Adding high-protein fruits to your diet can be a tasty and effective way to support your weight loss journey. These fruits not only promote satiety and help curb hunger but also contribute essential nutrients for overall health. Below is a list of 10 high-protein fruits that can aid in weight management:
1. Guava
- Protein Content: 4.21 grams per cup (165 grams)
- Nutritional Benefits: High in vitamin C, fibre, and antioxidants. Promotes digestive health and enhances immune function, helping you feel full for longer periods.
2. Blackberries
- Protein Content: Approximately 2 grams per cup
- Nutritional Benefits: Loaded with fibre (8 grams per cup), antioxidants, and vitamins. Helps reduce inflammation and supports satiety, aiding in weight control.
3. Avocado
- Protein Content: 1 gram per 50-gram serving; 3 grams per whole avocado (5 ounces)
- Nutritional Benefits: Provides healthy fats, fibre, and a modest amount of protein. Helps regulate appetite and boosts feelings of fullness, making it ideal for weight loss.
4. Apricots
- Protein Content: 0.5 grams per fresh apricot (35 grams)
- Nutritional Benefits: Low in calories and high in fibre. Rich in vitamins A and C, supporting skin and immune health, making it a nutritious, low-calorie snack.
5. Mulberries
- Protein Content: 1.7 grams per 3.5-ounce (100-gram) serving
- Nutritional Benefits: A nutrient-dense snack, providing fibre, vitamins, and minerals. Low in calories and aids in maintaining a healthy digestive system.
6. Oranges
- Protein Content: 1.23 grams per medium-sized orange (131 grams)
- Nutritional Benefits: High in vitamin C, low in calories, and rich in fibre. Provides a refreshing and filling snack that supports weight management.
7. Peaches
- Protein Content: 1.41 grams per cup
- Nutritional Benefits: Low-calorie, juicy fruit with a good amount of vitamins A and C. Satisfies sweet cravings while contributing to weight loss.
8. Passion Fruit
- Protein Content: 2 grams per serving
- Nutritional Benefits: Packed with fibre, vitamins A and C, and beneficial plant compounds. Helps control appetite with its combination of protein and fibre.
9. Raisins
- Protein Content: 3.3 grams per half-cup
- Nutritional Benefits: Provides a concentrated source of fibre, covering up to 24% of daily needs. While higher in sugar, moderation makes them a beneficial snack for sustained energy.
10. Kiwi
- Protein Content: 2.1 grams per cup (177 grams)
- Nutritional Benefits: Rich in fibre, vitamin C, and antioxidants. Helps promote digestion and has a low glycemic index, making it great for weight loss diets.
By incorporating these high-protein fruits into your diet, you can increase your Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMM), both of which are essential for effective calorie burning. Choose fresh, fibre-rich fruits to keep you satisfied while ensuring you meet your weight loss and health goals.
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