It took years for nearly 500 researchers from more than 300 institutions in 50 countries to develop the 2010 Global Burden of Disease Study, the largest analysis of risk factors for death and disease in history. In the United States, the massive study determined that the leading cause of both death and disability was the American diet, followed by smoking. What did they find to be the worst aspect about our diet? Not eating enough fruit.

Weight loss does not have a one size fits all(scenarios) formula. As such fruit consumption for shedding the kilos involves painstaking effort to consume a wide variety of fruits in the right proportion. Note that some fruits though sweet, have outstanding benefits to weight loss and should be consumed in moderation

Blueberries

Blueberries are known as a superfood due to the long list of health benefits associated with them. They are one of the richest fruits for antioxidants and as a result have anti-aging and anti-cancer qualities. Blueberries are also amazing for physical performance. They help dilate blood vessels, allowing oxygen to travel through the body more efficiently, and also reduce muscle fatigue after a workout.

Watermelon

While watermelons are high in sugar, it’s very unlikely you’d eat a full one due to its size. This fruit is 82% water and the benefits of being well hydrated should not be overlooked. Watermelon is great for weight loss as a result of this. As well, watermelon is a delicious, sweet snack and will satisfy cravings that may otherwise have been sated by chocolate or sweets.18:35

Lemon

Lemons are very low in sugar but high in vitamin C. They are recommended to reduce the risk of arthritis as well as heart problems. Although eating a whole lemon would be difficult, its zest or juice can be added to almost any meal to add flavor. Lemon water is also more filling than regular water due to the lemon’s high pectin fiber content, making it great for weight loss.

Guava

Guavas are a sort of nutritional cosmopolitan in that they contain a good mix of vitamins. They are high in vitamin A in particular which promotes eye health and can improve sight. Three ounces of guava only contains around 4.5g of sugar too, meaning you can enjoy a good portion before it would negatively affect your weight loss goals. Guava also helps the body maintain its metabolic rate and is a good source of copper, a deficiency that can cause thyroid hyper functions. This makes the fruit a good addition for those who experience weight gain as a result of thyroid problems.

Grapefruits

Studies into grapefruit and weight loss make for interesting reading. One such experiment showed that grapefruit can significantly improve weight loss. Over a twelve week period, participants who ate three portions of fresh grapefruit per day lost 1.6kg whereas the control group, who were given placebos, lost only 0.3kg. It also contains many of the antioxidants mentioned above as well as lycopene, which is especially effective in reducing the risk of prostate cancer and the symptoms of common cancer treatments.

Avocado

Avocados are loaded with healthy fats and fiber great for satiation, decreasing appetite and are versatile as additions to salads, dips, toast, smoothies or to eat as is. Despite their high calorie content, studies have found that people who regularly ate avocados tend to have healthier diets and lower body weight.

Oranges

Oranges are low calorie sweet fruits high in vitamin C, fiber and water. Due to its fiber content, it gives a feeling of fullness when the whole fruit is eaten. Oranges can be delicious when paired with other fruits

Banana

Bananas though calorie dense are also nutrient dense supplying copious amounts of potassium, manganese, magnesium. fiber, antioxidants and several vitamins. Bananas can be added to smoothies, dips, fruit salad combos or eaten as it is.

Fruit contains a molecule called fructose which drastically affects how the sugar is metabolized within the body. Because the sugar is encased in fiber, it is absorbed by the liver more slowly. Added (or processed) sugar, by contrast, is absorbed quicker than the body is naturally able to, which is why it is converted to fat.

This means you don’t have to worry too much about treating yourself to any of the ‘worst’ fruits for weight loss, as they are still great for your health and a fantastic alternative to anything containing processed sugar. But if you are keen to lose weight as quickly and efficiently as possible, focus on the ‘best’ fruits listed above.

In conclusion, none of the fruits listed above are actually bad for you. Just because a fruit has a high sugar content doesn’t mean it should be ignored. Sugars found in fruit work differently for the body than added sugars in sweets, cakes and biscuits.