These are healthy fruits for dieting. It is very difficult to be on a diet especially when you have to resist temptation. You crave something sweet and so you go out of your way to find something or you try eating something sweet that’s not really good for you anyway unless it’s part of a special diet. Healthy fruits for dieting Here is a list of some delicious fruits suitable for people who are on a diet.
Nutrient-Packed Fruits That Can Help You Lose Weight
Feeling satisfied while trying to shed unwanted weight can be a bit of a challenge, particularly because it’s normal to crave sweet, sugary foods.
That’s where fruit comes in: In addition to helping to curb your hunger, it can satisfy sugar cravings and provide you with key nutrients you need.
But how much fruit should you consume each day to get maximum health benefits while dropping the pounds? According to US Department of Agriculture (USDA) guidelines, women should aim to consume between one and a half to two cups of fruit each day. “With these recommendations in mind, it’s still significant to note that all fruits (like all foods!) contain calories and if you overeat them, you’ll consume more calories than your body needs to maintain or lose weight,” says Christine M. Palumbo, RDN, FAND, a nutrition consultant from Naperville, Illinois.
Fruits for weight loss
Blackberries
“These are number one for fiber content,” says Christy Brissette, MS, RD, and owner of 80 Twenty Nutrition. “One cup gives you a third of your daily fiber goal. Fiber helps you feel more full and can stabilize your blood sugar levels so you’re less likely to experience cravings later. Blackberries are also rich in polyphenols, the type of antioxidants found in green tea, which may help prevent heart disease, some cancers, and osteoporosis.”
Raspberries
“These are also high in fiber, and one cup gives you half of your recommended intake of vitamin C and manganese for the day. Raspberries great for strengthening your immune system and for a healthy metabolism, which may help you stay slim,” Brissette adds.
Asian pears
“Pears are very high in fiber, satisfying, and low in calories,” says Palmer. “Plus, they take a while to chew and eat, which means they gives time for the brain to receive cues that you’re satisfied.”
Strawberries
“Strawberries are lower on the glycemic index than other fruits, meaning they don’t raise your blood sugar as high,” Brissette explains. “They’re also high in antioxidants which could help lower your risk of chronic disease. With just one cup, you’re getting 100% of the vitamin C you need in a day. They’re also an excellent source of folic acid, which is great for heart health.”
Apples
“Apples are rich in pectin, a type of prebiotic fiber that feeds the good bacteria in your gut and helps boost digestion and gut health,” Brissette says. “Prebiotics may also help promote a healthy weight by changing your gut microbiome, your unique profile of gut bacteria.”
Grapefruit
“Citrus fruit is high in fiber and nutrients, and low in calories,” says Palmer. “In particular, grapefruit has been linked with healthy weight management, and it’s very satisfying.”
Cherries
Cherries are rich in antioxidants called anthocyanins, which may help prevent heart disease by lowering cholesterol and triglyceride levels,” Brissette says. “Cherries are also a source of melatonin, a hormone that can promote better sleep. Not getting enough sleep raises levels of cortisol which is associated with weight gain, especially belly fat.”
Watermelon
“Watermelon is high in water content,” says Palumbo. “Many fresh fruits are about 85% water, so they fill you up, which reduces the temptation to indulge in less stellar food choices.”
Pink guava
Get ready for a unique taste experience to keep you satisfied until lunch: Pink guava taste like a musky, yummy version of papaya, and one study found that it may help lower blood sugar levels.
Kumquats
Kumquats have high water and fiber content, meaning they’re both filling and nutrient-dense.
Persimmons
Persimmons are another high-fiber food, which can aid in weight loss. “Dietary fiber helps to fill you up, keep blood sugar steady and helps to reduce hunger. So eating fruit instead of other, less-nutritious and higher calorie foods saves you calories.”
Pomegranates
Pomegranates are packed with anti-inflammatory benefits and can help with digestion, according to research, which can aid in weight loss.
What Is the Fruitarian Diet?
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your health care provider or a registered dietitian, especially if you have an underlying health condition.
What Is a Fruitarian Diet?
The fruitarian diet is a subset of the vegan diet and it works just the way it sounds—you eat mostly (or all) fruit. On a fruitarian diet, raw fruit makes up 50% to 75% of foods consumed. This is one of the most restrictive eating patterns out there, and the risk of malnourishment is high, despite the nutritional quality of most fruits.
The rationale for adopting a fruitarian diet differs among followers, but primary motivators are thought to be health and/or religious, moral, or ethical reasons. Since the fruitarian diet restricts other healthy food groups, which can lead to nutrient deficiencies, it is not recommended by health and nutrition experts.
What Experts Say
“Fruit is nature’s candy—a wholesome treat to satisfy your sweet tooth. But even Mother Nature would advise against such a large proportion of fruit in the diet. Experts agree that depriving yourself of fat and protein from other food groups can lead to nutrient imbalances.”
What Can You Eat?
To be a fruitarian, at least half of your calories must come from raw fruit, such as bananas, papayas, grapes, apples, and berries. Usually, the other 25% to 50% of calories come from nuts, seeds, vegetables, and whole grains. Strict fruitarians, however, may eat up to 90% fruit and just 10% nuts and seeds.
The fruitarian diet typically revolves around these seven fruit groups:
- Acid fruits: Citrus, cranberries, pineapples
- Subacid fruits: Sweet cherries, raspberries, figs
- Sweet fruits: Bananas, grapes, melons
- Oily fruits: Avocados, coconuts, olives
- Vegetable fruits: Peppers, tomatoes, cucumbers, squash
- Nuts: Hazelnuts, cashews, almonds, pistachios, walnuts
- Seeds: Sunflower, pumpkin, squash
What You Need to Know
Similar to the proponents of the paleo diet, many followers of the fruitarian diet tout the eating plan as the original diet of humankind. Some fruitarians are motivated by a desire to not kill any living organism, even plants—which is why they eat only the fruit of a plant.
There isn’t any specific meal timing on a fruitarian diet. The plan actually encourages you to eat intuitively—or only eat when you’re hungry. There aren’t any hard-and-fast rules about how much to eat on the fruitarian diet, either. A benefit of intuitive eating is that you’re free to follow your hunger cues.
There are countless ways to modify the fruitarian diet, which may make the diet healthier. For instance, you could eat a fruit-based diet and still include other essential food groups such as whole grains and protein. A modified fruitarian diet might look like this:
- 50% fruit
- 20% plant-based protein (e.g., tempeh, soy, seitan)
- 20% vegetables
- 10% whole grains (e.g., oats, wheat, bulgur, quinoa, etc.)
Adding other foods to the fruitarian diet ensures a better nutritional composition and decreases the risk of nutrient deficiencies and health complications.
Unfortunately, there isn’t a lot of reliable information available on the fruitarian diet. Since it’s so niche and restrictive, research on the diet is lacking. Most studies on fruit are focused on the antioxidant properties or other unique healthful benefits, rather than on the long-term effects of a fruit-based diet.
Health claims in support of a fruitarian diet come from anecdotal sources or people who follow the diet. Be wary of anecdotal evidence—a diet that works well for one person may not be right for you.
How to Eat Healthy for Weight Loss
What to Eat
- Fruits
- Nuts and seeds
- Some vegetables
What Not to Eat
- Animal protein
- Dairy products
- Grains
- Beans and legumes
- Starches
- Anything processed
What to Eat
Fruit
A fruitarian diet encourages a variety of fruits, including exotic ones like rambutan, mangosteen, passionfruit, jackfruit, durian, longan, and snake fruit. Of course, more common fruits such as bananas, pears, apples, oranges, and berries are also encouraged. Fruit also includes foods we don’t usually think of as fruits: tomatoes, cucumbers, peppers, avocados, squashes, and olives. Botanically, these are all fruits.
Nuts and Seeds
Nuts and seeds are technically a part of the fruits of plants, so fruitarians fill in the rest of their diets with foods like pepitas, sunflower seeds, walnuts, and almonds. These can help provide protein and fat.
Some Vegetables
It isn’t recommended that anyone follow a 100% fruit diet. Many fruitarians consume some vegetables, mostly leafy greens.
Beverages
Fruitarians can drink coconut water, fresh fruit juices, and water. Coffee is permitted based on an individual’s preference.
What Not to Eat
Animal Protein
A fruitarian does not consume any animal protein. Eggs, poultry, pork, and beef aren’t options for fruitarians.
Dairy Products
Just like animal protein, dairy products aren’t permitted for the fruitarian diet. Milk, yogurt, cheese, or any other animal dairy products are not allowed. Some fruitarians are drink almond, cashew, or coconut milk in place of cow’s or goat’s milk.
Grains
Grains and grain products are not allowed on the fruitarian diet, and this includes sprouted grain products.
Starches
You might think that potatoes would be allowed on the fruitarian diet, but that isn’t the case. Fruitarians don’t eat any kind of tuber or potato.
Beans and Legumes
A true fruitarian diet does not include any beans or legumes, including chickpeas, lentils, peas, soybeans, and peanuts.
Processed Foods
Processed foods are not permitted on the fruitarian diet. This means shopping only the perimeter of your grocery store or at your local farmers’ market.
Just like other diets—such as paleo, Mediterranean, and flexitarian—there is room for modification on the fruitarian diet. If you decide to follow a mostly fruit-based diet, you can fill in the nutrition gaps with other healthy food groups.
Pros and Cons
Pros
- Promotes whole, nutritious foods
- Helps with hydration
- Good for satiety
Cons
- Risk of nutrient deficiencies
- Risk of health complications
- Restrictive
- May promote tooth decay
While the fruitarian diet does offer some nutritional benefits, there are serious drawbacks as well.
Because fruits are typically low-fat and full of water, you can eat a lot of fruit for relatively few calories. On a fruit-based diet, you would need to eat large volumes of food to meet your calorie requirements, effectively promoting fullness.
Even though fruits contain many nutrients, they don’t contain all the nutrients you need for a healthy, balanced diet. The fruitarian diet is extremely restrictive. Eating only or mostly fruit may also become boring and lead to cravings for other foods.
While fruit is a healthy choice for a balanced diet, eating only fruit increases your intake of sugar. The high sugar content found in fruit puts you at risk for tooth decay. Some acidic fruits, such as oranges and pineapple, can erode tooth enamel if eaten too often.
Is the Fruitarian Diet a Healthy Choice for You?
The fruitarian diet is unique compared to most other diets. While some eating plans may include pre-packaged foods or focus on specific food groups, the fruitarian diet emphasizes just one food group.
The U.S. Department of Agriculture 2020–2025 Dietary Guidelines for Americans recommends consuming a variety of fruits, vegetables, grains, dairy products, and protein each day for a healthy, balanced diet. The key recommendations in the federal guidelines include:
- A variety of different vegetables including dark, leafy greens, red and orange varieties, legumes (beans and peas), starchy, and others
- Fruits, especially whole fruits
- Grains, at least half of which are whole grains
- Dairy products including milk, yogurt, cheese, and/or fortified soy beverages
- A variety of protein sources, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
- Healthy oils
- Limited saturated fats, trans fats, added sugars, and sodium
The fruitarian diet does not meet most of these dietary recommendations. While filling half your plate with fruits and veggies, and limiting saturated fats, trans fats, added sugars, and sodium is considered healthy, the fruitarian diet is lacking in vegetables, grains, dairy, protein, and oils.
Whether your goal is to lose, maintain, or gain weight, it’s important to know how many calories you should be consuming each day. Most people need around 1,500 calories a day for weight loss, 2,000 calories per day for weight management, and an additional 500 calories a day for weight gain. Of course, this number varies based on age, sex, body type, level of physical activity, and other factors.
Health Benefits
Fruits are well-known for their healthful properties, including high antioxidant content and high concentration of vitamins, minerals, electrolytes, phytonutrients, and fiber. The high fiber content of fruit also promotes satiety, which could lead to weight loss. Eating fruit can also aid in hydration.
Health Risks
Despite the nutritious qualities of whole fruits, eating them at the expense of other food groups can be dangerous.
Nutrient Deficiencies
Our bodies need protein and fat, two main macronutrients you may not consume enough of on a fruitarian diet. Additionally, cutting out grains puts you at risk for vitamin B deficiencies, restricting dairy and vegetables can put you at risk for a calcium deficiency, and leaving out animal products can lead to vitamin B-12 deficiency. Deficiencies in micronutrients can lead to complications such as anemia, fatigue, immune disorders, and osteoporosis.
Risk of Health Complications
The risk for health complications is high with the fruitarian diet. The restrictive nature of a fruitarian diet can be dangerous for people with diabetes or prediabetes, because eating large quantities of fruit can raise blood sugar levels and affect insulin sensitivity.
A fruit-based diet can also be dangerous for people with pancreatic and kidney disorders. In some cases, strict fruitarians may even accidentally starve themselves into severe ketoacidosis
- Low-Calorie Fruits
- Related Resources
Here are 11 fruits that are low in sugar and high in fiber that make healthy options for weight loss
Fruit can be a healthy and nutritious snack, but some are better than others when it comes to weight loss. Here are 10 fruits that are low in sugar and high in fiber that make healthy options for weight loss.
11 fruits to include in your weight loss diet
1. Apples
One medium apple contains 104 calories and 4.8 grams of fiber. Due to their low calorie content and high fiber content, apples may help support weight loss.
Research focusing on children and adolescents showed that the body mass index (BMI) z-score of people who ate whole apples and apple products was lower than those of people who did not consume apples. The latter group was more likely to suffer from obesity.
2. Berries
Blueberries, strawberries, and raspberries contain high amounts of vitamins, minerals, manganese, and antioxidants. Strawberries are loaded with vitamin C and manganese, and blueberries are rich in vitamin K.
Despite being low in calories, berries make you feel full quite quickly and can help reduce cholesterol and blood pressure levels.
3. Grapefruit
Grapefruit is an excellent source of vitamin C. Half a grapefruit contains 65 calories and 2.5 grams of fiber.
A study on 85 adults with obesity found that participants who ate grapefruit or drank grapefruit juice before meals experienced a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels. While the participants who drank water before meals experienced a similar reduction in body weight, their cholesterol levels did not improve.
It is important to note that you should not consume grapefruit if you are taking certain medications, including statins, calcium channel blockers, and some psychiatric drugs. This is because grapefruit might affect the way the medications work.
4. Kiwifruit
One kiwi contains 44 calories and 2.3 grams of fiber. Kiwis are also rich in vitamin C.
Reports show that individuals with prediabetes who ate two golden kiwis a day for 12 weeks experienced a 1.2-inch reduction in their waist circumference. Their blood pressure was also lowered.
5. Oranges
One medium orange contains 72 calories and 3.7 grams of fiber. Oranges are very filling and may help reduce cravings.
An orange also contains 81.9 mg of vitamin C, which is 109% of the recommended daily value for a female and 91% for a male.
6. Passion fruit
Passion fruit contains 18 calories and 1.9 grams of fiber. This small fruit packs a punch in fiber content, which is great for weight loss.
Passion fruit also has a compound called piceatannol, which is thought to improve blood pressure, heart rate, and insulin sensitivity.
7. Stone fruits
Stone fruits are fruits that contain a stone or pit on the inside. Most stone fruits have a low glycemic index and are typically low in calories, which can help with weight loss.
| Stone fruit | Amount | Calories | Fiber |
|---|---|---|---|
| Apricots | 1 fruit | 17 | 0.7 grams |
| Cherries | 1 cup | 95 | 3.2 grams |
| Nectarines | 1 fruit | 55 | 2.1 grams |
| Peaches | 1 fruit | 63 | 2.3 grams |
| Plums | 1 fruit | 35 | 1 gram |
Some stone fruits may provide other health benefits. For example, tart cherries may reduce source markers of metabolic syndrome, which can cause symptoms such as hypertension, central obesity, insulin resistance, and dyslipidemia.
8. Melons
Various melons may contribute to weight loss with their high-water content and sweet flavor.
| Type of melon | Amount | Calories | Fiber |
|---|---|---|---|
| Cantaloupe | 1 cup | 53 | 1.2 grams |
| Honeydew | 1 cup | 56 | 1.2 grams |
| Watermelon | 1 cup | 47 | 0.6 grams |
However, due to the high glycemic index (GI) of melons, people should consume them in moderation. The high GI foods often cause sugar spikes in the blood and should be avoided in those with diabetes.
According to research derived from multiple studies by different laboratories, the average GI of watermelon is 76, making it a high GI food. Both cantaloupe and honeydew melons have a moderate GI.
9. Papaya
Papaya is rich in enzymes that promote digestion and can reduce bloating. This fruit is also rich in fiber but low in calories, both of which are good for weight loss.
10. Bananas
One banana contains 112 calories and 3.3 grams of fiber. Although they are higher in calories and sugar than some other fruits, they are also higher in nutrients such as potassium, manganese, magnesium, antioxidants, vitamins, and fiber. Some studies have shown that eating a banana a day can help reduce blood sugar and control insulin levels in people with diabetes.
Bananas also make a convenient snack you can take on the go that can make you feel satiated and curb sugar cravings.