The list of tips for losing weight without dieting begins with a primary key: follow a conscious, healthy, and balanced diet, in which fruit must play a fundamental role, just like vegetables. The World Health Organization (WHO) states that fruit is an essential component of a healthy diet and sufficient daily consumption could contribute to the prevention of major diseases, such as cardiovascular diseases and some types of cancer. In fact, a report by the WHO itself concludes that insufficient fruit intake is one of the 10 main risk factors for mortality worldwide: its absence produces 19% of gastrointestinal cancer, 31% of heart disease, and 11% of cerebrovascular accidents. Likewise, a study affirms that 10 portions of fruit and vegetables are needed per day or the equivalent of 800 grams of vegetables.
Some fruits have great satiating power
“Fruit provides us with vitamins, fiber, minerals, and water, ideal components to eliminate toxins and speed up metabolism, it also contains very few calories and some have great satiating power,” said the expert nutritionists and dieticians of Clinica OptionMédica.
“Without discrediting any fruit since they are all wonderful, it is true that if we think of a diet to lose weight, we must take into account some fruits in particular, since they can improve our digestion, help avoid retention of liquids or purify our organism ”. The following fruits that we are going to see below are the ones that Clinic Option Medical recommends and that will even help you lose weight and volume without dieting.
9 fruits to lose weight, reduce swelling, fill you up and protect your immune system
Apple
There are many varieties of apples but they are all rich in water and pectin, a basic component to detoxify the body and lowers bad cholesterol. The apple is a diuretic, provides fiber and amino acids, and the ursolic acid contained in its skin helps prevent weight gain. Fiber aids digestion prevents constipation, adds bulk to the diet, and contributes to weight control. In addition, it has high satiating power and delays the absorption of fats. For all these advantages we recommend eating it with the skin and we encourage you to discover why you should never peel fruits and vegetables since you will enhance all their benefits.
HOW MANY CALORIES DOES THE APPLE HAVE?
A portion of about 100 grams of apple is approximately 52 calories. Another fact that may help you: a small apple, about 6.5 cm in diameter, can contain about 55 calories, and a cup with sliced apple, about 57 calories.
Strawberry
Strawberries are rich in water and a perfect ally in weight loss and control. They contain a large number of vitamins and minerals. They have a great depurative diuretic power so that the body does not retain liquids and can eliminate toxins -and thus detoxify you from the excesses of summer or Christmas-, and their caloric intake is very low.
HOW MANY CALORIES DOES STRAWBERRY HAVE?
For every 100 grams of strawberries, about 32 grams are calories, 5.5 grams are carbohydrates; About 2% correspond to the proteins corresponding to this amount and only 0.8% are fats. By the way, of those 100 grams, approximately 5.6% is fiber.
Kiwi
Kiwifruit is one of the most complete fruits as it is rich in vitamin C, vitamin E, vitamin A, potassium, calcium, copper, magnesium, and fiber. Kiwi regulates metabolism and contains fibers that help reduce appetite.
HOW MANY CALORIES DOES KIWI HAVE?
If we talk about a medium-sized unit of kiwi, that is, approximately 100 grams, 49% are calories, about 1% correspond to protein and 0.4% is fat. About 2.4% is fiber and about 10% is carbohydrates.
Grapefruit
This bitter-tasting citrus fruit helps speed up your metabolism and help you lose weight by burning calories. In addition to its satiating properties, grapefruit is rich in fiber, perfect for controlling blood glucose levels, vitamin C, vitamin A, and vitamins B1, B3, and B6. Naringenin is the substance that causes it to burn fatty acids.
HOW MANY CALORIES DOES GRAPEFRUIT HAVE?
A unit of about 100 edible grams contains about 37 calories. It has no fat, about 7 grams are carbohydrates, another 7 grams would correspond to the number of simple sugars it contains, and only 1 gram of protein. Of those 100 grams, 2 grams would be fiber and 1 mg would be sodium.
Watermelon
Fruit is rich in lycopene, a powerful antioxidant, with purifying properties that favor the expulsion of toxins. Watermelon has a high composition of water and for this reason, its caloric content is very low , so we can eat large portions without gaining weight and it helps keep us full. In addition, watermelon is one of the fruits with the best properties for skin and hair.
HOW MANY CALORIES DOES WATERMELON HAVE?
For every 100 grams of watermelon, there are only 30 grams of calories, it hardly has any fat (0.2 grams) or cholesterol (0 grams). It has about 8 grams per 100 carbohydrates, of which 0.4 grams are dietary fiber and 6 grams are sugars.
Papaya
Exotic and delicious fruit that eliminates a large number of toxins since 90% of its composition is water. Its benefits are due to the presence of papain, an enzyme that improves protein digestion maintains metabolism, and promotes fat burning. It is also a great remedy against appetite. It is one of the foods with the most antioxidant vitamin C, folic acid, potassium, vitamin A, vitamin E, and vitamin K.
HOW MANY CALORIES DOES PAPAYA HAVE?
For every 100 grams of papaya, there are 43 grams of calories. And it is super rich in minerals such as sodium, potassium, calcium, magnesium, phosphorus, iron, zinc, and iodine.
This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, on their website.
Pear
Pears are rich in water and contain pectin, an ideal component for detoxifying the body. It also contains catechins and flavonoids, two antioxidants that combat fluid retention and help eliminate toxins and fat.
HOW MANY CALORIES DOES PEAR HAVE?
It contains 57 grams of calories per 100 grams of pear and has no fat (0.1 grams per 100). 15 grams would be carbohydrates and by the way, it does not have cholesterol either.
Lemon
Among the numerous benefits and properties of lemon, it stands out that it is rich in vitamin C, and increases liver function and fat metabolism. Some studies have shown that those who eat fruits rich in vitamin C have better digestion and lose weight easily. Lemon is also ideal as a dressing.
HOW MANY CALORIES DOES LEMON HAVE?
For every 100 grams of lemon, only 29 grams are calories; 0.3 grams are fat and 9 grams are carbohydrates. Of those 100 grams, by the way, it has 1.1 grams of protein and highlights the amount of vitamins A, D, B12, and calcium it contains.
Pineapple
Pineapple is the quintessential diuretic and purifying fruit, it helps eliminate toxins and helps prevent constipation as it provides a large amount of fiber and is very satiating. It is also a fruit rich in slow-absorbing carbohydrates, vegetable proteins, and vitamins C and B vitamins.
HOW MANY CALORIES DOES PINEAPPLE HAVE?
Of 100 grams of pineapple, 50 grams are the total calories that it provides and that are converted into energy. And of those 100 grams also, 13 are carbohydrates, and 0.5 grams, are proteins.
More fruits that help lose weight
Along with the fruits mentioned by the experts at Clínica Option Médica, we can expand the list of fruits that help you lose weight and deflate yourself with the following:
Grapes
It is one of the foods that you should not miss this summer. This fruit helps eliminate excess fluids from the body thanks to its high potassium content. In addition, it decreases appetite thanks to its satiating power.
HOW MANY CALORIES DO GRAPES HAVE?
An excellent choice. For every 100 grams of grapes, 67 grams is energy (kcal), 17 grams are carbohydrates, and 0.6 grams is protein. Only 0.4 grams per 100 are equivalent to fat.
Cantaloupe
Its richness in water makes it fruit with diuretic properties that help deflate us as it decreases fluid retention. In the same way, melon is also rich in fiber, potassium, and antioxidants such as vitamin C, lycopene, and beta-carotene.
HOW MANY CALORIES DOES THE MELON HAVE?
For every 100 grams of melon, we find 27 calories, 1 gram of fiber, and 6 grams of carbohydrates, in addition to its high potassium content (320 mg).
Plums
The plum enters this list of fruits with great benefits when it comes to deflating and losing weight. Take note: its high water content, as we already know, helps prevent fluid retention and prevents constipation. Due to its high fiber content, it improves slow digestion and is satiating and detoxifying. It also provides vitamins A and E, potassium, and pectin, which regulate the intestine and helps reduce cholesterol.
HOW MANY CALORIES DOES PLUM HAVE?
For every 100 edible grams of plum, we find 46 calories and 1.4 grams of fiber.
Tomatoes
Tomato is a fruit that provides vitamins (A, E, K, B1, and B6 and is a great source of vitamin C), minerals, and fiber. It is also a clear ally in the diet to lose weight (or keep it at bay), since it is a satiating, purifying, detoxifying, and natural fat-burning food thanks to the lycopene, a vegetable pigment that gives it its characteristic red color and that also it is good for the skin – tomato is one of those foods that the skin needs in summer – and for reducing bad cholesterol levels.
HOW MANY CALORIES DOES A TOMATO HAVE?
100 grams of tomato contains approximately 23 calories. In addition, the tomato helps reduce fluid retention and eliminate toxins. Thanks to its fiber content, it promotes digestion and intestinal transit.
Raspberries
If you have a sweet craving, raspberries can satisfy this temptation but, in addition, it is a food with a high content of fiber and antioxidants. Due to their high levels of vitamin C and E, red fruits (strawberries, raspberries, blackberries, blueberries…) are considered ‘superfoods’ since, in addition to being very healthy, they also help prevent numerous diseases. They are excellent as a healthy snack to snack between meals with yogurt, for example, and also in salads.
HOW MANY CALORIES DO RASPBERRIES HAVE?
100 grams of raspberries contain approximately 52 calories. In this serving, we can also find 6.5 grams of fiber, 0.65 grams of fat, 11.94 grams of carbohydrates, and 4.42 grams of sugar.
Orange
Like all citrus fruits, oranges are low in calories and rich in fiber and vitamin C. In fact, a medium-sized orange contains 69.7 mg of this vitamin, a great ally of the immune system that helps with the absorption of iron and also contributes to the production of collagen. The best way to consume it to take advantage of all its healthy properties is to take the whole piece of fruit and not just in the form of juice. And this is not an argument against the praised orange juice, but if we consume the whole orange we also benefit from its, as we say, high fiber content and all its satiating power (thanks to the pulp), since it reduces hunger and therefore calorie intake.
HOW MANY CALORIES DOES AN ORANGE HAVE?
100 grams of orange contains approximately 47 calories, 2.4 grams of fiber, and 9 grams of sugar.
Mango
It may be that its high content of fructose, the sugar naturally present in the fruit, is the ‘culprit’ that mangoes are not usually taken into account when it comes to losing weight, but the truth is that they are also a great source of folic acid, vitamin C and vitamins A, E, B5, K, and B6 , as well as potassium, magnesium, manganese and, the most interesting when it comes to losing weight, fiber. As we know, fiber ensures that we feel full and also helps maintain good intestinal transit. For this reason, and as in the case of oranges, the mango is a fruit that can help you lose weight, especially (very important) if it is consumed as a piece of fruit and not processed in the form of juices, shakes or smoothies.
HOW MANY CALORIES DOES MANGO HAVE?
100 grams of mango contain approximately 60 calories. In this portion, we can also find 0.4 grams of fat, 1.6 grams of fiber and 14 grams of sugar.
Peach
Stone fruits like peaches are low in calories and very high in nutrients like vitamins C and A , making them ideal fruits for weight loss. In addition, they are very satiating since they also have a high fiber content.
HOW MANY CALORIES DOES THE PEACH HAVE?
100 grams of peach contains approximately 39 calories, 1.4 grams of fiber, and 9 grams of sugar.
Fruit of the Passion
Passion fruit or maracuja is a low-calorie, high-fiber fruit, making it a potentially ideal food for weight loss. If this is the goal, it is recommended to eat it whole, as in the case of mangoes and oranges, to take advantage of all its fiber and its satiating power, in addition to its vitamin and mineral content.
HOW MANY CALORIES DOES PASSION FRUIT HAVE?
100 grams of passion fruit contains 97 calories, 10 grams of fiber, and 11 grams of sugar.
Blueberries
Their small size does not make us aware of the tremendous properties that these small berries have for our health. The blueberry is considered a true ‘ superfood ‘ for its antioxidant power, due to its combination of anthocyanins and organic acids. In addition, it contains vitamin C, calcium, flavonoids, tannins, and minerals such as magnesium. Its anti-inflammatory properties are known, it helps prevent cancer, prevents neurodegenerative diseases, reduces blood pressure, and is a great ally to avoid cystitis in summer, among a long list of pros.
HOW MANY CALORIES DO BLUEBERRIES HAVE?
For every 100 grams, it contains 57 calories, 2.4 grams of fiber, and 10 grams of sugar.
Pitahaya or dragon fruit
Originally from Mexico and some South American countries, the pitahaya has become a real rage among foodies for a couple of years due to its high content of water, vegetable protein, fiber, vitamin C, and beneficial fatty acids such as Omega 3. You can find this exotic, eye-catching —and super photogenic, it must be said— fruit in three varieties: red/pink with white pulp or red/pink and yellow pulp with white pulp. Among its benefits, it improves iron absorption —so it helps fight anemia—, strengthens the immune system, regulates intestinal transit, and delays cell aging.
HOW MANY CALORIES DOES PITAHAYA HAVE?
100 grams of pitahaya represent 54 calories, 84.40% is water and 1.4 g is protein.
Ready to get a healthy shopping basket and create your perfect diet?