There’s a huge misconception that in order to lose weight, you need to eliminate fruits completely from your daily diet. This misconception is wrongly propagated by certain diets who blame the naturally-occurring sugars in fruits behind weight gain. While fruits do contain natural sugars, they also have fiber and water, which help slow down sugar absorption and prevent blood sugar spikes. Additionally, fruits are full of nutrients and antioxidants that nourish the body. Fruits like papaya, banana, avocado, kiwi, pomegranates, peaches, have magnesium, iron, zinc that boost metabolism a great deal and as we all know, a robust metabolism means greater calorie burn. Well, there are studies to support how fruits do not hamper your weight loss goals – A 12-year prospective study conducted on a large population of borderline overweight middle-aged female nurses with a BMI of 24.9 kg, showed that an increased amount of fruit in the diet reduced the likelihood of obesity. Other prospective studies have also found negative associations between fruit intake and weight gain when consumed within the daily calorie limit. So, it’s crucial to remember that fruits offer a wealth of essential nutrients and do not cause obesity when they are part of a balanced diet. Also, they do make a good snacking option, in fact, they are much more filling than a bag of potato chips. These naturally sweet treats help you feel fuller for longer, curb sweet cravings and prevent mindless snacking on unhealthy options till your next meal. Now comes the most important question – what fruits would act as a perfect snack when hunger pangs strike between main meals? There is a wide variety to choose from, each with its own unique taste, texture, and nutritional profile, but here’s a list of 6 ideal fruits that can make excellent snack options, either on their own or in combination with other ingredients:
An apple a day keeps the scales at bay! Unless, of course, you’re eating a hundred apples a day! Apples make a great snack and together with a tbsp of peanut butter – it’s a match made in the heaven! Apple has a high fiber content, along with vitamin C, and other minerals. With peanut butter’s protein joining in, this snack combo will keep you full for longer and help torch quite a few calories as well.
They provide a quick surge of energy with its natural sweetness. It’s a good source of fiber, potassium, and minerals. You can add banana to a bowl of oatmeal and to a tub of Greek yogurt. You can even slice a banana and spread a thin layer of natural nut butter like almond or peanut butter on each slice. It’s a delicious combination of creamy, sweet, and nutty flavors that can keep you satisfied between meals. Also read: “6 Clever Ways To Eat Bananas in a Weight Loss Diet.”
Experts say you can have up to two cups of berries and still limit the calorie intake at 100 calories! Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants, fiber, vitamins, and essential minerals. They are usually low in calories and can be enjoyed fresh or frozen, in Greek yogurt, as oatmeal topping, even to make your smoothies more delicious!
4. Citrus Fruits:
Oranges, grapefruits, mandarins, sweet lime, etc., have a high vitamin C content. When you have them on their own, they are a refreshing snack with their juiciness and tanginess. You can add them to fruit salad or blend them in smoothies too.
Kiwis are small fruits with a sweet and tangy flavor. They are a good source of vitamin C, fiber, and other essential nutrients. You can add kiwi slices to salad, smoothies, and also to make a guilt-free weight-loss friendly dessert – kiwi parfait. To make this dessert, layer diced kiwi with low-fat Greek yogurt and a sprinkle of nuts for a delicious and satisfying parfait. It can be enjoyed as a healthy breakfast or a satisfying dessert. Also read: “To Eat Fruits or Drink Fruit Juices For Weight Loss.”
Watermelon is a water-dense fruit with a high water content, hence hydrating in nature. It is low in calories and provides vitamins such as A and C. It has a low glycemic load and that’s why you can include it even when trying to lose weight. You can make interesting snacks with watermelon. Here’s one of them – Cut watermelon into bite-sized cubes and sprinkle some crumbled feta cheese on top. The combination of sweet watermelon and salty feta creates a delicious contrast of flavors. Also, toss diced watermelon with fresh mint leaves, a squeeze of lime juice, and a sprinkle of black pepper. This simple and refreshing salad is perfect for hot summer days.
Summing up, remember fruits are not only delicious and healthy, they come packed with ample nutrients, and that’s why weight loss friendly too. However, remember to practice portion control and incorporate fruits into a balanced diet that includes vegetables, lean protein, healthy fats, and whole grains to support your weight loss goals. To find out which foods would help you lose weight, subscribe to the Rati Beauty app to access our easy-to-follow diet plans. Download the app for more details.