Weight Loss Diet: Include These 10 High-Protein Fruits to Lose Weight

People who want to reduce weight should keep track of their nutritional intake and eating habits. They must also eat and engage in activities that will help them lose weight. One strategy to reduce weight is to consume high-protein fruits, which stimulate satiety, muscle growth, and metabolism. In this post, we will discuss ten high-protein fruits that can aid in your weight loss quest.

High-Protein Fruits to Eat for Weight Loss

A 2018 research found that increasing protein intake could improve your Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMM). This action may cause higher calorie expenditure for several hours after a meal, including while sleeping.

1. Guava

Guava is a tropical fruit known for its high protein content. According to the US Department of Agriculture, guava is one of the most protein-rich fruits, with roughly 4.21 grams per cup (165 grams). It also contains critical minerals such as vitamin C, which promotes immune function and digestive health. The fiber level also helps you feel fuller for longer, which aids with weight management.

2. Blackberries

Blackberries are another great fruit option for people trying to boost their protein consumption. Despite their tiny size, blackberries contain a high fiber content. A single cup of raw blackberries has almost 8 grams of fiber. These berries are also high in antioxidants, vitamins, and fiber, which help with overall health and weight loss by increasing satiety and lowering inflammation.

3. Avocados

While avocados are commonly seen as a healthy fat source, they actually contain a surprising amount of protein. A 50-gram portion of fresh avocado contains 1 gram of protein, but a 5-ounce avocado (3 serves) contains 3 grams of protein.

According to a 2019 study, eating a whole avocado for breakfast boosted feelings of fullness and decreased appetite when compared to a breakfast with the same calories but fewer fat and fiber. This implies that avocados may help control hunger and aid in weight loss.

4. Apricots

Two fresh apricots, weighing 70 grams total, provide 1.5 grams of fiber. While apricots have a low protein level, they are high in fiber and low in calories, making them an ideal snack for weight loss. They also include a significant amount of vitamins A and C, which promote skin health and immune function.

5. Kiwi

Kiwis are a good source of dietary fiber, with a single medium-sized kiwi containing approximately 2-3 grams. This quantity represents roughly 10-15% of the recommended daily fiber intake for adults. The fiber content aids digestion and keeps you feeling full, which is good for weight loss.

6. Mulberries

Mulberries are a less common but highly healthy fruit, with a 3.5-ounce (100-gram) serving containing 1.7 grams of fiber. Mulberries are high in fiber, vitamins, and minerals, making them a nutritious snack. They are low in calories and fat, and their high fiber content can increase feelings of fullness.

7. Oranges

Oranges are well-known for their vitamin C content, but they also contain a fair amount of protein. A medium orange weighing 131 grams has about 1.23 grams of protein. Oranges are also low in calories and high in fiber, making them a refreshing and filling snack for individuals aiming to reduce weight.

8. Peaches

Peaches are juicy and sweet fruits that contain around 1.41 grams of protein per cup, according to the US Food and Drug Administration. Peaches are low in calories and can be a delightful, sweet treat to keep you on track with your weight loss objectives.

9. Passionfruit

Passion fruit is a tropical fruit recognized for its delicious flavor and contains approximately 2 grams of protein per serving. This fruit is also abundant in fiber, vitamins A and C, and phytonutrients. Passion fruit’s protein and fiber content can help with hunger management and weight loss.

10. Raisins

Raisins, or dried grapes, are another high protein item that can help you lose weight. Half a cup of raisins has 3.3 grams of fiber, which accounts for 10-24% of your daily fiber needs, depending on your age and gender. While raisins are higher in sugar than fresh fruits, they can still be part of a healthy weight loss diet when consumed in moderation.