Fruits are one of the best ways to fuel your body with antioxidants and vitamins for healthy weight loss. If you’re looking to maximize the impact your diet has on your well-being and pursue your weight loss goals, these are the four fruits to boost your metabolism. To learn more about fruits you can eat in the morning to boost your metabolism, we spoke with Johna Burdeos, a registered dietitian and health writer, and Dana Ellis Hunnes PhD, MPH, registered dietitian, a senior clinical dietitian at UCLA Medical Center, assistant professor CULA Fielding School of Public Health, and author of Recipe For Survival (2022). They said the best fruits to eat in the morning are blueberries, grapefruits, melons, and bananas. These fruits are filling and easy to pair with other breakfast foods. They’re rich in vitamins and antioxidants that are needed for healthy weight loss. Find out more below!
Blueberries
If you've ever wondered what blueberries can do for your gut health, aging skin, weight loss goals, and overall health look no further. Blueberries are one fruit you could add to your breakfast every day to improve and preserve your optimal state. The flavonoid anthocyanin found in this fruit helps your body produce adiponectin. This is a hormone that'd been linked to lower glucose levels, curbed cravings, and a boosted metabolism.
"Berries are low in calories at about 32 to 57 calories for a 100-gram serving (depending on the berry), making them a good low-calorie food to add to the diet especially if you're trying to lose weight," Burdeos explains. And, berries are high in antioxidants. So it's a good idea to include them in your diet, whether or not you want to lose weight.
Hunnes agrees that berries are good to eat in the morning for weight loss because they are "high in fiber, filled with water, and low in calories. they keep you feeling fuller on fewer calories."
"Regular consumption of berries is linked to a lower risk of heart disease and cognitive decline. You can add your berries to cold or hot cereal, yogurt, and smoothies," she continues. "The fiber in the berries combined with a protein source like the milk in your cereal or yogurt can help boost satiety. And when you're more satisfied with your morning meal, you're less likely to mindlessly grab a sugar-laden snack or calorie-rich pastry mid-morning."
Grapefruits
Grapefruit is a citrus fruit and a great source of fiber and nutrients. They are particularly high in Vitamin C, Vitamin A, and antioxidants. They're also extremely low in calories at just 52 calories for about a medium-sized grapefruit. This fruit also contains a good amount of water so they're super hydrating as well.
"Grapefruits are low in calories, high in fiber, and filled with water as well and like berries, keep you fuller on fewer calories," Hunnes notes. Including grapefruits in your morning breakfast promotes fullness and, when included in a balanced diet, can help with weight loss.
"Eating grapefruit would be a healthier alternative for someone who drinks grapefruit juice and wants to lose weight since the juice offers more calories (about 96 calories in 1 cup)," Burdeos says. "Lastly, grapefruits are low in the glycemic index scale, meaning a slower release of sugar into the bloodstream. A lower GI diet may help with weight loss though the research on this is limited." Grapefruits make a great option for someone watching their calories and portions.
Melons
Melons are members of the Cucurbitaceae family. This makes them relatives of cucumbers and squashes (which is a great vegetable to add to your stew for gut health!). Although often grouped together, most sweet melons fall into two broad categories: watermelons and muskmelons. Some of the most popular melons include watermelons, cantaloupe, honeydew, winter melons, and more.
When it comes to weight loss, melons are another low-calorie fruit option that you can add to your morning meal. Depending on the type of melon, they are just 46 to 61 calories for a 1-cup serving. "They're also high in water, to help with hydration and feelings of fullness whilst providing [few] calories. Like apples and berries, melons can be cut up and added to cereals, yogurt, and smoothies, too, " Burdeos says.
Hunnes agrees, she specifically says that watermelons are, "high in fiber, high in water, filled with nutrients, and can help keep you full on fewer calories because of their high water content." This delicious fruit makes a great addition to your morning diet.
Bananas
You probably already know that bananas are good for weight loss. Hunnes suggests eating this fruit every morning to boost your metabolism and lose weight. "Less-ripe bananas can also be a good choice because of their resistant starch, and when they're greener their carbs take longer to digest and [absorb]," she notes. "They're good for the microbiome (bacteria in the GI tract). That can help with weight loss and overall calorie intake." This fruit has a high fiber content. A medium-sized banana contains around 3 grams of fiber, which is 10% of the recommended daily intake. Research shows that a high-fiber diet can help with weight loss because high-fiber foods, like bananas, are more filling than low-fiber fruits like apricots and plums.
Bottom line
How can you integrate these fruits into your diet? Burdeos recommends enjoying them as a fruit salad. To make it healthier, you can mix in nuts, Greek yogurt, and milk, she suggests "lower fat for those watching their calories," she says. Hunnes, on the other hand, says that she likes to "use all of these fruits in with oatmeal, in a fruit salad, mixed in a plant-based yogurt or a smoothie."
Only eating these fruits themselves is not going to result in weight loss. Weight loss s all about eating balanced meals and snacks. But, your breakfast choices have the potential to set the tone for your food choices for the rest of the day. It's best to start your day with a filling and balanced breakfast. So, if you're looking for fruits to eat in the morning, take Burdeos and Hunnes' advice and add blueberries, grapefruits, melons, and bananas to your diet.
