Best Natural Fruits To Lose Weight Easily

Among the richest and most beneficial foods for health, which should be part of the daily diet, fruits stand out . Well seasonal, wild, exotic, fresh, dry, forest or tropical; They provide a good amount of vitamins, minerals and antioxidants . The vast majority are made up of a good proportion of water (between 80 and 90%), they contain few calories, fat and carbohydrates and can be rich in fiber.

The general recommendation indicates between three and five servings of fruit a day , during breakfast, with snacks, at lunch or at dinner. But not all fruits are the same. We can consume them with purpose and turn them into a delicious ally of health. For example, if the plan is to lose weight.

Not all fruits have the same nutritional value. There are some with more or less water, with the faculties to accelerate the metabolism, more or less energizing and with the ability to produce a feeling of satiety, to avoid overeating.

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At least 10 fruits are ideal to help control weight , reduce the amount of body fat and maintain ourselves, without losing energy and vitality. Consuming them will help us eliminate excess fluids, fats and toxins in a natural way while we gain health . These include:

Lemon

The best known citrus. It is excellent for burning fat and eliminating toxins in the blood. It can be taken on an empty stomach mixed with water or as a salad dressing when making the vinaigrette. Those who suffer from heartburn can consume it, because despite its acid taste it is capable of alkalizing acidity by mixing with gastric juices in the stomach.

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Grapefruit or Grapefruit

A citrus fruit with important diuretic properties that promotes the dissolution of fats, helps us to take care of the liver and is purifying. Its taste is usually bitter, so it may be convenient to take it with natural sweeteners such as stevia.

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Watermelon or Pin

It is 90% water and provides only 20 calories for each 100-gram serving. Eating watermelon will give us the feeling of being satiated, of not wanting to eat more, while it helps us eliminate toxins due to its powerful effect as a diuretic and provides us with hydration.

It is convenient to consume it on an empty stomach or between meals to promote better digestion. It is rich in vitamin C, B complex, potassium and lycopene.

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Apple

Popular wisdom affirms that an apple a day keeps us away from visits to the doctor ( “An apple a day, keeps the doctor away . “ ) It seems like a fruit with little grace, but even Eve wanted to taste it, according to the biblical account. The apple contains ursolic acid, to which anti-inflammatory, anti-cancer, antibiotic, sedative, blood glucose (sugar) level regulators and antimicrobial effects are attributed. But, these properties are in the shell and are preserved by eating it raw. So don’t peel your apple, wash it well and enjoy its fiber while burning fat.

See our articles on Apple: Properties, Benefits, Uses and Types

Papaya or Milky

Papaya is known for its ability to gently and naturally stimulate digestive processes, both in the stomach and in the intestines. It is rich in fiber, potassium, iron and calcium, as well as vitamins A and C. Vitamins which improve the digestive function of the body. In fact, the seeds of the milky are a source of proteolytic enzymes in high quantities and in addition to carpain, which is why they promote the elimination of parasites and promote the transit of the food bolus at the intestinal scale, thus eliminating constipation, propitiating the expulsion of toxins and other wastes in the body. All this favors the natural elimination of fat and weight loss. It is recommended when taking it in smoothies to add some seeds of the fruit. It is ideal that it be the first food in the morning.

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Fruits of the forest

Here we find blueberries, cherries, strawberries, raspberries, red grapes and blackberries. They help reduce weight and body mass due to their anthocyanin content, capable of inhibiting some digestive enzymes and thus limiting the digestion of fats. They also speed up the metabolism.

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Pear

It is included in the list for its high content of water and fiber (similar to the apple). It helps us feel full and hydrate.

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Pineapple

It is a natural anti-inflammatory, diuretic and detoxifying action. It helps to expel fat and limits its absorption at the intestinal level . Prevents constipation.

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grenade

Like the milky, it must be taken in a shake (liquefied) together with its seeds to take advantage of its slimming power. Eating it often can reduce the number of fat cells in the stomach.

We invite you to read a little more about: 10 Ways to Reduce Carbohydrate Intake Quickly

Almonds

Among the nuts, the almond is the quintessential option to lose weight while we remain energetic and vital. Due to its low content of slowly absorbed carbohydrates, it maintains the feeling of fullness in the stomach while providing us with high-quality proteins.

Take care of your health with Almonds: Contraindications, Allergies, Benefits, Recipes and Varieties

Eat fruit salads to lose weight

A large salad can be a complete meal, replacing any of the traditional meals and leaving us equally satiated and well fed. Specialists explain that to lose weight it is essential to change eating habits, an issue that may not be so simple, but it will pay off if we do it with discipline. On the other hand, replacing the foods that we are used to consuming, for example, at breakfast, such as pastries (bread, croissant) will allow us to gain cardiovascular health, better digestion and intestinal transit and will provide us with vitality.

By eating salads we get adequate fiber intake , in low-calorie dishes , which fill us with energy while hydrating us.

Tips for making a healthy and nutritious salad

It is necessary to take into account some recommendations that will allow us to make this transition to a new diet less traumatic:

1. Choose fresh fruits . Avoid canned, canned and other.
2. Prepare your salad just before consuming it . It will take you 10 to 15 minutes and you will ingest a product with all its nutrients.
3. Whenever possible eat raw fruits and vegetables, well washed.
4. Avoid greasy dressings or white sugars. If you need to sweeten add honey or stevia .
5. Choose seasonal fruits, that will allow you to vary what you eat throughout the year and save.

How can they be taken?

Either as a single dish or as an accompaniment to low-fat animal proteins, it is possible to eat salads . As a main dish, for lunch, for example, it will be necessary to combine them with low-fat vegetable or animal proteins (such as grilled tuna, chicken or turkey). At breakfast you can add vegetable fiber from cereals and combine with low-fat or skimmed yogurt.

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Fruit water

Fruit water, also known as detox water or flavored water, is a healthy and fun way to drink water. It is to give it flavor to make it more pleasant and provide the properties of the fruit. Especially its high power as a detoxifier and antioxidant , which allows us to eliminate toxins, while stimulating metabolism and preventing fluid retention.

If drinking enough water a day is a complicated matter or we are not in the habit of doing it, fruit waters could become a varied and delicious ally that helps to achieve this goal. It is always possible to add aromatic herbs such as mint or spearmint to fruits, or spices, such as cinnamon or ginger. This will give them a fresh touch and change the flavor, to gain variety. With this explosion of flavor it will be possible to drink at least 6 glasses of water a day : with each meal, at snacks (mid-morning and mid-afternoon) and at night before going to sleep.

How to make the fruit water will depend on the fruit (s) to be used. If it is flower or seeds (such as Jamaica Flower or Chamomile) it is best to start with an infusion that allows its flavors to combine with the water and then let it cool.

SOME DELICIOUS FRUIT WATER COMBINATIONS ARE:

• Lemon with mint garnished with basil or coriander.
• Lemon with mint.
• Lemon with ginger sweetened with honey.
• Lemon with mandarin (or orange) and pear (and a touch of coriander).
• Grapefruit with mint (add either sage, rosemary or basil).
• Orange with ginger and basil.
• Jamaica rose with lemon and a touch of mint
• Lemon with mandarin (or orange) and pear (a touch of coriander is optional)
• Watermelon with cucumber and mint
• Pear or strawberry with rosemary or sage
• Melon with lemon or orange

2 RECIPES FOR FRUIT WATER

Strawberry, Orange and Mint Detox Water

Rich, hydrating, refreshing, purifying, slimming and easy to prepare:

Ingredients

• 6 strawberries
• 1 orange
• 10 mint or spearmint leaves
• 4 cups of water

Instructions

1. Chop the orange and strawberries into small pieces.
2. Place the fruits and mint in a glass container and add the water.
3. Let it rest and marinate between 12 and 24 hours, the longer it macerates the more flavor it will have.

Lemon with Jamaica Flower and honey

Especially refreshing, anti-inflammatory and detoxifying. Ideal to drink with lots of crushed ice:

Ingredients

• 6 lemons
• 1 cup of dried Jamaica flower or two infusion bags
• 4 cups of water
• Honey or stevia (Optional)
• A lot of ice

Instructions

1. Make the infusion of Flor de Jamaica with ¼ part of the water. Let cool.
2. Squeeze the 6 lemons and add to the infusion. Add the rest of the water.
3. Sweeten if you like
4. Blend with enough ice to achieve frosty or frosty effect

Smoothies or fruit juices

They are the easiest way to eat fresh fruit while enjoying all its beneficial health properties. Whenever possible and indicated, it is preferable to keep the peel of the fruit and incorporate it very well washed. There are cases, like the apple, in which important properties are lost if not.

The key is to use fresh fruit and make it at home. Commercially packaged juices tend to be of poor nutritional value and also contain sugars, colorants and preservatives, so they are not an alternative. Although it implies planning the purchase and allocating additional time to prepare them; it is well worth something to order in favor of better health and achieving the goal of losing weight. Remember that by liquefying the fruit all the pulp with its corresponding fiber content, will be in what we are going to take, therefore its slimming, cardioprotective and digestive, moisturizing and antioxidant properties will remain intact.

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A good milk shake, to which some of the fruit’s seeds have been added, and 2 teaspoons of lemon juice, can be a very good way to start the day.

It is attractive to make new combinations of fruit pulp. Invent new juices; But not all fruits combine well with each other.

To guide you on how to combine them, we can classify them like this:

• Neutral: apple and pear.
• Sweets: Peach, banana, fig, mamey.
• Semisweets: mango, berries, soursop.
• Acids: Lemon, grapefruit, orange, mandarin, strawberry, pineapple, guava, passion fruit.
• Semi-acidic: Plum, kiwi, medlar.

In this way you will know that the sweet juices are very good with the semi-sweet and the acidic with the semi-acid. Likewise, the sweet ones with the acidic ones and any of them with the neutral ones. Try not to combine more than three fruits in one juice. The ideal is between two and three. Combine them with imagination, invent, test and decide combinations that are to your liking.

SOME POSSIBILITIES ARE:

• Mango, pomegranate and cherries.
• Milky, banana and pineapple.
• Watermelon, coconut water, lemon and peppermint.
• Green melon, cucumber and kiwi.
• Strawberry, pineapple and bananas.
• Orange, carrot and ginger.

WATERMELON AND PINEAPPLE

A combination that explodes in flavor while contributing to weight loss. Mix the acidity of the pineapple with the natural sugars of the watermelon. Refreshes, detoxifies, reduces inflammation, promotes digestive and intestinal transit, refreshes and hydrates.

Ingredients

• 3 slices of fresh pineapple
• 1 + ½ cup watermelon peeled and cut into pieces without seeds.
• 2 cups of water

Instructions

1. Blend 2 of the pineapple slices with 1 cup of watermelon in the water
2. Reserve the rest of the fruit pulp
3. Serve and add the whole pulp to the smoothie
4. It can be sweetened with a little stevia if you like.

LEMON, APPLE AND CARROT

A perfect mix. A good fruit juice to start the day, to the health of our heart, lymphatic system and to dismiss abdominal fat.

Ingredients

• The juice of 1 lemon
• 1/2 carrot, peeled and grated
• 1 cup of water
• 1/2 apple, well washed and with its skin.

Instructions

1. Blend all ingredients
2. Serve very cold.

Fruit juice

Fruit juice is what is obtained by directly squeezing the pulp, as in the case of orange or lemon, or from an extractor, in the case of other fruits and vegetables. It is delicious and a good ally if the goal is to lose weight.

It contains a greater amount of fruit per serving as it is not mixed with water and helps to limit appetite, prevent us from retaining fluids, promotes detoxification and de-inflammation especially in the abdomen area.

WHEN OBTAINING FRUIT JUICES IT IS IMPORTANT TO TAKE INTO ACCOUNT:

• Choose fresh and ripe fruits, without bumps.
• Keep as much pulp as possible, since it contains the fiber that is key for the transit of food in the digestive system and to give us a feeling of fullness.
• Prepare them just before taking them.
• Have them as an alternative to snacks, between meals or before eating, to reduce appetite.

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• Fruit juice. 20 PERFECT combinations and their Health Benefits
• Is it good to drink juices?

LEMON, ORANGE AND GRAPEFRUIT JUICES

They are the fruit juices par excellence , with which we can start a good day of losing weight. They help improve digestion, balance blood sugar levels and are purifying.

PINEAPPLE JUICES

Extracted with a processor from a ripe pineapple, it will be deliciously sweet and an excellent abdominal fat burner, diuretic and anti-inflammatory.

ORANGE, CARROT AND PARSLEY JUICE

• 2 oranges
• 1 cup carrots grated
• ¼ liter of water
• Parsley to taste

Instructions

1. Extract the juice from the 2 oranges
2. Blend the carrot and parsley
3. Add the orange juice and water
4. Add ice

Here the novelty is the parsley that will help to make us feel satisfied. The orange and carrot are known for their antioxidant properties, being low in calories and rich in natural fiber.

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ORANGE, CARROT AND PARSLEY JUICE

Ingredients:

• 1 green apple with its peel
• ½ cup of orange juice
• ½ cup grapefruit juice
• 4 tablespoons oatmeal
• Natural sweetener if you like

Instructions

1. Put the orange and carrot juices in the blender
2. Incorporate the oatmeal and apple
3. Add sweetener

This juice-based smoothie will give you all the nutrients, vitamins and minerals to start your day right. You will feel satisfied – no more hunger – energetic and most importantly, with a very low calorie breakfast.

Smoothies and / or milkshakes

The shakes, milkshakes or meringues are sparkling drinks, which contain milk or its derivatives. Obviously, if the goal is to lose weight, high-fat milk or ice cream are not the best option. But since losing weight does not have to be synonymous with giving up taste and variety, we can substitute milk for plain skim yogurt.

Incorporating fruits derived from milk will make us feel satiated for longer and will allow us to combine the proteins of animal origin provided by dairy products with those of plant origin provided by fruits. Fill us with vitamins, minerals, trace elements (such as manganese, selenium, iron and zinc) and essential fatty acids.

There is much more information about smoothies in: Avocado and cocoa smoothie : Contraindications, recipe and Benefits

As in the other cases, we recommend, if possible, prepare them just before consumption. Two recipes can give us an idea of ​​good combinations:

STRAWBERRY SMOOTHIE TO SLIM ABDOMEN

Ingredients:

• 6 strawberries
• Shredded yogurt or natural yogurt
• Juice of three lemons
• Natural sweetener if you like

Instructions

1. Put the fruits in the blender until they are evenly blended
2. Incorporate the yogurt
3. Add sweetener

This shake is ideal to lose fat in the abdomen, it will allow us to spend several hours without hunger and we will be well fed.

WATERMELON, KIWI AND STRAWBERRY OR GRAPE SHAKE

A healthy, creative and natural way to lose weight

Ingredients:

• 6 strawberries or 8 grapes
• 1 kiwi
• 1 piece of watermelon
• 1/4 liter of water or 1 natural yogurt
• Natural sweetener if you like

Instructions

1. Put the fruits in the blender until they are evenly blended
2. Add the water or yogurt
3. Add sweetener

How long should we eat fruits on a diet?

Losing weight is usually the first objective, followed by staying slim, without giving up eating rich and being well fed. For this reason, adding fruits in the form of waters, juices or smoothies can become a healthy habit.

Fruits provide us with essential elements for health, hence turning its consumption into a discipline will only bring us benefits, provided that: we consume it fresh (not packaged), we combine it to vary the contributions, we add it to a balanced diet, preferably created individually by a nutritionist and with a suitable exercise routine.

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What do fruits contribute?

Fruits are a source of many nutrients with different properties, among which it is worth mentioning:

Water

By 80 to 90%. That is why they hydrate us naturally

Carbohydrates

Particularly fructose, glucose and sucrose, the natural sugars in fruit that are quickly assimilated and provide us with immediate energy.

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Vegetable fiber

In variable quantity from one fruit to another. For example, a banana has more than a glass of orange juice. Normally the highest amount of fiber is in the skin of fruits such as pear or apple. Vegetable fiber favors the absorption of nutrients at the intestinal level and allows the transit of food through the digestive system to be easier. For this reason it also keeps constipation away.

Vitamins

The amount of vitamins that each fruit provides is also variable, but the vast majority are a rich source of vitamin C. They also have group B vitamins, and vitamins D, E and K. Those of more color usually provide more vitamins. Take the time to choose the best ones.

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Minerals

Eating fruits daily ensures that we have minerals that the body requires and we do not necessarily obtain from other foods.

Some fruits, such as pears, oranges, peaches, and nuts such as almonds and hazelnuts, have a small amount of sulfur, which promotes bone formation , detoxifies, and promotes hair and nail growth.

Others are rich in calcium, an essential element for the formation of bones and teeth; like grapes, strawberries and dried fruits. The phosphorus and manganese that our brain requires to function well are found in apples, oranges, plums, almonds and hazelnuts.

While the iron responsible for the formation of red blood cells and absorption of some vitamins is present in strawberries, cherries, pears, apples, figs, plums, peaches and apricots.

Finally, potassium, necessary for the transmission of the nervous impulse, balancing the amount of water inside and outside the cells and the normal activity of the muscle, is found in bananas, bananas (bananas), medlars, melon, black grapes, cherries, plums, coconut, avocado, pineapple and papaya.

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Combination of fruits and vegetables for weight loss

When it comes to losing weight, the formula seems simple: it is necessary to consume fewer calories than we require on a daily basis. This statement seems to lead us not to eat enough, but the key is in what is known as energy density.

There are foods with high or low energy density, or what is equal to many calories in little food or fewer calories in more food. The idea is to feel satisfied, not need to eat more, not be hungry when finishing the meal. The great fear of dieting.

Precisely fruits and vegetables are, in general, foods with low energy density, that is, in a large volume of them, well combined we have few calories, but we are eating “more” so we should not feel hungry. If we combine them properly, they provide us with all the nutrients we require without excess calories. Fruits and vegetables are rich in water, so they make us feel satisfied.

A graphical way to determine how many fruits and vegetables we should consume to achieve the goal of losing weight is to divide our plate into 4 parts . Half of what we eat should be fruits and vegetables. ¼ protein and the remaining quarter cereal.

Eating only fruits and vegetables is not ideal. They must be at least half of what we consume, but not the only thing we eat. Fat, protein, dairy, and carbohydrates should be part of the diet.

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It is recommended to eat five meals a day, this speeds up the metabolism, removes us from the temptation to eat between meals and allows us to control what we eat.

Breakfast is the first meal . It should fill us with energy and keep us satisfied until the middle of the morning. A common mistake is to skip it for the sake of losing weight. You have to have breakfast and, as far as possible, that meal should be made up of fruit and / or vegetables with animal protein, such as lean meat, dairy, which may well be natural skimmed yogurt and cereal, oatmeal, for example.

In the middle of the morning, you can take nuts, such as walnuts, hazelnuts or almonds ; or a fresh fruit, accompanied by a dairy such as skim milk. Have lunch thinking that half of the plate is vegetables and fruits, legumes or meats, a portion no larger than the fist of your own hand and some cereal, preferably whole grain. In the afternoon a snack similar to the one in the morning and dinner again with vegetables, proteins and cereals. This scheme will allow us to maintain a low weight without putting our health at risk.

Some easily digestible combinations that will give flavor and color to our dish, as far as vegetables and fruits are concerned are:

• Semi-acidic fruits such as cherries, apples, plums, pears, peaches, papaya, with avocado and tomato.
• Acidic fruits such as orange, lemon, pineapples, strawberries and grapefruit with cabbages, celery, watercress, lettuce and spinach.
• Vegetables like beetroot , potato, radish, carrot and onion with tomatoes and avocados .

Forbidden fruits to lose weight

Some fruits offer us more calories per serving than others. The interesting thing is to be able to combine them and not avoid eating any. Logically we will always prefer those that offer us more antioxidants and / or fiber and less sugar. To measure how fast carbohydrates are expelled from the body and consequently affect blood sugar and insulin levels, the glycemic index (GI) is used, when applied to the digestion of fruits, we find that it is as variable as that a serving of strawberries can have less than 30 GI and a serving of mango more than 50 GI.

In general, berries have the lowest amount of GI of all fruits, below 30. While apples, pears and peaches reach up to 40. They are followed in order from smallest to largest by mangoes, bananas and papayas, which they are above 50. A grapefruit is close to 30 and a banana can reach 62.

Thus, when deciding which fruits to eat more frequently, because they will provide us with less sugar, we must opt ​​for strawberries, blueberries, raspberries, blackberries, lemon, grapefruit, coconut, avocado. Second, to consume less frequently, but have them as an option, cherries, peaches, melons, oranges, kiwi, pears and apples. Other forms of presentation of the fruit are an alternative, such as dehydrated, in jams and canned.

When making decisions, it is also important to consider what time of day we are going to eat them. It is not the same to have breakfast with banana or papaya than to have dinner with these same fruits. In general, the rule indicates those with the highest GI earlier in the day and those with the lowest at night. Because we also require energy to face the day and these sugars will be useful to us.

Combining them properly, without exempting us from their delights and benefits will be a matter of common sense and taste.

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