The Science Behind Losing Weight & Why Fruit Helps
It’s an accepted fact that to lose weight we need to be in a calorie deficit. In other words, we need to eat fewer calories than we burn over a given period. Looking for and eating foods that reduce our appetite can help us achieve a calorie deficit more easily. Certain fruits help with our weight loss goals because they contain healthy levels of soluble and viscous fiber, like pectin, psyllium, glucomannan and guar gum. And these strong fibers curb our appetites, making us eat less. Numerous studies agree that increasing your intake of fiber results in weight loss. Fiber improves digestion, curbs the absorption of sugar in your blood, and keeps you satiated for longer. You feel fuller and eat less as a result.
Fruits are Superfoods
They help you lose weight because their substantial fiber content keeps your hunger pangs at bay. However, enjoy fruits in moderation because too much can hinder weight loss. Fruit is high in the pure sugar fructose that your body will more readily store as fat. Additionally, they still contain calories, a banana as much as 100, and so need to be balanced with the weight loss calorie deficit you are trying to achieve. If weight loss is your goal, consider adding these 13 to your diet for dependable results.
Pears have a higher content of fiber than most other fruits. They are rich in Vitamin C. And known to reduce your chances of developing type II diabetes and coronary heart diseases. Pears reduce your cholesterol level and keep your energy levels stable. Their high levels of fiber keep you fuller for longer contributing to your weight loss goals.
Blueberries are rich in antioxidants. They increase your metabolic rate and combat cholesterol, hypertension, and insulin resistance. Blueberries are active fat fighters claimed in a study by the Texas Women’s University. Another by the University of Michigan showed rats eating blueberry powder, had reduced abdominal fat. Blueberries are indeed natural fat blasters.
Ever heard of ‘an apple a day keeps the doctor away’? It sure seems accurate looking at the immense benefits of consuming apples. Apples reduce your risk of cancer, boost your immune system, and whiten your teeth. This heart-healthy fruit is low in calories but high in fiber. And this makes apples the perfect fruit to include in your weight loss diet.
Empirical evidence supports this fact. A Brazilian study revealed women who consumed at least three apples per day lost 33 percent more fat than those who didn’t. Since apples are high in fiber, they keep you satiated for longer, thereby curbing your hunger pangs.
Feeling hungry when you are on a weight loss diet? Just grab a piece of low-calorie watermelon, for a healthy snack. A 100gm serving of watermelon contains just 30 calories. Eating it also ensures you remain hydrated because of its high water content (approximately 90 percent).
This juicy fruit is also rich in the amino acid arginine, well-known for its fat burning properties. The University of Kentucky conducted a research study showing watermelons lower your fat accumulation and improve lipid profiles. Another survey in Spain showed watermelon juice reduces muscle soreness. These surveys mean that this fruit offers you dual benefits. Watermelon is great for weight loss, and ensures that sore muscles do not stop you from working out!
The grapefruit diet was a fad not too long ago. Although consuming grapefruit the whole day is not a balanced meal, there is some truth to the idea that grapefruit helps you with weight loss. Grapefruit is extremely low in calories; in fact, half a grapefruit only contains 37 calories. A recent study showed eating half a grapefruit before your meals lowered your cholesterol level and reduced your belly fat. These benefits may be because of the vitamin C content and phytochemicals present in this fruit.
The higher fiber and water content in grapefruit makes you feel full for longer, reducing your unhealthy snacking urges. If you must grab a snack, then choose grapefruit to protect your waistline.
Pomegranate comes filled with antioxidants. It is known to increase the blood flow in your body as well as reduce LDL cholesterol. A study conducted by the University of Carolina found that pomegranate boosts the metabolism of the body because of the polyphenols and antioxidants present in the fruit.
Adding pomegranate to your diet aids in weight loss by helping to control your appetite.
Bananas are a rich source of potassium and fiber and fruit that contains high amounts of vitamin B6. Vitamin B6 is essential for your body because it lowers your risk of heart disease and helps improve your immune system. Instead of choosing energy bars for an instant dose of energy, eat a banana. A banana is the ideal post-workout food because one contains just 105 calories and is high in fiber. Just like all other fruits with high fiber content, bananas keep you full for longer and curb your hunger pangs.
Orange is one of the best fruits to include in your weight loss diet; this is because you burn more calories than you consume when eating them. Oranges are also a rich source of thiamin, vitamin C, and folate. They boost your metabolism and are the perfect substitute when craving something sweet.
A word of advice, do not include orange juice in your diet instead of oranges because they have different nutritional values.
Peaches pack high amounts of potassium, vitamins, fiber, and antioxidants and are low in calories. The antioxidants present in peaches flush out unwanted toxins from your body, while the fiber content helps reduce your hunger.
Kiwis are weight loss superfoods because they brim with fiber. The black seeds in kiwis are an excellent source of insoluble fiber helping digestion, while the tasty green part contains lots of soluble fiber making you feel full for longer. Controlling hunger pangs is one of the essential steps to weight loss. Kiwis naturally control your hunger and are available year round.
Papaya is a perfect fruit for weight loss because it contains papain, an enzyme that boosts the digestion of food in your body. It is also rich in flavonoids, antioxidants, and vitamin C. What is more, you are easily able to incorporate this fruit into your diet. You can choose to eat it raw or include it in one of your main meals. Check out these great papaya recipes and snacks.
Guava is a useful weight loss fruit because it is rich in fiber, prevents constipation, and has a low glycemic index. This low index makes it the ideal weight loss fruit for people who have diabetes. Its fiber boosts the metabolic rate of the body, aiding in weight loss and improving our bowel movements.
Are you surprised that coconut is on our list? A lot of people stay away from coconut when they are on a low-fat diet because of the saturated fats found in this fruit. However, the saturated fats in coconut are healthy and not stored as unhealthy fats in your body.
If you are craving a snack, take a bite of coconut. There are so many different ways to include coconut in your diet—you can use it in the form of coconut milk, dry fruit, or even coconut oil. The chains of triglycerides in coconut increase the metabolic rate of your liver by over 30%. By increasing your metabolic rate, coconut aids in weight loss.
Most of these fruits are rich in fiber and low in calories. The combination of high fiber and low calories means you can manage your calorie intake eating these fruits, using their high fiber content to keep you feeling fuller for longer. Eating them in moderation will make it easier to control hunger pangs and unhealthy snacking. However always consult with your doctor before changing your diet or adding more fruit or fiber to it. Too much fruit can overload your body with sugar and has negative consequences.