Replacing foods that contain high calories with foods that contain less calories, such as fruits, is an important way to lose weight. Studies have shown that an increase in the consumption of non-starchy fruits affects weight loss, compared to those who eat a small amount of them.
It is worth noting that eating only a specific type of food is not enough to reduce weight and not good for the health in general as it is advised to eat food from all the groups.
It is necessary to always pay attention to the balance between the amount of calories intake and those consumed by carrying out various physical activities, as it is one of the most effective ways to lose weight by consuming energy that comes from food.
While foods that are rich in fats are considered to be high in calories compared to other foods, and therefore they increase the possibility of gaining weight when consumed, many people focus on eliminating fat rich foods from their meals and don’t pay attention to other foods that might have the same effect as fats, such as foods rich in carbohydrates, sugars, and protein, so it is always advisable to eat a variety of foods while counting calories, and focus on vegetables and fruits mostly, as it helps to feel full, with less calories.
Fruits That Help Lose Weight
Eating grapefruit often has a good effect on weight loss, whether it is consumed fresh or as juice, but it cannot be relied upon alone for that, a programmed diet along with exercising will be needed to notice a difference in a short amount of time.
Berries are low-calorie fruits, as a cup of blueberries contains 42 calories, while a cup of strawberries contains about 50 calories in addition to 3 grams of dietary fiber. Also eating berries enhances the feeling of fullness, and it may sometimes help reduce cholesterol levels in the blood, and blood pressure.
Berries are not just low in calories, they also contain many vitamins and minerals that are important for the health of the body, such as vitamin C and manganese, and it can be eaten fresh, added to yogurt, with a salad or as a juice.
Apples are characterized by being one of the most loved fruits for many people, and it is rich in dietary fibers that enhance the feeling of satiety and fullness, and reduce the feeling of hunger, with a low amount of calories so apples are often included in many diets thanks to their incredible effect on weight loss.
Passion Fruit is rich in dietary fiber, as it covers approximately 98% of the body’s daily need, which helps reduce the level of cholesterol in the blood. It is one of the fruits that is rich in nutrients with a low amount of calories, so adding this fruit to your daily diet will have a big effect on your weight.
Kiwi is a fruit that is rich in vitamin C, vitamin E, folate, and dietary fiber. Many studies have shown the great effect of eating kiwi on people who suffer from obesity as well as those with diabetes since it has a low glycemic index. Also its dietary fiber content enhances the feeling of satiety and fullness which leads to weight loss.
Watermelon contains a high percentage of water, which makes the person feel full after consuming it, and therefore it leads to weight loss, in addition to its richness in vitamins, minerals, and its low amount of calories, as one cup contains 46 calories. It is worth noting that it does not contain a large amount of fiber compared to other types of fruits, but adding it to the diet is a good option to avoid eating snacks with high calories.
Oranges are known to be low in calories, and contain a large amount of vitamin C and dietary fiber. While many people prefer to consume orange juice, instead of eating a whole orange, it is advised to eat it as a whole instead because that way it will reduce the feeling of hunger, therefore reduce the calories consumed, and increase the feeling of satiety and fullness.
Orange also contains nutritional fibers that help maintain the health of the digestive system, reduces cholesterol levels in the blood, in addition to slowing the body’s absorption of sugar.
Half a cup of avocados provides the body with approximately 25% of the body’s daily dietary need, which is equivalent to 6 grams of it. its fibers help enhance the feeling of fullness, which reduces food intake, in addition to the fact that it is rich in good fats. Research has shown that consuming half a grain of avocado during lunch may reduce hunger for a period of 3 to 5 hours.