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The 5 Best Fruits for #WeightLoss
The fruit is nature’s #ready-made snack packed with #vitamins, #fiber, and other #nutrients that support a #healthy diet.
Fruit is also generally low in calories and high in fiber, which may help you lose weight.
In fact, eating fruit is linked to a lower body weight and a lower risk of #diabetes, #highbloodpressure, #cancer, and #heartdisease.
1. #Grapefruit
Grapefruit is a cross between a #pomelo and an #orange and is commonly associated with #dieting and weight loss.
Half a grapefruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for of #vitaminC. Red varieties also provide 28% of the RDI for #vitaminA.
What’s more, grapefruit has a low #glycemic index (GI), which means it releases #sugar into your #bloodstream more slowly. A low-GI diet may aid weight loss and #weight maintenance, though #evidence is limited.
In a study in 85 obese people, eating grapefruit or drinking grapefruit #juice before meals for 12 weeks resulted in a decrease in #calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels.
2. #Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams).
They have also been found to support weight loss.
In one study, #women were given three apples, three #pears, or three #oat #cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change.
Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period. Because low-calorie fruits like apples are more filling, you may eat less of other #foods during the course of the day. Notably, an apple is almost three times as filling as a #chocolate.
#Research shows that apples are best eaten whole — rather than juiced — to reduce #hunger and control #appetite. That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple #polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced #cholesterol levels.
3. #Berries
Berries are low-calorie nutrient #powerhouses.
For example, a 1/2 cup (74 grams) of #blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and #manganese, as well as 18% for #vitaminK. One cup (152 grams) of #strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese.
Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given #candy with the same number of calories.
4. #Passion Fruit
Passion fruit, which originates in #SouthAmerica, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and #potassium.
For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories. Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite.
5. #Kiwifruit
Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black #seeds. Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, #folate, and fiber, and have significant health benefits.
In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch (3.1-cm) reduction in waist circumference.
Kiwis have a low GI, so while they do contain sugar, it is released more slowly — resulting in smaller blood sugar spikes. Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 grams) has over 2 grams of fiber, while the skin alone provides 1 extra gram of fiber.
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