There are fruits that make you lose weight. Fruits are one of the best foods for people who want to lose weight. As a matter of fact, most fruits are rich in fiber, vitamins and minerals which is not usually the case with most foods that people eat daily. Among fruits, bananas are considered one of the best snacks that can help you lose weight and energize you.
Top Fruits to Support Weight Loss (and How to Enjoy Them)
Fruit tends to be high in fiber and low in calories, making it a great food for weight loss or maintenance.
When it comes to losing weight, a big challenge for many people is giving up dessert, which is seemingly ubiquitous. Maybe your coworker brought donuts in for the team or candy bars seem to beckon you from the grocery checkout aisle. And, well, when the holidays roll around, all bets are off. It’s like an obstacle course for your goal setting.
Meet your weight loss training buddy: fruit. Not only does fruit have the sweetness you’re craving, but unlike processed treats, it boasts plenty of nutrients as well. No wonder some people call it Mother Nature’s candy.
In fact, the U.S. Department of Health and Human Services recommends that you fill half of your plate with fruit and veggies for optimal health. Yet while whole fruits are healthy, all food has calories, and you’ll want to keep that in mind when losing weight. If you’re on the popular ketogenic diet, some fruits are also better than others on this plan, due to the tight carbohydrate restrictions. Also, for people with type 2 diabetes, while it’s a myth that fruit is unhealthy, you’ll still want to monitor your intake due to their carb count, or else risk a blood sugar spike.
The amount that’s right for you may differ, but the fact remains: Fruit is a healthy addition for your weight loss plan. “When you’re trying to lose weight, an important aspect is feeling full for longer, but also enjoying what you eat — that’s a huge part of sustainable, healthy weight loss,” says Martha Lawder, RDN, president of the California Academy of Nutrition and Dietetics, who is based in Roseville, California. “Fruit can give you that fullness because of the fiber, but also it’s delicious. That makes it a great go-to option.”
Here’s a look at some top choices, along with ideas on how to enjoy them if you’re looking to maintain your weight or simply do your body some good.
High-Fiber Apples Allow You to Get Your Sweet Fix on the Go
Atlanta-based Kristen Smith, RDN, spokesperson for Academy of Nutrition and Dietetics and registered dietitian for Piedmont Healthcare, says apples are high in fiber but low in calories, which, like many fruits, makes them a wise food choice if you’re trying to lose weight.
“Foods with increased fiber can help slow digestion and keep you feeling satiated for longer periods of time,” Smith says. “For optimal satiety and fiber intake, keep the skin on.”
One medium-sized apple provides 4.37 grams (g) of fiber, which offers 16 percent of the daily value (DV), along with 96.4 calories, according to the U.S. Department of Agriculture (USDA).
Past research established the connection between consuming fiber-rich foods and managing weight.
How to Enjoy
Smith recommends topping your favorite salad with apple slices, dipping them in Greek yogurt as a snack, or adding them to oatmeal for natural sweetness.
Protein-rich Greek yogurt provides a whopping 14.9 g in each 150-g container of the plain, low-fat variety, according to the USDA. What’s more, thanks in part to its protein, Greek yogurt can make for a good weight loss companion, noted a review published in July 2015 in Nutrition Reviews. And pairing your apple with oats is also smart for your waistline, considering they offer an extra helping of fiber. According to the USDA, each ½ cup of oats serving provides 4 g, which is 14 percent of the DV.
If you prefer a no-frills snack, simply grab an apple and go. Their portability is part of their appeal.
Raspberries Are One of the Best Sources of Fiber
Because of their sweetness, raspberries can help satisfy a sugar craving, Smith says. These offer fiber as well as antioxidants, which combat harmful substances called free radicals in the body, research has shown. According to the USDA, 1 cup of raspberries has 8 g of fiber, offering 28 percent of the DV and making them an excellent source.
Berries, in particular, are often categorized as superfoods because their high levels of vitamin C and vitamin E, which are antioxidants that help fend off chronic disease, according to a March 2018 article in Frontiers in Pharmacology. A cup of raspberries gives you 32 mg of vitamin C — 35 percent of your DV — and 1.07 mg of vitamin E, 7 percent of your DV, according to the USDA.
How to Enjoy
Though raspberries make good additions to salads and yogurts, too, Smith points out that these make a great snack on their own. Take a break, have a handful, and eat them slowly. You’ll boost your mindful eating, plus get your sweetness.
Whole Oranges, Not Juice, Are Weight Loss-Friendly
A medium-sized orange provides 3.14 g of fiber, or 11 percent of your DV, per the USDA. But that only applies if you’re eating the fruit itself, so keep this in mind if you’re eating to trim your waistline.
“Avoid orange juice and eat a whole or cut-up orange instead,” she says. “Also, oranges are packed with vitamin C, which offer several health benefits, like boosting your immune system, helping your body make collagen, and aiding with iron absorption.” According to the USDA, a medium-sized orange has 69.7 mg of vitamin C, 77 percent of your DV.
How to Enjoy
Whip up an orange salsa, Smith suggests, and use it to top chicken breast or fish to get your vitamin C and protein fix. Making sure you keep up on your protein requirements is a good strategy for weight loss, according to a June 2015 study in the American Journal of Clinical Nutrition, because it helps you feel full for longer. Harvard University notes you need 0.8 grams per kilogram of body weight, so a 150-pound person would need 54 g of protein daily.
Mangoes Are a Metabolism-Boosting Treat
Talk about a major sweetness superhero — mangoes offer that no-sugar fix you want, and they can even help improve your metabolism and lower inflammation, says Lawder. A small, short-term study published in April 2017 in The FASEB Journal found that mango lowered blood pressure and helped with blood sugar regulation, both of which play a role in metabolism. It also improved inflammation markers, the research noted.
And of course, they offer a nice helping of weight-supportive fiber. In one mango, you get 3.31 g of fiber, which is about 12 percent of the DV, per the USDA.
How to Enjoy
After cutting into slices or pieces, sprinkle a little chili powder and lime juice on top, Lawder says. This will provide a flavorful snack; plus, the kick may boost this snack’s weight loss potential. A review published in June 2017 in the International Journal of Food Science and Nutrition found that the active ingredient in chile peppers, capsaicin, may accelerate weight loss efforts.
Avocados Have Good Fats to Help You Feel Full Longer
Like tomatoes, you may not think of avocados as a fruit. But while they may look odd in a fruit bowl, avocados can be a top addition when it comes to weight loss goals, says Lawder. That’s because they’re one of the fattiest plant foods available, and the USDA notes that about 77 percent of an avocado’s calories come from fat — the good kind.
“The monounsaturated and polyunsaturated fatty acids in avocados have been linked to better heart health, and they increase your satiation level by a large degree,” Lawder says. Fiber also contributes to avocados’ satiating effect: One-half an avocado provides 4.55 g fiber, or nearly 16 percent of the DV, notes the USDA.
A study published in April 2019 in Nutrients showed that overweight and obese participants who ate avocados as part of a meal felt less hungry after six hours compared with those who’d eaten a low-fat, high-carb meal.
How to Enjoy
After cutting a ripe fruit carefully, throw the pieces into a blender for a green smoothie, Lawder suggests, The texture of the avocado creates a creamy, thicker drink, like a milkshake, and you can add in all sorts of nutritious standouts, like banana, kale, chard, and Greek yogurt.
Bananas Also Help You Feel Full Longer, Thanks to Their Resistant Starch
“Bananas often get badmouthed for being ‘too high’ in carbs,” says Saginaw, Michigan–based dietitian Kelsey Lorencz, RDN. Because fruit is full of natural sugar, which translates into carbs, it’s a common myth that it can contribute to weight gain, she adds. People on a low-carb diet like keto are often advised to avoid fruits like bananas.
“In reality, part of the carbohydrates from bananas are in the form of the fibers pectin and resistant starch. Both of these can actually help regulate blood sugars, not spike it,” says Lorencz. This type of starch earns that label because it is resistant to digestion, previous research notes, and that’s a good thing, because it functions like fiber and slows digestion — which keeps you full for longer, and also keeps blood sugar steady so you maintain energy. That can keep you from a blood sugar slump that has you reaching for a sweet treat to perk back up.
How to Enjoy
There’s a reason these are a such a go-to ingredient for smoothies. They blend well and add that tropical flavor to any mix. For added weight loss clout, throw in a small handful of nuts. Research has found that nuts can aid in weight loss, mainly because they help keep you full for longer thanks to their healthy fat and protein content.
Pineapple Boosts Hydration and Satiety
In addition to another big burst of vitamin C — one cup of chunks provides 78.9 mg, or about 88 percent of the DV, notes the USDA— pineapple has a high water content and hydration has been shown in numerous studies to help with weight loss, says Lorencz.
For example, a prior review noted that several clinical trials have shown that adding water-rich foods such as fruits and vegetables to your diet is associated with weight loss, even when participants were not instructed to restrict calories.
The Best Fruits to Shrink Belly Fat, Says Science
The low-carb diet craze has bruised fruit’s reputation as a tasty way to keep the doctor away. Yes, some fruits are high in carbohydrates and natural sugars. No, that’s not a reason to avoid them.
Fruit supplies you with so many healthy nutrients and cancer-fighting antioxidants, they shouldn’t be ignored by the carb-phobic. In fact, shunning fruit may make it harder to lose weight.
“Fresh, whole fruits help reduce belly fat and help with weight loss because they are naturally low in calories, high in volume because of the naturally occurring water in them, and are anti-inflammatory, which can help in fat loss,” says Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at UCLA Medical Center and author of the new book Recipe for Survival.
“Inflammation increases fat deposition in the body, especially in the abdomen region, while anti-inflammatory foods, like fruits, can help burn fat in those regions.”
If you want to get back on the fruit wagon, which fruits are the best?
“Pretty much, any fresh fruit is good for weight loss and health, because of their water content and low-calorie content,” says Hunnes, who is also an environmentalist studying climate change. She advises avoiding dried fruit because they are calories dense, having the water dehydrated out of them. Also, nix other processed fruits that have been turned into juice or candy because they have been stripped of health benefits and are “just concentrated sugar at that point,” she says.
Here are some suggestions for the best fruits to shrink belly fat, according to science. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
Apples are so famous for being loaded with anti-cancer compounds that their ability to restore the microbial balance in your gut is often overlooked. The fiber and polyphenols in the skin and flesh of whole apples are fermented in the colon where they fuel the growth of healthy bacteria, which helps to reduce the inflammation that contributes to obesity. Scientists note that obese people tend to have out-of-balance guts.
You don’t need to be convinced that a handful of blueberries is healthier than a handful of Gummy Bears. But check out this evidence suggesting that the fruit eaten as an afternoon snack may keep you from overeating a pasta dinner:
In a small study in the journal Appetite, women under the age of 30 were given either a snack of mixed berries or a snack of candy containing the same number of calories as the fruit. Sixty minutes later, the women were fed a pasta dinner, and researchers measured how much they ate. It turned out that the women who snacked on berries consumed an average of 133 fewer calories at dinner, leading the scientists to conclude that snacking on berries before dinner could be a simple method for weight management.
A half of a grapefruit contains only about 40 calories and nearly 4.5 grams of pectin, a soluble fiber known for its ability to reduce cholesterol levels. “Due to its antioxidant components, grapefruit has been shown in studies to be associated with greater rates of weight loss,” says Brittany Lubeck, MS, RD, a nutritional consultant for OhSoSpotless.com. The Journal of Medicinal Food found that eating half of a fresh grapefruit (about 40 calories) before meals was associated with significant weight loss, an average of 3.5 pounds in 12 weeks. Insulin resistance also was improved by eating fresh grapefruit.
“It’s easy to forget that avocados are technically fruits, but regardless of their designation, avocados have also been found to support weight loss,” says Lubeck. The fiber and monounsaturated fats from eating one avocado daily improve healthy gut microbiota and help with weight loss, according to a 2019 study. In addition, research in the Journal of the American Heart Association demonstrated that eating one avocado a day as part of a moderate fat diet was associated with decreased hunger as well as lowering LDL cholesterol, especially the small-dense LDL that’s most dangerous to heart health.
Eating your water is a good way to fill up before a meal. That’s where watermelon comes in. Even though it’s sweet, watermelon is mostly water, about 94% water. No wonder it’s only about 40 calories per cup and a good dessert option for people looking to lose weight.
A 2019 study in the journal Nutrients involving overweight people who ate 2 cups of diced fresh watermelon a day for four weeks and then a low-calorie cookie of the calorie equivalent of the watermelon during a different four weeks, found that hunger was significantly reduced only after eating the fruit. In addition, subjects’ waist-to-hip ratio was lower at week four of the watermelon test than it was at week four of the cookie-eating segment of the experiment
Foods to Help You Lose Weight
Delicious foods that help you diet? It sounds too good to be true.
No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.
“Certain foods can help you shed body weight,” says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, “because they help you feel full longer and help curb cravings.”
Some even kick up your metabolism. So take this list when you go to the supermarket:
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it’s broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.
3. Dark Chocolate
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
4. Pureed Vegetables
You can add more veggies to your diet, enjoy your “cheat” foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.
5. Yogurt with berries
A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of a group of obese young women, those who started the day with 35 grams of protein — that’s probably way more than you’re eating — felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.
Eggs and sausagearen’t your only options – and given their saturated fat, you might need to switch things up.. Greek yogurt with berries and nuts is one option. Just pick yogurt that isn’t loaded with added sugar.
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.