Fruits that promote weight loss are usually high in fiber and are rich in antioxidants. Some examples include strawberries, apples, pears and kiwis, all of which can be used as part of a healthy and balanced diet.
A great strategy to lose weight and target abdominal fat is to eat low calorie fruit on a daily basis. Certain fruits are a great fiber source and have a low glycemic index, which can help keep you fuller for longer.
Fruit, in general, are low in calories, although you should be mindful of the servings consumed, as you may not achieve your goals if eating too much or too little. You can eat fruit as a snack or as a post-meal dessert. You should aim for 2 or 3 different fruits per day while eating in a calorie deficit. Keep in mind that regular exercise is also essential for weight loss, as physical activity will boost metabolism and use accumulated fat as an energy source.
The following outlines a list of the best fruit for weight loss:
1. Strawberry
Calories per 100 g: 30 calories and 2 grams of fiber
Recommended serving size: 1/4 cup of whole, fresh strawberries
Strawberries can contribute to weight loss as it is low in calories and is rich in bioactive compounds like vitamin C, folate and phenolic compounds. These compounds provide antioxidant and anti-inflammatory action.
In addition, strawberries are rich in fiber, which help to stabilize blood sugar levels and keep you full. They are also high in potassium, which can help to regulate blood pressure.
2. Apple
Calories per 100 g: 56 calories and 1.3 grams of fiber
Recommended serving size: 1 apple, weighing approximately 110 grams
Apples help with weight loss as they are rich in antioxidants like catechins and chlorogenic acid. They also contain fiber like quecetin, which helps to regulate blood sugar levels, improve digestion and decrease triglyceride cholesterol. In addition, eating apples an help to decrease the risk for illnesses like cardiac disease, cancer and asthma.
Apples baked with cinnamon or cloves are a great, low calorie dessert option that are packed with nutrients.
3. Pear
Calories per 100 g: About 53 calories and 3 grams of fiber
Recommended serving size: 1/2 a pear or about 110 grams
Pears help with weight loss because they are rich in fiber, which help to improve intestinal flow and keep you full. They also stabilize cholesterol levels in the blood. In order to achieve therapeutic benefit from pears, you should eat is 20 minutes before lunch or dinner, so that you can feel full and eat less at meal time.
4. Kiwi
Calories per 100 g: 50 calories and 2.7 grams of fiber
Recommended serving size: 1 medium size kiwi, or about 100 g
Kiwis have a laxative effect and are rich in vitamin C and fiber. They boost intestinal functioning and help to keep you full, as well as stimulate immune system activity. Kiwis also have a detox effect, as they contain chlorophyll.
5. Papaya
Calories per 100 g: 55 calories and 1.8 grams of fiber
Recommended serving size: 1 cup of diced papaya, or about 100 g
Papaya is low in calories and rich in fiber, which can contribute to gut health. Because it is rich in vitamin C and water, it also helps to manage water retention and can even relieve bloating.
Papaya is also a great option for diabetes control and gastritis symptom relief. One slice of diced papaya mixed in a yogurt cup or eaten with nuts is a great morning snack to incorporate into your diet.
6. Lemon
Calories per 100 g: 14 calories and 2.1 grams of fiber
Lemons are a natural diuretic that are rich in vitamin C and contain potent antioxidant properties. This fruit can help to eliminate toxins and keep your skin looking firm. A great way to consume lemons and reap its benefits is by making unsweetened lemon tea using the peel.
Lemons also help to reduce cholesterol and blood sugar levels.
7. Tangerine
Calories per 100 g: 44 calories and 1.7 grams of fiber
Recommended serving size: 2 small tangerines or 225 grams
Tangerines are an excellent low-calorie addition to a weight loss diet as they are rich in water and fiber. This fruit is rich in vitamin C, which strengthens the immune system and helps with iron absorption in the gut. The fibers in tangerines can boost intestinal flow, reduce fat absorption and help to control sugar levels.
8. Blueberry
Calories per 100 g: 57 calories and 2.4 grams of fiber
Recommended serving size: 3/4 cup
Blueberries possess many diverse health benefits, like controlling blood sugar and cholesterol levels.. They are low calories and high in fiber and antioxidants, which can reduce system inflammation and damage caused by free radicals.
9. Melon
Calories per 100 g: 29 calories or 0.9 grams of fiber
Recommended serving size: 1 cup of diced melon
Melon can help with weight loss due to its diuretic properties, which can help to reduce water retention. It is also rich in potassium, fiber and antioxidants like vitamin C, betacarotenes and lycopene.
10. Dragon fruit
Calories per 100 g: 50 calories and 3 grams of fiber
Recommended serving size: 1 medium-sized dragon fruit
Dragon fruit, or pitaya, is a low calorie fruit that is rich in antioxidants like betalains and flabondoids, vitamin C, iron and fiber, which all contribute to weight loss. This fruit boosts the immune system, controls blood sugar levels and reduces fat accumulated around the liver. Check out the other health benefits that dragon fruit has to offer and how to eat it.
11. Grapefruit
Calories per 100 g: 32 calories and 1.1 grams of fiber
Recommended serving size: 1 medium grapefruit or 200 g
Grapefruit is a low-calorie citrus fruit that contains great quantities of fiber and water. This can help to keep you fuller and prevent over-eating of less healthy foods. The fruit is also an excellent source of vitamin A, vitamin C, carotenoids, and phytochemicals (like flavonoids), and has antioxidant and anti-inflammatory properties.
12. Tomato
Calories per 100 g: 15 calories and 1.2 grams of fiber
Recommended serving size: 1 medium tomato, or 150 g
Tomatoes are rich in vitamin C, vitamin A, vitamin K, potassium and lycopene, which is a potent antioxidant. Tomatoes also contain diuretic and anti-inflammatory properties. They are low in calories and high in fiber, which help with weight loss.
13. Peach
Calories per 100 g: 44 calories and 2.3 grams of fiber
Recommended serving size: 1 medium peach, or 180 g
Peaches are rich in antioxidants, like carotenoids, polyphenols, vitamin C and vitamin E. Due to its bioactive compounds, peaches help to boost intestinal flow, decrease fluid retention, help to eliminate toxins and promote weight loss, which can help to keep you full.
14. Plum
Calories per 100 g: 46 calories and 1.4 grams of fiber
Recommended serving size: One and half plums, or 100 g
The high fiber content in plums make them a great option for weight loss, as they take longer to digest and keep you fuller for longer. This fruit contains polyphenols that have a anti-adipogenic effect, which means that they reduce the formation of adipose tissue in the body.
15. Raspberry
Calories per 100 g: 49 calories and 6.7 g of fiber
Recommended serving size: 1 cup, or about 120 g
Raspberries are known for being rich in bioactive compounds, like antocyanins, quercetin, vitamin C and elegitanin. These help to prevent many chronic diseases, like diabetes and obesity. Raspberries are also rich in fibers, vitamins and minerals and are low in calories, making them a great option for a weight loss diet.