Many people avoid eating fruit while trying to lose weight, but if you choose the right fruit, you will get nutrients that maintain a healthy metabolism, burn fat, and reduce cardiovascular disease, according to Cheng Hanyu, a Taiwanese nutritionist.
Hanyu suggests five fruits that aid weight loss:
Tomatoes
According to the U.S. Department of Agriculture’s FoodData Central, there are only 20.5 calories in 100 grams of Roma tomatoes. Tomatoes are rich in vitamin C, dietary fiber, lycopene, and flavonoids. The antioxidants in tomatoes reduce the risk of inflammation-related diseases, such as obesity and cardiovascular disease.A study by Taiwanese researchers, published in Nutrition in 2015, evaluated 25 healthy Taiwanese women who drank about nine ounces of tomato juice, in addition to their normal diet, every day for two consecutive months.
Results of the study demonstrated that supplementation with tomato juice “significantly reduced” the women’s waist circumference, body mass index, and levels of serum cholesterol.
Berries
Blueberries, cranberries, strawberries, and blackberries are high in dietary fiber and low in calories. For instance, strawberries have an average of 32 calories per 100 grams. Berries are rich in anthocyanins and have strong antioxidant properties, which can aid in fat synthesis in the liver and help metabolize accumulated fat in the body.Kiwifruit
Kiwifruit has about 61 calories per 100 grams and is rich in vitamin C, folic acid, and dietary fiber—and is delicious. In a study by the University of Otago in New Zealand, published in the journal Nutrients in 2018, 24 prediabetes individuals between 44 and 85 years of age ate two kiwifruits a day for 12 weeks.The results showed that the addition of kiwifruit to the diet lowered blood pressure and reduced waist circumference by 1.2 inches.
Wada Kiyoka, a Japanese weight loss expert, noted in an article in 2020 that kiwifruits are about six times more nutritious than apples. The water-soluble food fiber in kiwifruit protects intestinal mucosa, increases intestinal beneficial bacteria, and regulates the intestinal environment.
Guava
Guava, a colorful tropical fruit with a unique tangy flavor, contains 68 calories per 100 grams.Guava is rich in vitamin C, potassium, and dietary fiber. Dietary fiber provides a sense of fullness, and vitamin C aids cholesterol metabolism, effectively reducing cholesterol content in the body.
A study from India published in the Journal of Clinical and Diagnostic Research in 2016 showed that skinned or un-skinned guava reduces body mass index and blood pressure. Serum total cholesterol, triglycerides, and low-density lipoprotein cholesterol levels also decreased significantly.
Melons
Melons come in a variety of types and average 36 calories per 100 grams. With a low calorie count and high water content, they are a suitable food for weight loss. Melons are rich in potassium, which aids excessive sodium excretion and relieves edema. They are also a good source of copper, potassium, and vitamins C and B6.When Is the Best Time to Eat Fruit?
Hanyu said that eating fruit at different times has different benefits:Before Meals
Eating fruit before meals can increase the feeling of satiety, which is desirable for people on a diet.After Meals
After a meal, enjoy fruits such as papaya, kiwifruit, and pineapple, which aid digestion to promote metabolism.After Workouts
Eat fruits rich in organic acids within one hour after a workout to help regenerate glycogen and repair muscles.People who experience gastroesophageal reflux disease should avoid citrus and high-acidity fruits, as they aggravate the symptoms, and instead eat fruits that are tolerated better, such as bananas, melons, apples, and pears.
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