Losing weight is not an easy task. Our bodies are evolved to store fat to protect against famine’s periods, but since millions of us are now eating way more than our bodies need, we end up gaining too much fat. To lose it, you need to trick your body into thinking you really are starving by taking in fewer calories than you burn.
Luckily, in addition to calorie restriction, there are a few things you can do in order to extend your weight loss in a healthy way. Fruits that contain the antioxidant anthocyanin (a flavonoid) have been shown in many scientific studies to improve the effects of a weight loss diet. You can usually spot an anthocyanin-rich fruit because it will be some shade of purple or red.
Here are 7 great ones to add to your daily meal plan.
1. Watermelon:
We may avoid watermelon on the assumption that it contains a lot of sugar but it is actually quite healthy for you. According to the University of Kentucky, eating watermelon may lower your fat accumulation by virtue of its high amount of water, and improve lipid profiles to boot.
Watermelon juice is also credited with a reduction in post-workout muscle soreness. Though largely a summer fruit, when it’s available, you should feel free to have all the watermelon you want. Watermelon is also low in calories which means you can eat of it as much as you want.
2. Pink Lady Apples:
Generally, apples are considered a great source of soluble fiber, which becomes gel-like in your stomach and helps you feel full longer. The Wake Forest Baptist Medical Center reports that every time you build in 10 more grams of soluble fiber to your diet, belly fat reduces by 3.7% over a five-year period!
That means that apples can support you during your weight loss journey by cutting food cravings, as well as continue to slim your waistline years into the future. Particularly Pink Lady apples have been found to have the most flavonoid antioxidants, making them top among a lot of great apple varieties for weight loss.
3. Berries of All Kinds:
This is great news because you won’t get bored anymore with every type of berry to choose from. Fruits in this category are full of healthy polyphenols, which not only help you lose weight, they actually stop fat accumulation. A study out of Texas Women’s University showed that mice who received 3 daily servings of berry or berry powder reduced the expected formation of fat cells by 73%. In addition, berries score a low glycemic index which makes them more healthy.
Berries are fantastic plain, sprinkled into oatmeal, fruit salads or with yogurt, and even dried or powdered. With this many options, it should be easy to get a little berry with each of your meals.
4. Peaches, Nectarines & Plums:
This family of fruits (stone fruits) help prevent metabolic syndrome, which is simply is a group of risk factors tied to obesity and obesity-related diseases. Diabetes is a major example of a metabolic disorder, and belly fat is a serious factor for it.
Stone fruits are high in phenolic compounds that play an important role in instructing the behavior of fat genes. They are also lower in sugars than many other fruits, making them a perfect choice for dieters.
5. Tart Cherries:
Tart cherries are a fantastic thing to eat when you’re trying to lose weight. For instance, the University of Michigan did a rat study in which it discovered that over the course of 12 weeks, rats fed tart cherries had a 9% greater reduction in belly fat than rats fed a so-called Western diet. The cherries actually altered the way the animals’ fat genes worked.
Tart cherries have also been linked to reduce inflammation and improving heart health, making them a great option.
6. Ruby Red Grapefruit:
If you’re trying to reduce belly fat, this breakfast staple will be great for you. It also lowers cholesterol levels. In fact, participants in a six-week study who ate grapefruit with every meal shrunk their waists by an inch on average. Researchers think the reason is down to the powerhouse combination of vitamin C and phytochemicals found in this citrus fruit.
Grapefruit is fun to eat, too. Simply slice it in half and scoop out the segments with a spoon. It also gives a nice tart zing to salads.
Conclusion:
When you’re on a diet, fruit should be your primary source of sugar. Sugar is something that the body needs for fuel, but the refined sugars in so many processed foods are harmful end axcessive. That’s why fruits’ natural sugar will do the job. You don’t need to worry about the sugar in fruit very much as long as you eat the whole fruit rather than just the juice. The fiber you’ll get helps modulate the release of sugar into your bloodstream, avoiding a sudden spike in glucose levels. That’s important not only to protect against type 2 diabetes but also to reduce the food cravings that happen when your blood sugar crashes.
Try to eat at least a serving of one of these fruits with each meal to amplify your weight loss results, and to enjoy the sweet flavor that is a gift from nature. Best of luck on your weight loss journey!