In view of the diverse health risks and challenges associated with obesity on the one hand and the immense benefits that have been attributed to being able to maintain a normal Body Mass Index (18.5-24.9) on the other hand, it has become pertinent to discuss some of the fruits that must become a part of your regular diet in order to help burn some fat and promote weight loss.
1. Apples: Apples are known to be a very rich fruit source of dietary fibres. Fibres help to fill your stomach and reduce your likelihood of snacking on junk foods. Also, being a low-calorie fruit, apples are your best bet if you want to slim down a bit.
2. Pears: These fruits have been shown to have a high-fibre content which is an essential ingredient for weight loss. Pears were also found to lower cholesterol levels, thereby reducing the chances of excessive weight gain and also protecting the heart.
3. Grapefruits: They are excellent high-fibre, low-calorie fruits that have proved to enhance weight loss. Researchers have ascribed this effect to phytochemicals and vitamin C found in grapefruits. A study performed at Johns Hopkins University revealed an average weight loss of 20 pounds in some women who ate grapefruits daily for 13 weeks. That was an amazing result, right? Consider adding grapefruits to your diet as well.
4. Coconuts: Apart from being high in fibre content, coconuts contain medium-chain triglycerides that increase the metabolic rate of the liver and thereby help to facilitate weight loss and keep you in good shape.
5. Tomatoes: Tomatoes aid in the synthesis of carnitine, an amino acid that has been shown to enhance the body's ability to burn fat by up to thirty-three percent. Furthermore, lycopene, a phytochemical and vitamin C which are found in tomatoes are also beneficial to those who need to shed some weight.
6. Berries: These are rich in powerful natural chemicals (polyphenols) that can enhance weight loss. A recent study at Texas Woman's University revealed that blueberries are able to fight fat cells and prevent fat from forming. In the same vein, strawberries promote the production of leptin and adiponectin which help the body to burn fat.
7. Oranges: Oranges are low-calorie, high-fibre fruits yet dense in nutrients. A single serving of oranges contains only 85 calories but it has as much as 4.3g of dietary fibres which enhance regular bowel movements apart from helping you to feel full so that you can avoid junk foods.
8. Avocado: It contains significant quantities of Omega-9 fatty acids which help to boost metabolism or breakdown of fat and thereby reduce body fat stores.
9. Pomegranates: They are high-fibre, low-calorie and cholesterol-lowering fruits that can prove very beneficial in your bid to shedding some weight. Each half-cup serving contains as much as 3.5g and a study done by scientists at University of Caroline showed that pomegranates contain Polyphenol antioxidants that help to suppress appetite and boost metabolic rate.
10. Peaches: Peaches have been found to destroy extra fat layers, hence they are a good option for those planning to lose weight. Furthermore, being a rich source of dietary fibre and water, peaches can replace your high-calorie snacks and make you feel satiated over prolonged periods of time.
11. Bananas: Although bananas have a higher calorie content than most other fruits, their calorie content is largely fat-free. The benefit of this for the person who needs some weight loss is that bananas can provide them the needed nutrition and energy without fat. In addition, bananas are great in fibre content.
12. Kiwis: Although an overlooked fruit in enhancing weight loss, it is interesting to note that one-cup serving of Kiwi contains a whooping 5g of fibres and only 110 calories. They also contain carnitine which helps to break down fat to release calories. Kiwis have also been found to stabilize blood sugar levels in order to prevent conversion of excess sugars to fat by insulin.
In conclusion, research has shown the tremendous health benefits of weight loss such as improved glycemic control in obese diabetic patients, reduction in blood pressure in hypertensive obese patients and better lipid profile in obese patients with dyslipidemia. Hence, taking pragmatic steps towards ensuring a normal weight is a worthwhile venture.
