Maybe your coworker brought donuts in for the team or candy bars seem to beckon you from the grocery checkout aisle. 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.
13 of the best fruits for weight loss
In fact, the U. 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. 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.
Raspberries Are One of the Best Sources of Fiber
A cup of raspberries gives you 32 mg of vitamin C — 35 percent of your DV — and 1. Though raspberries make good additions to salads and yogurts, too, Smith points out that these make a great snack on their own. Take a break, have a handful, and eat them slowly. You'll boost your mindful eating , plus get your sweetness. A medium-sized orange provides 3. Whip up an orange salsa, Smith suggests, and use it to top chicken breast or fish to get your vitamin C and protein fix. Making sure you keep up on your protein requirements is a good strategy for weight loss, according to a June study in the American Journal of Clinical Nutrition , because it helps you feel full for longer.
Talk about a major sweetness superhero — mangoes offer that no-sugar fix you want, and they can even help improve your metabolism and lower inflammation , says Lawder. A small, short-term study published in April in The FASEB Journal found that mango lowered blood pressure and helped with blood sugar regulation , both of which play a role in metabolism. It also improved inflammation markers, the research noted. And of course, they offer a nice helping of weight-supportive fiber. In one mango, you get 3. After cutting into slices or pieces , sprinkle a little chili powder and lime juice on top, Lawder says.
A review published in June in the International Journal of Food Science and Nutrition found that the active ingredient in chile peppers, capsaicin , may accelerate weight loss efforts.
7 Top Fruits to Support Weight Loss (and How to Enjoy Them)
Like tomatoes, you may not think of avocados as a fruit. But while they may look odd in a fruit bowl, avocados can be a top addition when it comes to weight loss goals, says Lawder.
Plus, pears contain something called pectin which, she says, "nourishes gut bacteria, improves digestion, supports bowel health, and has been linked to improved weight loss. Time to see blueberries as your weight-loss BFF. Generally speaking, berries are packed with something called polyphenols , which are powerful natural chemicals that can help you lose weight and even stop fat from forming. But research on rats from University of Michigan suggests that blueberries have the added benefit of reducing belly fat.
In the day study, rats who had blueberry powder mixed into their meals had less abdominal fat at the end of the day study than rats on a berry-free diet. Strawberries rank higher on your favorite berry list? That's fine! She recommends nuking them in the microwave and topping with a dollop of Greek Yogurt for dessert, pairing with cottage cheese, or adding them to a salad.
Watermelon sometimes gets a bad rap for being high in sugar—after all, one slice has 18 grams of sugar.
Best Fruits for Weight Loss: Top 10 fruits to naturally burn fat faster! | fawzyzakhary.com
But, compared to another summer snack ahem, like ice cream , watermelon is way more nutritious. Plus, science says it's one of the best fruits for fat and weight loss! In one study published in the Journal of Nutritional Biochemistry , researchers fed one group of mice watermelon extract for 12 weeks, and another group of mice none. At the end of the study, those that had been fed watermelon extract, had lost more body weight and fat mass compared to the non-watermelon eating group.
While more research on humans is needed to confirm watermelons weight loss benefits, Taub-Dix gives watermelon the green light. Peaches make your hands sticky, but they'll help extra weight slide right off. A study at Texas AgriLife Research found that peaches and plums and nectarines! Best part: Fruits with pits are among the lowest in fruit sugar. Meaning, peaches are sweet without being wildly high in sugar. A perk for folks on low-sugar diets and with diabetes. Soda lovers, it's time to try the water-flavoring trick you've already heard: throw some lemon into your water bottle. Every time you have a glass of lemon water instead of a can of Coke or glass of OJ, you save yourself to calories and at least 20 grams of sugar.
Oh, and some people find that sipping on something sour slashes their desire for sweets. How's that for a win-win? With so many options in the produce aisle, which ones actually help you lose weight? By Gabrielle Kassel.
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Gabrielle Kassel is a New York—based fitness and wellness writer. Read more.