Obesity is one of the major problems throughout the world. People often decide to go on a diet and get rid of excessive body weight, but, they often fail because they don’t know what to eat. Also, some people starve themselves just because they want to lose some pounds faster. However, this is not the right way to lose weight. Depriving self from food isn’t the right way to lose weight. It is important to eat the things that can fulfill the nutritional needs of body and help in weight loss.
One of the major reasons behind the excessive weight gain in people is the overconsumption of junk foods just because they feel hungry. However, these junk foods can be replaced with some organically grown fruits that can help in relieving hunger, while helping in keeping up with the weight loss regime.
The organically farmed fruits are advised for weight loss because they are rich in antioxidants and plant compounds such as resveratrol and polyphenols. These fruits also contain flavonols, the plant compound that help maintain the levels blood sugar and check appetite. Fruits that are not grown organically have harmful pesticides that can affect metabolism and weight. Thus, consuming organic fruits and avoiding the conventionally grown ones help in losing weight.
Some organically grown fruits for weight loss are listed below:
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1. Avocado
Avocados can be very essential for people on a weight loss regime. This is because they contain a good amount of healthy fats and are rich in essential vitamins and other nutrients. Also, they contain a good amount of fiber, which is an essential component for weight loss.
A 3.5 ounce (100 grams) of avocado, i.e., nearly half an avocado contains potassium, folates, and vitamins C, E, and K. Moreover, they also contain a good amount of antioxidants that can help in protecting the body from harmful free radicals.
However, some people consider avocados to have no weight-loss benefits because of its high fat content, i.e., approximately 15% of its weight. But, avocados generally contain healthy fats that don’t affect the cholesterol levels of body, thus preventing excessive weight gain and other severe heart conditions such as coronary artery disease.
Also, rich in fiber, avocados are helpful in slowing down the process of digestion, thus makes people feel full for a longer time. This helps in controlling the intake of calories and achieving weight loss.
2. Grapefruit
Grapefruit is good for health, whether used directly or in other forms such as juice, oil, or seed extract. It is a rich source of vitamin C and vitamin A (carotenoid). Also, it contains some other important nutritional components such as vitamin B1, biotin, potassium, copper, and dietary fiber.
The key components of grapefruit that makes it essential for weight loss is an organic compound known as nootkatone. When a person consumes grapefruit, the nootkatone consumed with it helps in the activation of an enzyme known as AMP-activated protein kinase (AMPK). This enzyme promotes the production of energy in body by boosting metabolism, thus helping in weight loss.
The enzyme AMPK generally gets activated during workout and helps in burning of calories and fat. However, grapefruit helps in activating the enzyme without giving out a lot of sweat. Consuming about half of a grapefruit before meals can be helpful for effective weight loss.
3. Kiwi
Kiwi is one of the best fruits that can be included in meal preps while following a weight loss plan. Rich in various vital nutrients, its one serving contains 5 times more vitamin C as compared to orange. Besides being a rich source of vitamin C, it contains various other nutrients such as folates, copper, potassium, and vitamins A, E, B, and K. Also, it contains a rich amount of fiber, which is beneficial for weight loss.
It is low in calories, i.e., about 42 calories in a single kiwi. Thus, including it to the diet plan doesn’t affect the daily calorie intake by much. Also, it is low in fat content and contains only about 0.4 grams of fat per kiwi fruit. Thus, even if a person consumes a whole cup of kiwi fruit, he or she will be getting about 110 calories and approximately 1 gram of fat.
Also, it helps in reducing high levels of bad cholesterol (LDL) and triglycerides in body, which are associated with excessive weight gain. Moreover, it boosts the levels of good cholesterol (HDL) in blood thus helping in prevention from heart condition like coronary artery disease.
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4. Apple
Apple is a very nutritious fruit and is essential for anyone who is following a weight loss plan. It is rich in vitamin C and doesn’t contain fat and cholesterol that can possibly affect the cholesterol or blood glucose levels of body. Also, it isn’t very high in calories, i.e., a medium sized apple provides less than 100 calories. Moreover, the best thing about an apple is that it provides about 4 grams of soluble fiber per serving which is essential for weight loss.
Also, moderate calorie content of apple can help in relieving hunger and fulfilling the daily calorie intake, without affecting the body weight. Also, the high concentration of soluble fiber can help in making a person feel full, thus limiting the calorie intake.
Moreover, its fiber content comprises of pectin that is essential for managing the levels of good and bad cholesterol in body, thus helping in weight management and preventing other harmful conditions associated with cholesterol, i.e., diabetes and heart diseases.
5. Strawberry
Strawberries tastes amazing, and the best part is that they can be included in a weight loss diet plan without affecting the levels of cholesterol in body. It contains very less amount of fat, cholesterol, and sodium. Besides these, it is low in calorie and has a rich amount of potassium, manganese, vitamins, antioxidants, and fibers.
The major elements of strawberries that can help in weight loss are anthocyanin and ellagic acid. Anthocyanin helps in boosting the production of a hormone known as adiponectin that helps in boosting the metabolism and also controls the appetite, thus helping in weight loss. Also, ellagic acid helps in controlling the blood sugar levels, thus helping in the weight loss, and preventing from other harmful conditions such as diabetes (type-2).
If a person is planning to lose weight, they can cut their extra calorie consumption by avoiding junk snacks and add these fruits to their diet. Develop a habit of consuming these organic fruits wherever you are. You can carry these fruits with you to your workplace or schools or colleges. Eat them when you feel hungry. This will help maintain your calorie levels and thus help in weight loss.