Top Fruits For Weight Loss are essential part of our diet, they are packed with vitamins, minerals and fiber which is good for our health and digestion. But did you know some fruits are actually better to lose weight? That’s right! Fruits can help you stay fit and healthy. Fruits are a great way to lose weight. They come in many different colors and varieties such as apples, bananas, oranges, peaches, and watermelons. Keep reading for some great fruits for weight loss.
Top 5 Fruits for Weight Loss
It’s no secret that fruit is part of a healthy meal plan. Fruits are loaded with essential nutrition including vitamins and minerals, along fiber to keep you full between meals. Fruits’ natural sugar also makes them a satisfying substitute for sweet cravings.
However, are all fruits created equal? Here’s a look at the best fruits to focus on if you’re trying to lose weight.
Apples
Apples are a wholesome favorite. As the ultimate snack, apples are filling, juicy, crunchy, and portable. Apples are well-known to help with weight loss, a fact that’s backed up by scientific studies. The role of apples in weight loss should come as no surprise, considering they’re full of fiber, a nutrient that’s known to boost feelings of fullness and ward off hunger pangs.
It’s easy to get your daily dose of apple: Chow down on a whole apple (apples are a packable snack), add pieces of apple to your oatmeal, throw slices into a salad, bake apples with chicken, or make a healthy, delicious version of apple crisp.
1 large apple: 116 calories, 5g fiber
Watermelon
Watermelon is a double whammy: It’s low in calories with high water content. This means you can eat 2 cups of watermelon for less than 100 calories because watermelon is over 90% water. Getting extra water through fruit helps promote balanced eating habits, as staying hydrated improves appetite regulation.
If you’re looking to lower your daily calorie intake, watermelon can be a great choice. Watermelon can help satisfy your sweet tooth and boost your hydration status.
1 cup diced watermelon: 46 calories, 0.6g fiber
Raspberries
Raspberries are small but mighty! With exceptional fiber content, raspberries promote satiety, regulate digestion, and provide a host of health benefits.
For just 80 calories, a cup of raspberries offers 36% of the daily recommended intake of fiber. According to Harvard Health, the simple change of getting more fiber can produce almost 5 lbs of sustainable weight loss without making any other dietary or lifestyle changes. Raspberries are a delightful way to help meet this recommendation.
1 cup raspberries: 80 calories, 9g fiber
Grapefruit
Grapefruit offers a lot of nutritional bang for your calorie buck. Half of a medium grapefruit has only 60 calories because, like watermelon, it’s over 90% water.
Studies have discovered that a compound in grapefruit, called naringin, may reduce blood sugar levels and promote weight loss. As you focus on healthier eating, enjoy grapefruit by squeezing it into your water, adding some wedges to your salad, or use it like lemon to flavor your food.
Consuming grapefruit with certain medications could have adverse health effects. If you’re on any medications, check with your doctor before adding grapefruit to your diet.
1 medium-sized grapefruit: 82 calories, 2.8g fiber
Oranges
If grapefruit isn’t your go-to citrus pick, you’re in luck. Oranges are an amazing weight-loss fruit as well. High in fiber and water content, oranges help you feel full while providing a burst of vitamin C and flavor.
Another great thing about oranges is that they’re almost always in season. There’s no shortage of delicious ways to incorporate oranges into your meals. Eat a whole orange as a snack, use mandarin orange segments in salads, or blend oranges into a green smoothie to complement nutritious greens.
1 medium-sized orange: 62 calories, 3g fiber
Best fruits for weight loss: What to know
Fruits that are unsweetened or minimally processed make an excellent snack, as they are rich in a variety of nutrients that support health and well-being. Fruits may also aid weight loss when people include them as part of an overall healthy lifestyle.
The natural sweetness of most fruits may also help people satisfy sugar cravings. This in turn may help them avoid fast food and processed snacks and reach a moderate weight. However, some fruits may be better for weight loss than others.
In this article, we discuss the relationship between eating fruit and weight loss. We also list the best fruits people can include in their diet when trying to reach a moderate weight.
Eating fruit and weight loss
Fruit is one of the healthiest sources of carbohydrates. Incorporating fruit in the diet, alongside healthy eating and regular exercise, may contribute to weight loss.
According to the Dietary Guidelines for Americans, 2020–2025, people should consume 2 cups of fruit per day as part of a balanced diet.
Research also suggests that eating fruit can help reach and maintain a moderate weight. However, it may be that different forms of fruit have differing effects on body weight, according to this 2016 study.
Other studies report that most types of fruit have beneficial properties, including anti-obesity effects, and contain a range of vitamins and minerals. That is why some health organizations suggest fruit consumption for weight loss.
How does fruit help with weight loss?
Fruit may contribute to weight loss in several ways.
Fiber
Fruit is high in fiber, which is the indigestible part of plants and carbohydrates.
Studies link higher intake of fiber with lower body weight. Fiber can keep people feeling satiated for longer, which may reduce the overall number of calories in a person’s diet.
Authors of a 2019 study report that, as a result of consuming dietary fiber, adults with obesity or overweight following a calorie restricted diet lost weight and stuck to dietary recommendations.
Calories and water content
Many fruits, such as berries and melons, have high water content. As a rich source of both fiber and water, fruits are a filling option that may help people feel full.
Low glycemic index
The glycemic index (GI) measures the effects food has on blood sugar levels.
Foods with a lower GI will cause slower blood sugar changes than foods with a high GI. Experts consider foods with a value lower than 55 to be low GI.
Research indicates that a calorie-controlled low GI diet may be more effective for weight loss than a high GI diet that is low in fat.
While most fruits have a low GI, tropical fruits, such as pineapple, mango, and watermelon, have a moderate or high GI. However, moderate to high GI fruits can still be a part of a healthy diet.
Natural sweetness
The natural sweetness of fruits may help curb sugar cravings. Choosing fruit instead of cookies or cakes will help a person consume fewer calories and less fat and added sugars while still allowing them to enjoy a sweet treat.
When people use fruit as a substitute for other sweet foods while following a balanced diet, they may experience weight loss.
Best fruits for weight loss
All fruits contain nutrients that play an important role in overall health. Studies have shown the following fruits may help with weight loss:
Apples
One medium apple contains 104 calories and 4.8 grams (g) of fiber. Eating apples daily may aid weight loss.
A 2015 study focusing on children and adolescents showed that BMI z-scores of people who ate whole apples and apple products were lower than those of people who did not consume these foods. The latter group were also more likely to have obesity.
The BMI z-score is an adjusted score that takes into account a child’s sex and age. It is also known as the BMI standard deviation (s.d.) score.
Avocado
Half an avocado contains 120 calories and 5 g of fiber. It is also a good source of heart-healthy fats, vitamin K, and folate.
Avocado may increase feelings of fullness and reduce appetite, which are factors that can support weight management efforts.
One study reports that regular avocado consumption may help people maintain a moderate weight. Study participants with a moderate weight at the beginning of the study gained significantly less weight after a period of 4–11 years than those who did not eat avocado regularly.
Bananas
One banana contains 112 calories and 3.3 g of fiber. Bananas are also rich in potassium, which is essential for heart health.
Thanks to their sweet taste and high fiber content, bananas may contribute to the feeling of satiety and curb sugar cravings. They are also a highly portable healthy snack, and they are easy to consume on the go.
Berries
Berries are a great option for weight loss, as they have a high water content and the lowest GI of all fruits. Different berries have slightly different nutrient profiles, but they all contain essential vitamins and minerals that support general health.
Popular berries include:
A 2015 study of 12 premenopausal women reports that those who ate 65 calories of berries as a snack ate less food during their next meal than those who ate a 65-calorie serving of candy.
Grapefruit
Half a grapefruit contains 65 calories and 2.5 g of fiber. It is also a rich source of vitamin C.
A 2011 study of 85 adults with obesity notes that the 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 people should not consume grapefruit if they are taking certain medications, including statins, calcium channel blockers, and some psychiatric drugs. This is because grapefruit might affect the way the medications work.
Kiwifruit
One kiwifruit contains 44 calories and 2.3 g of fiber.
According to the Office of Dietary Supplements, each medium fruit contributes 71% of a person’s daily value of vitamin C.
A 2018 study reports that individuals with prediabetes who ate two golden kiwis daily for 12 weeks experienced a 1.2-inch reduction in their waist circumference. They also had a reduction in blood pressure and an increase in vitamin C levels.
Melons
Various melons may contribute to weight loss thanks to their high water content and sweet flavor. Common melon varieties include:
However, due to the GI ratings of melons, people should consume them in moderation.
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.
Oranges
One medium orange contains 72 calories and 3.7 g of fiber.
It also contains 81.9 milligrams of vitamin C, which is 109% of the recommended daily allowance (RDA) for a female and 91% for a male.
Passion fruit
This South American fruit contains 18 calories and 1.9 g of fiber.
It also has a compound called piceatannol, which improves blood pressure and heart rate and may increase insulin sensitivity. Insulin resistance may contribute to weight gain.
Stone fruits
Stone fruits, or drupes, are fruits that contain a stone or pit. Examples include:
Each fruit has a unique nutritional composition and provides several essential vitamins and minerals. Moreover, stone fruits have a low GI and are typically low in calories, which can aid weight loss.
Some stone fruits may also provide other health benefits. For example, tart cherry consumption may reduce markers of metabolic syndrome, according to a study in rodents. The syndrome is a cluster of symptoms such as hypertension, central obesity, insulin resistance, and dyslipidemia.
10 Best Low Calorie Fruits For Weight Loss
Here is a list of some of the top fat burning fruits and those fruits which are worst for weight loss. We have also thrown light on what can be the post-pregnancy fruit diet for weight loss.
When it comes to losing weight, what we eat or not is essential apart from being involved in regular exercise. And, eating fruits can be a fabulous way to lose weight. How? Fruits are low in calories and packed with nutrients, they also keep our belly full for a long time. So, whether it is for breakfast, lunch, dinner, or anytime between meals, we can enjoy these delicious fruits anywhere.
Recent researches also suggest that consuming certain fruits can help us burn fat naturally and speed up the race to reach the desired fitness goals. Thus, here is a list of the top fat burning fruits that will aid the weight loss journey. Afterwards, we have also thrown some light on the fruits, which must be avoided in order to not bring any distraction in the weight loss journey and answered some of the frequently asked questions. So without much ado, let’s start with the best fruits for weight loss.
Best fruits to eat for weight loss
#1. Avocado
Avocados top the list of fruits that have a high-fat content, but they are on the top of the list of fat burning fruits as well. Avocadoes helps to increase certain hormones that aid weight loss and also inform our brain that our stomach is full, thus helping to prevent unhealthy food cravings.
Benefits of avocado apart from weight loss
This fruit helps to increase the rate at which fat is converted to energy, thus boosting the body’s metabolism. It is also helpful in combating high cholesterol and keeping heart diseases at bay.
Calories and other nutritional values of avocado
Avocados have high amounts of omega-9 fatty acids, which are mono-saturated fats and contain about 160 calories in 100 grams.
How much and how to consume avocado
It must not be consumed beyond 1/3rd at a time. Small pieces or slices of avocado can be added to a sandwich, in smoothies, dips and salads.
#2. Apples
Apples are high in fibre and low in calories which make them a great snack. Apples also help in feeling the stomach full and keeps us away from binging over foods with high calories.
Benefits of apples apart from weight loss
It helps in keeping the body energised. It also helps in maintaining the cholesterol level.
Calories and other nutritional values of apples
It is rich in vitamins B and C, antioxidants and minerals. Unfortunately, a medium-sized apple has a high sugar content of 19 gms.
How much and how to consume apples
Adding only some apple slices to the cereals, salads, yoghurt, or oatmeal will be enough at a time.
#3. Blueberries
All berries are suitable for the body, but blueberries are the best fruit for weight loss.
Benefits of blueberries apart from weight loss
Blueberries have a low glycaemic index, which means that they will satisfy one’s sweet tooth without adding extra sugar to your body. This fruit helps reduce cholesterol and blood pressure levels. In addition, the nutrients in them help boost the body’s metabolism with their anti-inflammatory properties, thus, being more efficient in burning calories.
Calories and other nutritional values of blueberries
Blueberries contain high amounts of vitamins C and K, minerals, manganese, and antioxidants, which bless them with fat-fighting properties. Half a cup of blueberries contains 30 calories.
How much and how to consume blueberries
A full cup of blueberries daily is good for your health. It can be eaten in reasonable amounts in smoothies, salads, or baked dishes, like pies or cakes.
#4. Grapefruit
According to some fitness experts, if one eats grapefruit daily, it actually fastens the weight loss journey without making too many diet changes. The fat burning enzymes in the fruit make it a super food for weight loss. Also, since it takes more energy to digest this fruit, it further helps you burn more calories.
Benefits of grapefruit apart from weight loss
The high water content in grapefruits helps to cleanse the system from within, and also keeps us hydrated and satiated.
Calories and other nutritional values of grapefruit
Being rich in vitamin C and vitamin A, low on the glycaemic index, and having high fibre compared to other citrus fruits, it can easily help us in burning tummy fat, reducing waist circumference, and regulating blood pressure levels. Moreover, it contains only about 42 calories in 100 grams of grapefruit.
How much and how to consume grapefruit
Since grapefruit is good for weight loss, it is best to eat it ideally whenever one craves something sweet. And two to a two-and-a-half cups of grapefruit daily is a good amount.
#5. Papaya
Papayas contain an enzyme called papain, which helps boost the body’s metabolism and prevents the body from gaining fat. Thus, Papaya is extremely good for weight loss.
Benefits of papaya apart from weight loss
Along with the property of increasing metabolism, it also helps in reducing bloating and constipation.
Calories and other nutritional values of papaya
Papaya contains high amounts of vitamin C, antioxidants, and flavonoids. Medium-sized papaya approximately weighing 275 grams, contains 119 calories, 1.3 grams of protein and 30 grams of carbohydrates.
How much and how to consume papaya
Papayas can be eaten as a salad or blended into a smoothie.
#6. Pomegranates
According to studies, the polyphenols, vitamins and antioxidants in this fruit help boost the body’s metabolism making pomegranate one of the best options for losing weight.
Benefits of pomegranates apart from weight loss
They also enable the body to get rid of the toxins. Pomegranates help to lower your appetite. The seeds also improve the body’s circulatory system and increase blood flow throughout your body, reducing cholesterol levels.
Calories and other nutritional values of pomegranates
A medium-sized pomegranate weighing 100 gms contains calories of about 64 units.
How much and how to consume pomegranates
One should drink a glass of pomegranate juice for breakfast every day. It can also be added to the salad bowl along with yoghurt before lunch.
#7. Lemons
We already know what great detoxifying fruit lemons are. Since they prevent fat accumulation in the body, lemons are excellent for weight loss.
Benefits of lemons apart from weight loss
Renowned as a liver detoxifier, a healthy liver is essential to maintain the body’s ability to digest food which is also sometimes helped after consuming a lemon.
Calories and other nutritional values of lemons
They contain only about 29 calories in 100 grams of lemon juice.
How much and how to consume lemons
This is one such fruit which can be used in almost every kind of food- starting from lemon juice, to add flavours in salads, lentils, etc various kinds of meals.
#8. Tart cherries
If one has even a slight inclination towards health and heart, then the tart cherry juice or the ‘wonder juice’ as many people would like to call it, has been sweeping off every other so-called health alternative. Due to its high antioxidant level and nutrient richness, it makes us feel fuller for a longer time hence restricting frequent food intake which in turn aids the weight loss process.
Benefits of tart cherries apart from weight loss
Regular consumption of tart cherry juice triggers anti-ageing enzymes in the body and boosts skin rejuvenation. It is also helpful in clearing away uric acid and relieving pain and discomfort from the gut and other forms of arthritis.
Calories and other nutritional values of tart cherries
One cup of tart cherries weighing around 100 grams contains 60 calories, 0.5 grams of fat, 15 grams of carbohydrates and 2 grams of fibre.
How much and how to consume tart cherries
One can eat 10-12 tart cherries every day either ideally or by adding them to salads.
#9. Watermelon
In summers, we tend to have many questions in our minds like ‘is watermelon healthy?’ and ‘is watermelon good for us?’ However, it is one of the favourite weight-loss buddies. The lipid and water content of almost about 82 per cents of it, restricts fat accumulation in various parts of the body.
Benefits of watermelon apart from weight loss
Even though watermelons inherently have slight sugar content, the water content in them acts as a natural intoxicant. The natural fruit sugar content in them also refreshes your palette and curbs your appetite.
Calories and other nutritional values of watermelon
In 100 grams of watermelon contains 30 calories.
How much and how to consume watermelon
It is one of the best snacks during the summer season. One can eat more than 300grams of watermelon per day in various forms like pancakes, salads, dips, ice-creams, etc.
#10. Peaches
Their inherent anti-oxidant natural fructose restricts the rate of fat storage in the body.
Benefits of peaches apart from weight loss
The phenolic compounds in peaches act as a natural medication for patients suffering from diabetes and also help extensively in obesity-related diseases. This again becomes a kind of stoppage in the path of the blockages in arteries and thus prevents hereditary heart diseases.
Calories and other nutritional values of peaches
A large peach contains fewer than 70 calories and is also a good source of vitamins A and C.
How much and how to consume peaches
We love eating peach cakes, fried peaches, dumplings, ice creams, popsicles and many more items which generally contain two-three peach fruits and this is not bad for health. We can also add peach slices to muffins, smoothies, and milkshakes.