Add 15 Best Fruits In Your Daily Diet Chart For Weight Loss

Fruits are not the only way to lose body weight. Several factors affect the weight loss process.

On the other hand, fruits are good for our overall health. Whether you have a disease or not, you can eat fruits under both conditions.

Further, fruits are high in fiber and low in calories, so you do not gain too much weight.

On the other hand, many fruits are good for our hearts, eyes, lungs, liver, etc. So, we should eat fruit daily.

Fruits also help people to lose weight, but only in a limited amount. If you want to lose a lot of weight, you should control your diet and add some workouts.

But if you are old and want to maintain a fit body, then you can add fruits to your diet. Fruits provide all nutrients and help maintain your body weight.

15 Best Fruits In Your Daily Diet

1. Apple:

Apple is good for overall health. Because apples are high in fiber. So, you have a strong digestive system. Apples are also low in calories. That is good for weight loss.

In one study, one group ate apples for one month, and the other ate oats for one month. The study showed that the first group lost more weight than the second group.

On the other hand, when you eat an apple, it fills your stomach for a long time, so you do not eat too much, and then you lose weight.

On the other hand, you should not consume juice instead of apples because juice contains sugar and other sweeteners. So you can gain weight by adding juice to your diet.

Moreover, you should add an apple in the morning. You will see amazing results when you replace your meal with an apple.

2. Kiwi:

Kiwi is a very powerful fruit because It contains folate, C, E, and fiber and has many health benefits.

A study shows that when people eat kiwi fruit for six months, they have low cholesterol levels because of the high value of vitamin C. Further, they find that they have lost weight.

On the other hand, kiwis do not spike your blood sugar because they release sugar very slowly, which improves heart health.

It is also high in dietary fiber. When your meal is high in dietary fiber, you feel full and increase weight loss.

You can eat kiwi at any time, and there are no side effects, but you should not sleep after eating kiwi. Sometimes, it gives you stomach pain.

3. Watermelon:

If you want to hydrate your body, add watermelon to your diet. You can also add it when you are losing weight.

Further, watermelon contains extremely low calories. On the other hand, if you feel a craving between your meals, you can add one or two slices of watermelon. It will decrease your cravings.

When you eat watermelon, it increases the arginine level in your body. An amino acid called arginine promotes the process of burning fat.

Furthermore, you do not eat watermelon at night because you may face sleep problems. On the other hand, you can also face digestion problems.

4. Banana:

Bananas can help with weight loss. But many people think bananas are only used for weight gain. But that is not right.

Further, bananas are a good source of power and healthy carbs. One to two bananas give you two hours of workout energy.

Conversely, eating a banana after your workout can cause weight gain because it provides carbs to your body.

But if you eat only high-quality protein foods, you can only gain muscles. Moreover, you should only eat 3-4 bananas in a day. If you exceed this limit, you are abusing sugar, and you may gain weight.

5. Avocado:

Avocado provides vitamin K and folate, which fulfill our daily nutrient requirements. But it is a bit expensive.

On the other hand, a study shows that when people add avocados to their diet, they lose more weight than those who do not eat avocados.

Further, you can take 3-4 slices of avocado throughout the day, and you will feel full the whole day. It also decreases your appetite.

On the other hand, if you are using sweeteners in your shake, you can replace them with avocado. That also gives you a good taste.

6. Oranges:

Oranges are also citrus fruits. They contain a high amount of fiber and vitamin C. Because of the high fiber content, oranges fill our stomachs the whole day.

We can easily lose weight when we feel full the whole day and eat low calories.

On the other hand, you should also add one whole orange to your diet. But if you add it to your mixed fruit juice, you will not get high results.

When making mixed juice, you increase all the ratios, such as sugar, and then you gain weight.

7. Drupes:

Drupes are also known as stone fruits. They are very low in calories. By adding these fruits to our diet, we can easily decrease our total calorie intake.

For example, plums, apricots, nectarines, peaches, etc., all contain low calories; for example, plums have 110 calories, but apricots have 130 etc.

So, these fruits are the best snacks. On the other hand, if you take one cup of tea with a biscuit that contains approximately 250 calories, this is not a good diet for weight loss.

You should replace your tea and biscuits with stone fruits here. When you do so, you are cutting 100 calories from your diet.

Below Are More Best Fruits For Weight Loss

8. Lemon:

Lemon is very common and is effective for weight loss. However, people do not know how to use lemon for weight loss.

For example, if you eat like an animal and then drink one lemon and think you may lose weight by doing this, then you are wrong.

On the other hand, lemons work best when you are in a calorie deficit. You cannot lose weight if you aren't in a calorie deficit.

So, you should be in a calorie deficit. Then add one cup of warm water with lemon, and you can definitely weigh.

9. Grapefruits:

Grapefruits are not grapes, but they look like oranges. They provide a high amount of vitamins A and C, which is the daily recommendation.

On the other hand, grapefruit contains 75 calories, which is very low. So you can add it when you feel hungry.

Further, grapefruits release sugar very slowly. So, grapefruits have a low glycemic index. When you add a diet that is low in the glycemic index, that helps to reduce your weight.

So you can add grapefruits to your diet. If you want to add it to juice, then you can go for it. But when you have dinner or lunch before you, you get more benefits because it decreases your appetite by 50%.

10. Dryfruits:

Dry fruits also decrease our appetite. On the other hand, they are a good source of fiber and many nutrients.

On the other hand, if you add dry fruits in the morning, you can replace your unhealthy breakfast. Dry fruit takes one hour to fully digest.

Further, adding them to snacks is also a good option. But if you add them at bedtime, you should avoid this.

If you eat dry fruits at night, you can gain weight because they contain fats. But these fats are healthy fats that are good for the heart, eyes, brain, etc.

11. Potatoes:

Potatoes also burn fat. When we eat potatoes, they give us high fiber and potassium. That increases our metabolic rate.

On the other hand, adding potatoes with curd can cause weight gain. So, if you are using potatoes in your diet, avoid curd with it or before and after it.

On the other hand, you can add boiled potatoes to your diet. You should not peel them off because the upper layer contains a high amount of fiber. So you must eat them as they are.

12. Blueberries:

Blueberries are full of fiber. You can replace your snack with it because blueberries are low in calories.

On the other hand, it decreases the risk of antiaging and prevents cancer because it decreases the damage to DNA.

The most important factor is that it has low sugar compared to other fruits, so it is more beneficial for weight loss. However, you should not eat it in a high amount. So, take a small serving.

According to many studies with blueberries, you can take 150-200 grams daily for the best results.

13. Sweet Potatoes:

This is also called a powerhouse because it works as a pre-workout. So you can take it before your workout instead of a pre-workout supplement.

On the other hand, sweet potatoes contain iron, calcium, potassium, vitamins C and B, etc.

Furthermore, if your body has a high level of potassium, you should avoid or take a low amount of it because it increases the risk of heart disease.

You can use it for weight loss because of the high amount of dietary fiber in it. If you do not overeat during the day, you can definitely lose weight.

14. Yogurt:

If you want to lose weight, you should eat yogurt in the morning. It gives you energy for the whole day.

On the other hand, you can also take yogurt at night because it gives you better sleep, and the body releases other hormones.

Further, it contains 60 calories, 3 grams of protein, 4 grams of carbohydrates, etc. So, it is the best option for weight loss. I have said it before and again: You should not use yogurt with potatoes. If you do this, you can gain weight.

15. Green Tea:

Green tea has two main components: caffeine and catechin. These increase our metabolic rate and fat-burning process.

On the other hand, you can take green tea in the morning and the evening. But because green tea increases metabolism, you need to add some physical effort.

If you do not make any effort, you can not lose weight. But that does not mean that green tea does not have health benefits. It makes your eyes healthy, clear skin, better brain function, and a healthy heart, among other things.

Conclusion

These are some fruits that burn belly fat, but many conditions are applied to them, like workouts and other activities.

You can choose any fruit for weight loss. But my suggestion is that you change your food after one month. For example, if you are using curd and banana, then next month, you should use green tea and blueberries.

By applying this, you will not be bored with your diet plans and will be motivated all the time. The main thing is to keep patience for great results.

So tell us which fruit you are using for your weight loss journey.