You’ve probably heard about certain fruits that are great for fat loss, one of the most popular being grapefruit. While I’m not recommending you follow any of those celebrity fad diets or weight loss “secrets” out there (they’re dangerously low in calories), these fat-fighting fruits can be an excellent addition to your diet!
In order to see any sort of benefit, the fruits you’re consuming should be fresh, not dried, especially for losing 10 or more pounds. Why? Dried fruits have a higher concentration of sugar and more sugar = more fat retained! I also recommend skipping juices, they’re more concentrated in sugars with the fiber removed. Focus on whole, fresh fruit!
When eaten properly—that’s the key here—the fruits listed below can help you lose weight, but they also have so many other health benefits!
- Grapefruits are considered the best fruit to help fight fat.
- They’re lower in sugar than many other fruits.
- Contains an enzyme that helps your body burn excess glucose which would otherwise be stored as fat.
- They also help to stabilize blood sugar.
- Fresh grapefruit turns on your body’s sugar burning “motor.”
- The water content in grapefruit helps hydrate you and help your feel full.
- Fiber (about 4g in a large grapefruit) is great for feeling full, too, plus it keeps your metabolism moving and “moves things along.”
There are a variety of grapefruits out there, so which one is the best? They’re all actually pretty equal, so choose your favorite or mix it up!
- Strawberries have lowest sugar content.
- Like grapefruit, they also contain fiber (3g per cup).
- Great amounts of vitamin C which boosts your immune system. In fact, there’s more vitamin C in one cup of strawberries than there is in 1 large orange—there’s a new cold-fighter in town!
- Strawberries contain anti-cancer properties known as anthocyanin, a powerful anti-oxidant.
In general, berries are great for your health, but some are better than others. Raspberries, for instance, contain ketones which help with fat burning, making them a close second! On the other hand, blackberries are higher in sugar, so skip them!
First, did you know avocado is a fruit?! It’s one of those sneaky fruits like tomatoes!
- They’re low in sugar.
- Avocados are high in healthy fats that support your metabolism.
- The type of fat found in avocados can protect cells from free radicals.
- Avocados have great fiber – keeps you full longer, plus insoluble fiber is form of calorie that your body doesn’t break down and absorb
Avocado oil is “the olive oil of America.” It’s great for cooking at high temps, and can be used to make your own homemade mayo! It can also be added into smoothies to make it creamy! Basically, avocado oil similar to the oh-so-popular coconut oil, in that you can use it in so many different ways!
One surprising fruit that you can also try (if your local grocery store stocks it) is papaya—per 100 gram serving papaya has less sugar than raspberries!
How to Eat Fruits for Fat Loss
A serving size of fruit is ½ a cup—that’s the size of a baseball, or if you have a food scale, 100 grams.
Stick to 1-2 servings of fruit a day max for maximum fat loss (except avocado). Transition your body away from using sugar as fuel and focus on training your body to burn fat!
Time your fruit intake around your most active times of day, this might be the middle of the day or right before your workout and right after your workout. Doing this gives your body sugar to use at the right time—when it can shuttle it to your muscles to replace the glycogen you’ve burned from being active. Remember, you only need to give your body as much fuel as it needs.
So remember, focus on fresh fruits that are low in sugar!