Guest Post by Melissa.
Editor's Note - I removed all references to the word "superfood" and replaced it with "useful food" or similar wording. I find that word to be problematic, because it tends to imply that the food is somehow special or magical. While it is true that many foods have special properties or have lots of specific nutrients or minerals, that trait of being useful in some way is pretty much universal of all vegetables, fruits, berries, nuts, etc. I also find that people have a tendency to use the word "superfood" in the same way some people use the words "new and improved", "exceptional", "hassle free", "perfectly honest", etc. As a result I have gone through the following guest post and removed any word I feel is unnecessary words designed to sell you on a product.
There is a myriad of ways to shed off your unwanted pounds and get back into shape.
Not all diets and slimming solutions, of course, are bound to work. Some might even leave you feeling hungrier and more miserable than ever.
The truth is, when it comes to weight loss, there are no shortcuts. If you really want to lose weight and keep it off, it’ll take commitment to a lifestyle change. This means eating more nutritious food, sticking with healthier food choices, and totally junking the junk food.
Moreover, to prevent further weight gain and support your weight loss goals, you’ll also need to include exercise or some form of physical activity in your plan.
When it comes to diet and weight loss, a boost in your daily fruit intake has proven beneficial as well.
Here are five fruits that you can incorporate into your daily diet to help you cut back on a few pounds.
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| Good Fat? Maybe, but overeating Avocados is still Fattening. |
Avocado has grown increasingly popular among the health-conscious over the years, for good reason.
Considered an useful food, avocado contains a variety of vitamins and minerals: vitamin K, folate,
vitamin C, vitamin B6, and potassium, to name a few, are all present in this fruit.
Avocado is also high in fat-- the good kind-- as it contains the same sort of fatty acids found in
olive oil, which makes it "heart friendly". This pear-shaped fruit can lower cholesterol levels,
prevent certain cancers, and protects the eyes.
Editor's Note - It is possible to become fat by eating too many avocados. Avocados have a bad rep amongst the vegan community because far too many vegans have become addicted to avocados as a source of energy/fat and end up gaining weight instead of losing any. I have known many vegan friends who ended up putting on weight because they got addicted to eating avocados every day, so be forewarned.
Compared with other fruit, avocado is loaded with fiber. Fiber helps speed up the metabolism
by burning fat and boosting your energy. This means avocado can help you feel full and satiated
longer, and thereby curbs your appetite.
Adding avocado to your diet is easy. One of the most popular recipes that requires avocado is
guacamole-- but if you don’t have the time to whip some up, you can always just mash the fruit
and spread it on your toast like butter, and you’re good to go.
2. WATERMELON
Watermelon is a fruit that you can eat while drinking it, or drink while eating it. Depending on
how you munch on it, you can even treat half of your face to an amusing wash as well.
This is because watermelon is about 92% water. This gives the fruit a refreshing feel that is
perfect for summer picnics and beach getaways.
Distantly related to cucumber, pumpkin, and squash, you can be sure that watermelon is likewise packed with nutrients such as Vitamin A, Vitamin C, beta-carotene, antioxidants, and amino acids.
A two-cup serving of watermelon has about 15-20 milligrams of lycopene, a phytonutrient
known to promote healthy reactions in the body that can prevent heart, bone, and certain
cancers.
Let your watermelon fully ripen so that you get redder flesh. That way, you can optimize its
lycopene concentration. But don’t be quick to discount the rest of the fruit. The fruit is also rich
in fiber, which helps promote bowel movement. The white part near the rind is known to have
an amino acid that promotes better blood flow and circulation.
Since this fruit is devoid of fat, a serving equivalent to a cup will have only about 40 calories.
That means you can snack freely on it without the guilt. Use watermelon to make smoothies, juice, or
add it to a bed of greens to jazz up your salads.
3. APPLES
An apple a day does keep the doctor away. Or so the saying goes. And since it is such an amazing fruit, apples also keeps the extra pounds at bay.
Like the watermelon, the apple consists mainly of water. If you eat something that is water-rich,
chances are you will feel fuller. This puts off your appetite, thus reducing your cravings.
But that’s not all. Apples are low on the calories but high in fiber. A medium-sized apple, for
instance, only has 95 calories but its fiber content is 4 grams, which accounts for about 16% of
the recommended daily fiber intake for women, and 11% for men. This means apples are good
for your metabolic rate.
The nutrients in the apple can help with blood sugar control, mental health, and Alzheimer’s
disease, and can reduce the risk of mouth, ovarian, throat, and breast cancers with daily
consumption.
There are a lot of recipes and uses for the apple. But the easiest way is just to snack on it in
between meals-- peel included, since most of the nutrients are found in the skin.
4. GRAPEFRUIT
Grapefruit is one of the more popular weight-loss fruits. With colors ranging from white, yellow,
pink, and finally to a fully ripe red, its flavor varies from sour to sweet as well. It is a highly
nutritious fruit with low-calorie content.
Eating half a grapefruit each day ensures that you get all the health benefits that come with this
useful food. Grapefruit has an enzyme that helps kick-start your metabolism. Through a physical
activity like regular exercise, this enzyme is activated and transforms your body’s stored sugar
and fat into energy.
If you have tried all means to break up with your cellulite and you still have not been able to do
so, grapefruit just might do the trick. The bromelain in the grapefruit is known to crush cellulite
build-up. Grapefruit also contains antioxidants that neutralize carcinogens and flavonoids that
lessen the risk of ischemic stroke.
Grapefruit is best enjoyed as an alternative to desserts that are bad for you. It can be added to a
salad or used in a smoothie or a juice. You can also use grapefruit as an essential oil or seed
extracts.
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| A mixed bowl of berries and fruit. |
Completing the list of weight loss- friendly fruits is the berry family. Helping you feel fuller longer for fewer calories, berries are also an antioxidant.
Editor's Note - Okay, so technically strawberries are not really berries because they are not part of the berry family - strawberries are part of the Rose family. But oranges, lemons, grapefruit, watermelons, tomatoes and avocados are technically member's of the berry family. Go figure. So if you were paying attention that means that 4 of the 5 "fruits" listed above are actually berries.
- Raspberries are great for improving the metabolism and reducing total body fat, especially the
- deep-seated belly fat.
- A handful of blueberries can help regulate the insulin level for enhanced blood sugar control.
- Blackberries are loaded with fiber, keeping you from feeling hungry.
These berries can be eaten as they are or combined with other fruit to make a healthy smoothie. One of the best ways to enjoy them is through their infusion in water.
Set your fitness journey in motion by having your fill of these amazing fruits each day. But remember to always pair your fruit intake with the right diet, regular exercise, and a healthy lifestyle.
Sources
https://www.hindawi.com/journals/jobe/2011/360257/
http://www.stylecraze.com/articles/fruits-to- eat-to- lose-weight- quickly/#gref
https://www.livescience.com/46019-watermelon- nutrition.html
https://www.medicalnewstoday.com/articles/266886.php
https://www.healthline.com/nutrition/12-proven- benefits-of- avocado
https://www.medicalnewstoday.com/articles/270406.php
https://www.healthline.com/nutrition/avocados-and- weight#section5
https://www.medicalnewstoday.com/articles/267290.php
https://www.healthline.com/nutrition/how-apples- affect-weight
https://draxe.com/grapefruit-benefits- weight-loss/
https://www.popsugar.com/fitness/Ways-Grapefruit- Can-Help- You-Lose- Weight-26331222
https://www.healthline.com/nutrition/10-benefits- of-grapefruit
http://www.shape.com/blogs/weight-loss- coach/summers-secret- weight-loss- weapon
https://www.livestrong.com/article/540540-does- eating-berries- help-you- lose-weight/
Author's Bio: Melissa is a young and energetic writer, a mom to a sweet little boy, and a fur-mom to two perfect pooches. Before becoming the Associate Content Director for projectfemale.com, she was a journalist specializing in topics related to women in politics and policy affecting women.
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