Let us know about Which fruit is good for weight loss. How to reduce obesity? Every person suffering from this problem wants to get the answer to this question. This is such a problem, which not only spoils the shape of the body, but can also cause serious diseases. We are going to give information about the list of fruit for weight loss. These weight loss fruits can help in controlling the increasing weight. However, you also have to keep in mind that the weight loss fruits included in the article can provide relief in the problem, but it cannot be called a cure for obesity. Complete treatment of any problem depends only on medical consultation.
So come, now without delay, let us directly know about the list of fruit for weight loss.
15 Best Fruit To Eat For Weight Loss
Here we will tell about 15 best weight loss fruits, whose consumption can help in controlling the increasing weight.
1. Orange
Orange can prove to be a great option for those trying to lose weight. This has been clearly accepted in a research by NCBI (National Center for Biotechnology Information) related to orange juice. It is mentioned in research that if about 500 ml of orange juice is consumed with a low calorie diet, it can show a positive effect in terms of reducing weight ( 1 ) . On this basis, orange can be included in the list of fruits for weight loss. Apart from a glass of orange juice, two oranges can also be used directly to get the benefits of oranges .
2. Apple
Consuming apple can also prove useful for reducing weight. A research by NCBI related to apple gives this information. In research, it is believed that due to the polyphenols present in apple, it has an antiobesity (weight-reducing) effect. On this basis, apple can be considered helpful in reducing weight. For this, about 240 mg to 720 mg of apple or apple juice can be consumed daily.
3. Pineapple
Pineapple can also prove to be an effective fruit as a home remedy for people suffering from increasing weight. This thing has also been considered in a research of Food Science and Biotechnology based on rats. It is mentioned in the research that the gallic acid present in pineapple can show a beneficial effect in the problem of obesity caused by fat-rich foods. Along with this, it can also help in reducing the increased lipids ( 3 ). According to experts, two slices of pineapple pieces (about 112 grams) can be taken for daily consumption.
4. Watermelon
Watermelon can also be included in the list of fruits for weight loss. Along with controlling increasing weight, it can work to reduce increased blood pressure and lipids. Apart from this, the antioxidant properties present in it can also reduce the effect of free radicals. All these things have been clearly accepted in a research by NCBI related to watermelon ( 5 ). On this basis, it would not be wrong to say that the benefits of watermelon can be helpful in terms of reducing weight. Two cups of cut watermelon (about 280 grams) can be used for this.
5. Strawberries
Strawberry benefits also include reducing the increasing weight. Actually, it has the properties of relieving many health related problems as well as reducing weight. This is confirmed by a research by NCBI related to the benefits of Strawberry Fruit. Research suggests that strawberries may help reduce obesity along with metabolic problems, heart disease, diabetes, and neurodegeneration (decreased neuron ability). Phytochemicals present in strawberry fruit play an important role in this work ( 6 ). Eight medium-sized strawberry fruits (about 147 grams) can be used to eat daily.
6.Pomegranate
Pomegranate can also be included in weight loss fruits. This thing has also been considered in a research of King Saud University of Saudi Arabia. Research suggests that pomegranates contain polyphenols and flavonoids as well as anthocyanins, tannins, and potent antioxidants. All these elements combined can help in reducing the increasing weight ( 7 ). On this basis, pomegranate can also be included in weight loss super fruits. Two medium-sized pomegranates can be consumed directly or in the form of juice daily for consumption.
7. Grapefruit
For those trying to lose weight, the consumption of grapefruit i.e. chakotra can prove to be very beneficial. The confirmation of this is clear from two different researches related to grapefruit. It has been believed in both the research that it can help in improving the metabolic condition as well as in relieving the problem of obesity. In this work, the presence of low energy and high fiber present in grapefruit can be considered helpful. However, in order to understand how it works in the problem of obesity, both researches have said that more work should be done on this topic ( 8 ) ( 9 ) . Let us tell you, to get the benefits of grapefruit, it is recommended to eat half of its fruit (about 154 grams) daily.
8. Kiwi Fruit
Kiwi fruit is also no less in any case as a weight loss fruit. It controls the increased cholesterol and triglycerides by improving the metabolic process of the body. Along with this, it also helps in reducing body weight. This has been clearly accepted in a research by NCBI on metabolic disorders ( 10 ). On this basis, kiwi fruit can also be considered useful in getting relief from the problem of obesity. Two medium-sized kiwi fruits (about 148 grams) can be eaten daily for the purpose of controlling increasing weight.
9. Blueberry
Blueberry is one of the fruit that can help in weight loss. Using it can also help in controlling the problem of increasing weight. This is proved by a research by NCBI related to blueberry juice. It is mentioned in research that consumption of blueberry juice can work to reduce cholesterol as well as increase the activation of insulin. Along with this, it also helps in reducing body weight ( 11 ). It would not be wrong to say on this basis that consumption of blueberry can be helpful in the problem of obesity . For this, about half a cup of blueberries can be used to eat daily.
10. Papaya
Papaya is also mainly included in weight loss fruit. This is because of the antiobesity (fat-reducing) properties present in papaya and papaya juice. This is mentioned in the research related to papaya of Biomedical Reports ( 13 ). On this basis, it can be said that the consumption of papaya can prove to be beneficial in getting relief from the problem of obesity. For this, about one cup of chopped papaya can be consumed directly or in the form of juice.
11. Pears
Including pears in the regular diet can also help in reducing the risk of gaining weight. In this regard, there is mention in a research published on NCBI. It is believed in research that pear is rich in fiber and for this reason it can show a positive effect in reducing weight to a great extent ( 15 ) . Looking at this fact, it can be said that consuming pear as a weight loss fruit can prove to be beneficial. For this, a medium-sized pear (about 166 grams) can be eaten daily.
12. Lemon
Fruits that can help in losing weight include lemon. It is a fruit that has been considered beneficial for health. One of its advantages is that its regular use can help in reducing the problem of obesity. This thing has been clearly considered in a research done by the Department of Nutrition and Health of Japan. It is mentioned in research that polyphenols present in lemon can provide relief in the problem of obesity caused by fat-rich food ( 16 ). On this basis, it can be assumed that using lemon can also help in controlling the increasing weight. For this, mixing the juice of half a lemon in a glass of water can be drunk twice a day.
13. Berries
Jamun can also be used to reduce weight. This thing has been clearly accepted in a research related to Jamun. Actually, a special element called anthocyanins is found in berries. At the same time, antiobesity (weight reducing) properties are found in this element ( 17 ) ( 18 ). On these grounds, it can be assumed that consumption of Jamun as a weight loss fruit can be helpful to a great extent. To get the benefits of Jamun, about 200 grams of Jamun can be consumed daily.
14. Peach
Peaches are also included in weight loss fruits. Actually, peach is such a fruit, in which elements like phenolic compounds and carotenoids are found with antioxidant properties. These elements combined can help control blood sugar and obesity ( 19 ). On this basis, it can be assumed that the consumption of peaches can help in controlling the increasing weight. One medium-sized peach (about 147 grams) can be eaten daily to get the benefits of peaches .
15. Avocado
Avocado can also be included in weight loss fruits. This fruit is rich in fiber. For this reason, it does not allow the feeling of hunger for a long time and can help in controlling weight. This thing has also been considered in a research by NCBI. Provided it is consumed in a balanced quantity ( 20 ). Let us tell you, to get the benefits of avocado, it can be advised to consume one to one and a half medium-sized avocado (about 30 grams) daily.
In the next part of the article, now we will tell about which fruits should not be eaten for weight loss.
Which fruits should be avoided for weight loss
People trying to lose weight should avoid fruits with a high glycemic load (high sugar content), as high-glycemic foods can cause weight gain ( 21 ) . Know below about some high glycemic fruits
- Chikoo
- guava
- Jackfruit
- Common
After reading this article, you must have come to know about all the weight loss fruits very well. Along with this, you must have also come to know that how these fruits can prove to be helpful in the effort to lose weight. Apart from this, in the article, we have also given information about those fruits, which are advised not to be taken while trying to lose weight. So, feel free to try the super fruits mentioned in the article to lose weight and improve your health. It is possible that this article will be able to help you to make your weight loss efforts more effective to a great extent.
Frequently asked questions
Which fruits should be avoided to lose weight?
Chiku, guava, jackfruit and mango are some of the fruits which are high in sugar. Hence, these fruits should be avoided in order to lose weight. About this you have already been told in the article.
Which fruits help in reducing belly fat?
You have already been told about which fruit should be eaten to reduce obesity, in which information about 15 fruits has been given. All these fruits can help in reducing the overall body weight. Therefore, they can also be considered useful in reducing belly fat.
How much weight can you lose by eating fruit?
Since each person’s body is different. Therefore, the effect of consuming fruits may vary from person to person. Therefore, it cannot be said with certainty that how much weight can be lost by eating fruits. Yes, it is definitely that in the long run, their widespread impact can definitely be seen.
Does banana increase obesity?
As you have already been told in the article, fruits with high glycemic load should not be consumed to reduce weight, because they can work to increase weight. Since ripe bananas are high in sugar, consuming them in excess can lead to obesity ( 24 ). For now, more research is needed in this topic.
Is it good to eat fruits to lose weight?
Yes, fruits with a low glycemic load are considered good for weight loss ( 25 ).
Is cucumber good for weight loss?
Due to the high water and low calorie content of cucumber, the benefits of cucumber can be helpful in reducing weight ( 26 ).
Should you eat more fruits or vegetables to lose weight?
According to experts, along with vegetables with low glycemic load, fruits should be eaten for obesity ( 26 ). Therefore, it is advised to use both in a balanced amount.
