Shedding those extra kilos can be a grueling process. Diets are boring for many of us. What if I told you that a fruit can help you make a change in your body? And that too, without spending your calorie allowance. Having this fruit is going to fuel you with energy and nutrients. So, which fruit is it? Kiwis it is. But Are Kiwis Good for Losing Weight? Yes, they are enriched with nutrients and vitamins which aid in weight loss. 

A study shows that daily consumption of golden kiwi fruit can help to reduce body fat and improve blood pressure in obese individuals.

You can switch to an unhealthy snack option with kiwis since it has low calories and less sugar content. In this post, we will discuss the benefits of kiwi fruit for weight loss, the nutritional content, the best time, and ways to consume it for the best weight loss results. 

To learn more about Kiwis’ wonderful health benefits, keep reading as we uncover the superfood Kiwi. 

Are Kiwis Good for Losing Weight?

If you are wondering is kiwi good for weight loss, then yes it is! Kiwis are not just delicious they also help you reach your weight goals.

Let’s uncover those secret properties that can help you have a fit and toned body.

➢ Kiwis are low in calories but high in fiber. With just spending 60 calories, it can keep you energized for the rest of your day.

➢ Kiwi has higher vitamin C than other fruits. Vitamin C helps boost metabolism in our body. This in turn helps burn fat in our body.

➢ The low glycemic index in kiwis helps in maintaining blood sugar levels. Having a kiwi will keep you fuller and reduce cravings. 

➢ Kiwi has properties like actinidin, which help in proper digestion. If your body has smooth digestion then it will contribute to weight management. 

Nutrition Value per 100 grams,

Calories	61
Fats	0.5 grams
sodium	3 mg
carbohydrates	15 grams
Sugar	9 grams
Dietary fibre	3 grams
Protein	1.1 grams
Potassium
Calcium
Magnesium
Iron
Vitamin  C
Vitamin E
Vitamin A

How Much Quantity of Kiwi Can We Eat In a Day?

Though kiwis don’t cause harm to the body, overeating won’t provide any benefit. It’s recommended to consume 1-2 kiwi or 100 grams per day. Overeating kiwis is going to increase your body sugar intake which can cause an increase in body fat. This is something we don’t want. Therefore, it’s important to maintain a balanced diet while on a weight loss journey.

What is the Best Time to Have Kiwi for Weight Loss?

There is no specific time to have kiwis. You can have it any time of the day like a snack since it contains low calories and sugar. If your primary concern is losing weight, then have kiwis in the morning. It’s a great way to jumpstart your day with kiwis as it aids digestion and detoxifies the body. It will give you a rapid energy and metabolism boost from its fiber and vitamin content. Another best time to have Kiwis is before workouts. 

How to Eat Kiwi for Weight Loss?

This depends on your choice. You can simply bite into kiwis like apples or peel a kiwi and eat. If you want to increase your fiber intake have it with peel. Here are some recipes you can include in your meal plan to see a significant fat loss:

Kiwi Smoothie

Add it to your breakfast routine or pre-workout drink. 

Ingredients: 

1 Cucumber

1 kiwi

1 green apple 

1 cup coconut water

½ tsp lemon juice

6-8 mint leaves

1 tsp Chia Seeds

5 cubes of Ice

Method:

● Take all fresh fruits and vegetables, wash and chop them

● Take a blender, add all the chopped ingredients, coconut water, lemon juice, and some mint leaves, and blend to smooth puree. 

● Pour it into a glass. 

● Garnish with mint leaves and chia seeds. 

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Kiwi Detox Water

Add this detox water for a hydrating and fresh day. It’s a great summer drink for those hot scorching days. 

Ingredients: 

4 Kiwis

1 litre water

½ cup Mint leaves

Method:

● Prep the kiwis and mint. Wash and chop them in a bowl.

● Take a jar, put chopped kiwis and mint. Squeeze them a bit. 

● Pour water into the jar, mix and cover it. 

● Let it stay overnight in the fridge. 

● In the morning, pour in a glass and have it.

This drink can be had on an empty stomach or have it little by little for the rest of the day. 

Kiwi Chia Pudding

A breakfast recipe that doesn’t require much time or ingredients, and is loaded with fiber.

Ingredients:

3 kiwis chopped

½ cup chia seeds

1 cup low-fat milk or almond milk

1 tbsp honey

1 tsp vanilla extract

1 tbsp nuts (almond and walnuts)

1 tbsp coconut flakes

Method:

● In a bowl, add chia seeds and milk. Mix well to avoid any lumps. 

● Mix in honey and vanilla extract to the milk mixture. 

● Cover the bowl and set it aside in the fridge overnight. 

● Next morning, make a puree of chopped kiwis. 

● Add the puree to the milk mixture and mix well.

● Take a short glass and pour the chia pudding mixture. 

● Garnish with chopped nuts and coconut flakes. 

Kiwi Salsa

If you find it boring to have kiwi as it is, then you need to try this simply delicious salsa dip. Pair it up with gluten-free bread, sautéed vegetables, or grilled chicken. 

Ingredients:

4 Kiwis

2 garlic cloves

1 chilly

1 tbsp lemon juice

¼ cup onions

¼ cup mixed bell peppers

Small bunch coriander

Salt to taste

¼ tsp Pepper powder

Method: 

● Wash the kiwis, remove the peel, and dice them into small cubes.

● Chop onions and bell peppers in small cubes and crush garlic & chili. 

● In a large bowl, add kiwis, onions, and bell peppers. 

● Make the dressing with lemon juice, crushed garlic, chili, salt, and pepper and mix.

● Pour and mix the dressing with the vegetables and kiwis.

● Cover and store in the refrigerator for an hour. 

● Garnish with coriander leaves and serve. 

Kiwi Salad

Have this salad as a side dish at lunch or as a snack in between meals. It contains your daily dose of greens which makes it nutritious and can keep you fuller for longer periods of time. 

Ingredients:

4 Kiwifruits

1 bunch Lettuce

1 cucumber

1 tbsp walnuts

Few mint sprigs

½ tbsp olive oil 

½ tsp lemon juice

1 tsp honey (optional)

¼ tsp rice vinegar 

Method:

● Wash the lettuce and chop it. 

● Peel the cucumber skin and chop it into thin slices.

● Peel the kiwis skin and cut 3 kiwis into cubes. Make thin slices of the remaining kiwi.

● Make the salad dressing in a small bowl. Mix olive oil, lemon juice, honey and vinegar.

● In a large bowl, add chopped kiwis, cucumber and lettuce. Mix well and pour the dressing. 

● Garnish with walnuts and fresh mint. 

Other Health Benefits of Kiwi

Kiwi not only helps in shedding those extra kilos but also helps in maintaining overall health. Here are other health benefits of eating kiwis:

Immunity Booster

Kiwis are a rich source of vitamin C which helps in boosting immunity power in the body. They also contain antioxidants, which help remove harmful cells, infections, and diseases from the body. 

Good for Heart

Kiwis are a good source of potassium and vitamin C. This helps in maintaining blood pressure and reduces the risk of stroke and heart disease. 

Good for Digestion

Kiwis contain a good amount of fiber which helps in proper digestion and maintaining gut health. With the presence of actinidin, it helps your body to absorb nutrients and proteins properly. 

Cures Asthma

The richness of vitamin C and antioxidants in kiwis helps to cure breathing problems and treats asthma in many people. Some studies suggest having kiwi regularly can reduce wheezing in children. 

Promotes Healthy Skin

Kiwi is a source of vitamin C and antioxidants that help your skin with collagen synthesis. Collagen is known to eliminate toxins from the body which provides healthy and glowing skin.

Conclusion

In this article, we delve into whether Are Kiwis Good for Losing Weight? Though the size may not convince you, kiwis are a surprising powerhouse that promotes overall health and well-being. It’s also said that having kiwis at night can help individuals who have insomnia. The nutrients, minerals, and vitamins present in kiwi are a daily dose of requirements for our body.

Make a meal plan where you can include kiwi fruit a day for all its goodness. These are just a few healthy kiwi recipes that can help you curb cravings. Kiwi being a versatile fruit goes well with any ingredients so keep experimenting! 

Remember, having only one fruit won’t help you lose weight. But having a holistic lifestyle with balanced meals, regular workouts, and proper sleep will give you the desired body. 

Don’t forget to pick up kiwis on your next visit to the market. 

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