5 Fruits to Help You Lose Weight and the Best Time to Eat Them
Many people avoid eating fruit while trying to lose weight due to the sweetness of the fruits. However, Cheng Hanyu, a Taiwanese nutritionist, suggests that as long as you choose the right type of fruit, the nutrients in them can help the body’s metabolism, burn fat, and reduce cardiovascular diseases.
Hanyu suggests five fruits that aid weight loss:
1. Tomatoes
According to the U.S. Department of Agriculture’s FoodData Central, the average amount of calories in 100g of Roma tomatoes is only 20.5. Low in calories, tomatoes are rich in vitamin C, dietary fiber, lycopene, and flavonoids. The antioxidants in tomatoes reduce the risk of inflammation-related diseases, such as obesity and cardiovascular disease.
A study by Taiwanese researchers, published in Nutrition in 2015, evaluated 25 healthy Taiwanese women with a body mass index more than or equal to 20 who drank 280ml of tomato juice, in addition to their normal diet, every day for two consecutive months.
Results of the study demonstrated that supplementation with tomato juice “significantly reduced” the women’s waist circumference, body mass index, and levels of serum cholesterol.
2. Berries
Berries such as blueberries, cranberries, strawberries, and blackberries, are low in calories and high in dietary fiber. For instance, 100g of strawberries have an average of 32 calories. Berries are rich in anthocyanins and have strong antioxidant properties, which can participate in fat synthesis in the liver and help metabolize the accumulated fat in the body. Berries can be sweet or tart in flavor and can be frozen for year-round enjoyment.
3. Kiwi fruit
A 100g serving of Kiwi fruit has about 61 calories. Kiwi is rich in vitamin C, folic acid, and dietary fiber—and is delicious. The University of Otago in New Zealand published a study in the journal Nutrients in 2018, wherein 24 prediabetes individuals, between 44 and 85 years of age, ate SunGold kiwi fruits a day for 12 weeks.
The results showed that the addition of kiwi fruit to the diet lowered blood pressure and reduced waist circumference by 3.1 cm.
Wada Kiyoka, a Japanese weight loss expert, noted in an article in 2020 that kiwi fruit is about six times more nutritious than apples. The water-soluble food fiber in a kiwi protects intestinal mucosa, increases intestinal beneficial bacteria, and regulates the intestinal environment.
4. Guava
Guava, a colorful tropical fruit with a unique tangy flavor contains 68 calories per 100g.
Guava is rich in vitamin C, potassium, and dietary fiber. Dietary fiber provides a sense of fullness when losing weight, while vitamin C aids cholesterol metabolism, effectively reducing cholesterol content in the body.
A study from India published in the Journal of Clinical and Diagnostic Research in 2016 showed that skinned or un-skinned guava reduces body mass index and blood pressure. Serum total cholesterol, triglycerides, and low-density lipoprotein cholesterol (LDLc) levels also decreased significantly.
5. Melons
Melons come in a variety of types and average 36 calories per 100g serving. With a low calorie count and high water content they are a suitable food for weight loss. Melons are rich in potassium, which aids excessive sodium excretion and relieves edema. They are also a good source of copper, potassium, and vitamins C and B6.
When Is the Best Time to Eat Fruit?
Cheng believes that the time to eat fruit depends on various scenarios:
Before Meals
Eating fruit before meals can increase the feeling of satiety for those who are on a diet.
After Meals
After a meal, enjoy fruits such as papaya, kiwi fruit, and pineapple, which aid digestion to promote metabolism.
After Workouts
Eat fruits rich in organic acids within one hour after a workout to help regenerate glycogen and repair muscles.
People who experience gastroesophageal reflux disease should avoid citrus and high-acidity fruits, as they aggravate the symptoms, however, fruits such as bananas, melons, apples, and pears should be well tolerated.
