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Choosing Fruits While Dieting

written by: Robin Reichert • edited by: Rhonda Callow • updated: 7/1/2011

Here are some of the best fruits to consume to lose weight and fruits you should refrain from eating when on a diet.

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    Dieting involves making positive lifestyle changes which include becoming physically active and learning to substitute unhealthy foods for the healthier alternatives. Fruit is an excellent nutrient-rich addition to your eating plan that can help fill you up and shed those unwanted pounds. Each kind of fruit contains an assortment of minerals, vitamins, phytochemicals, and antioxidants. They are also rich in fiber, which helps to cleanse the body of accumulated toxins. So, it is essential to diversify your selections and try to eat at least four servings of your favorite fruits every day for optimal health.

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    Low Cal & Nutritious

    Grapefruit

    According to Medical News Today, researchers at the Nutrition and Metabolic Research Center, Scripps Clinic, found that simply including grapefruit juice and grapefruit to one’s eating plan can result in a loss of weight. Furthermore, Dr, Ken Fujiioka performed a 12-week pilot study and discovered that those who consumed one-half grapefruit with every meal lost a total of 3.6 pounds, while participants who had the grapefruit juice (one serving) three times per day managed to lose 3.3 pounds. And, there were a number of others who participated in the study that lost over 10 pounds.

    There is about 69 calories in one cup of grapefruit, and it does not contain any fat and is very rich in vitamin C. It does have some vitamin A, roughly 12 percent, and there are also small amounts of calcium and iron, as well. Grapefruit makes a great addition to a fruit salad or top it off with a little low-fat cottage cheese.

    Honeydew Melon and Cantaloupe

    Both of these will help to curb your appetite for several hours, and they are very low-calorie. In fact, one cup of cantaloupe contains only 60 calories, and one cup of honeydew melon only contains 64 calories. Best of all, they both are abundant in vitamins A and C with every serving, and they are low in fat and sugar. Combine them to make a delicious fruit salad.

    Acai Berries

    Acai berries are excellent for weight loss, because they contain a plethora of amino acids, essential fatty acids, and antioxidants. In particular, acai berries contain oleic acid, which helps to reduce systemic inflammation and to balance insulin levels.

    In addition, on the website Oprah.com, they stated that the pulp of acai berries contain 10 to 30 times the anthocyanins of red wine and 10 times more antioxidants than red grapes. The pulp is also beneficial for digestive and cardiovascular health, because it has copious amounts fiber, monunsaturated fats, and phytosterols.

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    Beware the High Sugar Content!

    Dried Fruit

    When the water is extracted to dry out the fruit, it actually deeply concentrates the sugars making the fruit more calorie dense. For instance, a medium sized fresh apple is only about 70 calories, whereas ten apples that are dried contain roughly 160 calories. Even consuming slightly less than a cup of raisins will add about 200 calories to your total caloric intake.

    Canned fruits

    Fruit that comes in a can often contains heavy syrup, so it’s best to stick with fresh or frozen fruits whenever possible. If you already have canned fruit at home, simply drain the sugary syrup before you consume it.

    Fruit Juice

    As a rule, fruit juices are loaded with sugar, excess calories, and lack dietary fiber. If you really want fruit juice, then it’s better to put your favorite low-calorie fruits in a blender and make fresh juice (without the additives or preservatives). If you can, drink the fresh fruit juice with the pulp for the fiber and nutritional value.

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    References

    Medical News Today

    http://www.medicalnewstoday.com/articles/5495.php

    Nutrition Data

    http://www.nutritiondata.com

    Food and Nutrition Information Center

    http://fnic.nal.usda.gov

    World's Healthiest Foods

    http://www.whfoods.com

    Oprah.com for details on Acai Berries.

    http://www.oprah.com/article/health/nutrition/life_acai

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