Weighing your options: Are you making the best selections in the produce section?
According to the World Health Organization, eating at least five 80-gram serving portions of a variety of fruits and vegetables every day lowers the risk of serious health problems. Recent studies have also proven that eating certain fruits can help with weight loss.
These 7 amazing fruits can certainly help you lose those extra pounds:
1. Watermelon
Because 90 percent of a watermelon’s weight is water, it’s one of the best fruits to eat if you’re trying to lose weight. A 100-gram serving contains only 30 calories. It’s also a great source of an amino acid called arginine, which helps burn fat quickly. In addition to helping the body stay hydrated, snacking on watermelon will help you feel full so you won’t have cravings between meals.
2. Guava
Guavas are a nutrient-packed, delicious, fiber-filled tropical fruit that help satisfy the appetite. They contain 0 cholesterol and have much less sugar compared to other fruits like apples, oranges and grapes. Packed with vitamins, reach for this low-calorie snack next time you are hungry.
3. Apple
An apple a day may keep the doctor away, but it can also help you lose weight more quickly. The good news is that eating just one apple a day — with the skin on — gives the body and average of 4.4 grams of fiber, which is about one-fifth of our daily need. Apples are a rich source of a powerful fiber called pectin. Eating apples or pears before meals resulted in significant weight loss according to a study published in Nutrition Journal.
4. Grapefruit
This delicious fruit, which was first created by crossing a pomelo with an orange in the 18th century, is also a fantastic source of pectin. It contains a great amount of vitamin C, folic acid and potassium. Pink and red grapefruits are packed with vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. Eating half a grapefruit about a 30 minutes before daily meals will help you feel more satiated, which will result in less consumption of food and calories.
5. Banana
Considered the perfect pre- or post-workout snack, bananas are healthier than most energy bars, which often contain lots of sugar and chemicals. Although the average banana contains 27 grams of carbs, the fruit can help stop weight gain because it has only 105 calories and three grams of filling fiber. Bananas are also known to fight muscle cramps, keep blood pressure low and prevent acidity. Just try and stick to one banana a day.
6. Tomato
Let’s not forget that the tomato is a fruit and not a vegetable. This powerful red ally is full of antioxidants and can help reduce water retentions. It also fights leptin resistance. (Leptin is a type of protein that prevents our body from losing weight.) Plus, tomatoes are very low in calories; an average-sized tomato is just 22 calories and a large one is 33 calories. Tomatoes are also considered an appetite-suppressant “high-volume” food, which means they have high amounts of water, air and fiber.
It should be evident, but you can’t just burn fat and shed weight by simply eating these seven fruits alone. You will lose weight when you burn more calories than you consume. By exercising and substituting high-calorie food like cheese, meat or rice with low-calorie fruits like tomatoes, you will be able to achieve your ideal weight.
If you have questions about your weight or nutrition be sure to schedule an appointment with one of our top physicians by calling (800) USC-CARE (800–872–2273) or by visiting https://www.keckmedicine.org/request-an-appointment/.
By Ramin Zahed
