Weight loss is helpful in reducing the risks associated with obesity. Unfortunately, many people find it hard to lose weight, even when they start to follow a specific weight loss diet and start to exercise every day. Some people simply give up soon after they start following a diet, often because the diet demands starvation and an excessive reduction in caloric intake.
With the right foods added to a diet, there is often no need to starve yourself in order to lose weight. The main idea behind successful weight loss is to ensure you eat a lower amount of calories than what you burn every day. When this happens, you will lose weight.
In addition to watching your caloric intake and ensuring you burn more calories than you eat every single day, there are also some “superfoods” and fruits out there that have been scientifically proven to help speed up weight loss. They work in different ways to help you achieve your goals, such as by increasing your metabolism or by reducing your body’s ability to turn carbohydrates into fats.
Why Is Weight Loss Such An Important Topic?
Recent statistics that were released by the World Health Organization (1) suggests that almost two billion people around the world are overweight or obese. This is an alarmingly high prevalence of excessive weight, and it also means every single one of these individuals is at high risk of experiencing many adverse health effects.
There are many health effects that have been linked to obesity and being overweight (2). The risk of developing diabetes may likely be the most well-known associated with obesity, but the body can suffer damage in other ways as well when excessive amounts of fat start to accumulate.
If you are overweight or obese, then you are also more likely to experience:
- Higher blood pressure levels, which may lead to hypertension
- Higher LDL cholesterol levels (Bad cholesterol)
- Lower HDL cholesterol levels (Good cholesterol)
- An elevation of triglyceride levels, and an increased risk of Dyslipidemia
- Cardiovascular diseases, such as coronary heart disease
- Gallbladder disease
- The weakening of your bones and cartilage, ultimately leading to osteoarthritis
- Sleep apnea
- Respiratory complications
You also experience a higher risk of developing certain kinds of cancer, including:
- Colon cancer
- Liver cancer
- Endometrial cancer
- Breast cancer
- Gallbladder cancer
- Kidney cancer
How Some Fruits Can Help You Lose Weight Faster
There really is a countless number of strategies that can be used to help you lose weight – with many of them holding a lot of potential in ensuring that you can lose weight effectively and keep the lost weight off, even when you stop following a specific diet.
In this post, we want to take a look at how adding a couple of fruits into your daily diet could be useful in ensuring that you are able to burn fat at a faster rate. We will take a look at ten foods that have the most potential to aid you in your weight loss, and consider the actions of each fruit to help you understand why that particular “superfood” will be able to give you faster and more noticeable results.
Let’s start with blueberries, a fruit that is packed with quite a significant amount of antioxidants. The powerful antioxidants that are found in blueberries can help to protect your body against free radical damage, and the fruit holds additional benefits that may be helpful in terms of achieving your weight loss goals.
Several studies have also concluded that blueberries may yield a positive impact when it comes to including the fruit in your diet when you are trying to lose weight. In one study (3), scientists explain that blueberries possess powerful anti-inflammatory effects, which is helpful in the treatment of conditions associated with metabolic syndrome. The study found that the consumption of blueberries had positive effects on all aspects related to this condition – since metabolic syndrome is associated with obesity, as well as insulin resistance, it may be extremely helpful in reducing weight and preventing further weight gain as well.
In another study (4), the effects of blueberries were tested among a group of participants who were asked to participate in a series of physical exercises after they consumed the blueberries. The study reported improvements in fasting glucose levels, as well as an increase in HDL cholesterol levels. Furthermore, the blueberries seemed to help lower triglyceride levels as well.
Grapefruit is another excellent option for those who are trying to lose weight. The fruit contains a large number of important nutrients, along with whole fiber. The fiber content will aid in digestion and, more importantly, help to regulate your appetite. This may help you eat less food during the day and also come in handy in terms of becoming in control of your urges to eat unhealthy foods and indulge in binge eating during the day. Grapefruit has become such a popular fruit for weight loss than a specific “Grapefruit Diet” has been developed that focuses on the specific weight loss benefits that this particular fruit possesses.
Scientific studies have also confirmed the potential benefits that grapefruit holds for people who are overweight and for those who are obese. A study (5) by the Scripps Clinic in California analyzed the effects of Grapefruit on weight loss. There were 91 participants involved in the study. The participants were divided into several groups, and provided the following daily instructions:
- Group one: Placebo supplement with apple juice
- Group two: Grapefruit juice with placebo supplement
- Group three: Grapefruit capsules and apple juice
- Group four: Fresh grapefruit (half a fruit) three times each day, along with a placebo capsule
After the 12-week study, participants who had consumed some form of grapefruit had a much more significant weight loss experience compared to those who did not have any grapefruit in their treatment plan. Results were as follow:
- Group one: average weight loss of 0.3kg
- Group two: average weight loss of 1.5kg
- Group three: average weight loss of 1.1kg
- Group four: average weight loss of 1.6kg
The study concluded that adding grapefruit to your diet definitely has some potential in terms of reducing your body fat.
Pomegranate has two major advantages when it comes to losing weight. The seeds of a pomegranate are extremely low in calories, which really makes them a perfect snack choice. There are many ways to consume them. You can snack on them one-by-one, or you can add them to a cup of Greek Yogurt and enjoy the benefits that the yogurt has for you along with the potential advantages of the pomegranate seeds.
In addition to being a low-calorie food option, pomegranate seeds also contain an impressive concentration of fiber. Fiber plays an important role in both digestive well-being and appetite suppression. Thus, by opting for a handful of pomegranate seeds, you will be less likely to indulge in unhealthy snacks during the day, and you won’t gain weight since these seeds do not contain a lot of calories.
#4. Goji Berries
Another great option for adding more fruit to your diet to help you lose weight would be Goji Berries. The only downside to these berries is that they can be quite difficult to find, as not all stores tend to stock them. Goji berries are brightly colored with a red hue. They are excellent for stabilizing your blood sugar levels during the day, which reduces your risk of feeling tired and hungry all the time. These berries are also great for reducing your appetite between meals, and they contain fiber, which will aid in your digestion.
While some believe that bananas are not the best food to include when it comes to considering the glycemic index of food, we find that this is a great fruit to eat if you are trying to lose weight. The main idea behind bananas is the fact that they are packed with nutrients that are able to help you maintain an even level of energy throughout the day, while they will not significantly increase your consumption of calories. Have a banana as a snack between your meals, especially at those times where you really want to opt for a donut or a pie. The banana will satisfy your desire to have a snack, it will give you the energy you need to last until the next meal, and it will help to suppress your hunger for the time being.
Oranges are often associated with the flu – they do not cause you to catch the flu, but the vitamin C content in these fruits can help your body fight against such an ailment. One thing about the fruit that might be a little surprising is that a single orange may carry as much as 3.1 grams worth of fiber. This means that oranges are great for your digestive system and may even help you take control of your own cravings. Furthermore, the fruit is relatively low in calories, making it an ideal food option to snack on when hunger strikes and your next meal is still a few hours away.
An apple a day might not only keep the doctor away but could possibly also help to keep the fat away. Apples are healthy and contain a large dose of powerful antioxidants. This helps your immune system and also ensures that your body can ward off free radicals. In addition to the fact that apples contain a significant level of antioxidants, we should also consider the high level of fiber in this fruit. The fiber content of apples can help to reduce your appetite and also ensure you feel full for a longer time. This means you are less likely to indulge in those unhealthy vending machine snacks.
A study (6) by the State University of Rio de Janeiro also found that apples are great for weight loss specifically. They tested the effects of apples and pears, as well as oat cookies, on a group of participants. The group was divided into three, each provided with a different snacking option. Those individuals who consumed apples lost an average of 1.22kg of weight in 12 weeks, while the oat cookie group only lost an average of 0.88kg.
Pears are also high-fiber fruits that contain a series of essential vitamins and minerals. The most promising in terms of weight loss would be the fiber content – pears are known to contain a very high-quality fiber and is often recommended to help improve digestion. The fiber will not only help your digestive tract but will also satisfy your hunger and keep your appetite under control. Pears are also low-calorie fruit, so you do not have to worry about gaining weight when you decide to have a pear instead of a donut mid-day while waiting for dinner time.
Guava is a fruit that is often overlooked in terms of the many health benefits that it has to offer. This delicious food is known to be extremely high in vitamin C, a natural antioxidant vitamin that helps to boost immune function, as well as fight off free radical damage in the body. A single guava fruit contains approximately 12% of the daily recommended fiber for the human body, which means it will help with your digestive processes, could assist in relieving constipation, and will surely help to curb your appetite when dinner or lunch still seems to be hours away.
The last one on our list is the perfect summer fruit – watermelon. This particular fruit is known to be an excellent hydrator, due to the large percentage of water content held within the fruit. The fruit also contains a large variety of nutrients that are good for your entire body – and a couple of these nutrients may be helpful in your weight loss journey as well. Similar to the grapefruit diet, a special watermelon diet also exists due to the benefits that the fruit has for people who are trying to reduce their body weight. The fruit is known to help you feel full for some time after you eat it, making you less likely to opt for a packet of potato chips or another unhealthy and fattening food while you are waiting for your next meal of the day.
When you are overweight, you are exposed to many potential health risks, ranging from diabetes to heart disease, and even some cancers. Losing weight is the most obvious option for reducing these risks and, of course, to help you gain back the confidence of a lean physique.
Many strategies have been introduced to ultimately help people speed up their metabolism, burn fat faster, and better control their appetite and reduce their cravings between their main meals. In this post, we addressed some of the best fruits that can be used to help you take control of your weight and reduce all of the risks that being overweight are imposing on you.
Doctor/Medical writer/researcher/ Translator/MD/M.Ch/USMLE Plastic Surgeon at Ministry of Health & Population of Egypt