The 5 Best Fruits for Weight Loss (5 ผลไม้ที่ดีที่สุดสำหรับการลดน้ำหนัก)

A balanced diet is an essential part of any effective weight loss plan, and fruit is just as important as vegetables, whole grains, and dairy

In fact, a study published in the New England Journal of Medicine that looked at more than 120,000 men and women found that participants who added fruit to their daily diet lost nearly half a pound over a four-year period.

That may not sound like much, but the right intake of the good fruits can help to support healthy weight loss.

The U.S. Department of Agriculture recommends a serving of fruit with every meal, but knowing which fruits provide the most fat-burning and appetite suppressing potential can be tricky.

Here’s a look at five of the fruits that best promote weight loss.

1. Grapefruit (เกรปฟรูต)

Perhaps the fruit most commonly identified with weight loss is the grapefruit. This super food contains just 36 calories per half-grapefruit serving, along with zero grammes of fat.

And not only does it barely weigh in on a daily calorie count, but it is also full of Vitamin C. According to World’s Healthiest Foods, grapefruit contains 78 percent of your daily Vitamin C requirement and may even be associated with fat loss.

Grapefruit also helps regulate insulin function, as evidenced in a 2006 study published in the Journal of Medicinal Food. Individuals that ate half a grapefruit before each meal showed healthier insulin levels than those in a placebo group, and also lost more weight—by nearly one kilogramme.

The best time to eat half a grapefruit is in the morning. Breakfast is already vital to weight loss, and filling that mealtime with a grapefruit is a great way to kick off the day and start up the metabolism.

2. Watermelon (แตงโม)

The symbol of summer, watermelon may also have potential as a symbol of weight loss. Watermelon is aptly named as it is full of water and can keep the body hydrated on a hot summer’s day.

And with more water comes more weight loss. According to the American Dietetic Association, drinking just one or two glasses of water before every meal will decrease your caloric intake for that day by 13 percent.

Watermelon is also only 30 calories per 100 grammes, making it a great snacking option. Its electrolyte properties also make it a natural choice for supporting energy levels that may become depleted during exercise.

3. Papaya (มะละกอ)

Exotic fruits like the papaya are another excellent choice in aiding in weight loss. Papaya skin contains an enzyme called papain, which improves digestion and therefore quickens the metabolism.

And, like grapefruit, papayas contain a high concentration of Vitamin C. They also provide significant quantities of folate, potassium, Vitamin A, Vitamin E, and Vitamin K. These vitamins regulate everything from digestion to muscle building, which is an important part of becoming slimmer.

Papayas are high in fibre, as well, and can be a filling snack on a hot day.

4. Apples (แอปเปิ้ล)

Apples not only keep the doctor away— but they also provide a high source of fibre. In fact, a single apple contains about 15 percent of your daily recommended intake.

Fibre is vital in filling the stomach and keeping it satisfied. By expanding in the stomach, it pushes against the lining and sends signals to the brain that the body no longer needs food. And, because it takes more time to break down than other food substances, it increases the metabolism and gives off more energy.

The best way to eat apples is as a snack replacement. With just 81 calories per average-sized apple, that’s a pretty good deal.

5. Berries (เบอร์รี่)

Strawberries, raspberries, blueberries, and blackberries are fruits that are also high in fibre. And, because they’re sweeter than most other healthy foods, they satisfy cravings for sugary things. And with about 83 calories per cup, there’s a significant benefit regarding keeping caloric intake under control.

Like apples, the high fibre content of berries keeps the stomach satisfied and overeating at bay. And because they contain a high amount of antioxidants and phytonutrients, they also maintain the body healthy.

Antioxidants don’t play a direct role in fat burning like other natural substances, but they do operate as damage control when the body is losing weight. That’s because as fat breaks down, free radicals and other harmful toxins are released into the body, which could compromise the immune system. Antioxidants neutralise these free radicals and keep the body operating normally.

Berries to make a great snack, and if they are out of season, frozen quantities are always available.

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