Unsweetened or minimally processed fruits are excellent snack options for weight loss. This fruit as a diet snack will support overall health and well-being thanks to its abundant nutritional content.
The sweet taste of fruit can also help to satisfy the desire to eat sweets. In turn, this can help keep you from craving fast food and processed snacks, which generally lead to weight gain. However, some fruits may be better for weight loss than others, which is why you have to be smart about choosing fruit for diet snacks.
Here are healthy fruits that you can choose as a diet snack for weight loss:
1. Apple
One medium apple contains 104 calories and 4.8 grams (g) of fiber, so it’s safe to say that eating an apple every day can help you lose weight. A 2015 study focusing on children and adolescents showed that the BMI z scores (adjusted scores that take into account the child’s sex and age) who ate whole apples and apple products were lower than people who did not eat these foods. The group that didn’t eat apples was also noted to be more likely to be obese.
2. Avocado
Half an avocado contains 120 calories and 5 grams of fiber. It’s also a great source of heart-healthy fats, vitamin K, and folate. Avocados can also increase feelings of fullness and reduce appetite, which are factors that can support weight management efforts.
Regular consumption of avocados as a diet snack is also thought to help people maintain a moderate weight. Study participants who were moderate at the start of the study gained significantly less weight over a period of 4-11 years than those who did not eat avocados regularly.
Diet Snacks That Are Also Good for the Heart: Bananas
One banana contains 112 calories and 3.3 grams of fiber. Bananas are also rich in potassium, which is important for heart health. Thanks to their sweet taste and high fiber content, bananas can increase feelings of fullness and reduce sugar cravings. They are also a healthy snack that is very easy to carry around.
3. Kiwi
In one kiwi fruit contains only 44 calories and 2.3 grams of fiber. According to U.S. Office of Dietary Supplements, each medium-sized fruit contributes 71 percent of a person’s daily value of vitamin C. A 2018 study reported that individuals with prediabetes who ate two golden kiwis daily for 12 weeks saw a reduction of 3 centimeters in their waistlines. They also experienced reduced blood pressure and increased levels of vitamin C.
4. Melon
Melon is a fruit that is also low in calories and has a high water content, which makes it very weight loss friendly making it perfect for a diet snack. In 150-160 grams of melon they provide only a modest 46-61 calories. Despite being low in calories, melon is rich in fiber, potassium and antioxidants, such as vitamin C, beta-carotene and lycopene. Also, consuming fruits with high water content can help you lose those extra pounds.
Melons can be enjoyed fresh, diced, or balled to liven up fruit salads. They’re also easy to mix into fruit smoothies or freeze into fruit popsicles.
5. Orange
Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling. In fact, oranges are four times more filling than croissants and twice as nutritious as muesli bars.
While many people consume orange juice rather than orange slices, studies have found that eating whole fruit not only results in less hunger and calorie intake but also increases feelings of fullness. Therefore, if you are trying to lose weight, it might be better to eat oranges than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.
Those are some healthy fruits for diet snacks. However, as long as the diet is aimed at losing weight, also make sure to meet nutritional needs. The easy way is to consume supplements and vitamins.
