Incorporating more low-GI and low-GL foods in your diet can help maintain stable blood sugar levels, reduce insulin resistance, and improve satiety. However, it is essential to consider other factors like nutritional value, portion sizes, and the balance of macronutrients when planning your meals.
Glycemic Index (GI) and Glycemic Load (GL) can be classified into three categories to help you better understand their impact on blood sugar levels:
Glycemic Index (GI) classification
- Low GI: 55 or less
- Medium GI: 56 to 69
- High GI: 70 or more
Low-GI foods are digested and absorbed more slowly, leading to a gradual increase in blood sugar levels, whereas high-GI foods cause a rapid increase in blood sugar levels.
Glycemic Load (GL) classification
- Low GL: 10 or less
- Medium GL: 11 to 19
- High GL: 20 or more
Low-GL foods have a smaller impact on blood sugar levels, while high-GL foods cause a more significant increase in blood sugar levels.
List of Best Fruits for Weight Loss
| Fruit | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Calories per Serving |
| Apple | 39 | 6 | 1 medium (182 g) | 95 |
| Banana | 51 | 13 | 1 medium (118 g) | 105 |
| Blueberries | 53 | 6 | 1 cup (148 g) | 84 |
| Cherries | 22 | 3 | 1 cup (138 g) | 50 |
| Grapefruit | 25 | 3 | ½ medium (123 g) | 52 |
| Grapes | 59 | 8 | 1 cup (151 g) | 104 |
| Kiwi | 52 | 7 | 1 medium (76 g) | 46 |
| Mango | 51 | 8 | 1 cup (165 g) | 99 |
| Orange | 40 | 5 | 1 medium (131 g) | 62 |
| Papaya | 60 | 10 | 1 cup (140 g) | 55 |
| Peach | 42 | 5 | 1 medium (150 g) | 59 |
| Pear | 38 | 4 | 1 medium (178 g) | 103 |
| Pineapple | 59 | 6 | 1 cup (165 g) | 83 |
| Raspberry | 32 | 3 | 1 cup (123 g) | 64 |
| Strawberry | 40 | 3 | 1 cup (152 g) | 49 |
| Watermelon | 72 | 4 | 1 cup (152 g) | 46 |
It’s important to remember that, while these fruits are generally healthy and low in calories, moderation is key. Consuming excessive amounts of even low-calorie fruits can still contribute to weight gain if it leads to a caloric surplus.
Frequently Asked Questions
What fruit burns the most fat?
No single fruit directly burns fat. However, fruits low in calories and high in fiber, like berries, apples, and grapefruits, can aid weight loss by increasing satiety and contributing to a calorie deficit.
What fruits burn belly fat fast?
There are no specific fruits that target belly fat. However, consuming a balanced diet with fruits like apples, berries, and grapefruits can support weight loss, including losing belly fat.
What are the 5 foods that burn belly fat?
No foods directly burn belly fat. However, consuming foods high in fiber, protein, and healthy fats can aid weight loss, including belly fat reduction. Examples include:
- Whole grains (e.g., quinoa, barley, brown rice)
- Lean protein sources (e.g., chicken, turkey, tofu)
- Healthy fats (e.g., avocados, nuts, olive oil)
- High-fiber fruits and vegetables
What fruits burn fat at night?
No specific fruits burn fat at night. However, consuming low-calorie, high-fiber fruits like berries, apples, or kiwis can help promote weight loss and manage hunger in the evening.
What 3 foods burn the most fat?
No foods directly burn fat. However, foods high in protein, fiber, and healthy fats can support weight loss by increasing satiety and promoting a calorie deficit. Examples include:
- Lean protein sources (e.g., chicken, fish, legumes)
- High-fiber fruits and vegetables
- Healthy fats (e.g., avocados, nuts, seeds)
What is the 7-day fruit fast?
A 7-day fruit fast involves consuming only fruits for seven days, which is an extreme and restrictive diet. This is not recommended, as it lacks essential nutrients and can lead to deficiencies and health issues.
What fruit is best at night?
Kiwi is a good option for a nighttime snack, as it contains serotonin, which may improve sleep quality.
Which fruit increases skin color?
Fruits rich in vitamins A, C, and E can help improve skin health and complexion. Examples include oranges, papayas, and strawberries.
Which fruits to avoid for weight loss?
Fruits high in sugar and calories, like grapes, bananas, and mangoes, should be consumed in moderation during weight loss.
What foods stop fat burning?
Foods high in sugar, unhealthy fats, and refined carbohydrates can impede weight loss by causing blood sugar spikes and increased calorie intake.
How to burn fat naturally?
To burn fat naturally, consume a balanced diet rich in whole, minimally processed foods, engage in regular physical activity, get sufficient sleep, and manage stress.
Which food is best for weight loss?
The best foods for weight loss are high in fiber, protein, and healthy fats, like whole grains, lean proteins, fruits, vegetables, nuts, and seeds.
What drink helps burn fat?
Green tea, containing catechins, can help increase metabolism and support fat burning when combined with a healthy diet and exercise.
What fruit is best for breakfast?
Fruits like berries, apples, and grapefruits are excellent breakfast options as they are low in calories and high in fiber, supporting satiety and weight loss.
How to lose weight without exercise?
Weight loss without exercise can be achieved by creating a calorie deficit through a balanced, nutrient-dense diet, practicing portion control, and making healthier food choices.
Best fruit combo for weight loss
A fruit combo containing low-calorie, high-fiber fruits like berries, apples, and grapefruits can support weight loss.
Consider adding these fruits to smoothies, salads, or yogurt bowls for a healthy and delicious weight loss-friendly meal or snack.
Combining fruits with protein sources like Greek yogurt, nuts, or seeds can further improve satiety and help manage calorie intake.
Remember, it’s essential to maintain a balanced diet and incorporate various fruits, vegetables, lean proteins, whole grains, and healthy fats for sustainable weight loss and overall health.
