Fruits when losing weight: which ones can be eaten?

Everyone wants to be slim, but not everyone is ready to deny themselves food for the sake of a beautiful figure. There is a good way to achieve success without much sacrifice - these are fruits for weight loss. What is it and "what do you eat them with"? How to choose and eat such fruits correctly? Let's try to figure it out together.

Fruits contain large amounts of simple sugars (glucose, fructose, sucrose, etc.), which are known to cause obesity. [ 1 ] Thus, given the amount of simple sugars found in fruits, it is reasonable to expect that their consumption should contribute to weight gain rather than weight loss. However, epidemiological studies have shown that most types of fruits promote weight loss. [ 2 ]

The beneficial effects of fruits on health have been proven by many studies. [ 3 ], [ 4 ] Fruit consumption is known to reduce the risk of obesity and related diseases such as diabetes, coronary heart disease and cancer. [ 5 ], [ 6 ], [ 7 ], [ 8 ] Thus, low fruit consumption is considered one of the major risk factors for diseases such as overweight (high body mass index (BMI)), hyperglycemia and hypercholesterolemia. [ 9 ]

Can you eat fruits when losing weight?

The following speaks in favor of fruits for weight loss:

• low calorie content;
• abundance of fiber;
• the ability to gently remove fluid;
• supply of carbohydrates - a source of energy;
• satisfying hunger.

Possible mechanisms of action of fruits against obesity

1. Fruits reduce calorie intake

In the daily diet, replacing high-energy foods with increased amounts of fruits appears to be inversely correlated with weight gain. The mechanism underlying the anti-obesity effects of fruits is not entirely clear. One logical explanation for the weight loss benefits of fruit consumption may be a decrease in overall energy intake and, as a result, an improvement in energy imbalance. [ 10 ]

2. Fruits provide a long-lasting feeling of satiety

Satiety is a physiological process that regulates appetite or hunger. Dietary fiber-rich foods result in a prolonged state of satiety, which can reduce overall food intake and directly impact overall energy intake. [ 11 ] Dietary fiber is known to create a viscous gel-like environment in the small intestine that slows gastric emptying and reduces the activity of enzymes responsible for the digestion of carbohydrates, fats, and proteins. In addition, this slower absorption of energy-producing macronutrients increases the binding between nutrients and receptors over a longer period, so the secretion of intestinal satiety hormones can subsequently reduce hunger and ultimately reduce food intake. [ 12 ], [ 13 ] In addition, the gel produced by soluble fiber increases the volume of undigested food and reduces the amount of calories extracted, thereby reducing the overall energy obtained from the diet. [ 14 ] Almost all types of fruits contain high amounts of dietary fiber, and when eaten whole, they can improve satiety and reduce feelings of hunger. [ 15 ]

3. Fruit micronutrients influence metabolic pathways associated with obesity

Micronutrients are essential nutrients that are required in very small amounts to maintain good health, but their deficiency can cause a variety of health conditions, including metabolic disorders. Micronutrient deficiencies have been correlated with obesity through a variety of mechanisms. [ 16 ] Fruits are one of the most abundant and affordable sources of essential micronutrients among natural foods. [ 17 ]

4. Phytochemicals in Fruits That Boost Key Anti-Obesity Effects

According to numerous studies, phytochemicals exert anti-obesity effects by altering multiple physiological cascades, such as reducing oxidative stress through their antioxidant properties, suppressing adipogenesis and preadipocyte differentiation, stimulating lipolysis, initiating adipocyte apoptosis, and inhibiting lipogenesis. [ 18 ] Specific isolated phenolic compounds found in the fruits, such as resveratrol, caffeic acid, naringenin, proanthocyanidins, catechins, and cyanidin, promote weight loss. [ 19 ], [ 20 ], [ 21 ]

5. Effects of fruits on intestinal microbial ecology

Human gut bacteria are thought to influence health [ 22 ] by modulating the metabolic phenotype. [ 23 ]

Diet is a key factor that can rapidly and significantly influence the gut microbial ecology. [ 24 ], [ 25 ] Dietary components that influence the gut microbial ecology are enriched in dietary fiber and polyphenols can increase the ratio of bacterial phyla Bacteroidetes and Actinobacteria, which are predominant in lean individuals, while decreasing the abundance of Firmicutes and Proteobacteria, which dominate the gut in obese individuals. [ 26 ], [ 27 ] Therefore, including fruits in the diet results in a more resilient gut ecology by increasing the abundance of bacteria characteristic of lean individuals. [ 28 ]

It becomes clear that the question of whether it is possible to eat fruits when losing weight is rhetorical. After all, the listed qualities of fruits are the best way to reduce weight. Dietary fiber swells in the stomach and suppresses appetite, and also serves to prevent constipation, which often bothers those losing weight. Diuretic components eliminate excess fluid and toxins, normalizing weight.

• However, there is another side to the coin, because of which some fruits are limited or completely excluded for a time.

All because of fast carbohydrates, which sharply increase and then decrease sugar, as a result of which a feeling of hunger appears. And excess carbohydrates will find shelter in problem areas, from which we try to expel them with the help of dietary nutrition. [ 29 ], [ 30 ], [ 31 ]

The second drawback is the lack of protein components; without them, problems arise with the functioning of muscles and the formation of new cells.

Another risk factor is fruit acids, which, when they enter the stomach, cause increased appetite and also irritate the walls. Both of these do not fit into the dietary regime.

Do fruits interfere with weight loss?

Juicy, bright, sweet and sour gifts of the garden and forest leave no one indifferent. They are loved by children and adults of all ages, they are an essential ingredient of a balanced diet. But what if we are talking about a voluntary diet that people impose on themselves who want to normalize their figure? What place do fresh fruits occupy in such a diet? Do fruits interfere with weight loss?

• This question arises for one reason: sweet fruits contain a lot of sugar, which is not a dietary ingredient. On the contrary, an abundance of sugar actively promotes the deposition of fatty tissue. [ 32 ]

Nutritionists believe that not all fruits are suitable for weight loss, but not all of them are harmful to the process. Everything depends on the type, variety, and amount eaten. [ 33 ], [ 34 ] Regarding the dosage, everything is simple: a single portion should fit in your hand - an apple, a peach, several cherries, cherries or other small berries. A portion of melon in pieces is measured in one cup.

• It is advisable to completely exclude sugary fruits from the diet. These are grapes, bananas, mangoes.

The above applies to fresh produce. Dried and canned fruits are not dietary for a simple reason: the sugar concentration in them is significantly higher than in fresh produce. Which forces those losing weight to give them up as well. [ 35 ], [ 36 ]

What time to eat fruits when losing weight?

Does it matter what time you eat fruit when losing weight? The short answer is before lunch, or at the latest no later than 4 p.m. The explanation is as follows: since they contain carbohydrates, they will be spent on physical activity during the day. Eaten at night, when a person’s activity tends to zero, they may well appear in unwanted places – on the waist, hips, buttocks.

When to eat fruits for weight loss in relation to main meals:

• eat 1 fruit 15 minutes before meals; helps curb appetite and improve digestion;
• prepare fruit snacks or desserts without increasing the calorie content with sugar, cream, or other additives;
• do not mix fruits from different families, for example, stone fruits or pome fruits with citrus fruits; this overloads the digestive organs and provokes indigestion in all its manifestations;
• prefer seasonal, locally grown fruits;
• choose exotic ones from trusted suppliers;
• The weight of fruit should not exceed 0.3 – 0.5 kg; an increase is allowed with special fruit diets.

The most effective for weight loss are grapefruit, kiwi, pineapple, apple; plums, peaches, nectarines, pomelo, pears, apricots, gooseberries, oranges are allowed. Undesirable on the table of a person losing weight are dates, bananas, watermelon, grapes, figs, persimmon, melon, mango.

Fruits for breakfast for weight loss

With all the love for fruit products, available to modern man throughout the year, we should not forget that historically it was not always so. And in fact, the human body is more accustomed to seasonal consumption of fruits - for weight loss and for the usual diet. Therefore, they should be included in the menu wisely, according to dietary rules and the needs of the body.

• Fruits for breakfast for weight loss are an ideal option.

At this time, they are perfectly absorbed and become a source of energy for the whole day - both for brain work and for physical activity. Water and fructose, which are contained in this category of products, are extremely necessary components for the coordinated work of organs and systems.

Fruit eaten on an empty stomach quickly empties the stomach and is digested in the intestines. If fruit is a dessert after a more substantial dish, such as potatoes with meat, then it begins to ferment before reaching the intestines. Incorrect consumption of fruit leads to a feeling of unpleasant aftertaste, uncomfortable heaviness in the stomach. Often such cases end with a visit to the doctor.

Fruit breakfasts not only make your diet enjoyable, but also provide additional benefits:

• strengthen capillaries and veins;
• provide prevention of thrombosis and cardiac pathologies;
• cleanse the body of harmful components;
• make a person happier; [ 37 ]
• don't take much time.

Light breakfasts and natural juices are easy to prepare if you prepare them in the evening: wash the fruit, steam the oatmeal and wrap the saucepan in a towel.

"You can develop a habit of eating in the morning," says nutritionist Alison Hornby. "Start with a light bite, such as a piece of fruit or low-fat yoghurt.

"After a while, your morning appetite will naturally increase, and you'll probably find yourself eating less throughout the day."

Research shows that people who eat breakfast are slimmer because they eat less throughout the day.[ 38 ]

In the morning, quickly cut vegetables for a salad or oatmeal, grind them with a blender for juice - and a dietary breakfast is ready! Add a little honey or nuts, make a smoothie with kefir or yogurt - and the diet will not be burdensome, but pleasant and tasty.

Fruits in the evening and at night when losing weight

When deciding whether to eat fruits in the evening and at night when losing weight, familiarize yourself with their effect on digestion. Most recommendations come down to the fact that in the first half of the day this category of products is more appropriate. This is due to the peculiarities of digestion in an empty stomach. However, fruits for weight loss act individually, differently in different people, so, as they say, there are options.

What fruits are allowed to be eaten after dinner depends on their composition and effect on digestion. No nutritionist doubts the benefits of citrus fruits. They are sweet, juicy, tasty, and low-calorie; they accelerate the secretion of digestive juices and the rate of digestive processes.

• Eating an orange at night promotes sleep, relieves fatigue, and lowers cholesterol levels. Thus, daily consumption of 100% orange juice, rich in flavonoids, for 8 weeks improves cognitive function in healthy elderly people. [ 39 ]

Please note that the benefits of citrus fruits are undeniable for healthy people; the presence of ulcers or gastritis is a contraindication for such a diet.

Kiwifruit has shown good efficacy. Kiwifruit contains high amounts of vitamin C, vitamin E and K, polyphenols, folate, carotenoids, potassium, fiber, and phytochemicals. [ 40 ] One study found that consuming two or three kiwifruits daily for 28 days reduced platelet aggregation responses to collagen and ADP by 18% and blood triglyceride levels by 15%. Therefore, kiwifruit may be beneficial for cardiovascular diseases. [ 41 ] In addition, it has antioxidant [ 42 ] and anticancer properties, [ 43 ], [ 44 ] relieves fatigue and improves physical performance, [ 45 ] has anti-inflammatory and hepatoprotective effects. [ 46 ]

Kiwi has a beneficial effect on the microbial communities in the human colon, reducing abdominal discomfort due to the water-holding capacity of kiwi fiber. The proteolytic enzyme actinidin promotes protein digestion in both the stomach and small intestine, so it will be useful for people with constipation and other gastrointestinal disorders, including symptoms of irritable bowel syndrome. [ 47 ]

• There are also fruits that are not recommended for the night either during or after the diet. These are filling bananas and sweet grapes.

Both types relieve fatigue and weakness, supply energy, and this is completely unnecessary in the evening - neither in a dietary nor in a regular diet. Sour fruits overload the pancreas, which is also not needed by anyone.

• There is conflicting information regarding mango.

Chemical analysis of mango pulp has shown that it has a relatively high caloric content (60 kcal/100 g fresh weight) and is an important source of potassium, fiber and vitamins. Mango is also a particularly rich source of polyphenols (mangiferin, gallic acid, gallotannins, quercetin, isoquercetin, ellagic acid and β-glucogallin),[ 48 ] a diverse group of organic micronutrients that have particular health benefits.[ 49 ] It has antioxidant,[ 50 ] anti-inflammatory,[ 51 ] antidiabetic,[ 52 ] anticancer,[ 53 ],[ 54 ] anti-oxidant and anti-radical [ 55 ] properties.

Some consider them high in calories and not recommended for the night, others write about mango diets, with the help of which socialite ladies in past centuries allegedly lost weight. (As a comment, I would like to ask: why did they need this, if in those days, as I recall, “chubby girls” were in fashion, not “skeletons”?)

How much fruit should you eat when losing weight?

After finding out what fruits, the next question logically arises: how much fruit to eat when losing weight? Enough or just a little bit - what will have a better effect on the body and the rate of weight loss?

Nutritionists have prepared a simple answer: the optimal amount of fruit for weight loss is one fruit the size of a fist or a full glass of fresh berries. The frequency of intake is determined depending on the lifestyle of the person losing weight.

• If you have a sedentary job (in the office or at home), two of these servings are enough.
• Athletes and people who work physically require more carbohydrates, so they are allowed four servings daily.

According to their caloric content, fruits can be divided into three groups. Melons, watermelons, and strawberries contain the least amount of calories; apples, raspberries, and cherries have medium calories; and grapes, pears, and pomegranates have high calories.

When buying vegetables and fruits, you should not forget that imported out-of-season vegetables are treated with chemicals to prevent spoilage and rotting. The fruits contain residues of toxic substances used to protect plants from weeds and pests, often in increased doses.

All these substances accumulate, so they can cause poisoning and other serious health problems. This is especially dangerous for children, whose immune system is weak. Adults should also be prudent, choosing not only tasty but also safe food products.

Vegetables and fruits for fast weight loss

Among the plant products that are indispensable in the daily menu, we can highlight a group of vegetables and fruits for quick weight loss. They are united in a separate group by a small amount of sugar and calories. Dietary properties are based on the composition:

• fiber regulates the functioning of the gastrointestinal tract;
• contains choleretic and diuretic components;
• special substances activate metabolism.

Low-calorie representatives of plant products are the following: cucumbers, pumpkins, spinach and other greens, tomatoes, plums, citrus fruits, green apples, kiwi, pineapples, onions, eggplants, garlic, celery, raw carrots, beets. Fruit and vegetable diets give minus 10-12 kg per month.

• Higher-calorie fruits are not enemies for weight loss either, but their quantity and time of consumption are strictly regulated by nutritionists.

Vegetables and fruits contain many useful and unique things, but such food is poor in proteins. Which makes such a diet unbalanced and unsafe for long-term adherence. Therefore, the permissible period of weight loss according to such a system is one week. Then you will need to include animal proteins in the diet.

The optimal time is a day or two or three; you can lose from 0.5 to 3 kg. For one-day unloading, take any of the non-starchy vegetables, citrus fruits or sour berries.

Benefits of fruits for weight loss

Many people tend to idealize plant foods, especially vitamin-packed fruits and vegetables. As if they can be eaten as much as you want, without prohibitions and restrictions, because "there is no such thing as too many vitamins," and low-calorie fruits do not add kilograms. In fact, fruits for weight loss should be consumed selectively and in doses.

• The benefits of fruits for weight loss are undeniable if you eat them in moderation, while reducing the portions and calorie content of other foods.

But eating only fruits is not advisable, because it strains the pancreas and leads to blood sugar spikes. A positive result can only be achieved with a competent combination of fruits and berries with everyday food. In the context of losing weight, the emphasis is on seasonal fruits: from strawberries in June to autumn melons and watermelons.

Not all fruits are equally useful for those who want to lose weight. If grapefruits and oranges have a reputation for being "fat burners" and are included in many diets, then a banana is considered a rather filling snack. Various varieties of grapes, watermelon and persimmon also have high calorie content. But almost all berries are on the side of those who want to lose weight.

• You shouldn't choose between fresh and processed fruits: canned and dried fruits are much more caloric and can in no way be considered useful for weight loss.

Another advantage of fruits is the high content of fiber, which helps to lose weight. The substance stimulates peristalsis, saturates, and “sweeps out” dirty deposits from the large intestine. Prunes, citrus fruits, apples, peaches, and various berries are the most useful in this sense.

What fruits can you eat when losing weight?

When choosing a fruit diet, you should clarify what fruits you can eat when losing weight. It’s good if these are your favorite fruits, the main thing is not to abuse their quantity. After all, any products, including berries and fruits for weight loss, are useful in moderation and on time.

The choice is based on the amount of sugar and calories, special tables have been developed indicating these indicators. According to this data, the following are healthy fruits for weight loss:

• grapefruit;

Consuming grapefruit daily for 6 weeks results in significant reductions in body weight, lipids, and blood pressure,[ 56 ] making it recommended for inclusion in a weight loss diet.[ 57 ]

• orange;
• strawberry;

Strawberries prevent the development of inflammatory disorders and oxidative stress, reduce obesity-related disorders and the risk of cardiovascular diseases, and protect against various types of cancer. [ 58 ]

• apricots;

Daily consumption of Japanese apricots reduces the symptoms of digestive disorders, leading to relief of GERD symptoms. [ 59 ] Japanese apricots have been reported to have beneficial biological activities such as improving blood rheology, [ 60 ] relieving fatigue, [ 61 ] protecting against human influenza A virus [ 62 ], having anticancer [ 63 ] and antioxidant effects, [ 64 ] enhancing immunity. [ 65 ]

• currant;

It has powerful anti-inflammatory, antioxidant and antimicrobial effects. [ 66 ]

• peach;
• raspberry;

Red raspberries promote health and reduce the risk of modern chronic diseases, including cardiovascular disease, diabetes, obesity, and Alzheimer's disease. [ 67 ]

• apples;

Apples are rich in phytochemicals, and epidemiological studies have linked apple consumption to a reduced risk of certain cancers, cardiovascular disease, asthma, and diabetes.[ 68 ] They have antioxidant,[ 69 ] antiproliferative,[ 70 ] hypocholesterolemic properties.[ 71 ]

• cherries and cherries;

Consuming cherries may promote health by preventing or reducing oxidative stress and inflammation. These berries reduce markers of oxidative stress, inflammation, exercise-induced muscle pain and strength loss, and blood pressure. A limited number of published reports also suggest positive effects of cherry consumption on arthritis, diabetes, blood lipids, sleep, cognitive function, and possibly mood. [ 72 ]

In addition to saturating with vitamins and fiber, breaking down fats and improving digestion, these tasty fruits have additional irreplaceable properties. They quench thirst, increase immunity, cleanse the intestines, rejuvenate the skin, stabilize metabolism. Finally, they make the diet tasty and enjoyable!

The named fruits go well with other products, in particular, with vegetables. When following a diet, include celery, cucumbers, greens, tomatoes, pumpkin, various types of cabbage, carrots, and beets in your diet. This is a low-calorie, vitamin-rich group of products from which it is easy to prepare a complete meal - first courses, side dishes, pies, even desserts. This provides a variety of tastes for the diet menu.

One of the few caveats related to this group is the allergenic properties of some of them, especially citrus fruits and strawberries.

Low Calorie Fruits for Weight Loss

Any diet system for weight loss is based on the fact that portions are smaller, and the food itself contains few calories. Low-calorie fruits for weight loss fit into this system entirely. Most of them, in addition to carbohydrates, are rich in fiber, vitamins, microelements, antioxidants - everything that is necessary for the normal functioning of the body.

• The lowest caloric content is found in cherry plum fruits: 27 kcal/100 g.

Such fruits for weight loss as pineapples, apricots, quince, grapefruit, pears, melons, figs, kiwi, lemons, peaches, apples, pomegranates have a caloric content of 30-60 kcal. Fluctuations depend on ripeness, variety, storage conditions.

However, not only caloric content is of decisive importance for weight loss. Avocado fruits with an indicator of 169 kcal are a desirable product in the diet menu, because they contain almost all vitamins, and most importantly - monounsaturated fatty acids, which are useful for the body.

• A few words about berries. They are a storehouse of vitamins, and dark-colored fruits are rich in especially useful components – antioxidants and polyphenols.

The caloric content of the berry group is related to the amount of carbohydrates: the sweeter the berry, the more calories. Cranberries have the fewest calories: 26, the maximum belongs to grapes: 65 kcal.

Berries, like fruits, should be taken fresh and eaten before lunch. Then fast carbohydrates are effectively spent on physical activity and will not be deposited in the fat depots of the person losing weight.

Fat Burning Fruits For Fast Weight Loss

It seems that there is no food that helps you lose weight, because any product supplies the body with nutrients and building materials. Therefore, the expression "what to eat to lose weight" seems absurdly humorous. However, nutritionists do not think so and single out a separate group of fruits that burn fat for quick weight loss.

Burning is used figuratively and does not mean fire, but the expenditure of energy at the expense of fat reserves. This occurs when there is a lack of calories, when subcutaneous lipid deposits are forced to be spent. The process is facilitated by fiber and flavonoids, which are rich in plant products.

• The process of losing weight occurs in one of several ways:

1. Some fruits contain components that activate metabolism and fat burning.
2. Fruits are low in calories but are difficult to digest, requiring additional energy expenditure.
3. Some fruits provide a feeling of satiety, even in small quantities.
4. Cooking methods that reduce calories and fat are important.

Among the fat-burning fruits for weight loss, the following stand out:

• Grapefruit – if you eat half a fruit before each meal, then in a week you can easily lose 2-3 kg.
• Pineapple – prevents fat deposition, stabilizes insulin.

It has anti-inflammatory, antithrombotic and fibrinolytic effects, anticancer activity and immunomodulatory effects, and improves wound healing and blood circulation. [ 73 ] Fresh or unpasteurized frozen pineapple juice with proteolytically active bromelain enzymes is safe and reduces the severity of inflammation, as well as the incidence of inflammatory neoplasia of the colon. [ 74 ]

• Kiwi – burns fat, lowers cholesterol.

Fruit fasting days help to lose weight quickly. Such a diet includes juices, salads, water, fresh fruits from the low-calorie group.

What fruits should you not eat when losing weight?

It is difficult to say categorically which fruits should not be eaten when losing weight, since they all contain unique components necessary for health and proper functioning of a person. Thus, the division into useful and unhealthy fruits for weight loss can be considered conditional. However, nutritionists highlight more caloric sugary fruits, which should be avoided in the diet menu or their quantity should be reduced to a minimum.

Dried fruits, loved by many and recommended in many cases, contain a concentrated amount of sugars. Prunes, dried apricots, raisins tempt with a rich taste and are easily eaten, like candy.

• To avoid overdosing on calories, you should not buy such treats for snacking, even to replace more harmful products - chips, crackers, fatty cakes.

Avocado, bananas, persimmon, grapes, papaya and other sweet fruits are rich in calories. Berries are also selected according to the sour-sweet principle. Viburnum, cranberries, lingonberries are always welcome in the diet of those losing weight. The daily portion of sour berries is 200-300 g.

The ideal time for any fruit is the first and second breakfast, volume up to 200g. In various weight loss methods, berries are given separate places, depending on the stages of the diet. You can read about them in the descriptions of specific schemes. Strawberries, blueberries, raspberries, and blackberries are practically not subject to prohibition.

Fruits for weight loss and fat removal, list

Eating the right fruits for weight loss in the right amount helps improve your figure in a safe way, without strict restrictions and stress for the body. The method is based on the fact that existing deposits are reduced, and new ones are not formed.

Fruits for weight loss and fat removal, the list of which is offered, are available at any time of the year. They are rich in useful components, in particular, fiber, excellent taste and aroma. They are used as a healthy dessert or snack.

• In first place is the citrus family. They suppress appetite and burn fat. Eating citrus fruits for breakfast for several weeks will soon make a pleasant change.

Blood orange (Citrus sinensis (L.) Osbeck) is a pigmented sweet orange variety native to eastern Sicily (southern Italy), California and Spain that has antitumor, anti-inflammatory and cardiovascular properties. Thanks to substances such as flavonoids, carotenoids, ascorbic acid, hydroxycinnamic acids and anthocyanins, it prevents the development of atherosclerosis, diabetes and cancer. [ 75 ]

• Our native apples and pears act in two ways: thanks to fiber, they quickly saturate, and with the help of pectin, they limit the possibility of fat absorption. Water is absorbed instead. To prevent fat deposition, two apples a day are enough. Eaten before a meal, they interrupt the appetite and reduce the number of calories. Pears have even fewer calories than apples. Eating apples and pears promotes weight loss in middle-aged women with excess weight. [ 76 ]
• Blackberries and raspberries are digested slowly, which is good for preventing insulin spikes. Fiber ensures long-term weight loss.
• Kiwi contains unique fat-burning enzymes and is high in vitamin C. [ 77 ] In addition to its high concentration of vitamin C, kiwis are also a good source of vitamins E and K, folate, K, fiber, carotenoids, and polyphenols, and these compounds may also provide health benefits. Kiwi has been shown to improve digestive health, [ 78 ] modulate lipid profiles [ 79 ] and reduce platelet aggregation. [ 80 ] There is some evidence that consuming one to three kiwis per day reduces endogenous levels of oxidized pyrimidines and purines in the DNA of healthy individuals [ 81 ] and affects DNA repair activity
• Avocados are unique in that they combine high calorie content with fat-burning properties, reducing the risk of metabolic syndrome. [ 82 ] Effectively suppresses hunger, controlling weight. [ 83 ] Nutritionists recommend eating avocados as part of a healthy diet that is aimed at increasing the consumption of fruits and vegetables.
• Figs are used to treat various ailments including cardiovascular diseases, respiratory problems, ulcers, warts, etc. [ 84 ] Figs have also been reported to have antioxidant, antibacterial, antifungal, antispasmodic, antiplatelet, antipyretic, anti-HSV, hemostatic, hypoglycemic, anti-cancer, hepatoprotective, anti-tuberculosis and hypolipidemic effects. [ 85 ]

Eating these fruits does not require strict restrictions and refusal of favorite dishes. Without getting carried away, you can indulge yourself with them occasionally, without the risk of spoiling the result.

You can lose weight in different ways. It is much more pleasant to do this with the help of fruits for weight loss than with exhausting fasts. Even if the result is not a record, then vitaminization and strengthening of immunity, thanks to such nutrition, will undoubtedly occur.