Losing weight is not easy. Our bodies evolved to store fat to protect against periods of famine, but as millions of us are eating much more than our bodies need, we end up with too much fat. To lose it, you need to trick your body into thinking that it is starving to death by consuming fewer calories than you burn.
Fortunately, beyond calorie restriction, there are some things you can do to reactivate and extend your weight loss in a healthy way. It has been shown in several studies that fruits that contain antioxidant anthocyanin (a flavonoid), increases the effects of a weight loss diet. You can usually distinguish a fruit rich in anthocyanins because it will have a red or purple hue. Here are 7 excellent fruits that you should add to your daily meal plan.
1 Sour Cherries
Sour cherries are a fantastic thing to eat when you’re trying to lose weight. The University of Michigan conducted a study in rats in which it was determined that within 12 weeks, rats fed sour cherries had a 9% greater reduction in belly fat than rats fed a western diet. Cherries altered the way the fat genes of animals worked.
Acid cherries have also been linked to heart health and a reduction in inflammation, which makes them an excellent option for everyone.
2 Berries of all kinds
This is great news, because you won’t get bored with every type of berry there is to choose from. Fruits in this category are full of healthy polyphenols, which not only help you lose weight, but also prevent fat from forming. A study conducted at Texas Women’s University found that mice that received 3 daily servings of berries or powdered berries reduced the expected formation of fat cells by 73%.
The berries are fantastic alone, or scattered in oatmeal, yogurt or salads, and even dried or powdered. With this amount of options, it should be easy to get a small portion of berries with each of your meals.
We can avoid watermelon by assuming that it is mainly sugar and water, but it is quite healthy for one. According to the University of Kentucky, eating watermelon can decrease fat accumulation and improve lipid profiles as well.
Watermelon juice is also credited with a reduction in post-exercise muscle pain. Although it is largely a summer fruit, when available, you should feel free to eat all the watermelon you want.
4 Nectarines, peaches and plums.
It is known that this family of fruits (stone fruits) helps prevent metabolic syndrome, which is simply a name for a group of risk factors related to obesity and obesity-related diseases. Diabetes is the best example of a metabolic disorder, and abdominal fat is a serious risk factor.
Bone fruits are high in phenolic compounds that play an important role in instructing the behavior of fat genes. They are also lower in sugars than many other fruits, so they are ideal for dieters.
Despite being so sweet, pears are predominantly water and fiber, two things that help you lose weight. You will stay full for longer, even if a 100 gram pear portion only has 56 calories. Fiber is also compatible with healthy digestion and evacuation, so you don’t feel constipated and bloated.
As an added benefit, vitamin C and vitamin A in pears fight free radical damage and reduce inflammation. That helps you look younger and feel good in general. Just be sure to choose fresh or frozen pears, as canned pears tend to be packed in sugary syrup.
6 Pink Lady apples
Apples in general are a great source of soluble fiber, which turns into a gel in your stomach and helps you feel full longer. The Wake Forest Baptist Medical Center reports that every time you accumulate 10 grams more of soluble fiber in your diet, abdominal fat is reduced by 3.7% over five years.
That means apples can help you lose weight by reducing your food cravings, as well as continuing to reduce your waistline in the future. It has been discovered that Pink Lady apples have the most flavonoid antioxidants, which makes them the best apple varieties for weight loss.