Most weight loss journeys begin with rocket-high motivation, but eventually, the fuel of that rocket wears down over time, and sticking to a specific diet becomes more complex than ever before.
Initially, the weight loss journey may make us suffer a bit because most of us leave behind unhealthy, palatable foods and go for healthier options. Most diets break off because people tend to cut too much food in a short period, which causes them to suffer from starvation.
We need to remember that if we make some tweaks, we do not need to suffer from starvation. “Healthy foods can also be tasty.”
Most people love snacking, and if that snacking can be adjusted with low-calorie tasty foods, then it can solve two problems at once:
- We do not need to suffer from starvation
- Will increase the motivation to stick to the diet
Diets should be fun, not stressful. In this article, we will discuss five types of fruit that have many health benefits, are versatile (can be used in many recipes), and are very low in calories.
Contents
Berries
Berries are the wonder of the world. They are not only healthy but also delicious. All kinds of berries are lower in calories.
There are different kinds of berries. Among those, the popular types of berries are:
- Strawberry
- Blueberry
- Blackberry
- Raspberry
Almost 350g – 400g of berries contain 100 calories, which is very low in calories considering the quantity. It is not only an excellent snacking option but also can be used to enhance the taste of breakfast by adding it to oats or pancakes.
Some benefits of berries:
- They contain different vitamins, like vitamins A and C.
- They are also high in antioxidants.
- As they provide natural sugar, they do not spike the blood sugar level, though you should eat them in moderation.
- Possess a good amount of fiber. 100g berries provide 2 to 6 grams of fiber, depending on the type of berry. Especially Raspberry has a high fiber content.
Snacking option in which berries can be used:
- Make berry jam at home. So that when you crave sweets, you can have a jam with toast or a slice of bread.
- Protein shakes or milkshakes with berries. Use low-fat milk if you are in a weight-loss phase.
- Berries with Greek yogurt. I like to have yogurt with mixed frozen berries.
- You can make fruit salads with berries.
- Do not forget to make homemade low-calorie ice cream with berries, especially with strawberries.
- Berry smoothies.
Melons
30 to 40 calories for 100g of melons. It seems too good to be true. It is.
Melons are among the lowest-calorie fruits you can find. More than 80% to 90% of watermelons and cantaloupe are water, and we know water has zero calories. This justifies the low calories in melons.
Even though they have a high water content, they taste perfect. Melons are also very versatile.
Some benefits of melon:
- They are high in antioxidants.
- It supports digestion as they have a good amount of dietary fiber.
- They are the best fruit for summer, as they keep us hydrated.
Snacking option, in which melons can be used:
- Melon’s juices, though we would recommend you eat the fruit to get the maximum amount of fiber.
- You can mix melons in a fruit salad.
- You can make popsicles with melons.
- Do make some homemade melon lollies.
- Fruit kebabs. In which different fruits are skewed through a stick, Melons feel great on fruit kebab because of the sweet and savory taste.
Oranges
If you’re looking for some sweet and savory goodness, then oranges are the best thing you can have. Oranges contain a good amount of natural sugar and are packed with vitamins and minerals.
Oranges are also very low in calories. 100g of oranges only have 45 to 50 calories.
Some benefits of oranges:
- It is packed with Vitamin C. A medium-sized orange can give you 60 to 80 milligrams of vitamin C. According to the Harvard School of Public Health, an adult’s daily requirement of Vitamin C is between 75 and 90 mg.
- Oranges contain collagen, which makes connective tissue and skin smoother.
- It is a good source of dietary fiber. A medium-sized orange contains almost 3 gm of fiber.
- It helps in maintaining good oral health.
Snacking option in which oranges can be used:
- You can make low-calorie orange cakes or muffins.
- Can bake biscuits with orange pulp
- Dried oranges without sugar can be an alternative to other sugary snacks.
- Orange smoothies.
Papaya
There is a question I want to ask. Can you distinguish between mango and papaya by looking at the sliced form? I sure struggle.
Papaya is a delicious fruit that everyone should include in their diet. It can be a great snacking option as it is very low in calories—100g of papaya has only 30 to 40 calories.
Papaya is also very healthy. It can be eaten in both ripe and unripe states. Raw papayas are usually considered vegetables, whereas ripe papayas are considered fruits. Papaya has many health benefits.
Some benefits of papaya:
- Papayas are a good source of vitamins like A and C.
- 100 g of papaya contains almost 2 – 2.5 g of fiber.
- Some research suggests it has anti-cancer properties.
- Papaya contains lycopene, which helps reduce heart disease.
- It helps in reducing inflammation.
Snacking options in which papaya can be used:
- You can make papaya pudding.
- Various kinds of deserts, like papaya granite.
- Greek yogurt bowl with papaya slices or paste.
- Air-fried papaya fritters.
Grapes
The list can only be complete with the queen of fruits and grapes. Grapes are a great fruit with various health benefits and are also very low in calories.
Though it is most popular for the wrong reason, you know what we are talking about “the red color liquid that is made out of it.”
Some benefits of oranges:
- Grapes are high in antioxidants, which help repair cells.
- Grapes have a good amount of potassium, which helps in reducing the risk of heart disease.
- Red Grapes help reduce cholesterol, which lowers LDL (Bad Cholesterol)
- Grape seeds and skin contain a good amount of fiber.
Snacking option in which melons can be used:
- You can make custard with grapes.
- Frozen grapes, they taste like candy
- Grape Juice.
- Can mix with Greek yogurt or oatmeal (Tastes better if you refrigerate)
- Make grape sorbet.
There are many low-calorie fruits out there; however, according to us, the mentioned fruits are the most palatable and very low in calories. You can almost eat any fruit in your weight loss journey, as most of them are very low in calories. Go for the seasonal ones, as they are meant to be enjoyed during that particular season.