Are you currently on your weight loss journey? I guess YES. So this is an important thing that you should know- including some fruits in your morning breakfast can actually help your body to boost up the weight loss process in a healthy manner. You are going completely wrong if you haven’t included fruits in your morning munchies(though some exceptions).
While the intake of fruits should be throughout the day, eating fruits in breakfast as one of the first things is highly beneficial for weight loss. It is the best time to eat fruits for weight loss. It is definitely an important weight loss tip.
Tip: If you seriously want to lose weight, then you need to cut the unhealthy breakfast foods.
Eating fruits with some other healthy food components will keep you full for longer. An example of such a meal can be oatmeal with fruits and milk or a fruit smoothie with toast and peanut butter.
Why fruits in breakfast for weight loss?
Fruits are rich in vitamins, minerals, fiber, and antioxidants. They have various health benefits along with helping us in managing and losing body weight, especially fiber-rich fruits. Starting the day with fruits keeps health risks and infections at a bay by eliminating the cell-damaging free radicals from the body along with suppressing inflammation. It releases the excess toxins and detoxifies the body, ultimately leading to weight loss.
Other than helping in weight loss, stimulating the digestive tract, reducing the acidity, inducing lower cholesterol, controlling the blood pressure, banishing the lower belly bloating by helping in eliminating body waste are some of the benefits of fruits.
As stated by some nutritionists, an empty stomach does help in better digestion of food as compared to a fuelled stomach.
For weight loss, eating fruits before meals is very beneficial as the fiber and water fills up your stomach, keeping your meal consumption limited(saving yourself from overeating!) Have them at least 30-45 minutes prior to your meal as having them right before your meal will increase the fullness effect, making you altogether avoid the calories in the meal.
Which fruit to eat in breakfast to lose weight?
Including fruits in your breakfast is very beneficial, but not all fruits are adequate to be consumed in breakfast. So here is a list of fruits for weight loss which you should have in the morning.
Berries of all kinds are very healthy for the body. Blueberries are no exception to that. Although tiny blueberries are the best ones. It doesn’t matter.
In general, all blueberries are beneficial for the body. Blueberries contain a lot of nutrients. These are rich in antioxidants that eliminate the cell-damaging free radicals. So don’t you think that eating them as one of the first foods in the morning will do a lot good for your body?
It actively deals with body fat. Largely constituting of water and fibers, it fuels up the stomach thereby reducing the cravings and regulating the calorie intake of the person. It helps in burning the calories, so isn’t this an amazing fruit for weight loss?
Not only that, the nutrients present in it has an important role to play in regulating metabolism, controlling cholesterol and insulin resistance. They help in digestion by detoxifying the body and cleaning the bowels.
It also helps in easing muscle soreness after a strenuous morning workout session.
True the saying is “An apple a day keeps the doctor away” Or it can be modified as “An apple a day keeps the fat away.” Haha.
This fruit not only keeps you away from the doctor but also helps in weight loss. Apples are rich in vitamins which helps in the functioning of the body, and fibers, which keeps you full along with getting rid of tummy fat. They are low in calories and very scarce in fat; no doubt they are beneficial for weight loss.
Apart from these weight loss benefits, apples reduce the risk of cancer, boosts up the immune system, makes teeth strong and white and leads to a healthy heart. So much of the benefits packed in this single fruit!
Banana is such a simple and cheap fruit. It is so underrated. It is a very healthy foodstuff which is of very low cost. Raw and green or slightly green is the best form of bananas.
Bananas are a rich source of potassium and fibers. It is rich in vitamin B6 which lowers the risk of heart diseases and improves the immune system. It contains some sodium which is required by the body.
Being rich in fiber and low in calories(105 calories), it is ideal for breakfast or a post workout meal as it boosts up the body energy and keeps your stomach full for longer. It burns up fat more quickly.
Just like other fruits, it minimizes your hunger pangs and cravings for sweets. Yes, this might not apply if you have tremendously crazy cravings for that piece of cake kept in the kitchen fridge. 🙂
Bananas alone are not ideal for consumption on an empty stomach as the first meal of the day as they are acidic and can also cause an immediate increase in the magnesium levels of the body which is not healthy for the heart.
What you can do is to mix some slices in your oatmeal, or apply some peanut butter on the banana or even try out a banana sandwich, banana smoothie, etc. Basically, combine bananas with some other foodstuff for an empty stomach.
The name itself has the word water. All of you know that watermelon is rich in water, so it is something that will satisfy your hunger and make your stomach full without imparting a high amount of calories to your body(it is considered as a zero calorie food).
Intake of this fruit will keep you hydrated and will also allow your body to function optimally(because of the adequate water intake). Leaving aside water, the rest of it contains fiber and nutrients which are obviously required by the body.
So it is a foodstuff which supplies nutrients to the body with less number of calories. One glass of watermelon juice contains around 50 calories.
It is rich in vitamin A, B, and C and does not contain any fat. Instead, it is rich in amino acid arginine which is a fat burner.
I think I don’t need to say much about this because everyone knows this is very healthy and immensely beneficial food for the body. The avocado is a nutrient dense food. It is rich in omega 9 fatty acids which is a very healthy fat, vitamin C, vitamin E, and vitamin K. It is the fruit which contains monounsaturated fat which is a good fat for the body.
It accelerates the metabolism by burning the fat and boosting up energy. Thus, it is a great fruit for weight loss.
The citrus fruit with the same name and color which is rich in vitamin C. It is high in water and low in calories like watermelon, though the water content is slightly less than that of watermelon. This is an adequate fruit for weight loss as it will satisfy your hunger without supplying a high amount of calories to your body.
Their low glycemic index regulates the blood sugar levels and keeps you active throughout the morning.
A glass of orange juice will make you consume a lot more calories than a single orange as it takes on an average 3-4 oranges to fill up a glass(200 ml or 7 fluid ounce) with the juice. In a morning meal, I think that a person will eat not more than one orange on an average if it is a part of the whole breakfast.
Also, the fruit gives you more fiber which helps in controlling the cravings better than the juice. So if you want to consume fewer calories, consider eating a raw orange or mix it with other fruits to make a salad which will fill up your stomach.
Personally, I don’t like grapefruit, but if you can get over its taste variations and make it reach your body, it will help you along in your weight loss journey. It is a high carbohydrate food which can be eaten as a part of your breakfast. Even these have good water content which will keep you both hydrated and satisfied.
Not only breakfast, eating grapefruit before meals help in reducing belly fat and some cholesterol level. It also lowers the level of insulin, a fat storing hormone. That is why this fruit can help in weight loss.
A berry, citrus in nature which will provide very less amount of carbohydrate to your body but amazingly plays the role of detoxifiers and bowel cleanser. It is low in calories, and consuming it will satisfy your sugar cravings. It definitely helps in weight management.
Apart from that, it has anti-aging properties and it supports the immune system.
Raspberries contain more dietary fibers as compared to strawberries. But in general, all berries are beneficial for us. They are rich in antioxidants and improve the metabolic processes.
I just love this fruit! Apart from being delicious(at least for me), it is very good for health. No wonder, they are rich in soluble and insoluble fibers. It also contains an enzyme called bromelain which reduces inflammation.
The best time to eat this fruit is in the morning when it helps to detoxify the body and helps in digestion. Kiwis are very efficient in controlling your hunger pangs, but that doesn’t mean they altogether leave the body deprived of nutrients.
This fruit is rich in minerals and nutrients which are required by the body, so they do fulfill some of the nutrient demand of the body.
Including some goji berries in your morning diet will prove good for your body. I know that these are very expensive and difficult to find but serving them as toppings(as they are generally available in dried form) will work for your body along with improving the nutrient quality of your meal.
Even this has the same qualities that it is rich in fibers, maintains sugar level, controls your desire for food like most of the fruits mentioned above.
Various combinations of fruits
There are various combinations of fruits that you can have for your morning breakfast. It’s not all necessary for you to consume fruits in these combinations. It’s just that these fruit plates are planned in such a way that they provide you with some specific nutrients in abundance.
These fruit combinations are powerful. Or I can say that they form a good pair and taste better with some specific fruits according to which the groups have been formed. Haha. Just kidding.
1. Blueberry, strawberry, and kiwi (an Anti-inflammatory fruit plate)
Kiwi is rich in bromelain which suppresses inflammation. Kiwi prevents free radical damage that leads to inflammation. Even blueberry and strawberry have some properties which help in reducing inflammation. These are nutrient-rich foods and have many benefits on consumption which I have already discussed above in the article.
2. Avocado, banana, and apple (An energy fruit plate)
These fruits will boost up your body energy after your morning workouts. Apples, bananas, and avocados are rich in fibers which will keep you full for a longer period of time and immensely boost up the body energy. The healthy fats in avocados slow down digestion. These are nutrient-rich fruits which will keep you active for hours. Choose any of these or all of them for an energy rush.
3. Watermelon, goji berry, orange (detoxifying plate)
Watermelon and orange are fruits with a high water content which hydrates and detoxifies the body. This is because water is essential for detoxifying the body. Watermelon also contains a detoxifying agent called glutathione. Apart from detoxifying, goji berry and orange maintains the blood sugar level.
Goji berries are a great source of fibers and antioxidants.
4. Kiwi, grapefruit, strawberry(Immune boosting plate)
When you are lacking that rush or feeling a little run down, these fruits can boost up your immune system. Vitamin C in these fruits helps greatly in this. The minerals in the strawberry seeds support the immune function in the body. So if you are sick or your immune system is dealing with some problems then these fruits are the savior.
Grapefruit also reduces the cholesterol level and promotes a healthy heart.
5. Blueberry, raspberry, orange(Antioxidant plate)
These fruits are rich in antioxidants as well as some other minerals and nutrients. Even strawberry can be added in this group as it is rich in antioxidants. Actually, all the berries i.e. blueberry, raspberry, strawberry, blackberry have antioxidant properties. So these berries itself can itself form a new combination. Can we name it as the berry plate? Haha.
Berries have anti-aging properties, so they do help in keeping the skin healthy. Your beautification fruits! Even some antioxidants prevent skin aging and assist in healthy skin.
Which of these fruits are you planning to include in your diet? What are your thoughts?
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