Here is a list of seven main anti-obesity fruits.
1. Tamarind (Tamarindus Indica):
The ethanolic extract of Tamarindus indica fruit pulp showed a significant weight-reducing and hypo-lipidemic activity in cafeteria diet- and sulpiride-induced obese rats. Pulp of fruits has hypo-lipidemic and anti-oxidant properties. Azman et al. (2012) confirmed the anti-obesity effects of tamarind extract, as indicated by a significant reduction of adipose tissue weights, and the degree of hepatic steatosis in the obesity-induced rats.
The extract also possesses hepato-protective activity, as it reversed the elevation of plasma liver enzymes concentration prior to the high-fat diet. A dose-dependent effect was noticed, where at 50 mg/kg tamarind extract showed the most prominent effect, followed by 25 mg/kg and, subsequently, 5 mg/kg body weight in diet-induced obese Sprague-Dawley rats.
2. Vriksh Amla (Garcinia Cambogia):
Garcinia cambogia is a yellowish pumpkin-shaped tropical fruit tree native to India. It is claimed to lower body weight and reduce fat mass in humans. The dried fruit rind of Garcinia cambogia, also known as Malabar tamarind, is a unique source of (-)-hydroxycitric acid (HCA), which exhibits a distinct sour taste and has been safely used for centuries in Southeastern Asia.
Supplementation in experimental animals showed that HCA can suppress appetite and inhibit body fat biosynthesis. In rat brain cortex, HCA was shown to increase availability of 5-hydroxytryptamine or serotonin. This neuro-transmitter is implicated in the appetite regulation and control.
Hydroxycitric acid (HCA) has been found to limit the synthesis of fatty acids in the muscles and liver by inhibiting the enzyme ATP-citrate lyase (a key enzyme which facilitates the synthesis of fatty acids, cholesterol and triglycerides). As a citrate cleavage enzyme that may play an essential role in de novo lipogenesis inhibition, with no further synthesis, the existing fatty acids are gradually used up, resulting in reduction of body fat and body weight.
Thus Garcinia cambogia-derived (-)-hydroxycitric acid (HCA) could be considered a safe and natural supplement for weight management. Preuss et al. (2004b) demonstrated the safety, bioavailability and efficacy of Ca2+/K+ bound HCA salt (HCA-SX or Super Citri Max) in weight management.
HCA-SX has been shown to increase serotonin availability, reduce appetite, increase fat oxidation, improve blood lipid levels, reduce body weight, and modulate a number of obesity regulatory genes without affecting the mitochondrial and nuclear proteins required for normal biochemical and physiological functions.
Roy et al. (2004; 2007) confirmed the anti-lipolytic and anti-adipogenic effects of HCA-SX although according to Heymsfield et al. (1998) Garcinia cambogia failed to produce significant weight loss and fat mass loss beyond that observed with placebo.
3. Grapes and Grape Seeds (Vitis Vinifera):
High fat diet fed rats treated with ethanol (GSAE) and water (GSWE) extracts of grape seeds revealed significant (P < 0.01) decrease in weight gain and food intake when compared with high fat diet rats (HFD) without the treatment. The organ weight of the liver and adipose tissue weights of mesenteric, perirenal and uterine tissues were significantly decreased along with Serum TG, total cholesterol, HDL-cholesterol, glucose levels in the HFD + GSAE and HFD + GSWE groups as compared with the HFD group.
4. Guava (Psidium Guajava):
Pink guava puree significantly decreased the body weight, systolic blood pressure and blood glucose levels of high fat diet-induced-obese rats as compared to the control rats. Triglycerides and Low density lipoprotein-cholesterol reduced while high density lipoprotein values increased in the treated group as compared to control. Thus, Norazmir Jr. and Ayub (2010) reported that pink guava puree had anti-obesity properties and high glutathione peroxidase and super-oxidase dismutase enzyme activities.
5. Grapefruit (Citrus x Paradisi):
Fresh grapefruit was found to result in significantly more weight loss than the placebo group. Half of a fresh grapefruit eaten before meals was associated with significant weight loss. Supplementation of grapefruit in different forms produced different degrees of weight loss in metabolic syndrome patients.
After 12 weeks, the fresh grapefruit group had lost 1.6 kg, the grapefruit juice group had lost 1.5 kg, the grapefruit capsule group had lost 1.1 kg, and the placebo group had lost 0.3 kg. Although the mechanism of this weight loss is unknown it would appear reasonable to include grapefruit in a weight reduction diet.
6. Japanese Pepper (Zanthoxylum Piperitum):
Zanthoxylum piperitum has been used in Korea as a spice and as a traditional medicine. The fruit and leaves contain terpenoids, flavonoids and other phenolic. Gwon et al. (2012) hypothesized that the Japanese pepper contains functional compounds that possess anti-obesity properties. They found that the ethanol extract of the fruit reduced weight gain, white adipose tissue mass, serum triglyceride and cholesterol levels in high fat diet fed mice.
A decrease in lipid accumulation and significant attenuation of adipogenic transcription factors, such as PPARγ, C/EBPα, and SREBP-1 in 3T3L1 cells were also observed. Thus they confirmed that Z. piperitum exerted an anti-obesity effect by inhibiting adipogenesis through the down regulation of genes involved in the process.
7. Other Anti-Obesity Foods:
Germinated brown rice (GBR) administration suppressed body weight gain and lipid accumulation in the liver and epididymal adipocytes, and improved serum lipid profiles, probably by controlling adipogenesis through a reduction in transcriptional factors. From these results Ho et al. (2012) suggested that GBR is a potential anti-obesity agent.
Recent studies suggest that calcium metabolism and perhaps other components of dairy products may contribute to shifting the energy balance and thus play a role in weight regulation. Faghih et al. (2011) found that increasing low fat milk consumption significantly reduces the general and central obesity beyond a low calorie diet.
Both soy and skim milk were observed to induce weight loss in premenopausal women and the effect has been attributed to the calcium content in these products. However, between soy and skim milk groups there were no significant differences in weight, fat per cent, abdominal circumference, and fat-free mass. It was suggested that 720 ml of either soy milk or skim milk must be consumed daily to optimize the weight loss effects of calcium.