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Doing regular exercise, taking healthy diet, and yoga is fine, when you are in your weight loss journey. But, aside from this, do you know you can speed up your weight loss plan by including fruits in your diet?

Fruits are known as the best sources of nutrients and vitamins for the body can also help in reducing your weight. Below is a list of 7 best fruits for weight loss.

Fruits for Weight Loss:

1. Apples

Apples are high in fiber, while low in calories> It has 116 calories and 5.4 grams of fiber per large fruit (223 grams). Also, they have been found to support weight loss.

In a study, women were given 3 apples, 3 pears, or 3 oat cookies, with the same calorie value, daily for 10 weeks. The apple group lost 2 pounds or 0.91 kg and the pear group 1.6 pounds or 0.84 kg, while the oat group’s weight did not change.

Also, an observational study in 124,086 persons reported that people who ate apples lost an average of 1.24 pounds or 0.56 kg) per daily serving over a 4-year period. Because low-calorie fruits such as apples are more filling, you may eat less of other foods during the day. Also, an apple is almost 3x as filling as a chocolate bar.

Research showed that apples are best consume whole, rather than juiced, in order to reduce hunger and control appetite.

Two studies link apple juice to reductions in body fat as compared to a control drink with the same number of calories. Apple polyphenol extract, made from one of the fruit’s natural compounds, has also been associated to reduced cholesterol levels.

Apples can be enjoyed in a many ways both raw or cooked. You can try adding them to yogurt, hot and cold cereals, salads and stews, or baking them on their own.

2. Bananas

When you are trying to lose weight, some people avoid bananas because of their high calorie and sugar content. While bananas are more calorie-dense as compared to other fruits, they are also more nutrient-dense, therefore, supplying magnesium, potassium, fiber, manganese, vitamins A, B6, C and numerous antioxidants.
Their low to medium GI may help in controlling insulin levels and regulate weight, in particular for people who have diabetes.

Also, one study showed that consuming banana daily reduced both cholesterol and blood sugar in people with high cholesterol.

Nutrient-dense, high-quality, and low-calorie foods such as bananas are vital to any healthy weight loss journey.

Bananas can be enjoyed on their own as an on-the-go snack or can be added either cooked or raw to a wide variety of dishes.

3. Blueberries

All berries are good for you. But these tiny blueberries are the best of the bunch, most especially for your figure. As per the CDC, 1 cup of blueberries contain 83 calories.

Blueberries contains lots of nutrients, that helps them fight fat through boosting your metabolism, and also efficiently burning calories. Also, since blueberries are loaded with fiber, they will help keep you satisfied.

4. Pears


Pears are loaded in the fiber pectin, which has been reported to suppress appetite. Also, all the fiber in pears helps to keep you satisfied longer. Pears may reduce your risk of coronary heart disease and cholesterol levels.

You can grab a pear with the skin on to get the benefit from its filling fiber to curb cravings.

5. Watermelons

Watermelon is high in water, while low in calories, which makes it ideal to eat for weight loss.

Consuming watermelon will ensure that youa re hydrated. When you are getting adequate amount of water, your body can work optimally. Also, when you are fully hydrated, you will not confuse thirst with hunger and overeat unhealthy foods.

Sources:
Healthy Women
Healthline
Kalinga TV

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