As kids, doctors drill kids about eating enough fruits and vegetables.
As busy adults, the internet villainized fruits for fat loss.
Fruits are great whole-food sources of fiber that are low in calories.
Sounds like a pretty good fat loss food if you ask me!
But there’s another reason I encourage our Complete Performance clients to keep up their fruit intake during fat loss…
Fruits are an excellent cravings crusher!
Their sugar content helps curb sweet cravings so you can resist the candy dish, birthday cake and chocolate you find yourself tempted by!
So if you’re looking to bump up fiber, curb cravings and keep calories low, here are the best fruits to add to still encourage fat loss.
We might be cheating with this one, but for good reason!
“Berries” is really a category of fruits that includes strawberries, blueberries, raspberries, and blackberries.
While each type of berries contains its own unique benefits, the category as a whole is an excellent choice to keep in your diet during fat loss.
The sweetness of berries helps to satisfy sugar cravings (guilty 😬).
On top of that, berries are a low food volume food.
That means you can eat a lot of berries WITHOUT a lot of calories (huge perk for fat loss!).
Last, berries are packed with fiber and antioxidants!
They’ll combat harmful substances (free radicals) in your body and provide you with enough fiber to support digestion and keep you full!
Check out my favorite ways to enjoy!
You know what they say, right?
“An apple a day keeps the doctor away!”
Most would argue ANY daily fruit can help keep the doctor away, but I’m here to argue that apples are an excellent source of fruit for fat loss!
Food scientists and registered dietitians find apples to be high in fiber and low in calories, which makes them a Top 5 fruit for fat loss!
The high fiber content improves digestion while increasing satiety, so you’ll be able to push more waste through your GI and feel fuller longer!
Just a note, keep the skin on if you can!
That’s where most of the fiber hides!
Best ways to enjoy them?
They’ve really taken on the villain role in recent years because they allegedly have “too much” sugar or carbs.
While bananas do contain a higher amount of carbs, these carbs come form of pectin (fiber) and starch. Contrary to popular belief around bananas, these actually help REGULATE blood sugar levels (not spike it).
Bananas are excellent at keeping you fuller longer, maintaining energy and regulating blood sugar levels.
Oranges are regarded as the go-to fruit when you’re sick, but they’re actually a great fruit during fat loss!
So long as you’re eating the fruit and not drinking the juice…
Oranges are packed with Vitamin C, which does help to boost your immune system and keep you healthy as you cut back on fuel sources (AKA calorie deficit which does put you at more risk for illness).
They are also great for aiding in collagen production and iron absorption.
Since you can’t have the juice, here are some great ways to enjoy them!
If I’m being honest, prior to research, this one surprised me!
Probably because I’ve only ever listened to the people who talk about how bad mangoes are for you… the dried kind packed with sugar!
Mangoes are actually great for improving your metabolism and lowering inflammation!
Research has also found mangoes to contribute to lowered blood pressure and improved blood sugar regulation.
Bear with me for the suggestions on how to enjoy them!
These round out the Top 5, but I do want to give mention to 2 honorable mentions…
Another fruit that might take people by surprise!
Pineapple is GREAT for hydration because of its high water content.
This higher water content can improve satiety and increase fat loss results WITHOUT severely restricting calories!
Bet you weren’t expecting this one, huh?
Avocados are best known for providing a health source of fats to the diet, and we often forget they’re actually a fruit!
Due to the fact that over 75% of an avocado is healthy fats, they offer a satiating property!
Research has found those who consume avocados regularly report feeling less hungry after 6 hours as compared to those consuming higher carb meals.
How much fruit should you be eating?
Well, that differs for everyone.
During fat loss, the goal is to consume as few calories as possible WITHOUT feeling like you’re starving (maintaining satiety).
Being a low-calorie option, fruits are a great option for adding food volume and fiber to your diet!
Our typical recommendation for our #CPTeam is 1 to 2 servings of fruits per day.
Want to know which fruits and veggies are best for fat loss?
Check out the Fruits & Veggies 101 Guide HERE!