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9 Fruits You Need To Add to Your Smoothie for Weight Loss

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9 Fruits You Need To Add to Your Smoothie for Weight Loss

9 Fruits You Need To Add to Your Smoothie for Weight Loss:-A weight loss protein smoothie with fruit tastes great without nut milk, flavoured yoghurt, honey, or other sweeteners. But like any sweetener, fruit contains sugar, so too many high-sugar fruits in your smoothie can spike your blood glucose.

For dieters, fruit smoothies can be a trap. Many of our medical review board dietitians warn clients who use smoothies to lose weight. Protein smoothies are best as meal replacements, not snacks, because your goal is to lose calories. Smoothies should have fewer calories than meals they replace.

9 Fruits You Need To Add to Your Smoothie for Weight Loss

1. Apple

  • An apple is a great travel snack. First, it won’t crush in your rucksack like grapes and berries.
  • Apples are “low-GI” because the skin is high in fibre. “GI” is a scale from 0 to 100 that indicates how much a food raises blood sugar within two hours.
  • Apples have a low GI of 36. Apples are best for weight loss when eaten whole.
  • A smoothie with apple chunks is a good alternative.
  • Red delicious apples have 62 calories and 12 grammes of natural sugar.

2. Blueberries

  • Blueberries are the most antioxidant-rich smoothie fruit.
  • USDA scientists found that pterostilbene, like grape resveratrol, stimulates liver cells to break down fat and cholesterol.
  • One cup of blueberries has 64 calories, 9.3 grammes of sugar, and a bushel of nutrients, including fibre.
  • It’s safe to add a handful to your smoothie or snack.
  • According to Advances in Nutrition, blueberries’ deep blue anthocyanins are powerful phytochemicals that help maintain weight and reduce type 2 diabetes and heart disease risk.

3. Cantaloupe

  • Ripe, juicy cantaloupe is nearly 90% water and high in dietary fibre, making it a great fruit for a weight-loss smoothie if you don’t add nut butters.
  • 12.6 grammes of sugars and 60 calories per cup of cantaloupe isn’t much for beta-carotene, folate, vitamin C, and potassium.

4. Cherries

  • Try cherries in your smoothie—they’re delicious.
  • Be sure to pit them first. Tart cherries are a great weight-loss fruit because they are low in calories and sugar (a half-cup has 48 calories and 10 grammes of sugar) and high in antioxidant compounds called anthocyanins that fight free radicals that cause obesity-related chronic inflammatory diseases.
  • Cherries reduced exercise-induced muscle soreness and strength loss, blood pressure, arthritis, sleep, and very-low-density lipoprotein, the worst type of bad cholesterol, and triglycerides, according to a Nutrients review.

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9 Fruits You Need To Add to Your Smoothie for Weight Loss

9 Fruits You Need To Add to Your Smoothie for Weight Loss

5. Kiwifruit

  • Not the most popular smoothie fruit, but worth trying.
  • Kiwis contain at least 3 grammes of dietary fibre per serving, which can help lower blood sugar.
  • Don’t peel the fruit—the brown skin contains most of the fibre.
  • It should be chunked and blended well. Limited research suggests that kiwifruit consumption may lower blood pressure and body fat.
  • Kiwis have 64 calories and 9 grammes of sugar per serving.

6. Grapefruit

  • A 12-week study of 91 obese patients showed that fresh grapefruit can help lose weight.
  • According to the Journal of Medicinal Food, eating half a fresh grapefruit before meals helped people lose 3.5 pounds in 12 weeks.
  • Study subjects’ insulin response improved.
  • If weight loss is your goal, keep grapefruit halves ready at meals.
  • A grapefruit smoothie can replace a meal.
  • Grapefruit sections with juice have 37 calories and 8.5 grammes of sugar per half-cup.

7&8 . Strawberries & Raspberries

  • Nature’s candy is high in water, fibre, and vitamin C for immune system strength, making it a great weight maintaining fruit.
  • One cup of strawberries has 49 calories, 7 grammes of sugar, and 3 grammes of fibre.
  • Raspberries have less sugar, with only 2.6 grammes per 57-calorie, ¾-cup serving.
  • They don’t last long in the fridge, so keep a bag in the freezer. Fresh and frozen strawberries, raspberries, blackberries, and blueberries are equally nutritious.

9. Watermelon

  • Due to its high water and fibre content and low carbohydrate content, watermelon is safe for overweight or diabetic people.
  • Nutrients published a 2019 study comparing overweight people who ate watermelon or low-fat cookies daily for four weeks.
  • The watermelon reduced hunger after eating and reduced body weight, BMI, blood pressure, and waist-to-hip ratio by the end of the trial.
  • Watermelon has 45 calories and 9 grammes of sugar per cup.

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