If your goal is to blast away fat, avoid so-called “diet food” that replaces fat and sugar with chemical additives. Instead, nourish your body and melt away fat by indulging in whole foods found in nature. While fruits contain sugar, this sugar is present as fructose. Additionally, the fiber found in whole fruits means they have a low glycemic index. Foods with a lower glycemic index are metabolized more slowly by the body, therefore they result in a lower and slower rise in blood sugar levels. Furthermore, the FDA recommends eating two cups of fruit each day as part of a healthy diet. Indulge in these 10 fruits in your quest to fight the battle of the bulge.
The vibrant colors of blueberries, raspberries, and strawberries signal that they are high in antioxidants. These antioxidants not only ward off heart disease, but they aid in reducing belly fat. Add the high water and fiber content of berries, and you have a powerful little weapon to use in the war on fat. Eat berries by the handful or blend them into smoothies for a refreshing snack. Top your morning oatmeal with berries for a bright start to the day. Sprinkle berries on your afternoon salad for a sweet boost of flavor.
Add half a grapefruit to your breakfast routine and you may see the pounds melt away. Researchers performed a study with 91 obese patients. Patients who ate fresh grapefruit three times each day for 12 weeks lost more weight than those given a placebo, grapefruit juice, or grapefruit supplements. Adding grapefruit to a balanced diet of lean proteins, fresh vegetables, and whole grains can help you lose those extra pounds. Enjoy grapefruit in your smoothies, use it to top yogurt, or slice some segments into your salad.
Naturally fat-free and packed with flavor, you can enjoy a cup of cherries for less than 100 calories. The fiber in this delicious fruit keeps you feeling full longer. Furthermore, the lower glycemic index of cherries means you won’t have a sudden surge in blood sugar levels. This may aid in weight loss. Additionally, the bright red color of this sweet or tart fruit signals that it is packed with antioxidants and phytonutrients that protect your heart and prevent disease.
You’re familiar with the phrase, “An apple a day keeps the doctor away.” An apple a day just may keep the fat cells away as well. Apples are packed with fiber, high in water content, and low in calories. This means they fill you up and keep you energized and satisfied. Be sure to enjoy your apples with the peels on for the maximum fiber so crucial to good digestion and staving off hunger pangs. Studies have shown that consuming high-fiber, antioxidant-rich foods like apples leads to increased weight loss.
Nothing says summer like a juicy wedge of watermelon. Replace high-calorie junk foods in your diet with refreshing slices of low-calorie watermelon and watch your waistline shrink. Watermelon is largely water, which keeps your body hydrated and helps you feel full without extra calories. The fiber content of watermelon also contributes to keeping you feeling full and satisfied. For the maximum antioxidant benefits of lycopene, choose seedless melons with bright red flesh. Enjoy watermelon in a refreshing fruit salad, a chilled soup, or just by the slice.
Stone fruits such as peaches, plums, and nectarines are juicy, delicious fruits that can fight off fat. A study at Texas A&M has shown that these fruits contain natural chemicals that can fight off diseases like diabetes and heart disease. These diseases are related to obesity. The fat-busting and disease-fighting phenols in these fruits are anthocyanins, chlorogenic acids, quercetins, and catechins. While nothing beats biting into a fresh, juicy peach, they can also be enjoyed grilled, blended into smoothies, or sliced onto a leafy green salad.
For a snack that’s high in fiber and low in calories, grab a sweet and tasty pear. A medium pear provides 5.5 grams of fiber. Not only does fiber keep you feeling full and promote good digestive health, but it also prevents heart disease. Mix pears into Greek yogurt, slice them onto a salad, or just snag a pear for a great portable snack. For an added boost of fiber, stir pears into your morning oatmeal and start your day with a double whammy of fat-fighting power.
Lemons are chock-full of vitamin C, which can stop the secretion of the stress hormone cortisol. High levels of cortisol can change the way your body stores fat, moving fat to your abdomen. Lemons are also high in the polyphenols that may help prevent weight gain. Add lemon slices to your glass of water for a refreshing dose of vitamin C and antioxidants. Make a citrusy lemon vinaigrette to enjoy on your leafy greens. Roast veggies with slices of lemon for a nutritious and delicious side dish. Add lemon juice to your cup of herbal tea for a flavorful, relaxing beverage that fights fat.
2. Pomegranate Seeds
The sweet little red jewels nestled within the pomegranate are high in those fat-fighting, immune system-boosting antioxidants. You can scoop out the delicious seeds yourself from a whole pomegranate. Even easier, purchase a container of the seeds from the produce section of your grocery store. These seeds provide vitamin C, folate, potassium and fiber without cholesterol or fat. Mix them into your yogurt, use them to liven up your bowl of oatmeal, or add them to sparkling water for a refreshing beverage.
Yes, avocado really is a fruit! As a matter of fact, this creamy, savory fruit is actually a berry. Unlike most fruits, the avocado contains fat. However, the fat contained in the avocado is mostly monounsaturated fat. Replacing the cholesterol-raising saturated fats in your diet with monounsaturated fats can lead to better control of blood sugar levels. It can also increase good cholesterol, decrease bad cholesterol, and improve heart health. There is some evidence that when eaten in moderation, monounsaturated fats aid in weight loss. Avocados are high in fiber, vitamin K, folate, vitamin C, and potassium.