Small rolls around the belly? Have your thighs ever been firmer? If this sounds familiar, then you've come to the right place. We'll show you which fruit is suitable for losing weight and will melt away your pounds.
Fruit is healthy. We all know that. However, many fruits contain a lot of sugar.
Fructose is in no way inferior to normal household sugar in its calorie content. Sugar is and remains sugar.
But that's not why you should demonize fruit in general. Fruit can help you shed some pesky pounds. Provided you eat the right types of fruit. We tell you which fruits are suitable for weight loss.
Table of contents
Why fruit is suitable for weight loss
The fact that fruit contains sugar is not new. Vegetables also contain sugar, although not as much.
However, if we compare the calorie content with the wide range of foods, it is noticeable that vegetables and fruits are low in calories.
35 fruits with particularly low carbs!
Every day, each person eats between 1.5 and 2 kg of food. If you choose foods with a low calorie density, you will become slim. The best part is that this happens without feeling hungry.
You simply must know these 9 low-calorie snacks!
Another reason why fruit is suitable for weight loss is the feeling of satiety that occurs. Low-calorie fruits such as apples or orange saturate very well.
One apple has about 115 grams. It contains 60 calories. Another plus are the vitamins, fiber and minerals contained.
The 13 best fruits for weight loss
You want to lose weight? Then the first thing you'll think of is giving up chocolate, potato chips and the like. Instead, you reach for fruit. However, this can be a big mistake if you indiscriminately eat your fill of fruit.
These 21 foods contain particularly few calories!
The best fruits for weight loss are those that are low in calories and low in fructose.
These fruits are really delicious slimmers:
Strawberries
100 grams of strawberries have 32 calories and 2.2 g of fructose.
Mhmmmm you're probably looking forward to strawberry season again too, right? That's good. The little fruits are the ideal fruit for weight loss.
They also contain plenty of minerals and vitamins. Especially the high content of vitamin C is worth mentioning. This strengthens your defenses and protects your body cells.
However, you should not sugar the strawberries in any case. When shopping, pay attention to the scent and that you reach for really ripe fruits.
Strawberries are ideal for yogurt in the morning or as a delicious ingredient for your freshly made smoothie.
Mmhh delicious! DIY strawberry iced tea without sugar!
Watermelon
100 g of watermelon has 39 kcal and 3.9 g of fructose.
You're not afraid of tricky slicing and you love melon? Then the watermelon is just right.
Melon is an ideal fruit for weight loss. It consists of more than 90 % water and thus also helps those who drink too little.
In addition, watermelon is a good source of vitamin A and vitamin C. What could be more refreshing when you're lying on the lawn by the lake or on the sun lounger by the sea? Exactly, nothing. The watermelon is ideal as a small bite between the main meals.
Even in fruit salad or in muesli, small pieces can provide that certain something extra.
Snacking without regret: Fruity watermelon sorbet!
Blueberries
100 g blueberries contain 42 kcal and 3.35 g fructose.
Blueberries are low-calorie fruits that may be eaten even during a low-carb diet. In the blueberries are many vitamins, minerals and fiber.
The dark berries are particularly rich in antioxidants. So if you want to do something for the figure and health, then you should definitely snack blueberries.
The little fruits taste especially delicious as a topping for low-fat quark. Berries in any form are among the best fruits for weight loss.
Super juicy and delicious: breakfast muffins with blueberries
Raspberries
100 g of raspberries have 43 calories and 2.09 g of fructose.
Fruits against belly fat? Then you've come to the right place with soft fruits. Raspberries not only have the lowest amount of carbohydrates, but also the highest amount of micronutrients per calorie.
Besides vitamin C, they also contain vitamin E, vitamin B, iron, zinc, potassium and magnesium. Despite the low fructose content, they taste fruity and sweet.
They are ideal as a snack between meals or as an ingredient for a delicious porridge.
Mega delicious! Quinoa porridge with banana and raspberry!
Papaya
100 g of papaya contain 43 calories and 0.33 g of fructose.
The exotic fruit is not only delicious, but is also the ideal fruit for weight loss.
In addition to many vitamins, papaya also contains the enzyme papain. Some studies have already proven that this enzyme works wonders for digestive problems and flatulence.
In addition, papaya helps to boost the metabolism and burn fat. It tastes particularly delicious as a vegetable in a curry, sliced paper-thin with goat cheese or as a smoothie.
Grapefruits
100 g of grapefruit have 45 calories and 2.1 grams of fructose.
In addition to a high dose of vitamins B and C, fruits against belly fat also contain abundant pectin.
Pectin is nothing other than a dietary fiber. It ensures that you are satiated quickly and for a long time. In addition, pectin gets your digestion going.
The low fructose content has a very small effect on blood sugar levels. The only drawback: the bitter taste. But even that can't hurt in between. Because bitter is healthy for the liver and gall bladder.
You can get around this with delicious recipes.
How about a delicious carrot soup with grapefruit or you process them in a healthy smoothie?
18 amazing things you need to know about grapefruits!
Prickly pear
100 g of prickly pear contain 46 calories and about 4.6 g of fructose.
Prickly pears are rich in vitamins B, C and E. And you will find numerous minerals such as potassium, calcium and magnesium in the exotic fruit for weight loss.
When buying a prickly pear, you should make sure that you only buy ripe fruit. This fruit no longer ripens.
Whether on its own, as an ingredient in your quinoa breakfast, or in a fruit salad, prickly pear is low in calories and therefore great for weight loss.
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Orange
100 grams of orange contain 47 kcal and 2.5 g of fructose.
Oranges are low calorie fruits that indirectly help you lose weight.
The high vitamin C content creates molecules in your body that boost metabolism.
To burn extra fat, you can eat oranges before the exercise session.
Besides vitamin C, it also contains vitamin B6, vitamin B12, folic acid and the antioxidant hesperidin. The latter is a radical scavenger and thus good for cell health.
Tips: Don't peel the white membranes of the citrus fruit too thoroughly, because that's where the antioxidant is. Whether freshly squeezed, as an ingredient in savory dishes or in muesli, the orange is always a treat.
You simply must try this delicious chicory orange salad!
Pineapple
100 g of pineapple contain 49 kcal and 2.44 g of fructose.
Pineapple is the optimal fruit for weight loss. It is not only low in calories, but also contains many vitamins and fiber.
The tasty pineapple also contains the enzyme bromelain. This is said to inhibit inflammation and to be good for tissue injuries. This is especially interesting for all sports-loving women.
It also stimulates digestion and blood circulation. Pineapple can be used both sweet and savory.
How about a chicken skewer with pineapple chunks? But it also tastes delicious in salads, smoothies or cereals. There are no limits to your imagination.
Delicious recipe: Vegan curry with pineapple on basmati rice
Apple
100 g of apple contain 52 kcal and 5.74 g of fructose.
Probably the most popular fruit in German-speaking countries is the apple. Apples are available in every supermarket, are healthy and taste delicious. In addition, they successfully curb your hunger pangs.
Because they contain so much fiber, you stay full for a long time. Furthermore, the slimmers are rich in vitamin C and magnesium.
The shape and texture also make them ideal to take with you. Whether you're going to college or work, an apple is an ideal snack. Not for nothing it is said: An apple a day, keeps the doctor away. :)
Mega easy & mega delicious: Juicy apple bread with nuts!
Kiwi
100 grams of kiwi contain 62 kcal and 4.6 g of fructose.
The small furry exotic comes to us either from New Zealand, Italy or Chile. More and more often, however, kiwis are also grown in the garden.
Kiwis contain significantly more vitamin C than citrus fruits. That's why it's great if you just spoon a kiwi in between meals or in the morning.
But it also tastes great in a fruit salad. Those who prefer a milder taste should definitely try the yellow-fleshed kiwis.
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Pomegranate
100 grams of pomegranate have 80 kcal and 7.9 grams of fructose.
Looking for fruit to lose weight? Then put a pomegranate in your shopping cart next time.
The antioxidants it contains help you lose those pesky pounds. These substances promote the metabolism. As a result, more fat is burned than normal. Thus, annoying belly rolls melt particularly efficiently.
Don't feel like the mess of peeling? Then you can also reach for a pomegranate juice. But always make sure that no other sugar is added.
Otherwise, there are many helpful tricks on the internet on how you can best get your hands on the tasty kernels.
Pomegranate seeds can be used both savory and sweet. As an ingredient in lentil salad, in a smoothie or in morning cereal.
Super fruity: fruit salad with kiwi, pomegranate and orange!
Avocado
100 g avocado have 160 calories with only 0.2 g fructose.
Wondering what avocado lost in the fruit for weight loss?
Quite simply, the tropical fruit is a berry. Yes, read correctly. The avocado tree belongs to the laurel family. From a botanical point of view, their fruits are berries.
The avocado is rich in essential unsaturated fatty acids and is therefore ideal for a healthy diet. Unlike the other fruits, the green fruit is not a snack for in between.
But you can slather it on your bread as a substitute for butter, slice it into your salad, or enjoy it as a delicious guacamole.
Creamy avocado spread for breakfast!
Beware of dried fruit
Now you know which fruit is suitable for weight loss. However, you should only eat dried fruit in very small quantities. The reason is quickly explained. The fruit is dehydrated and therefore contains significantly more carbohydrates than fresh fruit.
In fact, 100 grams of dried plums contain more than three times as much sugar as fresh plums. In addition, important nutrients are also simply dried away by dehydration.
So if you have the option, you should reach for fresh fruit. Nevertheless, apple chips are of course much healthier than potato chips.
Did you know that you can make apple chips so easily yourself?
Why not every fruit is suitable for weight loss
Not every fruit is suitable for losing weight. Some even have the opposite effect. We tell you why this is so and what you should look out for.
Fruit contains fructose and glucose
Fruit contains not only fructose, but also glucose (grape sugar). The ratio of the two types of sugar varies greatly between fruit varieties.
In bananas, grapes, pineapples, oranges, kiwis or currants, fruit and glucose are contained in a 1:1 ratio.
However, the glucose content of apricots, plums and lychees is significantly higher. The proportion of glucose is lower in apples, watermelons and pears, for example.
Unlike fructose, glucose is only broken down in the liver with the release of insulin. This in turn leads to fat burning being inhibited.
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Fructose has the same number of calories as glucose
Yes, fruits are healthy. But that's not why every fruit is made for weight loss.
Fructose contains just as many calories as glucose. Although fructose does not release insulin, it also affects your energy balance.
This means that the calories remain the same. Losing weight is only possible if you eat fewer calories than you consume.
To lose weight, you need a calorie deficit. Therefore, it is important that you prefer low-calorie fruits.
Less insulin is released
Fructose does not trigger insulin secretion. Although this sounds good at first, it also has a decisive disadvantage. You don't stay full for long.
The insulin level influences your feeling of satiety. The glucose contained in the product causes insulin levels to rise, but they fall again just as quickly.
After a short time, hunger will arise again. Therefore, always pay attention to the amount of calories in the fruit. Fruits for in between are tasty, but do not fill you up for long and still provide many calories.
Fructose influences the metabolism
If you eat too much fructose over a long period of time, it can have negative effects on your metabolism.
Especially when fructose is used as a sweetener in juices, jams and the like. If too much is consumed, insulin effectiveness may decrease.
In addition, blood lipids can rise. Both effects are particularly unpleasant for diabetics.
This is how easy it is to stimulate your metabolism!
Our conclusion
Fruit for weight loss is basically a good idea. Fruits contain many vitamins, fiber and minerals. They also contribute to a healthy and balanced diet.
However, you should always pay attention to the calorie content and quantity. Avoid dried fruits and fruit juices. Then nothing will stand in the way of your bikini figure.
Enjoy it!
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