Kiwi is good for weight loss, as it’s low in calories, keeps you full for a long time, hydrates the body, and contains vitamins, minerals, and antioxidant compounds which are necessary for energy metabolism.
Kiwi supports weight loss, as it’s low in calories
Above all, kiwi is good for weight loss because it has only a few calories. Kiwi has 61 calories per 100g. A whole kiwi fruit has only 42 calories! Caloric deficit is key for burning body fat.
Kiwi is good for weight loss, as it promotes satiety
Moreover, kiwi is beneficial for weight loss, as it’s a very filling fruit. Kiwi is particularly rich in fiber and water. Fiber, protein, and water can keep us full for hours. Just a kiwi fruit can provide up to 8% of the recommended daily intake of fiber![1]
Actually, kiwis are 83% water. Proper hydration is necessary for fat burn.
Sugar in kiwi won’t make you fat
Furthermore, even people with diabetes can eat kiwi. It’s low in sugar. A kiwi fruit contains less than 7 grams of sugars.
As kiwi has a low glycemic index, it doesn’t spike blood sugar levels. We can even eat it on an empty stomach, as a healthy snack between meals. In fact, kiwi is one of the common fruits with the lowest glycemic index. People who want to lose weight should prefer foods with a low glycemic index.
Vitamin C in kiwi burns belly fat
In addition, kiwi is one of the best dietary sources of vitamin C. It contains 92.7 mg of vitamin C per 100g. Just a kiwi fruit contains 64 mg of vitamin C. This dose is 70% of the Daily Value (DV).
Adequate intakes of vitamin C are important for weight loss. Vitamin C is involved in lipolysis. Therefore, we have to consume lots of foods high in vitamin C in order to burn belly fat.
Nutritional value of kiwi fruit
Moreover, kiwi is good for weight loss because it has a great nutritional value. It contains many vitamins and minerals which are involved in energy metabolism.
For instance, kiwi is high in vitamin E, as compared to other fruits. Vitamin E promotes weight loss because it plays a key role in glucose metabolism, prevents oxidative stress and inflammations, and also improves metabolic profile in obesity. In fact, people with low vitamin E levels have a higher risk of obesity.[2,3,4]
| 100g | 1 kiwi fruit (70g) | |
| water (g) | 83 | 57 |
| calories | 61 | 42 |
| protein (g) | 1,14 | 0,8 |
| carbs (g) | 14,7 | 10 |
| fiber (g) | 3 | 2,1 |
| sugars (g) | 9 | 6,2 |
| calcium (mg) | 34 | 23 |
| iron (mg) | 0,31 | 0,2 |
| magnesium (mg) | 17 | 12 |
| phosphorus (mg) | 34 | 23 |
| potassium (mg) | 312 | 215 |
| vitamin C (mg) | 92,7 | 64 |
| vitamin E (mg) | 1,46 | 1 |
Furthermore, kiwi supports weight loss because it’s a good source of antioxidants. It’s rich in carotenoids, flavonoids, and phenolic compounds. These nutrients protect us from chronic inflammation, which can lead to obesity.
Moreover, kiwi is a good dietary source of chromium. This trace element seems to improve body composition, as it promotes weight loss and increase lean body mass!
What’s the best time of the day to eat kiwi for weight loss?
If you want to lose weight, you can eat kiwi daily, as a healthy snack between meals. Kiwi can regulate energy intake. Especially, when eaten before a high calorie meal.
Also, kiwi consumption can have a huge effect on weight loss, when eaten instead of a high-calorie snack.
What happens if you eat kiwi fruit every day?
Most noteworthy, the regular consumption of kiwi is beneficial for health. Kiwi, as part of a well-balanced diet, not only does it help lose weight, but also it reduces the risk of diabetes, cardiovascular disease, stroke and dementia. The consumption of 2 kiwis a day has many health benefits.[5]
On the other hand, you should avoid extreme diets. For instance, eating too many kiwis in order to detoxify the body can be dangerous. Always consult your healthcare provider before changing your diet.
Kiwi-based smoothies can help you lose weight
You can add kiwis to your favorite smoothie. Kiwi-based smoothies are great as a post-workout meal. Actually, kiwi is particularly beneficial for athletes! It has an enzyme that helps digest proteins. Kiwi may help build muscle mass and maintain a lean body. Also, antioxidants in kiwi help athletes recover faster from strenuous exercise.
Kiwi has 122 mcg of lutein & zeaxanthin, 52 mcg of beta-carotene, and 1.3 mg of vitamin E per 100g. Antioxidants may promote muscle growth, as they neutralize free radicals, which may inhibit muscle recovery.[6]
Furthermore, vitamin C, carotenoids, and polyphenols in kiwi boost the immune system! According to studies, kiwifruit influences a number of biomarkers of oxidative stress and beneficial immune responses. Athletes who regularly eat kiwi are more likely to be healthy for more days per year. Kiwi reduces the incidence and severity of symptoms of the upper respiratory tract infections. Hence, athletes build more muscle mass, as they do more workouts per year.[7]
Moreover, kiwi is good for muscle growth because it helps the body digest more protein from food. Actually, kiwi has an enzyme called actinidin which enhances digestion of a variety of common food proteins, and protein-rich foods, such as milk, meat, fish, eggs, legumes, and cereal proteins.[8]
Therefore, the next time you’ll prepare your favorite protein-rich post workout smoothie, add a kiwi!
Furthermore, eating kiwi is beneficial for athletes because it enhances iron absorption. High iron levels are necessary for increased energy and endurance. Iron is crucial for the transportation of oxygen to the muscle.
Iron deficiency leads to impaired aerobic power. Moreover, reduced oxygen levels in the exercising muscle lead to anaerobic metabolism, which can deplete muscle glycogen stores. It may delay muscle recovery after exercise as well.[9]
Athletes have a higher risk of iron deficiency. Women and endurance athletes, in particular. Athletes lose high amounts of iron when exercising. But, kiwi consumption improves the absorption of iron, due to its high concentrations of vitamin C and carotenoids.[10]
Kiwi can help you sleep better
Also, kiwi helps you sleep better at night. A good night’s sleep is necessary for maintaining a lean body. Kiwi seems to improve sleep onset, duration, and quality.[11]