CrossFit 623 - Fruits that Help in Your Weight Loss Efforts

If you’re trying to lose weight, you probably already know that to achieve your goals you must exercise and eat right. Just like exercise can be enjoyable, depending on the activity you choose to do, eating right can be enjoyable too. For example, the Paleo Diet has proven to help burn excess fat and it offers a wealth of delicious foods to choose from; many of which include a wide variety of fruits and as we all know, fruits are delectable. The following information lists fruits that can help in your weight loss efforts and are known to be fat reducing.

List of Fat Reducing Fruits

Here is the ultimate list of fruits that help burn fat and keep it off.

1. Apples

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Apple

Jim Stoppani, PHD explains the benefits of apples and an experiment conducted on the effects apples have on the body in a Muscle & Fitness write-up.

The Nippon Sport Science University team gave male rats apple polyphenols or a placebo for three weeks, and measured their bodyfat, force (strength) and muscle fatigue before and after the three-week trial. As reported in a 2007 issue of Medicine & Science in Sports & Exercise, the rats given the apple polyphenols had about 30% less bodyfat compared to the placebo group because the polyphenols increased the activity of genes that spur fat-burning.

The researchers also discovered that the rats in the apple polyphenols group gained nearly twice as much strength and avoided muscle fatigue much longer than the rats given the placebo. They speculated that the increased use of fat for energy may have allowed the rats to resist fatigue longer.

In a University of Arts and Sciences study, the researchers gave more than 70 obese male and female subjects 600 mg of apple polyphenols or a placebo per day for 12 weeks. They measured the subjects’ LDL (bad) cholesterol, total cholesterol, bodyweight and abdominal fat at the beginning and end of the study and found that those supplementing with apple polyphenols lost significantly more abdominal fat and bodyweight, and had lower total cholesterol and LDL cholesterol levels compared to the subjects taking the placebo.

To increase your own muscular strength and endurance, as well as get leaner and lower your cholesterol levels, take 500 mg of apple polyphenols in capsule or pill form before breakfast and dinner. In addition, eating a large apple (with the skin on) with your preworkout protein shake will provide about 200 mg of polyphenols, 30 grams of low-glycemic carbs, more than five grams of fiber and about 110 calories.

2. Apricots

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HowStuffWorks has a great article that talks about apricots being a natural weight-loss food.

Apricots are also abundant in good-for-your-heart soluble fiber, which helps lower blood cholesterol levels. But the real heart-healthy news about apricots is that they are brimming with beta-carotene, an important antioxidant that’s a member of the vitamin A family. Researchers have linked beta-carotene-rich foods to the prevention of certain cancers, cataracts, and heart disease.

Since this fruit’s season is short and sweet, canned and dried apricots offer a delicious alternative to fresh. Canned apricots, unfortunately, are not nutritionally equivalent to the fresh variety; sugar is often added during the canning process, and the high heat used in the process cuts the amount of beta-carotene and vitamin C in half.

The drying process concentrates the carbohydrates, so a single serving contains a hefty amount of calories. In fact, a half-cup serving of dried apricots yields three times the calories of a single serving of fresh. So read the labels and pay attention to serving sizes to make sure your portions don’t play a role in a calorie overload.

3. Avocados

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EatThis’ 8 Reasons Avocado is a Perfect Weight Loss Food does an excellent job of covering all the benefits you receive when eating the fruit. Yes, fruit. Avocados are single-seeded berries that are native to Mexico.

Pre-workout supplements claim to give you that extra boost you need to sweat it out for just a little longer than usual. According to researchers, eating avocado can provide the same energy boost, naturally. A study in the American Journal of Clinical Nutrition compared the effects of a three-week diet high in palmitic acid (saturated fat) to an equi-caloric diet high in oleic-acid (monounsaturated fats). The subjects followed each diet for three weeks at a time, during which researchers assessed physical activity and metabolic rate after eating. The results? Physical activity was 13.5 percent higher during the high oleic-acid diet and post-meal metabolism was 4.5 percent higher as compared to the palmitic stretch. Bottom line: swap fried foods, baked goods and butter for snacks and oils that are high in monounsaturated fat like fresh avocado or avocado oil for a clean energy boost that keeps your metabolism burning, even after you’ve left the gym. You’ll lose that fat belly in no time.

4. Bananas

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A Zen to Fitness writer discusses how the starch in bananas can do the body good and how she once avoided bananas altogether, but not anymore.

I have to admit that I was once also skeptical of bananas and thought they were best left in the tropics where they belong. This couldn’t be further from the truth as bananas are not only nutritious but hold a host of other unique health benefits. A few months a go I wrote a post on resistant starch which is basically a type of carbohydrate which is not only resistant to digestion but holds a some of big benefits:

The undigested starch helps nourish the guts lining and feeds the bacteria in the digestive system. Specifically helping colon health.

A consistent intake resistant starch (RS) has even been shown to increase fat oxidation. This is basically due to the RS changing the order in which food is burnt. By default our bodies will burn off carbohydrates first then move on the fat and protein. When we ingest RS the dietary fat we have just eaten is first in the firing line and gets oxidized for energy before being stored as excess adipose tissue.

5. Blackberries

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Erin Coleman, writer for Livestrong, discusses blackberries and weight loss in an article that offers a comprehensive understanding of how the fruit benefits the body.

Because blackberries help fill you up, but are low in calories, they make an excellent addition to any healthy weight-loss meal plan. However, because blackberries lack some essential nutrients that help enhance weight loss, don’t overindulge in blackberries during your weight-loss journey. The main determinant of whether or not you’ll be successful losing weight is your total daily calorie intake.

Blackberries contain a large amount of water, which is why eating them is a low-calorie way to fill you up during weight loss. One cup of raw blackberries provides you with only 62 calories, according to the USDA National Nutrient Database. Calorie recommendations for weight loss usually range from about 1,200 to 1,600 calories daily, according to the National Heart, Lung, and Blood Institute.

Blackberries are packed with dietary fiber, containing 7.6 grams of fiber per cup, reports the USDA. High-fiber diets enhance weight loss in obese individuals, according to the article, “Health Benefits of Dietary Fiber,” published in 2009 in “Nutrition Reviews.” Authors of the article recommend consuming 14 grams of fiber for each 1,000 calories you eat — which is 16.8 grams when eating 1,200 calories a day and 22.4 grams of fiber daily when following a 1,600-calorie weight-loss plan.

6. Blueberries

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When someone mentions superfoods, more often than not, the first food that comes to mind is blueberries. However, what most don’t know is that blueberries are not only good for the body as a whole, but for losing weight too as Popsugar writer Nicole Perry explains.

Already considered a superfood, blueberries now have another benefit, discovered in a University of Michigan lab: a diet rich in blueberries may help diminish belly fat. Although the study was performed on rats, researchers found that the beneficial decrease of belly fat occurred in both of high- and low-fat diets, which leads them to believe blueberries affect the way the body stores and breaks down sugar. While more research is needed on humans, these findings back up data from earlier studies on the benefits of blueberries on male populations at risk for heart disease. All good news since abdominal fat has been linked to both heart disease and diabetes, even in individuals with a normal BMI.

Don’t count the benefits out in colder months either! The antioxidants found in the berries, which also create their rich hue, are not affected by freezing. Frozen blueberries do lose a small amount of their vitamin E content though, as well as a bit of beta carotene.

7. Cantaloupe

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Burn Fat Formula has a blog post called Cantaloupe is One of the Best Partners in a Fat-Burning Plan and the writer describes in detail how the fruit helps shed excess fat.

Cantaloupe is one of the most popular fruits that are excellent to be eaten daily. Watch this video for easy and convenient ways of eating cantaloupe.

Actually, cantaloupe, just like any other fruit, is not yet proven to burn fat in humans. But it does avoid the development of too many fats in the body.

Let’s look at the nutrients that make cantaloupe as one of the best partners in a fat-burning plan.

Low calorie. A 100 g cantaloupe contains 34 calories only. This is a very small amount which is not harmful when you are into activities on how to lose weight naturally. Remember how many times you have heard people inquiring about the calories in foods, or how advertisers claim that their products are low in calorie. The reason is that, if you want to know how to lose weight naturally, avoid foods that are high in calorie.

Very low fat. Of course, if you are looking for the best way to burn fat, you don’t want to consume foods that are high in fat. Cantaloupe has 0.19 g of fat only per 100 g.

8. Cherries

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If you wondering just how beneficial cherries are for you, simply ask Dr. Axe! In his article, Benefits of Cherries, the doctor explains the disease preventing and fat burning aspects of the fruit.

Cherries are popular because of their sweet and juicy characteristics, but more and more research suggests that cherries are extremely beneficial to your health too. The nutrients and bioactive components in cherries support their preventive health benefits; cherry intake is associated with the prevention of cancer, cardiovascular disease, diabetes, inflammatory diseases and Alzheimer’s disease. The benefits of cherries come from their high levels of antioxidants that fight free radical damage and protect our cells. Recent research also indicates that cherries help remove excess body fat and increase melatonin, supporting a healthy sleep cycle.

In a 2009 study that was published in the Journal of Medical Food, rats that received whole tart cherry powder for 90 days, mixed into a high-fat diet, didn’t gain as much weight or build up as much body fat as rats that didn’t receive cherries. Tart cherry intake was associated with reduced concentration of fats in the blood, percentage fat mass and abdominal fat weight.

The rats’ blood showed much lower levels of inflammation, which has been linked to diseases like heart disease and diabetes. By consuming tart cherry juice, or a cherry supplement, you reduce inflammation and lipids in the blood, which lead to heart conditions and weight gain.

9. Clementines

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The following information is provided from Style Craze and discusses the weight loss benefits of eating clementines; however, you can learn about all the benefits of this fruit by reading the whole article.

Clementines help you a lot with the task of shedding extra pounds as they contain very low quantities of fats and calories. Furthermore, thanks to being succulent, they suffice the stomach when you are hungry, thus helping you to quickly reduce excessive weight.

Like its other family members, the clementine also happens to be rich in vitamin C, a vitamin that should be taken externally as the human body can’t produce it inside. Regular consumption of clementine fills your body with vitamin C, thus keeping various diseases such as high blood pressure and hardening of arteries etc. at bay. Additionally, vitamin C is also known to play a role in boosting the human immune system and fighting cardiovascular disorders.

10. Coconut

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Authority Nutrition’s Kris Gunnars has a very informative article about the benefits of coconut oil and how it can aid in your weight loss journey.

Coconut oil is the world’s most weight loss friendly fat.

It contains a unique combination of fatty acids with powerful effects on metabolism.

Several studies show that just by adding coconut oil to your diet, you can lose fat, especially the “dangerous” fat in the abdominal cavity.

One important property of coconut oil is that it is “thermogenic” – eating it tends to increase energy expenditure (fat burning) compared to the same amount of calories from other fats.

In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about 120 calories per day.

Several other studies confirm these findings. When humans replace the fats they are eating with MCT fats, they burn more calories.
Therefore, a calorie from coconut oil is NOT the same as a calorie from olive oil or butter (although these fats are perfectly healthy too).

11. Cranberries

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Brainy Weight Loss offers a comprehensive explanation of the health benefits associated with cranberries and how they help with burning fat.

Recently, researchers from the University of Laval and Wisconsin-La Crosse have found that fresh cranberries improve circulation, increasing plasma antioxidant levels and reducing the risk of heart disease.

They’ve also demonstrated that fresh cranberry juice increase the blood levels of good cholesterol (HDL) and reduce the oxidation of bad cholesterol (LDL), making it less likely to enter artery walls.

So if you’re struggling to lower your cholesterol levels naturally or worried about cardiovascular problems, cranberries can help your condition.

With a high iodine content (400 mcg/half cup), fresh cranberries are also part of the best diet for hypothyroidism.

As you can see, these incredibly valuable berries provide weight loss and general health benefits far beyond essential nutrition.

Due to their widely recognized health benefits including their help in weight loss, cranberries are commonly available in the marketplace: fresh, dried, juice concentrates and cocktails, dried powdered capsules, extracts, and herbal teas – you’ll find them everywhere.

12. Dates

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While dates can be beneficial for some aspects of weight loss, Jessica Bruso with Livestrong suggests that if you are eating fruits solely for weight loss, you could choose others that have more of an impact. Nonetheless, dates are good for you and they can aid in burning fat.

People who eat more fruits and vegetables tend to lose more weight than those who consume less of these nutritious foods, according to a study published in “Nutrition Research” in April 2008. Dates, however, many not be a very good fruit choice if you are trying to lose weight. While they are high in fiber, which can help with weight loss, they are also relatively high in calories and energy density.

Foods that are low in energy density, or calories per gram, help you lose weight by filling you up without providing a lot of calories. Dates and other dried fruits are a lot higher in energy density than fresh fruits, so the Centers for Disease Control and Prevention recommends that you choose dried fruits less often. Dates have about 2.8 calories per gram, which means they are medium-energy-density foods. Most fresh fruits have 1.5 calories per gram or less, making them low or very low in energy density.

13. Figs

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Swati Kapoor, who writes for Practo, discusses dried figs and the health benefits associated with them, including being high in fiber, rich in vitamins, and being a good source of calcium.

Figs can be eaten either fresh or dry and has a sweet taste and variety of health benefits that it provides. Though in India fresh Figs are not easily available but can be found in the form of dry fruits popularly known as Anjeer. The high amount of calcium, iron and potassium present in it along with the high amount of fiber and low fat makes it a healthy food to include in your diet which can be eaten alone or mixed in yogurt, salad and toppings on cereals and oatmeal.Read more about benefits of yogurt.

Figs are nutritious but do they help in weight loss? Lately figs are becoming popular with nutritionists that are recommending it as a part of weight loss diets.

14. Grapefruit

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Derek Bryan with SF Gate answers the age old question, “will grapefruit burn up body fat?” in a recent writ-up.

According to a 2006 study published in the “Journal of Medicinal Food,” eating half a grapefruit before a meal three times a day is associated with significant weight loss. Groups of obese individuals were assigned to eat half a grapefruit, drink 8 ounces of grapefruit juice, take a grapefruit capsule or take a placebo capsule. The fresh grapefruit, grapefruit juice and grapefruit capsule groups reported greater weight loss after 12 weeks than the placebo group, suggesting that certain components of grapefruit facilitate weight loss and fat loss.

15. Grapes

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OrganicMedic recently wrote about the benefits that dark grapes have on the body, including how grapes can increase fat burning.

Foods, such as dark grapes, which contain high amounts of ellagic acid, can increase fat burning process of the body, especially in the liver. This means that it is effective in helping the liver become more functional and healthy, which is a great help for those who are obese. However, scientists are still unsure as to whether or not the grape variety is the next best thing in losing weight. Based on the findings, the compound can improve metabolism, but it does not guarantee improvement of body weight.

Still, you can add dark grapes to your diet, especially if you are trying to lose weight. This is because it can reduce harmful fat accumulation in the liver and boost your body’s fat burning ability. Although additional research is necessary to determine whether dark grapes can help you lose weight, they can definitely aid you in your diet plan. With high fiber and low calorie content, these grapes are a healthy snack to grab when you go hungry.

16. Honeydew

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Wow Weight Loss has an interesting write-up on honeydew melons that discusses how the fruit helps with keeping off unwanted pounds.

When people think about healthy eating or weight loss, they often think of either cantaloupe melon or grapefruit. However, the honeydew melon is one of the best snacking choices you can make when seeking to squash a sweet craving.

The honeydew melon has origins in France. A single, slim wedge of honeydew melon contains all of your daily recommended vitamin C, which helps to heal wounds, lower blood pressure and stimulate energy! This melon also has about 64 calories per serving, not bad. In fact, this melon is 90% water, making it close to the perfect food.

With the first weekend after the holiday season upon us, some of you might have to fight a Christmas cookie craving. Use honeydew melon. It is super sweet and the perfect snack if you’re seeking chocolate or candy (even baked goods). We here at WOW! Weight Loss suggest adding it to your breakfast regime or lunch salads. It is perfectly delicious on its own or tossed into a vanilla soy smoothie.

According to the LA Times, “Fruit consists of energy-giving fructose (lower on the glycemic index), a number of important minerals and vitamins, phytochemicals, in addition soluble fiber for much better overall health, digestion of food as well as blood glucose levels management.” We’ve known this for a long time, which is why balancing whole foods is important when it comes to leading a healthy lifestyle and/or weight loss.

17. Kiwis

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HowStuffWorks has an article called Kiwi: Natural Weight-Loss Food that informs readers about how the nutrients found in this green fruit can aid the body.

Kiwifruit is also a very good source of dietary fiber. Diets that contain plenty of fiber can reduce high cholesterol levels, which may reduce the risk of heart disease and heart attack. Fiber is also good for filling you up and suppressing your appetite — a great advantage for those wanting to lose weight.

Kiwifruit is literally filled with fiber. All those little black seeds combine for a good dose of insoluble fiber, which aids digestion by decreasing the transit time of stools through your system. But kiwifruit also offers soluble fiber, providing bulk that promotes the feeling of fullness — a natural diet aid. By creating gel-like substances that trap bile acids, it has the potential to reduce blood cholesterol levels.

Kiwis are brimming with vitamin C, which is essential for healthy gums and important for wound healing, and boasts ample amounts of good-for-your-bones magnesium and heart-healthy potassium. Kiwis are also full of flavonoids and carotenoids, offering great antioxidant protection. Flavonoids also improve the integrity of blood vessels, and they decrease inflammation.

18. Kumquats

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Diet Bites explains what kumquats are and the caloric intake associated with the fruits.

Five kumquats contains about 55 calories while one fruit equals about 13 calories.

Three and one-half ounces of kumquats contains about 55 calories.

This tiny fruit can add oomph to your weight loss plan.

Kumquats are not a true citrus fruit, belonging to the Fortunella species. Their name meaning is quite pretty: golden orange.

19. Lemon

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There is a great Yahoo! Beauty article that answers the question of whether or not drinking lemon juice actually burns calories.

Lemon juice is packed with vitamin C, which, apart being good for your overall health, could benefit your fat-burn potential. Research in the Journal of the American College of Nutrition shows that people with adequate levels of vitamin C burn 30 percent more fat during high-intensity workouts that those with sub-par levels.

Lemon juice is also rich in pectin, a type of fiber that, according to the U.S. Department of Agriculture, may prevent blood-sugar spikes by delaying how long it takes for food to leave your stomach. Both could mean good things for any weight-loss efforts.

But you don’t have to start juicing lemons to up your intake of either nutrient. You can get vitamin C out of just about any piece of produce—and bell peppers, kiwis, broccoli, kale, papayas, and strawberries are all particularly packed. Meanwhile, apples, oranges, and grapefruits are some of the best pectin sources around.

So, yeah, adding lemon juice to your diet is good for weight loss. But is it any better than eating a piece of fruit and washing it down with a glass of water? Probably not.

20. Lime

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Does eating limes burn fat? Michelle Kerns with Demand Media answers this question and explains the benefits lime has.

It’s a myth that certain foods can burn fat, says West Virginia University. No one food — cabbage soup, grapefruit, limes — can help you lose fat without extra effort. However, limes are a good addition to a balanced, calorie-controlled, low-fat diet. They contain nutrients that may help promote weight loss, and their juice and zest add flavor to food without added calories.

Eating a diet rich in fiber may lower your risk of obesity, reported a “Nutrition Reviews” article published in 2005. Soluble fiber slows your digestion rate and can help stave off hunger by keeping your blood sugar level stable. Insoluble fiber gives you a full feeling without adding extra calories. Limes are rich in both types of fiber, with about 2 total grams in every medium-sized fruit. Try adding chunks of fresh lime to your salads, roasting slices with meat or poultry, or adding preserved limes to stews or pasta dishes.

21. Lychees

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David Gutierrez is a staff writer for Natural News and he does a great job of explaining the lychee fruit and how it can boost endurance.

Lychee is an Asian fruit covered with a rough, pinkish, leathery rind. Inside, the fruit consists of a translucent white, edible pulp that is juicy and sweet. Fresh fruits can be found in season at Asian and specialty supermarkets, or the fruit can be purchased canned, dried, or in the form of jams and sauces year-round.

Lychees are particularly high in antioxidants, including varieties that are known to help the body oxidize (metabolize) fat. Confirming the real-world benefits of the fruit, a recent study found that compared with people in a placebo group, people who took a lychee extract for two-and-a-half months but did not follow any diet or exercise plan experienced a significant decrease in weight and belly fat, and a significant increase in levels of a weight loss-promoting hormone.

22. Mandarins

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Livestrong’s Sarah Thompson lists all of the benefits that you receive from eating mandarins, which includes lowering cancer risks, being a vitamin source, and lowering cholesterol.

Mandarin oranges, sometimes called tangerines, are common additives in culinary cuisine. Their halves are placed into main dishes, salads and desserts, such as gelatin and pudding. The oil from mandarin oranges is used in tasty treats, providing flavor for candies, gum and ice cream. However, mandarin oranges do more than provide a pleasing taste. This citrus fruit has multiple health benefits, from reducing the risk of cancer to weight loss.

Mandarin oranges are a good source of dietary fiber, with 3 grams of fiber per 100-gram serving. Regularly eating fiber helps you feel fuller longer, reducing your desire or need to eat more food, assisting in weight loss. Women should consume about 25 grams of fiber daily, and men need about 38 grams. Adding mandarin oranges to your meals often can supply you a significant part of this daily requirement.

23. Mangos

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Diet Health Club explains all of the ways that mangos can help people when trying to lose weight in this recent article.

The key to losing weight is to burn off more calories than you consume and also to consume nutrient dense foods that will help you to stay feeling full and thus satisfied. This is where eating a mango for reducing weight comes in. A mango is a rich source of antioxidants and fiber and thus is beneficial for anyone who wishes to lose weight. Studies have shown that mangoes provide about 12 per cent of the daily recommended intake of fiber. A mango provides 3 grams of fiber which helps you to feel full longer and thus ward off any cravings. Eating mangoes to lose weight is recommended as it is a natural fruit which helps to burn fat and calories.

There are many mango benefits in weight loss. Apart from losing weight, the mango is a fruit that is packed with other nutrients which have health benefits as well. You may be wondering how mango benefits in weight loss. Read on to find out more on this. A mango helps one to lose weight because it is a nutrient dense food. It is a good source of antioxidants and fiber and thus helps one to lose weight. Mangoes are low in calories, do not contain sodium, fat or cholesterol and have a high amount of vitamins and minerals in them. As it is low in calories, it helps one to lose weight and prevents obesity as well. The fiber content in mangoes also helps to keep one feeling full for a longer period of time.

24. Nectarines

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Chron’s Live Healthy section has a great article written by Erin Coleman that tells readers about the benefits on one’s weight that nectarines can have.

Eating nectarines as part of a well-balanced, reduced-calorie diet can help you lose weight. A study published in a 2010 edition of the journal “Nutrition” found that increasing your intake of fruit may help you to lose weight. However, your total calorie intake determines how successful you’ll be at losing weight.

Low-calorie weight-loss diets generally range from 1,000 to 1,600 calories a day, according to Weight-control Information Network. While inactive women generally need 1,000 to 1,200 calories, active women and men usually require 1,200 to 1,600 calories daily for effective weight loss, reports the National Heart, Lung, and Blood Institute. If you regularly exercise at high intensities or for long durations, you may require additional calories. Adding nectarines to your meal plan can help you meet your calorie goals for weight loss.

25. Olives

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In another Live Healthy article on Chron, this one by Jessica Bruso, the benefits of eating olives for weight loss is explained and backed up with scientific research.

Eating diets higher in fat can still be effective for weight loss as long as the fats are healthy fats. A Mediterranean diet containing approximately 35 percent fat, with much of this fat coming from olive oil and nuts, can result in at least as much weight loss as a low-fat diet with no more than 30 percent of calories from fat and may have more favorable effects on blood sugar levels, according to a study published in “The New England Journal of Medicine” in July 2008.

Olives and nuts are both high in healthy monounsaturated fats, which may help improve your cholesterol levels. The University of Illinois Extension recommends getting most of your fat, approximately 12 to 20 percent of your calories, in the form of monounsaturated fat. While diets high in carbohydrates tend to increase fat deposits around your belly, diets high in monounsaturated fats seem to cause fat to be deposited away from your belly, according to a study published in “Diabetes Care” in June 2007. If you get your fat as mainly monounsaturated fat, you can get up to 35 percent of your calories from fat without increasing deposits of abdominal fat compared to a diet with only 12 percent of calories from fat, notes another study published in “The Journal of Nutrition” in July 2004.

26. Oranges

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The following information is in reference to how eating oranges can help with weight loss and it is provided by Healthsomeness.

Fiber comes in two forms, insoluble and soluble. Insoluble fiber does not dissolve in water and adds bulk to your stools, making it easier for you when you go to the bathroom. Soluble fiber dissolves in water to form a gel like consistency, which helps slow down digestion. This is good news especially for people who want to lose weight; the longer it takes for your food to digest, the longer you feel full and so you end up eating less.

Many people do not get the recommended amount of fiber daily, but by increasing your fiber intake, you can help your weight loss efforts. In this study, 240 overweight adults were asked to follow one of two diets. The first was the American Heart Association’s (AHA) diet for preventing heart disease, which meant they had to increase their intake of fruits, vegetables and lean lean meat whilst cutting back on alcohol, sugar and salt. The second diet simply required them to increase their fiber intake to 30 g or more per day.

After 12 months both groups lost weight, with the AHA group losing 2.7 kg and the high fiber group losing 2.1 kg. Even though the weight loss was a little less in the second group, the study showed that by simply increasing fiber intake, you can lose weight.

27. Papayas

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Step to Health does a great job of informing readers about the weight loss benefits papayas offer, which includes advice on how to change your dietary habits to include more of the fruit.

It’s always been said that papaya is the fruit of good health. It has a sweet, pleasant taste and beautiful color. Deep within its wonderful pulp lies a component known as papain, capable of providing huge therapeutic benefits to the body. And that’s not all – you can even lose weight with papaya. Would you like to know how?

Papaya is a tropical fruit known around the world. It is therefore easily found, in order to benefit from it. It is a wonderful diuretic and antioxidant, it possesses a large amount of plant fiber, and very little calories. It also provides a good about of vitamins A, C, and B, calcium, iron and phosphorous. And if that weren’t enough, papaya also helps in weight loss and fighting cellulite.

28. Passion Fruit

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Not only can passion fruit help you to shed excess fat, it also lowers cholesterol, as told by The Joy of Wellness in a recent article they published.

Passion fruit has a long list of health benefits, it is perfect for asthmatics, it has accentuated properties for fighting microbes (antimicrobial), which makes it a great remedy for treating microbes and infections. It is rich in carbohydrates (natural sugars), which makes is a good ally for athletes, dancers, and individuals that have physically demanding jobs. It can also be used to prevent different respiratory problems, like coughs, phlegm, lung problems, colds, emphysema, etc., as well as for sleeping soundly and fighting insomnia. It contains relaxing and sleep-inducing properties. Passion fruit tea can be served before bed to promote good rest. And lastly, it is perfect for weight loss because of its cleansing properties.

In this long list of benefits, you’ll notice that it is rich in phytosterols, elements that help naturally reduce the formation of cholesterol. If cholesterol levels exceed certain amounts, the body will become harmful, causing severe health effects, like obesity. This plant reduces harmful cholesterol and helps control and lose weight. By following a healthy diet and habits, like exercise, these effects will be even more pronounced, making beneficial results noticeable in less time.

29. Peaches

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Cynthia Sass, a writer with Shape, talks about several fruits that fight back when it comes to weight gain, including nectarines, plums, cherries, and peaches.

I look forward to summer fruits all year, and now new research from Texas A & M University finds that a particular type can also help ward off metabolic syndrome and weight gain. Stone fruits, or drupes, which include nectarines, plums, peaches and cherries, contain natural substances that fight inflammation and create a domino effect that protects against diabetes, heart disease, and obesity.

The scientists found that fruits’ phenolic compounds have anti-obesity, anti-inflammatory and anti-diabetic properties. The compounds work on different cells in the body, including fat cells, immune cells and cells that line the circulatory system, to protect them from aging and disease. They also found that each fruit contains similar phenolic compounds, but in different proportions that complement each other, which means that eating a variety is a smart strategy.

30. Pears

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Pear

That’s It says that fad diets make weight loss more challenging and that by simply eating healthier, such as eating pears, is a much better way to reach your fitness goal.

Pears are high in fiber containing nearly 20% of the body’s daily suggested amount of fiber. Fiber also helps the body feel full longer, so eating a healthy between-meal snack, such as an Apple + Pear fruit bar, will keep you going until dinner making it less likely you’ll “over snack.” Fiber helps the body absorb vital minerals and vitamins from food, and it helps maintain digestive system regularity.

Pears serve up an energy boost without a crash. Pears are high in fructose and glucose, so they provide a natural energy boost. Unlike many other fruits; however, pears have a low glycemic index. This low glycemic index results in a slower carbohydrate absorption in the bloodstream. Since this transition is slow, there is no rapid spike and fall of blood sugar. With stable blood sugar, there is less craving for more food.

Pears also help reduce inflammation. Losing weight is difficult without, at least, light exercise. Activity lessens when joint and muscle pain begins. Pear juice has anti-inflammatory properties that help those suffering from medical conditions limiting movement. The more active a person remains; the easier weight loss becomes.

Finally, pears pack a nutritious punch with low calories. Pears contain several vitamins, minerals, and antioxidants with less than 60 calories; pears provide quite an immunity boost and help protect the body from free radicals.

Pears serve the body well by offering a sweet burst of energy and nutrition in an easily digestible snack or as part of a balanced meal. Pears are a beneficial addition to a healthy diet and have the bonus of being a natural weight loss aid, as well.

31. Persimmons

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Persimmon

Get Healthy Get Hot appreciates the health benefits gained from eating persimmons and they’ve created a great write-up on how this fruit can help you lose weight.

If you’ve been yo-yo dieting, trying out every workout trend and fad, or just struggling to shed some pounds, then you may want to consider eating persimmons as a part of your daily routine.

Here are just a few of the ways persimmons can help you slim down and drop those pounds:

They’re loaded with fiber – Persimmons are loaded with 6 grams of fiber each – nearly 25 percent of your entire daily recommended value! Fiber helps keep your digestive system working properly, so you can flush out those toxins and waste, and it digests slowly, so you feel fuller longer (and therefore eat fewer calories!).

They can flatten your tummy – Feeling bloating, constipated or just not your best in the stomach department? Grab a persimmon. Persimmons have long been known to soothe stomach issues, and they can combat bloating, digestive problems and more.

They stave off food cravings – Since persimmons have lots of fiber and pectin – an enzyme that regulates blood sugar levels – they’re also able to help keep your blood sugar in check. This prevents those highs and lows that lead to unhealthy cravings later on in the day.

They’re full of nutrients – A big part of losing weight is fueling your body with the minerals and nutrients it needs. Persimmons can help you do just that. They offer significant amounts of manganese, vitamin C, calcium, vitamin B6 and even folate. Best of all, they’re low-calorie, so they’re easily burned off with your daily activities.

They’re full of water – Persimmons are about 80 percent water, so they’re very hydrating to eat. This is easily important when you’re trying to lose weight, as it keeps your metabolism it its best. Water also helps you flush out toxins, and it helps replenish your body’s fluids after a good workout.

32. Pineapple

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Pineapple

Ask GuideDoc’s Melanie Rolland and she’ll tell you pineapple is good for weight loss. When it comes to choosing fruits, pineapple is one of the best tasting and easiest to prepare.

Pineapple is much more than a delicious treat; it is loaded with essential nutrients and antioxidants that protect your cells from damage caused by exposure to harmful substances. Bromelain, a mixture of substances found in pineapple, has been shown to reduce inflammation, inhibit tumor growth, and prevent excessive blood clotting when given in therapeutic doses.

Eating this superfood and other fruits may also protect your eyes against macular degeneration, according to a study published in the June 2004 issue of “Archives of Ophthalmology.” The substances found in pineapple also aid in energy production and provide support for the immune system.

The benefits of pineapple for weight loss are just one reason to drink the juice of this tasty fruit; there are also some health benefits of pineapple juice for skin. Because vitamin C promotes wound healing and protects the skin against damage caused by exposure to pollutants, drinking pineapple juice can help you get healthy skin without using expensive creams and lotions. Including pineapple in your diet along with carrots and coconut oil you’ll never find yourself complaining about skin issues again.

33. Plums

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Plum

According to HowStuffWorks, plums are a natural weight-loss food and it’s noted for its versatility in regards to the amount of benefits achieved from consuming them.

There are more than 200 varieties of plums in the United States alone, some quite different than others. It pays to be adventurous and explore unfamiliar plums; you’ll find a few new favorites in no time.

If you eat a couple of plums at a time, you’ll get more than a fair dose of vitamins A and C, the B vitamin riboflavin, potassium, and fiber. These nutrients will help protect your cells, keep your heart healthy, and boost immunity. Plums contain phenols, a type of phytonutrient. Phenols are strong antioxidants. The type in plums is particularly good at protecting the fats in our cell membranes and brain, as well the fats circulating in our bloodstream.

The plum’s versatility will offer you healthy weight-loss choices and help keep you from falling into an eating rut.

34. Pomegranate

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Pomegranate

Kevin DiDonato with ProGrade talks about eating pomegranates for keeping weight off and for battling obesity is a recent article detailed below.

Pomegranates have been used for hundreds, if not thousands, of years as a way to better your health.

People have used the leaves, tree bark, flowers, and juice as a way to control symptoms associated with diarrhea, acidosis, hemorrhage, and acute microbial infections.

In fact, it has been shown that pomegranates, due to the high levels of polyphenols, flavonoids, anthocyanin, and tannins, could possess powerful health-related benefits.

According to some research, these powerful molecules found in pomegranates have been shown to possess anti-inflammatory, anti-oxidative, and even anti-tumor effects.

Plus, according to a study in the International Journal of Obesity, pomegranates could play a powerful role in curbing obesity.

35. Raspberries

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Raspberry

Cynthia Sass shares another article about the weight loss benefits of eating fruits and in addition to discussing raspberries, she also shares additional berries packed full of health benefits.

Raspberries have been shown to contain a natural substance called ketones, which are similar to capsaicin, the compound that gives hot peppers their fire. Animal studies have found that raspberry ketones prevented an increase in overall body fat and visceral fat, the deep internal belly fat considered to be most dangerous due to its relationship to an increased risk of heart disease, type 2 diabetes and certain cancers. I love raspberries as is but they’re also great in parfaits, hot or cold cereal, or as a topping for whole grain French toast.

36. Strawberries

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Strawberry

Leo Galland is a writer for The Huffington Post and he discusses the nutritional punch that you get when eating strawberries.

The ellagic acid and anthocyanins found in strawberries aid weight loss in at least three ways:

Chronic inflammation blocks the hormones involved in keeping you lean. Anti-inflammatory foods like strawberries help restore normal function to weight-reducing hormones.

Anthocyanins actually increase the body’s production of a hormone called adiponectin, which stimulates your metabolism and suppresses your appetite.

Both ellagic acid and anthocyanins slow the rate of digestion of starchy foods, controlling the rise in blood sugar that follows a starchy meal. This effect is used to control blood sugar in people with adult-onset (Type 2) diabetes.

37. Tangerines

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Tangerine

Reader’s Digest writer Ian Landau answers the question of whether or not tangerines can keep you healthy and slim. Here is an excerpt from that article.

Scientists fed mice a high-fat, high-sugar diet similar to that of most western societies. One group of mice became obese, with elevated cholesterol and insulin levels, and a fatty liver—symptoms that increase the risk of heart disease and type 2 diabetes.

But mice given nobiletin, a substance found in tangerines, did not gain weight, get a fatty liver, or have elevated blood fats—despite consuming the same diet. These mice also had less fatty build-up in their arteries, which can lead to heart attacks and stroke.

Nobiletin was 10 times more effective than a similar compound found in grapefruit.

Scientists believe that the substance could be of use to humans.

“The nobiletin-treated mice were basically protected from obesity,” says Dr. Murray Huff, who led the research. “This study really paves the way for future studies to see if this is a suitable treatment for metabolic syndrome and related conditions in people.”

38. Watermelon

CrossFit 623 - Fruits that Help in Your Weight Loss Efforts - Watermelon

According to Care2, you won’t only lose weight by eating watermelon, you’ll also help to cleanse your body.

Watermelons are great for hydrating your body in the hot sun. That’s why watermelon is more than just refreshing and tasty. Watermelon is great for cleansing, weight loss and your health. Don’t let its lightness fool you; it’s packed with nutrition.

Watermelon is an inexpensive way to help you cleanse your body and lose weight. A one cup serving of watermelon is only 47 calories. Yes, watermelon is 92 percent water but that other 8 percent is filled with good nutrition and amazing health benefits. Watermelon is recommended by the American Council on Exercise as a good choice of diet food.

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