Fruit is one of the pillars of a healthy diet, but it can also hinder weight loss efforts by driving unruly spikes in blood sugar.
To maintain a healthy weight, experts recommend fruits with a lower glycemic index over tropical fruits like mangoes.
Sarah Pelc Graca, a certified Precision Nutrition Level 1 nutrition coach, explained: “While fruits contain natural sugars, they also provide fibre, vitamins and antioxidants.
“Berries, apples, pears and citrus fruits are good options because they have a relatively low glycemic index compared to tropical fruits like bananas and mangoes.
Adding fruits to the diet will support healthy weight loss
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“It’s important to note that while choosing the right carbohydrates can support your efforts to reduce belly fat, paying attention to the amount of calories consumed from all types of foods is also crucial for success.
“This is because a calorie deficit (where one consumes less calories than their body burns) is required to lose weight.”
Chris Pruitt, Certified Personal Trainer and CEO at WorkoutHealthy.com confirmed that complex carbohydrates are some of the best foods for weight loss.
“Foods rich in soluble fibre, a type of complex carbohydrates, are particularly effective at reducing visceral fat around the midsection.
“Oats, barley, legumes and fruits like apples and oranges are excellent choices that can help manage weight and reduce belly fat.”
There is no evidence eating fruit at a certain time of the day will boost weight loss, but there are practical ways to eat it to burn fat.
Health experts at VeryWell Health point out that when weight loss is the goal, simply adding fruit to the diet isn’t enough.
They also point out that fruit juice can contain as much sugar as soda and could contribute to weight gain if consumed in large amounts.
“If the goal is to lose weight, choose fruit to replace calorie-dense sweet and processed foods,” said the nutrition experts.
“Fruit should be part of a varied diet that includes vegetables, whole grains, lean proteins and dairy.”
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Fruit is an essential component of a healthy diet
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While apples, berries, pears and citrus help burn fat, other foods can tackle issues like bloating.
Nutritionist Guna Bilande, of Weight Loss Riga, claimed pineapple, ginger and cucumber have a remarkable capacity for flattening the stomach area.
Rich in vitamins C and B6, as well as manganese and dietary fibre, pineapple not only aids digestion but also boosts immunity and promotes overall well-being.
“Cucumbers hydrating and contain enzymes that promote digestion,” the expert explained.
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
