01 Mar The 10 Best Fruits for Weight Loss, Part One
It’s National Nutrition Month!
Learning about proper nutrition is something we could all use … but sometimes with topics like this, you think, “This is all fine and well, but how does it apply to me right this moment?”
Fair enough! That’s why today’s PHMP Online Knowledgebase article is about nutrition and weight loss—the 10 best fruits you can eat to promote weight loss. It’s a one-two punch of applicable knowledge.
Let’s get started.
First, a little caveat…
It’s important not to be misleading.
The following list of delicious, nutritious fruits are not a catalyst for weight loss without any additional effort. That means (unfortunately!) you can’t bite into an apple and instantly watch your waistline shrink.
Among other things, weight loss is primarily dependent on diet and exercise. Even moderate exercise, such as walking, helps.
So if you get your steps in and you add some or all of these wondrous fruits into your diet, then you’re much more likely to see weight loss. In the very least, the improvement to your diet will have you feeling better each day.
Grapefruit is both low-calorie and vitamin-dense.
- Half a grapefruit contains 39 calories and provides 65% of your recommended intake of vitamin C
- Red varieties of grapefruit also provide 28% of your vitamin A 1
Grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. Though evidence is limited, a low-GI diet may aid weight loss and weight maintenance. 2 3 4 5
In a study of 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in: 6
- a decrease in calorie intake
- a 7.1% decrease in body weight
- improved cholesterol levels
Apples are lightweight, clocking in at only 116 calories. As a bonus, they’re packed with fiber: 5.4 grams per large fruit.
They have also been found to support weight loss.
In one study, women were given three apples, three pears, or three oat cookies—with the same calorie value—per day for 10 weeks. 7
- the apple group lost 2 pounds
- the pear group 1.6 pounds
- the oat group’s weight did not change
Low-calorie fruits like apples are more filling, so adding them into your regular diet may result in you eating less of other foods during the day. That, of course, leads to weight loss. you may eat less of other foods during the course of the day. Fun fact: one apple is almost three times as filling as a chocolate bar. 8
Skip the apple juice, though: research shows that apples are best eaten whole to reduce hunger and control appetite. 9
Berries are low-calorie nutrient powerhouses.
- a 1/2 cup of blueberries equals just 42 calories
- it provides 12% of the RDI for vitamin C and manganese
- and 18% for vitamin K
- One cup of strawberries contains under 50 calories
- provides 3 grams of dietary fiber
- and 150% of the RDI for vitamin C
Like apples, berries can also be very filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories. 10
- Eating berries may help decrease cholesterol levels
- Reduce blood pressure and
- Lower inflammation—which may be particularly helpful to people who are overweight