الثلاثاء, ديسمبر 10, 2019
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Top 10 Fruits To Help You Lose Weight

My list of The Top 10 Fruits For Weight Loss may be a subject for debate,

but in my research these ten fruits seemed to have more weight loss benefits

than the rest.

Let’s face it. To lose weight, certain things must happen.

First, you must take in less calories—> eating better.

Second, you must burn more calories—> exercise.

Third, it would help to boost your metabolism so that your body is burning up

more calories faster and burning up your excess fat.

Eating these ten fruits will help mostly with the first point, taking in less calories. That is assuming you are not indulging in other foods that are pouring the calories back in.

To some extent, some of these fruits will help with point number three, boosting

your metabolism.

Substituting these fruits for some of the high calorie foods you normally eat

would be the logical thing to do.

In my opinion, just eating fruit is not a smart diet. All things in moderation and improving your diet by substituting these fruits for some “bad” foods or using these fruits as snacks would be benefitual.

Almost all fruits bring great health benefits. Remember, for the purpose of this

book, we are talking about fruits that help most with weight loss.

So, let’s look at the top 10 list. We will count down from #10 to #1.

 

Mangoes

Mangoes taste great and are full of nutrition. One mango provides one whole day’s worth of vitamin C. They also contain some B vitamins.

Mangoes are a super source of beta-carotene, a vital antioxidant for good health.

Mangoes also contain lycopene which protects cells and prevents tumor growth.

When it comes to weight loss, mangoes can be a big help!

Because it has a ton of nutrition in it, just eating a mango will meet much of your nutritional requirements. So now you need to eat less of other foods.

If you are hungry between healthy meals, just a slice or two of mango can keep you satisfied.

Grapes

Since grapes are bite-sized they are popular with everyone as a refreshing snack. Use them as low calorie substitutes for high fat, high calorie snacks.

Grapes do not contain an abundant amount of nutrients like other fruits.

However, they do contain ellagic acid which is believed to prevent some cancers.

Grapes also contain the mineral boron which aids in bone and joint health.

For weight loss, snacking on some grapes can help fill you up so you won’t want

to cheat on other high calorie foods.

Keep in mind that grapes have quite a bit of carbs and sugar, so eating a ton of

them would not be a good idea.

But, since grapes contain only trace amounts of fat, they are great for those who

are emphasizing a low fat diet.

Peaches

Peaches have important nutritional ingredients like iron, potassium, vitamin A,

and vitamin C.

Peaches also have plenty of fiber which can act as a gentle laxative for your

digestive system.

Peaches also contain beta carotene which helps you maintain healthy skin

In the weight loss world, peaches can help.

Peaches contain niacin which helps your digestive system process the fats in your diet.

The potassium in peaches helps to prevent water retention in your body which would add extra weight to your bottom line.

Peaches also contain copper which helps your body in energy production. Now

you have more energy to exercise!

The manganese in peaches helps promote good metabolism. If your body is burning more calories it will help you lose more weight!

Peaches also have no saturated fat, sodium, or cholesterol.

Just a word of caution here. Some forms of peaches are better than others when you are trying to lose weight. Dried peaches are high in calories. Stick with

fresh peaches, canned peaches in their own juice, or unsweetened frozen peaches.

Pears

Pears provide a high amount of fiber, almost 15% of what is daily recommended, but most of the fiber is found in the skin of the pear.

Pears are also rich in potassium which is beneficial to your heart health.

Pears contain a substance called boron, which helps your body use calcium and

magnesium correctly, contributing to bone health.

Pears also contain the antioxidant quercetin which helps prevent some cancers as well as artery damage which may eventually lead to heart disease.

In striving for weight loss, pears have some benefits.

The high fiber in pears will help regulate your digestive system.

Pears also contain pectin, which makes your stomach feel full so you won’t want

to eat as much other food.

A substance found in pears will also help delay the absorption of sugar into your

bloodstream which will keep your blood sugar levels stable. This should result

in less binge eating desires.

Oranges

Oranges and orange juice have been a staple of the American diet and many other diets around the world for decades.

And oranges are good for you!

The most obvious thing that oranges and orange juice provide are a high level of

vitamin C. One orange provides more than 100% of the daily recommended amount of vitamin C.

Oranges are also a great source of folic acid which prevents certain birth defects.

Oranges are also famous for the prevention of cancer and heart disease because of the great amount of polyphenol phytochemical antioxidants found in them.

In striving for better weight loss, oranges can help.

Since oranges are high in fiber they take longer to chew and take up a lot of room in your stomach because they absorb water. This also slows the emptying of your stomach which will make you feel full so you will eat less.

Oranges are also fat free and relatively low in calories. A large orange contains

less than 90 calories.

Cherries

Cherries are a great benefit to the human body. They are high in B complex

vitamins as well as vitamin C, potassium, and fiber. Cherries have been found to help lower blood sugar levels. They can also ease the pain of inflammatory conditions like gout or arthritis because of their anti-inflammatory abilities.

People who suffer from diabetes are especially thankful for cherries as they not only lower blood sugar levels, but also increase insulin production.

Best of all for weight loss, cherries boost your body’s fat fighting enzymes so your body is prevented from forming as much fat.

Because of cherries anti-inflammatory properties, pain after exercise in your weight loss routine will be less.

Cherries will also lessen your desire for sweets so that you won’t eat as much junk food.

Cherries are super charged with antioxidants which add to a dieter’s overall

health which makes it easier for them to lose weight.

Grapefruit

In recent years the grapefruit has been equated with losing weight. I am sure that you have heard of the grapefruit diet.

Grapefruit has a compound in it that lowers insulin which is a fat storage hormone. Now your body cannot store as much fat.

Grapefruit is also a good source of protein which is necessary to build muscle. As mentioned earlier, the more muscle you have the more calories you are burning.

The famous grapefruit diet led to many studies on grapefruits to see if they

could actually help with weight loss. The answer is yes.

Grapefruit has been found to lower insulin levels in the body. This means your body cannot store as much sugar as fat. Lower insulin levels also help to curb your appetite.

Grapefruit has also been found to be a negative calorie food. This means that
your digestive system uses more calories to digest the grapefruit than the grapefruit actually has when you eat it. Nice!

Bananas

Even though bananas have a number of calories, at least they are fat free!

Bananas also contain a good amount of carbohydrates. Carbohydrates are your body’s main source of energy.

Bananas are best known for their abundance of potassium. It has been found that potassium is a key factor in the control of high blood pressure.

Also, bananas contain a good amount of magnesium which helps keep your blood pressure levels where they should be.

Bananas contain more than 30% of the daily recommended level of the B6 vitamin. B6 is a key factor in keeping your immune system performing at peak levels.

When it comes to weight loss, bananas can be a big help!

Eating a banana will tend to fill you up while boosting your metabolism because of the resistant starch found in a banana. Resistant starch means it resists digestion so it reduces your appetite, along with other benefits. Green, unripe bananas have more resistant starch than ripe bananas.

You can eat many bananas and not gain any fat because any excess glucose that is left over is burned off through the heat that is naturally created in your body.

All the potassium in bananas indirectly helps with your body’s metabolism.

A healthy amount of potassium in the blood also aids in muscle growth. More

muscle means that your body is burning more calories.

Apples

We all know that an apple a day keeps the doctor away, right? Well, there is a

reason why apples have such a great reputation for good health.

Apples are another great source of vitamin C.

Apples are loaded with pectin which help keep blood cholesterol levels in check.

The soluble fiber found in apples draws cholesterol out of the bloodstream and

slows the absorption of carbohydrates, which keeps your blood sugar level in good shape.

The antioxidant quercetin in the skin of the apple has been linked with improved

lung function.

For weight loss, there is not a fruit much better than apples.

Apples are low in calories and high in fiber.

The pectin in apples will limit how much fat your cells can absorb.

The skin of apples contain ursolic acid which helps fight obesity by increasing

calorie burn.

One of the great techniques of utilizing apples for weight loss is to eat an apple

before every meal. Not only will it be good for you, but it will fill you up so you will not want to eat too much of the other foods.

Blueberries

Blueberries are known as a super food. Super laden with great things for your health.

Small and easy to eat, blueberries taste great to boot! They are awesome!

Blueberries are packed with nutrients good for you like niacin, folate, riboflavin,

and vitamins C and E. They also contain the minerals manganese, magnesium, potassium, and iron.

Blueberries contain a nutrient called proanthocyanidins which has been found to

protect your brain from damage from certain environmental toxins.

These proanthocyanidins also decrease free radical levels which cause aging. This means that blueberries fight against aging and wrinkles and other diseases

associated with aging.

Blueberries are a good source of ellagic acid. Ellegic acid protects your good

cells by helping the body search out and destroy damaged or harmful cells. This

means it will seek out to destroy cancer cells.

Some scientists believe blueberries fight allergies because of a substance called

quercetin found in them.

Blueberries also contain nature’s version of aspirin called salicylic acid which

thins the blood and reduces pain.

Blueberries help cause the brain to produce more dopamine, a chemical in the brain that helps a person “feel good.”

If those are not enough reasons to want to eat more blueberries, let’s talk about

blueberries and weight loss.

When it comes to weight loss, blueberries are super!

Blueberries contain catechins. Catachins activate your abdominal fat burning cells which means you are going to burn a lot more belly fat.

In experiments on rats and mice, those given powder made from blueberries as part of a regular diet thinned down in the belly significantly from those that did not eat blueberries.

abdominal fat burning cells which means you are going to burn a lot more belly fat.

In experiments on rats and mice, those given powder made from blueberries as part of a regular diet thinned down in the belly significantly from those that did not eat blueberries.

 

Blueberries have been shown to boost insulin sensitivity, leptin sensitivity, and lower cholesterol triglycerides. These factors reduce your risk of heart disease and in many cases halt the progression of type 2 diabetes.

Blueberries change how glucose (sugar) is stored and processed in the body. This fact also helps reduce the risk of heart disease and diabetes.

Being more healthy in these areas means that you can exercise more efficiently and on a more regular basis.

Eating blueberries on a regular basis will help you lose more weight.

 

Conclusion

So, in summary, the Top 10 Fruits For Weight Loss (from #10 down to #1) are:

Mangoes 1 cup pieces (165       grams) 99 calories
Grapes 1 cup (92 grams) 62 calories
Peaches 1 cup slices (154       grams) 61 calories
Pears 1 cup cubes (161       grams) 92 calories
Oranges 1 cup sections (180       g) 85 calories
Cherries 1 cup, no pits (155       g) 77 calories
Grapefruit 1 cup       sections/juice (230) 97 calories
Bananas 1 cup sliced (150       grams) 133 calories
Apples 1 cup chopped (125       g) 65 calories
Blueberries 1 cup (148 grams) 85 calories

 

Many of these fruits are used in pies. That doesn’t count. Pies are usually loaded with sugar and when some of these fruits are cooked they may lose some of their nutritional value.

The blueberries in blueberry pie are still good for you, but not the same as if you ate the blueberries raw.

Try combining some of these fruits into a smoothie. For instance, a banana and blueberry smoothie sounds delicious!

Also, organic fruits are much better for you than “regular” on the shelf fruits. Many of those regular fruits have lots of pesticides on and in them which takes away some of their nutritional benefits while also polluting your body.