14 Fat-Fighting Fruits And How To Use Them

1. BLUEBERRIES
It is well known that blueberries contain a slew of cancer and inflammation fighting antioxidants but that isn’t the only reason you should be eating this fruit. Studies show that eating blueberries can reduce your blood sugar levels and increase your insulin sensitivity overtime.

In one study participants either drank a smoothie containing blueberries or one that did not twice a day for 6 weeks. The blueberry group had more of an improvement in their insulin sensitivity than the non-blueberry group. Better insulin sensitivity and lower blood sugar levels are both extremely important for weight loss since high sugar and insulin levels lead to excess fat storage.

HOW TO USE THIS FRUIT
You can use blueberries in smoothies, salads, in chia seed pudding, or just on their own.

2. RASPBERRIES
Of all the berries, raspberries contain the most fiber. Of their 15 grams of carbohydrates per cup, eight are fat fighting fiber which is over 30 percent of the recommended intake.

The fiber boost in raspberries will help keep you feel full for a longer period of time allowing you to eat less without getting hungry. Raspberries have been shown to contain ketones, which has been shown in animal studies to prevent an increase in body fat.

HOW TO USE THIS FRUIT
You can use raspberries in smoothies, salads, in chia seed pudding, to sweeten up your oatmeal, or just on their own.

3. STRAWBERRIES
Strawberries are packed with antioxidants, fiber and Vitamin C. A whole cup of strawberries only has 49 calories but tons of minerals like magnesium, potassium and calcium. Getting a high amount of nutrients in such a low amount of calories is key to weight loss.

Strawberries have also been found to lower post meal blood sugar levels and an added bonus… they have also been found to reduce LDL (bad) cholesterol. Researchers believe specific antioxidants contained in strawberries block the activity of an enzyme responsible for breaking down starches into simple sugars so fewer sugars are released into the bloodstream.

This also reduces the amount of insulin released into the bloodstream which is great for weight control since insulin shuttles the excess sugar to be stored as fat.

HOW TO USE THIS FRUIT
You can use strawberries in smoothies, salads, in chai seed pudding, to sweeten up your oatmeal, or just on their own.

4. PINEAPPLE
Pineapples are a sweet fruit that contain vitamins and minerals like C, B1, manganese and enzymatic proteins. One of the most interesting enzymes in pineapples is bromelain. This enzyme increases digestion, improves immunity, and is anti-inflammatory all of which are essential for weight loss. Bromelain actually breaks down proteins in your digestive track and stimulates peristalsis, the muscular contractions that eliminate waste from your intestines.

This is important for health and weight loss because increased digestion boosts your metabolic rate, reduces toxins in the body, and increases energy levels.

HOW TO USE THIS FRUIT
Bromelain is found mostly in the core of the pineapple. You can add it to your smoothies or enjoy it on its own. One thing to keep in mind is that pineapple is a high sugar low fiber fruit so try to keep your portion sizes down to a minimum.

5. APPLES
Apples contain many of the vitamins and nutrients you need to keep you healthy but they are also high in fiber making them a pro weight loss fruit. Apples are specifically high in a fiber called pectin which is also used as a gelling agent to in jams and jellies. Pectin delays stomach emptying which keeps you fuller longer.

Research shows that pectin doubles the time it takes for the stomach to empty when compared to regular fiber. This means subjects stayed full twice as long, which is great for curbing your appetite.

HOW TO USE THIS FRUIT
Apples are a great fruit to eat as a snack when you are on the go, however, they can also be used in both savory and sweet dishes and pair well with an array of nut-butters. To get the most out of its pectin power, eat an apple prior to your meals.

6. PEARS
Eating unpeeled pears can help satisfy your hunger and prevent you from overeating. One study gave participants either 3 apples a day, 3 pears a day, or 3 low-fat cookies a day in order to determine how each effected weight loss.

The researchers found that the pear group were less likely to overeat and lost more weight than the other groups. This is likely do to the high fiber and water content pears contain. Both elements fill you up without adding extra calories.

HOW TO USE THIS FRUIT
Pears are a great snack to eat when you are on the go. They can also be eaten hot or cold. One thing to keep in mind is that in order to reap their weight loss benefits pears should be eaten with the skin.

7. ORANGES
Oranges are low in calories but high in nutrients and fiber. Research shows that people who eat more fiber tend to weigh less than those who eat less fiber. One medium sized orange provides 3.1 grams of fiber which is approximately 12 percent of the daily recommended allowance for most people.

The fact that oranges are high in vitamin C might also increase weight loss. Some studies show that individuals who consume more vitamin C tend to have a lower body mass index than those who consume less vitamin C.

HOW TO USE THIS FRUIT
Oranges are another great “on the go” fruit. One important fact to point out is that the weight loss benefits do not translate to orange juice. The whole fruit must be eaten in its entirety to reap the results you are after.

8. GRAPEFRUIT
Adding grapefruits into your diet may help to counter act a high fat diet. Mice that were fed a high-fat diet and grapefruit gained 18% less weight than mice that where just fed a high-fat diet.

The grapefruit eating mice also showed a 13–17% reduction in blood glucose levels and 3× lower insulin levels than the mice who did not consume grapefruit along with their high fat diet. Researchers believe this was due the compound naringin, a flavanoid found in grapefruit.

HOW TO USE THIS FRUIT
Grapefruit is another great “on the go” food, however, the whole fruit must be eaten in its entirety to receive its potential weight loss and blood sugar lowering effects.

9. DRAGON FRUIT
Dragon fruit is a low calorie and filling fruit making it a great addition to any diet. One small dragon fruit only contains about 60 calories and is rich in vitamin C, B1, B2 and B3, and minerals such as iron, calcium, and phosphorus.

This is important because filling your diet with more low calorie nutrient dense foods can help you lose weight because they keep food cravings at bay. The high amount of fiber in dragon fruit can help stabilize your blood sugar levels.They also contain many anti-inflammatory compounds.

HOW TO USE THIS FRUIT
The easiest way to eat dragon fruit is to cut it in half and scoop out the fruit with a spoon.

10. DURIAN
Durian is a little-known Asian fruit that is high in fiber, loaded with sulfur (which gives it a very potent smell), antioxidants, and much like an avocado they are high in healthy fats. And unlike most fruits, durian contains a small amount of protein which is critical for muscle growth and repair.

Eating durian has also been shown to give a slight boost to metabolism. Since it is so calorie and nutrient dense it causes the digestive system to work harder than it does with other fruits which causes your body to burn more calories.

HOW TO USE THIS FRUIT
Durian can be eaten directly out of the shell and has a custard-like consistency which can be enjoyed by the spoonful or added to a smoothie. However, since it higher in calories and fat than other fruits it should be consumed in moderation.

11. MANGO
A half cup of sliced mango only contains about 50 calories making it aweight loss friendly choice. And because they have a high water content mangos will keep you full and hydrated. Some studies show that eating mangos can even aid in weight loss.

One study found that subjects who consumed mango seed extract twice a day showed a larger reduction in body weight, body fat, waist circumference and cholesterol when compared to those who did not.

HOW TO USE THIS FRUIT
Because mangos are naturally sweet they are a good alternative to unhealthy desserts and sugary beverages. They also pair well with both sweet and savory dishes. I love adding mango to my salads or enjoying it with an avocado.

12. KIWI
One kiwi contains just 42 calories and a cup of kiwi contains 110 calories. Each fruit contains 2.1 grams of fiber which is about 8 percent of the recommended daily allowance. Research shows that people who eat more fiber tend to weigh less than those who don’t.

Eating this high fiber, high water fruit will allow you to feel fuller longer and may also reduce the amount of calories you absorb. 1 cup of kiwi also provides about 270 percent of the recommended dietary allowance of the powerful antioxidant vitamin C which help to reduce inflammation and free radicals in the body.

HOW TO USE THIS FRUIT
Eat kiwi alone, add it to your smoothies, or pair it with other healthy fruits to make a fruit salad.

13. CAMU CAMU
Camu camu is a little-known superfood that packs a big nutritional punch. The most notable benefit to camu camu is that it contains more naturally occurring vitamin C than any other fruit in the world. These high levels of vitamin C help to reduce fat forming inflammation.

Camu camu is also rich in leucine an important amino acid our bodies need to for muscle recovery and growth and the production of growth hormone. They also contain serine an amino acid that aids in the digestion of proteins so they can be better used throughout the body.

HOW TO USE THIS FRUIT
Camu camu berries are not readily available at the supermarket; however, they are available in powder and pill form. Camu Camu powder can be can be used to add flavor to foods or in your favorite smoothie.

14. LUCUMA
Lucuma is an obscure fruit that has been used for centuries in South America for its medicinal properties. Most notable are its antiinflammatory, anti-aging and skin-repair effects.

Lucuma contains a considerable amount of potassium, sodium, calcium, magnesium and phosphorus. Specifically, lacuma provides 186 milligrams of phosphorus per 100 gram serving. This is important because phosphorus is necessary for bone and protein formation, digestion and hormone balance.

HOW TO USE THIS FRUIT
Lucuma fruit isn’t readily available at the supermarket, however, the powder is. Lacuma powder has a sweet caramel taste so it can be used as a sugar substitute. Lucuma powder can also be added to any beverage, smoothie, yogurt, granola, or pudding.

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