Most of us know that fruits are high in sugar so we tend to avoid them when we want to lose some extra pounds we gained during the cold season. What most of us don’t know is that fruits are also high in nutrients that our body needs in order to function at its maximum potential. Plus fruits are so delicious! So can we eat fruits and lose weight? Well, it turns out there are some fruits that actually promote fat burn. Sounds interesting, right?
I remember my dad, who is a doctor and a diet/healthy eating/gym addict, how he used to buy huge boxes of grapefruit and drink its juice with lemons every day after work out. That was until he would read about another super fruit or some other doctor would tell him about ” the most healthy soup ever”. Haha, I guess I got this ” health craziness” from him. Anyways, according to Dr. Axe, the reason grapefruit is a fruit that burns fat ” may be an enzyme called AMP-activated protein kinase (AMPK), which appears to be activated by an organic compound in grapefruit called nootkatone. When AMPK gets activated, it encourages the body’s energy-producing processes, like glucose uptake, for example, which helps boost metabolism. That, in turn, can encourage weight loss.”
It also contains naringenin, an antioxidant that helps your body use insulin more efficiently, keeping your blood sugar in check and improving calorie burn by preventing carbohydrate absorption from the intestines. Many people refer to this super fruit as the ” cure” for obesity.
It’s a cellulite killer too! A study from Japan done by Shiseido Co. demonstrates that grapefruit oil attenuates adipogenesis in cultures subcutaneous adipocytes, in other words, it slows down the formation of fat cells ( find the study here). You can make yourself a grapefruit cream at home by mixing a few drops of grapefruit oil with coconut oil ( find the recipe here). I’ll definitely try it and share with you my results in another blog post.
Besides their beautiful color and delicious taste, berries have a lot more to offer. Studies show that a diet rich in blueberries can help you lose abdominal weight and lower cholesterol levels, according to WebMD.
Another study, performed by the Department of Nutrition at Havard T H Chan School of Public Health found that consuming fruits can prevent weight gain due to flavonoids, organic compounds naturally found in fruits. “Our results suggest that choosing high flavonoid fruits and vegetables, such as apples, pears, berries, and peppers, may help with weight control ” says Monica Bertoia, Harvard T H Chan School of Public Health.
To test out their flavonoids theory, researchers followed almost 125,000 people between the ages of 27 and 65 for more than 25 years. They looked at participants’ diets, lifestyle habits and of course, weight.
The study revealed that high levels of anthocyanins, flavonoid polymers and flavonols (which are found in blueberries, strawberries, apples, and pears) had the greatest impact on weight loss. ( find out more about it here and here).
A bite of watermelon has almost 90% water and a two-cup serving gives has 1 gram of fiber, which slows digestion and keeps you feeling full longer. According to NBC, a new study in the Journal of Nutrition found that the amino acid arginine, which is abundant in watermelon, might promote weight loss. ” Researchers supplemented the diets of obese mice with arginine over 3 months and found that it decreased body-fat gains by a whopping 64 percent. Adding this amino acid to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does.”
Watermelon is the Lycopene Leader among fresh fruits and vegetables. What is Lycopene? A carotenoid that is responsible for the bright red color of the watermelon. But not just that. In addition to that, lycopene is also a very powerful antioxidant. Antioxidants benefit the body by neutralizing and removing the free radicals from the bloodstream.
Due to their phenolic compounds that are known to have anti-obesity, anti-diabetic and anti-inflammatory properties, peaches are great for preventing weight gain. A large fresh peach provides 2.5 grams of dietary fiber and has 87% water, which helps you feel full so you eat less.
Like all of the fruits above, plums are too low in energy density but high in nutrient density. The secret of plums is anthocyanin, an antioxidant that gives this fruit its remarkable blue-purplish color, which has been associated with being protective against cardiovascular disease. Research shows that it can help with losing weight.
Plums can also be consumed as prunes ( dried fruit). Consumption of dried fruit is not recommended for weight loss but according to ScienceDaily ” Eating prunes as part of a weight control diet can improve weight loss, research shows. A study by the University’s Institute of Psychology, Health and Society of 100 overweight and obese low fiber consumers tested whether eating prunes as part of a weight loss diet helped or hindered weight control over a 12-week period.” ( read the article here) .
As you can see, there is enough evidence that proves consuming fruits not only prevents weight gain but also promote weight loss. Therefore, fruit intake should be part of a healthy balanced diet.
I hope you find this post helpful and if there are any questions, please feel free to address them below or you can find me on my Instagram, I am always there.
Enjoy your Saturday