15 fruits to lose weight [y calorías de cada fruta]

Some fruits that help you to lose weight are the fruits, the cranberries, the manzanas and the pears, they are fruits that are rich in fiber and antioxidant components that favor weight loss when they are included in a healthy diet.

A good strategy to lose weight and reduce the fat accumulated at the abdominal level is to eat fruits that favor weight loss, in the soil because of its low caloric content, as well as because it has a low glycemic index and because of its high content of fibers and nutrients .

The fruits in general are low in calories, however, it is important to consume them in the right places, being able to be included in the lunches or as after the main meals. The recommended serving size will depend on the fruit to be eaten. However, the ideal is to consume between 2 to 3 servings of different fruits a day, including them in a low-calorie diet accompanied by regular physical activity. This makes it possible to increase metabolism and use the fat reserves accumulated in the body, favoring weight loss.

See the following video for some fruits that can help slimming and how to consume them:

The main fruits that favor weight loss are:

1. Mills

Calories in 100 g: 30 Kcal and provides 2 g of fiber.

Recommended portion: 1/4 cup of burrs.

Straws help to reduce weight because they contain few calories and, in addition, they are rich in bioactive compounds due to their high levels of vitamin C, folate and phenolic compounds, which provide antioxidant and anti-inflammatory effects.

Likewise, the cutters are rich in fibers, helping to control blood sugar levels and also increasing the feeling of satiety, reducing the calories that are ingested and favoring weight loss. They are also rich in potassium, which is why they help regulate blood pressure.

2. Manzanas

Calories in 100 g: 56 Kcal and 1.3 g of fiber.

Recommended portion: 1 medium unit of 110 g

La manzana helps slimming because it is rich in antioxidants such as catechins and chlorogenic acid, as well as containing fibers such as quercetin that help regulate blood sugar levels, improve digestion and lower cholesterol and triglycerides. Asimism, the regular consumption of manzana could help to reduce the risk of suffering heart diseases, cancer and asthma.

La manzana asada con cinnamon or con clavo de la india contains few calories and is a delicious and nutritious dessert.

Discover all the benefits of la manzana.

3. pears

Calories in 100 g: 53 Kcal and 3 g of fiber.

Recommended portion: 1/2 ud or 110 g.

Pear helps to lose weight as it is rich in fiber, improving intestinal transit and helping to satisfy the hamstring. It helps regulate blood cholesterol levels. Roasting the pears with cinnamon makes a delicious meal for lunch.

4. Kiwi

Calories in 100 g: 50 kcal and 2.7 g of fiber.

Recommended portion: 1 median unit or 100 g.

Kiwifruit has a laxative effect and is rich in vitamin C and fiber, helping to improve bowel function, increase satiety and promote immune system activity. In addition, if it contains chlorophyll, it also has a detox effect.

Know all the benefits of kiwi.

5. Papaya

Calories in 100 g: 55 kcal and 1.8 g of fiber.

Recommended portion: 1 cup of papaya cut into cubes or 100 g.

Papaya has few calories and is rich in fiber, helping to improve bowel function. In addition, as it is rich in vitamin C and water, it also helps to reduce water retention, relieving the sensation of a swollen belly, for example.

Papaya is good for helping to control diabetes and relieving the symptoms of gastritis. A slice of chopped papaya with 1 dollop of natural yogurt is an excellent option for a morning meal.

6. Lemon

Calories in 100 g: 14 kcal and 2.1 g of fiber.

It is diuretic, rich in vitamin C and a potent antioxidant, helping to eliminate toxins and leave the skin more viscous. Drinking a glass of tea with a lemon peel daily is a great way to consume lemon without sugar and enjoy all its benefits.

Lemon also helps to reduce cholesterol and blood sugar. Find out more about how the lemon helps you lose weight.

7. Mandarins

Calories in 100 g: 44 kcal and 1.7 g of fiber.

Recommended portion: 2 small units or 225 g.

La mandarina helps to lose weight because it is rich in water and fiber, in addition to being low in calories. This fruit is rich in vitamin C, which helps the absorption of hierro in the intestine, strengthening the immune system. Its fibers improve intestinal transit, reduce fat absorption and help control blood glucose.

8. Blue cranberries

Calories in 100 g: 57 kcal and 2.4 g of fiber.

Recommended portion: 3/4 cup.

Blue cranberries are a fruit that has several benefits for health, in the soil it is low in calories, as well as having a high fiber content that helps to control blood sugar levels and reduce LDL cholesterol. In addition, it is rich in antioxidants, reducing inflammation in the body and reducing damage from free radicals.

See all the benefits of consuming these bays.

9. Melon

Calories in 100 g: 29 kcal and 0.9 g of fiber.

Recommended portion: 1 cup in cubes.

Melón helps to reduce weight because it has diuretic properties that help to reduce fluid retention, as it is rich in water. In addition, it is rich in potassium, fiber and antioxidants such as vitamin C, beta-carotene and lycopene.

10. Pitahaya

Calories in 100 g: 50 kcal and 3 g of fiber.

Recommended portion: 1 medium unit.

The pitahaya is a fruit with few calories, rich in antioxidants such as betalains and flavonoids and contains vitamin C, protein and fiber, among other compounds, which favor weight loss, improve the immune system and help control blood sugar and reduce the accumulated grease in the liver.

Find out more about the benefits of pitahaya and how to consume it.

11. Grapefruit

Calories in 100 g: 32 calories and 1.1 g of fiber.

Recommended portion: 1 medium unit or 200 gr.

Grapefruit is a citrus fruit with few calories, rich in fiber and water that helps to increase satiety between meals, reducing food intake. In addition to this, this fruit has good amounts of vitamin A and C, carotenoids and phytochemicals, such as flavonoids, with antioxidant and anti-inflammatory properties.

12. Tomato

Calories in 100 g: 15 calories and 1.2 g of fiber.

Recommended portion: 1 medium unit or 150 gr.

The tomato is a fruit rich in vitamin C, A, K, potassium and lycopene, a potent antioxidant. In addition, tomato has diuretic, anti-inflammatory properties, is low in calories and rich in fiber, helping to reduce body weight.

Find out more about what the tomato is for and how to consume it.

13. Duration

Calories in 100 g: 44 calories and 2.3 g of fiber.

Recommended portion: 1 medium unit or 180 gr.

Durability is rich in fibers, antioxidants, such as carotenoids, polyphenols and vitamin C and E. Due to its bioactive components, it lasts helps to improve bowel function, reduce fluid retention, helping to eliminate toxins from the body and lose weight, it has reduced the feeling of satiety.

14. Ciruela

Calories in 100 g: 46 calories and 1.4 g of fiber.

Recommended portion: 1 and 1/2 medium unit or 100 gr.

This fruit can help to reduce weight, as it is rich in fibers that reduce digestion time and increase the feeling of satiety during food, which reduces appetite. In addition to this, this fruit contains polyphenols that have an anti-adipogenic effect, that is, it helps to reduce the formation of adipose tissue in the body.

15. Raspberry

Calories in 100 g: 49 calories and 6.7 g of fiber.

Recommended portion: 1 cup (120 g approximately).

The raspberry is a fruit that is characterized by being rich in several bioactive compounds, such as anthocyanins, quercetin, vitamin C and ellagitannins, which help in the prevention of various chronic diseases such as diabetes, obesity. Raspberries are also rich in fiber, vitamins and minerals, in addition to being low in calories, being an excellent fruit to help reduce weight.

Discover other benefits of la frambuesa for health.