The high fiber, low calorie dietary properties of fruit makes it an ideal food item for weight loss. In fact, most sensible diet plans incorporate fruits in some form or the other. However, the best way to eat fruits is to have them fresh and whole.
If you are planning to eat fruits to help in the weight loss process, stay away from canned fruits and fruit juices which contain added sugar and preservatives. Eating canned fruits and juices which are loaded with sugar actually defeats the weight loss goal. Avoid eating dried fruits because of its higher energy content.
Benefits of Eating Fruits
Fruits are one of the healthiest natural foods. Eating fruits daily can stave off a variety of health conditions. It is extremely important to eat at least one fruit at mealtimes. If we examine the health benefits of fruits, we can see that it far exceeds the health benefits offered by other food groups. Ideally one should eat at least five servings of fruits every single day to get maximum health benefits.
Fruits help in the weight loss process because of their high fiber, low calorie content. Eating fruit helps to lower ones risk of suffering from cardiovascular ailments and different types of cancers. People who ate fruits regularly also witnessed a drop in their cholesterol levels and blood pressure readings. The risk of developing type2 diabetes is reduced significantly if you eat fruits regularly. If you want to slow down the ageing process, ensure that you eat at least one fruit every day.
Fruits and Weight Loss
So how does eating fruits help one to lose excess weight? Fruits have low sodium content. The low sodium content of fruits means that there is less chance of water retention. Water retention is one of the main culprits behind sudden weight gain.
As mentioned earlier, the calorie content of fruits is extremely low. Concurrently fruits have high satiety value. This means that eating fruits makes people fell full very quickly. This high satiety value of fruits can be attributed to its high fiber content. The high fiber content of fruits also improves the overall digestion process. This means that body toxins are eliminated effectively instead of being stored inside the body. Retention of body toxins over a period of time can also result in weight gain.
Fruits That Make You Lose Weight
Through this article, we will examine some of the fruits which help one to lose weight. Incorporating these fruits into the daily diet can not only help in the weight loss process, but it can improve ones overall health as well. So, if you want to lose excess weight, start munching on the right kind of fruits.
Avocados, green pears and kiwi fruit are some examples of green colored fruits. Avocados are loaded with monounsaturated fatty acids which help to regulate blood insulin levels besides maintaining the blood lipid profile. If you are planning to lose weight, there is nothing like eating an avocado a day.
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Similarly kiwi fruits contain a protein enzyme which helps to break down food proteins into easily absorbable amino acids. This enzyme also prevents food fat from being converted into body fat.
Mangoes, cantaloupes, pumpkins, papayas, oranges and peaches are some examples of orange colored fruits. The orange colored fruits are high in vitamins like A and C. These fruits have extremely low calorie, sugar and fat content. Orange fruits have high beta carotene levels. The beta carotene present in orange fruits helps to fight different types of cancers including lung, esophageal and stomach cancers. It has also been noticed that orange fruits helps to lower body insulin levels. Reducing body insulin levels helps to keep lifestyle disease like diabetes, as well as increasing body weight issues under control.
Pink grapefruit, persimmons, watermelon, red apples, raspberries and tomatoes are some examples of red colored fruits. The high lycopene content of red fruits helps to fight lung and prostrate cancer. Red fruits act as appetite suppressants by reducing the body insulin levels. Appetite suppressants are agents which help to reduce hunger pangs. When we feel full, we do not feel like eating excessively. This in turn helps in the weight loss process.
Try to eat red colored apples ever day, especially if you are planning to lose weight. Red apples have high pectin content, which prevents the body from absorbing too much fat. So next time you feel like snacking, eat a red apple instead.
If you want to lose the excess weight, eat a handful of raspberries every day. The resveratrol contained in raspberries helps to increase the speed at which cells metabolize body fat. Faster metabolism of body fat means greater weight loss.
Concord berries, blueberries and acai berries are some examples of purple colored fruits. The anthocyanins present in these fruits give them their unique purplish hue. The water soluble, vacuolar pigment, anthocyanin is also responsible for keeping heart disease and different types of cancers at bay. The antioxidant levels in these fruits are also extremely high. These antioxidants play an important role in eliminating toxins from the body which in turn helps in the overall weight loss process.
Fat trapping body toxins are responsible for sudden weight gain. So when these toxins are removed from the system, people tend to lose weight automatically. So ensure that you have plenty of purple fruits especially if you are planning to lose weight.
White peaches, bananas and white nectarines are examples of white colored fruits. One of the best white fruit which help people to lose their excess body weight is banana. Bananas are high in potassium. The high potassium content of bananas helps to regulate blood pressure readings. So if you want to get the nutrition without the fat, make sure that you eat at least one banana a day.
White fruits also help in better absorption of nutrients. When nutrients are absorbed better, there are fewer chances of them being converted into fat and being stored in the body.
Eating fruits alone will not help people lose excess body weight. Eating fruits in combination with a balanced diet and moderate intensity exercises can help overweight individuals lose excess weight and become fit and healthy. So start making fruits an important part of your daily diet plan.