The 7 Best Fruits For Weight Loss
One of the absolute best parts about summer is all of the fresh fruit! One of the absolute hardest parts about trying to lose weight are those sweet, sugary cravings that feel all-consuming. So what’s the trick? Incorporating nature’s candy into your sustainable weight loss journey to curb cravings and fill up on whole-food, fiber-filled, low-calorie treats.
There’s no one size fits all approach when it comes to health or sustainable weight loss, and working with a Nutrition Coach will help you to identify exactly what foods make you feel your best. That said, there are many studies showing the benefits of fruit to aid in healthy weight loss. Plus, they’re delicious! The natural sugars from whole fruit, paired with tons of fiber, vitamins, and antioxidants, helps prevent blood sugar spikes and cravings that are often triggered by added sugars in heavily processed snacks. That up and down roller coaster often leads to overeating, energy fluctuations, headaches, and so many more unpleasant symptoms. Making the swap to fresh fruit helps crowd out less nutrient-dense options and provides your body with all the good stuff. When choosing fruit, prioritize fresh, whole fruits (rather than dried or always blended in smoothies) and pay attention to portion sizes for the highest impact on your weight loss journey.
TL;DR: whole, fresh fruit can be an important and delicious part of a sustainable weight loss plan!
Here are 7 of the best choices:
1. Blueberries Blueberries are small, but pack a big punch. A super low calorie option, they’re highest in fiber, flavonoids, and antioxidants - and actually lowest in sugar. Because of the fiber and sugar content, blueberries are a great choice for individuals following a low glycemic approach to eating and are one of the most impactful fruits for healthy weight loss.
2. Apples The saying “an apple a day keeps the doctor away” exists for a reason! Apples are an excellent source of Fiber and Vitamin C, and at only about 100 calories per serving, are a great option for a weight-loss friendly snack. Depending on where you live, this may not exactly be a “summer” treat - but it should still be on your radar.
3. Lemons There are a lot of claims about lemons everywhere you look (seriously, so many), and the truth is it isn’t a magic cure-all. Sorry! When added to your glass of water or reusable bottle it can, however, help you stay hydrated throughout the day - which is key for sustainable weight loss (and one of the first habits we focus on here at Wellory!). There are some suggestions that the acid from lemon can support regular digestion and reduce bloating, too. Lemons are a great choice to optimize your overall health and sweeten up your regular H20!
4. Cherries Similarly to blueberries, cherries (and all stone fruits) are super low on the glycemic index. Meaning, the sugars are absorbed by the body more slowly and blood sugar increases gradually. Maintaining blood sugar balance is a key factor for sustainable weight loss, since when your blood sugar spikes your body produces higher levels of insulin - which can make you hold on to more weight. No matter what, cherries are a deliciously tart treat to add in!
5. Grapefruit Grapefruit contains a high amount of Vitamin A and C, which are powerful antioxidants that fight free radicals (unpaired electrons caused by air pollution or chemicals) and fend off chronic disease. A serving size is ½ of the fruit, so it feels super satisfying as part of a healthy breakfast or snack. It’s water content contributes to that too, and keeps you even more hydrated!
6. Kiwi These little green gems seem like they fly under the radar most of the time. They are also low on the glycemic index and high in fiber. Fiber aids in your body’s digestion and getting rid of toxins, and helps us feel fuller for longer periods of time. Studies show they can help reduce blood pressure, improve gut health, and promote weight loss.
Truthfully, there’s nothing like that first watermelon bite of the summer season! Although these are higher on the glycemic scale, meaning they tend to spike blood sugar more quickly (which, over time, can lead to unwanted weight gain), they are about 90% water. As with a lot of the fruits mentioned above, this not only helps you stay hydrated, but also feel fuller for longer too.
The amount of fruit you should include in a day is highly individual. Some people thrive with multiple servings a day, while others feel best limiting it to one meal or snack. Working with a Nutrition Coach will help determine exactly what works for you! Fruit is an impactful component of a sustainable weight loss plan, and eating a wide variety of colors is key to reap all of their unique benefits! Farmers market, anyone?!