In the spirit of summer and bikini season, we’ve decided to make a list of the top ten weight reducing fruits to eat this summer. If you’re like most people, you want to look great in your bathing suit, but don’t know where to start. The first step to looking good in your swimsuit is making sure you have your diet under control. This can be difficult if you’re not used to eating healthy and low-calorie foods on a regular basis, but with some practice, it becomes easier than you might think!
1. Blueberries
Coming in at number ten on our list of weight reducing fruits is blueberries. Blueberries are a great fruit with loads of health benefits and they can help you lose weight too. Blueberries have very high antioxidant content, including anthocyanins, which gives them their unique blue color and also helps prevent heart disease and cancer. Antioxidants are one of the keys for helping prevent cells from becoming damaged by free radicals which contributes to faster aging and higher risk of conditions like heart disease. The antioxidants contained in blueberries can also decrease oxidation of LDL cholesterol (the bad kind). One study found that people who had a berry-rich diet lowered their body’s production of fat cells.
2. Strawberries
Not only are strawberries incredibly delicious and easy to prepare, they are also an excellent source of flavonoids that have been shown to protect against heart disease and cancer. Studies have also shown that a diet high in flavonoids may help you lose weight by reducing your food intake! In addition, strawberries contain large amounts of fiber, which is important for healthy weight loss. Try eating some with plain yogurt or add them into a fruit salad. You can’t go wrong either way!
3. Grapes
If you’re trying to lose weight, grapes are a great way to go. In addition to being low in calories, grapes are also rich in flavonoids which help fight inflammation and antioxidant properties that may reduce your risk of heart disease. These little fruit can help curb hunger between meals because they fill you up without adding many calories. Grapes are available all year round, so there’s no excuse not to add them into your diet more often! If you have trouble chewing due to dental issues, consider purchasing seedless varieties of grapes instead of standard seeds. A downside is that most grape juice is very high in sugar, so if you have a sweet tooth it might be best stick with eating grapes themselves.
4. Watermelon
The average watermelon has about 92 grams of water, so it’s an excellent natural way to keep hydrated. Watermelons also have a high volume of L-citrulline and L-arginine. These amino acids help increase blood flow throughout your body, making you feel less hungry and more full. In fact, just one serving of watermelon can promote satiety for hours afterward (21). If you’re on a diet, adding plenty of watermelon into your diet is one simple trick that can mean greater weight loss success.
5. Kiwi
If you’re looking for a fruit that will help you drop weight, look no further than kiwi. Kiwis are a unique blend of 92% water and 8% carbs and protein—but no fat! Though kiwis don’t provide as many calories per serving as some other fruits, they make up for it in volume: one kiwi has about two grams of fiber, which will keep you feeling full longer and stave off overeating. Along with being low in calories, kiwis are high in vitamin C, vitamin K, manganese and antioxidants—which all fight cell damage by keeping your body healthy.
6. Cantaloupe
92% water, 2.6 grams of fiber per cup, 50 calories per cup and less than 1 gram of sugar. Cantaloupe contains melatonin which can help you sleep at night and promotes overall health in your body. In addition, cantaloupe reduces bad cholesterol in your body by removing excess fat from your blood vessels and organs. Combine with spinach for an added bonus!
7. Avocado
High in monounsaturated fats, avocados can boost your calorie burn by around 100 calories per day. Monounsaturated fats are considered good for your heart and may help lower cholesterol and blood pressure. What’s more, eating just half an avocado daily is shown to dramatically decrease hunger and make you eat fewer calories throughout the day. They’re also packed with fiber and vitamins like C, K, E, folate, magnesium and potassium. Best of all? You can actually start adding them into your diet today: simply top a salad or pasta dish with them! The added bonus? They taste amazing – especially when you sprinkle a little salt on top...
8. Pineapple
You’ve probably seen pineapple on some weight-loss programs. That’s because it contains a type of fiber called bromelain that has been shown in some studies to decrease body fat and triglyceride levels, according to registered dietitian Katherine Zeratsky. Bromelain is also thought to improve blood flow, which can make workouts feel easier and more effective. Pineapple also contains an enzyme called bromelain that acts as an anti-inflammatory for sore muscles. (1) A 2011 study found that eating half a fresh pineapple before meals may help reduce waist circumference by up to 0.7 inches over 12 weeks without making any other dietary changes. Other research suggests that eating whole pineapples may help with digestion and boost immune function. (2) In addition, when you're consuming lots of sugar, your body releases insulin to deal with all those carbs. Insulin may help shove fat molecules into your fat cells, but when you then eat something high in calories or refined carbs—like a candy bar—your insulin levels spike again.
9. Blackberries
When most people think of weight loss, they don’t immediately think of blackberries. However, while they aren’t going to be a cure-all for your weight problems, blackberries are certainly one fruit you should eat more of if you want to drop a few pounds quickly. Research suggests that eating two servings per day can lead to significant weight loss in as little as two weeks. Additionally, because blackberries are rich in polyphenols—powerful antioxidants—they can also help reduce inflammation and lower your risk for diabetes and heart disease.
10.Raspberries
Berries are a great weight reducing fruit. Whether it’s berries, oranges, or grapes. Because berries are so high in water content, you can eat a lot of them without having that filling effect. And because they have virtually no fat content and tons of fiber, berries are an ideal snack for losing weight.
The term superfood gets thrown around a lot these days; but raspberries really fit into that category. They pack large amounts of nutrients per serving and even contain moderate amounts of protein! One cup has only 64 calories, but gives us 6 grams protein and 5 grams fiber! It also contains vitamin C (one serving provides 35% our daily recommended value), along with A, E and B vitamins. In addition to those benefits, raspberries also help lower blood pressure and cholesterol levels due to their anthocyanin content. Anthocyanins are very powerful antioxidants which combat disease by purifying your body’s cells!
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