Cherries, grapes, white peaches. Bananas, apricots, melon. Watermelon, apples, pears. We could go on like this, but let’s get to the point: fruit is refreshing, tasty and affordable. It’s really damn good for you too, and can help you step up your weight loss efforts – a big time. To that end, we tapped nutritionists to share all of the amazing ways fruit can keep you full and slim. Read on, and for more on how to eat healthily, don’t miss the 15 Underrated Weight Loss Tips That Actually Work.
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“Fruits are low in calories but high in nutrients, including fiber, which helps you feel full not just for a short time but for hours between meals. This often results in lower caloric intake so it can help manage your weight, “comments Joanna Foley, RD, CLT.
Speaking of topping up, not all fruits are created equal. What’s one of your best ways to refuel between or during meals to curb overeating? Every millennial’s favorite: avocados. “Avocados are one of the most fiber dense fruits, and they also have the benefit of providing healthy fats that will also help keep you full,” she says, noting that there are many ways to load up avocados, from soaking them in smoothies to add sandwiches to them as healthy, filling toppings.
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“Eating fruits that are high in flavonoid content can help control weight and limit weight gain. Several classes of flavonoids have been shown to decrease energy intake, which can help with weight loss, ”says Tara Tomaino, RD, Registered Nutritionist with The Park, a New Jersey-based work-life campus providing wellness and concierge services from The Connell Company. Just check out this research. “Strawberries and blueberries are two high-flavonoid fruits that should be included in a healthy diet. Add these brightly colored berries to your day by topping oatmeal, granola, or yogurt with sliced strawberries. Frozen berries are great for one.” Bowl of Greek Greek yogurt or with a whole grain muffin mix, “she adds.
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“The fiber in fruit ensures that your blood sugar doesn’t rise too much [compared to meals that don’t contain fiber after eating] and makes your body more responsive to insulin. Improved insulin sensitivity helps manage your weight, ”says Foley. “Berries are particularly good at balancing blood sugar levels and fat burning, and can be easily added to smoothies, oatmeal, yogurt, or eaten alone for a delicious and nutritious treat.” A berry lover? These are the best states for berry picking.
READ MORE: 8 Low Carbohydrate Fruits For Weight Loss
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Begin a cycle of habits that are beneficial to you by making an effort to eat fruit every day. “Making healthy choices (like eating fruit) can often increase the motivation to make other healthy lifestyle changes that can add up and promote weight loss over time,” commented Diana Gariglio-Clelland, RD, Nutritionist for Next Luxury. For some of the best fruits for weight loss, check out the nine best fruits for weight loss, approved by a nutritionist.
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Instead of reaching for that pint of sorbet after dinner, a handful of frozen grapes may do very well – with no added sugar and high in antioxidants and other polyphenols, says Toby Amidor, MS, RD, CDN, FAND award-winning nutritionist and partner of Grapes from California. “Instead of lemonade, which is the number one addition to sugar in the US, replace it with a fruit smoothie,” she also suggests.
Following Amidor, Gariglio-Clelland shares: “Fruit is naturally high in sugar, which makes it a sweet alternative to added sugar in traditional desserts. Replacing ice cream for berries with a dash of cream is a decadent but healthier treat, as is fresh fruit smoothie with no added sugar. ” Berries and cream are coming soon, you don’t have to tell us twice.
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Mmmh, bring along the gut bacteria that are good for you. “Eating fruit can improve the diversity of your gut bacteria, which research has shown plays an important role in weight management,” comments Foley. “Apples contain a type of prebiotic fiber that helps feed the healthy bacteria in your gut,” she adds, noting that some excellent ways to enjoy apples, if not just chewing a whole fruit, are through them cut into salads or oatmeal.
READ MORE: 9 Ways Bananas Can Help You Lose Weight, Say Dietitians
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Lots of fruits are good for your waistline, but let’s hear about it for these summer favorites. “Watermelon, when consumed as part of an overall anti-inflammatory diet, can aid weight loss. Participants in one study who consumed a more anti-inflammatory diet including watermelon saw a reduction in body fat, ”says Tomaino, referring to this study. “The high water content of watermelon promotes a feeling of satiety, which can prevent overeating. Whip up a salad with watermelon, feta cheese and mint leaves or mix watermelon with ice cream and lime juice for a refreshing slushie, ”she suggests.
For more information, see The # 1 Best Fruits To Eat, According to a Nutritionist.
source https://dailyhealthynews.ca/ways-eating-fruit-can-help-you-lose-weight-say-dietitians/
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