Fruits that help you lose weight are particularly rich in fiber, antioxidants, vitamins and minerals. These nutritional characteristics lead to a fat-burning action on the body that promotes weight loss.

However, there are still too many preconceived ideas about them: which ones really help to lose weight? Can they be consumed at will? In what form? Are they too sweet?

In this article, discover all the information you need to consume fruits that make you lose weight and stay healthy.

Why do some fruits make you lose weight?
Fruit is made up of many elements that are essential to the proper functioning of the body. Some of these elements, such as fiber or antioxidants, also have a fat-burning function.

Dietary fiber
If fruits are interesting, it is partly because they contain a significant amount of soluble and insoluble dietary fiber. In addition to promoting intestinal transit, fiber is excellent for a longer-lasting feeling of satiety and for regulating food intake. In addition, it is a real asset for regulating blood sugar and cholesterol levels. Thus, because of their high dietary fiber content, fruits have their place in a diet to lose weight.

Fructose
One of the great characteristics of fruit is undoubtedly its fructose content. This is what gives our favorite fruits their pleasant and more or less sweet taste. Thus, fruit is an excellent way to enjoy eating. Moreover, fructose has a significant sweetening power and a glycemic index much lower than that of sugar, which is further reinforced by the presence of fiber. Thus, fruit provides stable energy and does not create a blood sugar spike as is the case with most sweet products.

Antioxidants
All fruits contain a more or less important quantity of antioxidants: polyphenols, pigments, vitamin C, etc. Antioxidants help fight cell oxidation and premature aging of cells in the body. Also, they are excellent for boosting the metabolism, the immune system, and for stimulating fat burning. This is partly why they are sometimes referred to as fat burning fruits.

Vitamins and minerals
Fruits are obviously sources of various vitamins and minerals essential to the functioning of the body and metabolism. This richness is all the more important when we consume seasonal and ripe fruits, since it is at this time that their micronutrient load is the highest. Therefore, they contribute fully to the nutritional balance and to the coverage of the needs in vitamins and minerals.

Top 10 fat-burning fruits
Some fruits are particularly rich in fiber and antioxidants, which gives them superior slimming properties.

The list of the 10 best fruits for slimming :

  • Strawberry
  • Raspberry
  • Blackcurrant
  • Apple
  • Grapefruit
  • Orange
  • Lemon
  • Melon
  • Watermelon
  • Apricot

Does pineapple make you lose weight?
Pineapple has the reputation of being the fat-burning fruit par excellence. In reality, pineapple has no scientifically proven fat-burning properties. Indeed, the legend comes from its content in bromelain, an enzyme that facilitates the digestion of proteins by the body. However, bromelain is mostly found in the pineapple stem and its effects on fat burning have never been demonstrated.

However, pineapple remains a quality fruit that has its place in a slimming diet. Rich in minerals and fiber, it has many other advantages.

How and when to consume fruit to lose weight?
Eating fruit to lose weight is not that complicated, you just have to adopt good habits.

In what form should I eat fruit to lose weight?
The consumption of fresh, ripe and seasonal fruit is undoubtedly the most effective way to consume fruit for weight loss. Indeed, it is under these conditions that they are the most concentrated in micronutrients and fiber. The consumption of fruit in the form of juice, compotes or smoothies should not replace the consumption of whole fruit. The ideal is to alternate the ways of consuming fruits to take full advantage of all their benefits. Cooking and crushing reduce the fiber and micronutrient content of the fruit.

Can we eat as much fruit as we want to lose weight?
Fruit is a perfect ally for a healthy diet. However, this does not mean that they can be eaten at will. In fact, they are a source of carbohydrates and their energy value is not negligible. It is therefore important to include them in balanced meals (morning, noon or evening), or during snacks.

Finally, it is recommended that you eat no more than 3 to 4 servings of fruit per day to avoid over-consumption of carbohydrates.

How to determine the right portion of fruit?
Eating fruit to lose weight is only effective if it is eaten in the right proportions. Indeed, depending on the sugar content of the fruit in question, the size of a portion must be adapted. For example, here is what a standard portion of fruit corresponds to

  • 1 apple or pear
  • 1 orange
  • 1/4 melon
  • 2 slices of pineapple
  • 2 kiwis
  • 2 apricots
  • 250 g strawberries
  • 10 cherries
  • 3 to 4 plums
  • 2 clementines/mandarins

Credits: Léa Zubiria, Dietitian Nutritionist, passeportsante.net