Nigeria has a wide variety of fruits that can be beneficial for weight loss due to their low-calorie content, high fiber content, and various other health benefits.
Here are five of the best fruits for weight loss:
Avocados
Avocados are a good source of healthy fats, fiber, and vitamins C and K. They are low in calories as well as carbohydrates. A study published in the journal “Nutrition & Metabolism” found that people who ate avocados as part of a weight loss diet lost more weight and body fat than those who did not eat avocados.
Watermelon
Watermelon has a high water content and is very low in calories, making it an ideal choice for weight-conscious individuals. In addition, Its high water content helps keep you hydrated. Its antioxidants such as lycopene can help protect your cells from damage. Watermelon is also a good source of citrulline, an amino acid that has been shown to boost fat burning.
Lemons
Lemons are an excellent choice for weight loss and your overall health. Lemons are very low in calories. One lemon typically contains only around 17 calories. They are a rich source of vitamin C, which is essential for a healthy immune system. Lemons also have an alkalizing effect on the body, which can help balance its pH levels.
Pairing lemon with ginger can be a powerful combo with many potential health benefits, including those related to weight loss. Lemon’s acidity helps stimulate the production of digestive enzymes, while ginger soothes the digestive tract and reduces nausea.
Ginger’s thermogenic properties help raise the body’s temperature and increase metabolism slightly. When combined with lemons it makes for a healthier metabolism which potentially aids weight management. They are also great for supporting the body’s natural detoxification processes.
Grapes
Grapes are another good choice for weight management. They are good sources of fiber, potassium, and vitamins C and K. They are also low in calories and carbohydrates. They are cholesterol-free, oil-free, and sodium-free.
A study published in the journal “Nutrition Research” found that people who ate grapes as part of a weight loss diet lose more weight than those who did not eat grapes.
Apples
Apples are high in dietary fiber, specifically soluble fiber called pectin which increases satiety, reducing your overall calorie intake and aiding weight loss efforts.
Apples are low in calories, with 116 calories and 5.4 g of fiber per large fruit (223 g). In a 2008 study, females were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2.1 pounds (lbs), or 0.93 kilograms (kg), and the pear group 1.6 lbs (0.84 kg), while the oat group’s weight did not change.
Research also shows that apples are best eaten whole to reduce hunger and appetite.
You can:
- Snack on apple slices with a small amount of nut butter for a nutritious snack.
- Add apple slices to salads for a sweet and crunchy element.
- Add chopped apples in oatmeal or yogurt for added flavor and texture.
- Enjoy a whole apple as a portable and healthy snack.
Note that fruits can contribute to weight gain if consumed excessively. Maintaining a balanced diet and regular physical activity is key to sustainable weight loss.
