatty deposits inside your arteries and can reduce chronic inflammation respectively.
In summary, lemons are perfect for helping you lose weight, and staying healthy. But be careful with eating it too much, because it can cause problems in your teeth.
13. Pomegranate
Considered a berry, the pomegranate fruit is about 5 to 12 cm in diameter, and it has an impressive nutritional profile.
One cup of pomegranate (174 grams) contains a good amount of fibers, proteins, 30% of your vitamin C daily needs, 36% of your daily vitamin K needs, folate and potassium.
But it also contains a lot of calories, 144 to be exact, along with 24 grams of sugar.
Again, that seems counterproductive as a fat burning fruit, but studies have shown that it lowers your blood pressure, lowers the risk of heart disease or failure, improves exercise performance, and helps your metabolism, which in turn, helps you process fats and sugars more efficiently.
14. Pineapple
Pineapples are low on calories, but high on vitamin C, manganese, vitamin B6, copper, thiamin, folate, potassium and magnesium.
They are so rich in vitamin C and manganese, that they provide 131% and 76% of the daily requirements, respectively. Both substances that help with maintaining a healthy metabolism and immune system.
Because of this, it can help with digestion as well, even more so due to a group of digestive enzymes that pineapple contains, which makes your body absorb nutrients more easily, and to use it faster, improving your exercise performance and makes you able to lose weight faster with it.
15. Pear
A pear is a mildly sweet fruit with a very fibrous center, and because of that, it packs a lot of fibers, vitamin C, vitamin K and copper.
Just a single pear can pack a quarter of the fiber that you need daily.
Studies have also shown that a high-fiber diet help with weight loss in individuals that are overweight, but pears don’t help only with weight loss, but also to prevent diabetes and lower the level of cholesterol on your blood, along with healthier digestive system.
