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More often than not fruit gets a bad rap for those looking to lose weight. For one, it is completely possible to overeat fruit and indeed gain weight, but on the other hand, fruit has vital nutrients and can help with bad sugar cravings.
Despite the natural sugars in fruit, it is important to have fruit as a part of your regular diet. That being said, the choice of fruit you choose is equally as important as how much you choose to eat.
If your focus is on weight loss, here are the top 8 fruits you should be eating to help you on your journey.
Strawberries are sweet, delicious, and can be found for a reasonable price year round. Most people love the flavor of them and they are also super easy to take with you in a container as a snack. Once cup of strawberries has about 50 calories, 7 grams of sugar, 1 gram of protein, and 11 carbs, as well as a nice boost of fiber (3 grams).
Strawberries are a low-glycemic fruit that offers a ton of vitamin C, as well as vitamins A, E, and K. Strawberries also contain potassium, manganese, and calcium. Strawberries are great for weight loss due to their nutritional profile as well as they sweetly satisfying taste, which makes them perfect for combatting sugar cravings in a healthy way.
Due to their soft skin it is a good idea to purchase strawberries organically when possible.
Grapefruit is uniquely sweet, meaning that it definitely has a sweetness but is primarily known for it’s delicious citrus tartness. Grapefruit, particularly Ruby Reds, have long been associated with weight loss or weight management. In fact some trendy celebs diets in the past made grapefruit for breakfast quite a popular fad for a while.
Grapefruit remains an excellent choice as a fruit snack while on a weight loss plan. Half of a large Ruby Red has 52 calories, 13 grams of carbs, 8 grams of sugar, and 2 grams of fiber. It is rich in Vitamin A and C as well. Also, research also proves grapefruit to aid in visceral fat loss.
Blueberries are another tasty berry that offers fairly low sugar while still being very satisfying to eat. Blueberries are particularly recommended for those with an active lifestyle as the antioxidants in blueberries are very healing to the body, especially at muscle repair after a workout.
One cup of blueberries has 85 calories, 21 grams of carbs, about 3.5 grams of fiber, and 15 grams of sugar. Protein comes in at 1.1 grams. Though blueberries come in a bit higher in calories and sugar than other berries, it is a great source of proanthocyanidin which helps in cancer prevention, fat loss, and clearer skin, just to name a few.
Blueberries are the second most popular berry and generally pretty easy to find at any supermarket.
Watermelon is often thought of as being too high in sugar to be eaten while on a diet or focusing on weight loss. Actually watermelon has enough health benefits that it should be part of your diet, especially when it’s in season in the summer. Research has shown that despite it’s higher amount of sugar, watermelon reduces fat accumulation and also aids in muscle repair after strenuous exercise.
One serving of watermelon has 85 calories, 21 grams of carbs, 1.1 grams of fiber, 17 grams of sugar, and 1.7 grams of protein. Watermelon is also loaded with potassium, vitamin C, vitamin A, magnesium, vitamin B-6, and even has a little iron. As long as you don’t overdo it, watermelon is a wonderfully sweet fruit you can enjoy without worry.
Nectarines are less common than peaches but are still a delicious fruit that is also good for your waistline. Nectarine research has shown that it seems to help with metabolic syndrome, which means consuming them helps reduce risks associated with belly fat, including diabetes. Many stone fruits, like nectarines, peach and plums, help in this way, while also being fairly low in sugar.
One medium nectarine has 59 calories, 14 grams of carbs, 2.3 grams of fiber, and 13 grams of sugar. You’ll also get 1.4 grams of protein, which is fairly high for a sweet fruit. Nectarines also have vitamin A and C, as well as iron and magnesium.
Another common misconception is that all fat is bad. This simply isn’t true, and if you’re trying out a paleo diet or a diet plan low in carbs, you actually need to increase your fat consumption. A perfect fruit, though it is savory and not sweet, is the avocado. Avocados are tasty and pack in 20 grams of healthy fat. One cup of sliced avocado has a whopping 234 calories, which does mean this is whole heck of a potent snack.
You’ll also get over 700 mg of potassium as well as vitamin B-6, magnesium, and a little vitamin A. Avocado also delivers 10 grams of fiber, 12 grams of carbs, 2.9 grams of protein, and just 1 gram of sugar. Though it may not help with sugar cravings, this fruit is still an excellent choice for those looking to
Pears are a useful fruit for those focusing on weight loss for a couple reasons. Firstly pears are high in fiber, with 6 grams in one medium fruit. This fiber makes you feel full faster and keeps you feel satisfied for longer. Combined with the sweet taste, this combination is great for those dealing with sugar cravings. Pears also help with lowering bad cholesterol.
One medium pear has 102 calories, 27 grams of carbs, and 17 grams of sugar. It also has potassium, vitamin C, vitamin B-6, and magnesium. Pears also have minute amounts of calcium and iron as well. Typically Bartlett’s and Asian pears are the sweetest. Be sure to let them ripen first prior to eating for maximum nutrition (should smell like a pear and be somewhat soft, unlike an apple).
Did you know that the best time to eat a banana is when it’s slightly green? One medium slightly green banana gives a great boost to your metabolism, not only giving you energy but also helping to replace glucose. Bananas are a popular post-workout snack for this reason. They help with energy recovery as well as muscle health.
The reason for this is because bananas are rich in potassium as well as magnesium. One medium banana has 105 calories, 27 grams of carbs, 3 grams of fiber, and 14 grams of sugar. You’ll also be getting 1.3 grams of protein, along with vitamin C, iron, and vitamin B-12.
Remember that moderation is important with fruit, so stick to single servings whenever possible to ensure you don’t overeat. This could mean if you’re eating strawberries that you measure out a serving and not eat straight from the container.
Buying smaller-sized fruits, like pears, apples, and grapefruits, will also help to ensure you don’t eat too much. If you’re consuming a diet high in vegetables, healthy grains, lean meats or other protein, adding some of these healthy fat-fighting fruits will really help your progress.
Health enthusiast, runner, protein nut. Owen likes to write about protein, particularly alternatve supplementation and supplement comparisons.