14 fruits to lose weight (low in calories)

Everyone knows that there is no magic formula to lose weight. Therefore, if the intention is to lose weight and reduce measurements, the most viable and healthy option is to combine a balanced diet and the practice of physical activities. In fact, food is largely responsible for weight loss. Therefore, it is necessary to include real foods in your diet, such as vegetables and, of course, fruits that help you lose weight.

All fruits are good and are good for your health, that is not the issue here. However, there are fruits that help you lose weight, that is, that promote weight loss more than others. This is due to the amount of fiber and low number of calories. It is no coincidence that in a weight loss diet it is recommended to consume 2 to 3 different fruits per day.

But after all, what are these fruits that help you lose weight? That’s what we’re going to check out in this article. Let’s go!

Fruit feeding

When it comes to weight loss, food is the central point. There’s no point in exercising three hours a day if you don’t have a balanced diet rich in healthy foods. The first step is to replace high-calorie, carbohydrate-rich snacks with fruit, especially those that help you lose weight.

Therefore, in addition to providing our body with vitamins, fiber and minerals, these fruits help with weight loss. This is because in addition to having few calories, these fruits improve metabolism, causing the body to use the fat reserves accumulated in the body, consequently leading to weight loss.

In general, fruits contain a lot of fiber and increase the feeling of satiety, that is, it prevents the person from having the desire to have small caloric snacks between main meals. But, as previously stated, some are more effective than others when the aim is to lose weight.

Fruits that lose weight

So, now without further ado, let’s get to know the fruits that help you lose weight and what makes them so important in this process.

1 – Avocado

This first one may come as a surprise to many people. This is because avocado is considered a very high-calorie fruit. And, in fact, for example, 100 grams of fruit contain 96 calories. However, this does not mean that she gains weight. In the case of avocado, the calories are derived from its high level of mono- and polyunsaturated fats, which are very beneficial for health, in addition to helping to regulate cholesterol.

And more than that, avocado is rich in fiber that provides a feeling of satiety, making the person actually eat. But of course, fruit consumption in order to lose weight should be moderate. What is recommended in a weight loss diet is to consume a quarter of the fruit, on average 100 grams per day. OSB: no added sugar or condensed milk.

2 – Strawberry

Strawberry is one of the fruits that lose weight precisely because it has negative calories and is rich in bioactives thanks to its large amount of vitamin C. In addition to folate and phenolic compounds, which provide antioxidant and anti-inflammatory action, as well as potassium, which helps to regulate blood pressure.

Furthermore, strawberries are rich in fiber, which helps control blood sugar levels and increases the feeling of satiety. Therefore, by reducing calories ingested, it helps you lose weight. The recommended daily serving is 1/4 cup of fresh strawberries.

3 – Apple

Apples are rich in catechins and chlorogenic acid, two powerful antioxidants. Furthermore, the fruit contains fiber such as quercetin, responsible for helping to regulate blood sugar levels, as well as improving digestion and considerably reducing cholesterol and triglyceride levels.

Therefore, in addition to helping with the weight loss process, apples prevent the risk of heart disease, cancer and asthma. The ideal is to consume one unit of fruit per day. One tip is to roast the apple with cinnamon or cloves, which in addition to being low in calories can be a great dessert option.

4 – Pera

Pear is another fruit that helps in the weight loss process as it is rich in fiber, which is responsible for improving intestinal transit, in addition to reducing hunger. And more than that, pear also helps regulate blood cholesterol levels.

Therefore, it is a highly recommended fruit for those on a diet. An important tip is to consume the fruit around 20 minutes before the main meals, to ensure a greater feeling of satiety, making the person eat less at lunch and dinner.

5 – Kiwi

Kiwi, in turn, is on this list because it has a laxative effect, in addition to being rich in vitamin C and fiber. In this way, the fruit helps to improve the functioning of the intestine and the immune system, as well as providing a feeling of satiety. Finally, as it contains chlorophyll, it is also highly recommended for its detox effect. The recommendation is one medium unit or 100 grams of fruit per day.

6 – Papaya

Papaya is another diet favorite. Rich in fiber, water, vitamin C and low in calories, papaya considerably improves bowel function and helps reduce fluid retention. Therefore, it is great for reducing the feeling of bloating.

In the case of those who have diabetes, the fruit helps control it and also provides relief from the symptoms of gastritis. The ideal is to consume 100 grams of fruit per day. In fact, a good option is to consume papaya with natural yogurt or dried fruit.

7 – Lemon

Lemon is one of the fruits that helps you lose weight precisely because of its diuretic effect, in addition to being rich in vitamin C, which is a powerful antioxidant. In this way, it helps to eliminate toxins from the body and even make the skin more beautiful and vibrant. Additionally, the fruit helps lower cholesterol and blood sugar levels.

A great option for consuming lemon and enjoying its benefits is to drink a cup of lemon peel tea every day.

8 – Tangerine

Another fruit rich in fiber and water, and low in calories, is tangerine. And more than that, as it is rich in vitamin C, tangerine also helps with the absorption of iron from the intestine, as well as helping to strengthen the immune system.

Its fibers in particular contribute to improving intestinal transit, in addition to reducing fat absorption and controlling blood glucose. Therefore, a fruit with several health benefits, far beyond helping with weight loss. The ideal is to consume two units of fruit per day.

9 – Blueberry

Blueberries are not as popular a fruit here as the others on this list, but they bring several health benefits, including in the weight loss process. This is because in addition to containing a low amount of calories, these berries contain a high concentration of fiber, which helps control sugar levels and lower cholesterol.

And more than that, blueberries also have antioxidant action, thus helping to reduce inflammation in the body and protect against damage caused by free radicals. The recommended serving size for a weight loss diet is 3/4 cup per day.

10 – Melon

Melon is on this list of fruits that lose weight thanks to its diuretic properties, which help to reduce fluid retention. Furthermore, it is rich in water, potassium, vitamin C, beta-carotene and fiber, all of which help in the weight loss process.

To give you an idea, 100 grams of melon contains 29 calories and 0.9 grams of fiber. Therefore, the recommendation is one cup of diced melon per day.

11 – Ask

Another example of a more exotic fruit that helps with weight loss is the dragon fruit. A fruit with a low amount of calories and rich in antioxidants, fiber and vitamin C, it promotes weight loss and improves the functioning of the immune system, as well as helping to control sugar and reduce fat in the liver. The ideal is to consume one medium dragon fruit per day.

12 – Pineapple

Pineapple also contains diuretic properties, which help combat fluid retention and eliminate toxins from the body. Therefore, it is a fruit that helps with weight loss, and also because it is low in calories. For example, every 100 grams of pineapple has only 52 calories. Another positive point of the fruit is the amount of fiber, which increases the feeling of satiety.

13 – Banana

Just like avocado, banana is also a high-calorie fruit, much more so than the others on this list. For example, a medium banana has approximately 90 calories, slightly more than many other low-calorie fruits. However, this does not stop bananas from helping you lose weight.

Bananas are rich in fiber, which helps keep you feeling full for longer. And more than that, bananas are also a source of tryptophan, an important amino acid in the production of well-being hormones, such as serotonin. Therefore, it helps control the urge to binge eat. However, as it is a little higher in calories, its consumption should be moderate.

14 – Watermelon

Watermelon is a fruit that stands out for the amount of water and fiber in its composition. In fact, watermelon is on the list of “negative calorie” fruits. This is because the amount of calories in the fruit is less than the amount of calories the body uses to digest it.

And more than that, watermelon also has a high diuretic power, which helps combat fluid retention, which contributes considerably to weight loss.

Finally, it is important to emphasize that despite the various health benefits of these fruits, their consumption should be moderate. Just like any other food, even more so when the aim is to lose weight. Furthermore, care must be taken with additional ingredients, such as sugar, condensed milk and others that can turn weight-loss fruits into diet villains.

Anyway, what did you think of this article? In fact, take the opportunity to also check out: 10 benefits of blackberries for your health, skin and hair.