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Weight-Loss Fruits
Some weight-loss fruits are strawberries, blueberries, apples, and pears, as they are fruits rich in fibre and antioxidant components that promote weight loss when included in a healthy diet.
An excellent strategy to lose weight and reduce abdominal fat is to eat fruits that promote weight loss, not only because of their low-calorie content but also because they have a low glycemic index and high fibre and nutrient content.
Fruits are generally low in calories. However, it is essential to consume them in adequate amounts, and they can be involved in snacks or as dessert for main meals. The recommended portion to eat will depend on the fruit to eat. However, the ideal is to consume between 2 to 3 servings of different fruits per day in a low-calorie diet accompanied by regular physical activity. It allows for increasing the metabolism and use of the fat reserves accumulated in the body, favouring weight loss.
1. Strawberries
Calories per 100 g: 30 Kcal and provides 2 g of fibres.
Recommended serving size: 1/4 cup of whole strawberries.
Strawberries help lose weight because they contain few calories and, in addition to this, they are rich in bioactive mixtures due to their high levels of vitamin C, folate, and phenolic compounds, which provide antioxidant and anti-inflammatory effects.
Also, strawberries are rich in fibre, helping to control blood sugar levels, increasing the feeling of satiety, reducing the calories ingested, and promoting weight loss. They are similarly rich in potassium, which helps control blood pressure.
2. Apples
Calories per 100 g: 56 Kcal and 1.3 g fibres.
Recommended portion: 1 medium unit of 110 g
The apple helps lose weight because it is rich in antioxidants such as catechins and chlorogenic acid, in addition to fibres such as quercetin that help regulate blood sugar levels, improve digestion and lower cholesterol and triglyceride levels. Also, regular apple consumption could help reduce the risk of heart disease, cancer, and asthma.
Cinnamon Roast Apple or Clove Roast Apple is low in calories and makes a delicious and nutritious dessert.
3. Pears
Calories per 100 g: 53 Kcal and 3 g fibres.
Recommended portion: 1/2 unit or 110 g.
The pear helps to lose weight because it is rich in fibres, improving intestinal transit and helping to satisfy hunger. It helps regulate blood cholesterol levels. Roasting pears with cinnamon makes a delicious dessert for lunch.
4. Kiwi
Calories per 100 g: 50 kcal and 2.7 g fibre.
Recommended portion: 1 medium unit or 100 g.
Kiwi has a laxative effect and is rich in vitamin C and fibre, helping to improve the functioning of the intestine, increase the feeling of satiety and promote the activity of the immune system. In addition, since it contains chlorophyll, it also has a detox effect.
5. Papaya
Calories per 100 g: 55 kcal and 1.8 g fibre.
Recommended portion: 1 cup of diced papaya or 100 g.
Papaya has few calories and is rich in fibre, helping to improve the intestine’s functioning. In addition, because it is rich in vitamin C and water, it also helps reduce water retention, relieving the feeling of a swollen belly, for example.
Papaya is good to help switch diabetes and relieve symptoms of gastritis. A slice of chopped papaya with one dot of natural yoghurt is an excellent option for a morning snack.
6. Lemon
Calories per 100 g: 14 kcal and 2.1 g fibres.
It is a diuretic drug rich in vitamin C and an effective antioxidant helping to eliminate toxins and leave the skin more viscous. Drinking a cup of tea with lemon peel daily is a great way to consume lemon without sugar and take advantage of all its benefits. Lemon also helps lower cholesterol and blood sugar.
7. Tangerines
Calories per 100 g: 44 kcal and 1.7 g fibres.
Recommended portion: 2 small units or 225 g.
Tangerine helps to lose weight because it is rich in water and fibre and low in calories. This fruit is ironic in vitamin C, which allows iron absorption in the intestine, strengthening the immune system. Its fibres improve intestinal transit, reduce fat absorption and help control blood glucose.
8. Blueberries
Calories per 100 g: 57 kcal and 2.4 g fibres.
Recommended portion: 3/4 cup.
Blueberries are a fruit with various health benefits. It is low in calories and has a high fibre content that helps control blood sugar levels and lower LDL cholesterol. In addition, it is rich in antioxidants, reducing inflammation in the body and reducing damage from free radicals.
9. Watermelon
Calories per 100 g: 29 kcal and 0.9 g fibre.
Recommended portion: 1 cup cubed.
The melon helps to lose weight. After all, it has diuretic properties that help reduce fluid retention because it is rich in water. In addition, it is rich in potassium, fibres, and antioxidants such as vitamin C, beta-carotene, and lycopene.
10. Pitahaya
Calories per 100 g: 50 kcal and 3 g fibres.
Recommended portion: 1 medium unit.
The pitahaya is a low-calorie fruit, rich in antioxidants such as betalains and flavonoids and contains vitamin C, iron, and fibre, among other compounds. It promotes weight loss, improves the immune system, helps control blood sugar, and reduces the fat accumulated in the liver.
11. Grapefruit
Calories per 100 gr: 32 calories and 1.1 g fibres.
Recommended portion: 1 medium unit or 200 gr.
Grapefruit is a low-calorie, fibre- and water-rich citrus fruit that helps increase satiety between meals, decreasing food intake. In addition, this fruit has reasonable amounts of vitamin A and C, carotenoids, and phytochemicals, such as flavonoids, with antioxidant and anti-inflammatory properties.
12. Tomato
Calories per 100 gr: 15 calories and 1.2 g fibres.
Recommended portion: 1 medium unit or 150 gr.
Tomato is a fruit ironic in vitamin C, A, K, potassium, and lycopene, a powerful antioxidant. In addition, the tomato has diuretic, anti-inflammatory properties, is low in calories, and is rich in fibres, helping to reduce body weight.
Conclusion
Fruits are a brilliant source of vitamins, minerals, and antioxidants and promote an adequate state of hydration. For these reasons, they must appear in a varied and balanced diet. Its nutrients help reduce the risk of developing diseases in the medium and long term.
