Fruit is often considered nature's ready-made snack, packed with essential vitamins, fiber, and various nutrients that contribute to a healthy diet. Generally low in calories and high in fiber, fruit can be a valuable asset in your weight loss journey. Eating fruit has been linked to a lower body weight and a reduced risk of various health issues, including diabetes, high blood pressure, cancer, and heart disease.
While most fruits are beneficial, some stand out due to their unique nutritional properties. This article will explore 11 of the best fruits to incorporate into your diet for effective weight loss.
1. Grapefruit
Grapefruit, a hybrid of pomelo and orange, is frequently associated with dieting and weight loss. Half a grapefruit, approximately 123 grams, contains a mere 37 calories while providing 51% of the Daily Value (DV) of vitamin C. Red varieties also offer a small amount of vitamin A.
Grapefruit boasts a low glycemic index (GI), meaning it releases sugar into your bloodstream at a slower rate. A diet with a low GI may aid weight loss and maintenance, although the evidence is somewhat limited. Furthermore, grapefruit is rich in naringenin, a flavonoid with antioxidant and anti-inflammatory properties that may protect against diabetes and heart disease.
Grapefruit can be enjoyed on its own or as a refreshing addition to salads and various dishes. Its low-calorie, high-vitamin C content makes it a healthy snack option before main meals, potentially reducing your overall food intake.
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2. Apples
Apples are known for being low in calories and high in fiber. A large apple (223 g) contains approximately 116 calories and 5.4 g of fiber. They have also been found to support weight loss. Apples contain polyphenols that may help prevent visceral fat accumulation in people with varied BMI and weights, according to a review of research.
Research from 2022 noted that apple peels contain antioxidants and beneficial compounds that may reduce the risk of obesity. Studies suggest that apples are best consumed whole - rather than juiced - to reduce hunger and appetite. Apple polyphenol extract - made from one of the fruit’s natural compounds - has also been linked to improved HDL (good) cholesterol levels and decreased inflammation.
Apples can be enjoyed cooked or raw in a variety of ways. Consider adding them to hot and cold cereals, yogurt, stews, and salads, or baking them as a standalone treat. Their low-calorie, high-fiber composition, combined with their filling nature, makes apples a great choice for supporting weight loss efforts.
3. Berries
Berries stand out as low-calorie nutrient powerhouses. A cup (123 g) of raspberries contains only 64 calories while providing 36% of the DV for vitamin C, manganese, and 12% for vitamin K. Similarly, a cup (152 g) of strawberries contains fewer than 50 calories, 3 g of dietary fiber, 99% of the DV for vitamin C, and 26% for manganese.
Berries are also known for their filling properties. A small 2015 study revealed that individuals who consumed a 65-calorie berry snack ate less food at a subsequent meal compared to those who had candy with the same number of calories. Eating berries may also contribute to decreased cholesterol levels, reduced blood pressure, and lower inflammation, which can be particularly beneficial for people with overweight.
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Fresh or frozen berries can be added to oatmeal or yogurt for breakfast, blended into healthy smoothies, mixed into baked goods, or tossed into salads. Their low-calorie content and abundance of essential vitamins, coupled with potential positive effects on cholesterol levels, blood pressure, and inflammation, make berries a valuable addition to a weight loss plan.
4. Stone Fruits
Stone fruits, also known as drupes, encompass a variety of seasonal fruits characterized by a fleshy exterior and a stone, or pit, on the inside. This group includes peaches, nectarines, plums, cherries, and apricots. Stone fruits are low in GI and calories, and rich in nutrients like vitamins C and A, making them a healthful choice for people trying to lose weight.
A medium peach (150 g) contains 58 calories, while 1 cup (138 g) of cherries provides 87 calories, and two small plums (132 g) or four apricots (140 g) have less than 70 calories. Stone fruits offer a more filling, nutrient-dense alternative to packaged snack foods like chips or cookies.
Stone fruits can be enjoyed fresh, chopped in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews. Their low-calorie nature and seasonal availability make stone fruits like peaches, nectarines, and plums a smart snack choice and a healthier alternative to processed foods.
5. Passion Fruit
Passion fruit, native to South America, grows on a flowering vine. It features a tough outer rind, which can be purple or yellow, and contains an edible, pulpy seed mass inside. A single purple passion fruit (18 g) contains just 18 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium.
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Despite its small size, passion fruit boasts ample dietary fiber. Five of these fruits provide 33% of the DV for less than 100 calories. Fiber slows your digestion, helping you feel fuller for longer and controlling your appetite. Additionally, passion fruit seeds provide piceatannol, a substance linked to reduced blood pressure and improved insulin sensitivity in males with overweight, although further research is needed.
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks. Its low-calorie, high-fiber content, combined with potential benefits for blood pressure and insulin sensitivity, makes passion fruit an ideal addition to a weight loss diet.
6. Rhubarb
Rhubarb is technically a vegetable, but it is often prepared like a fruit in Europe and North America. It contains only 11 calories per stalk while providing almost 1 g of fiber and nearly 12% of the DV for vitamin K. Additionally, rhubarb fiber may help reduce high cholesterol. A 2022 review notes that rhubarb contains compounds that may support glucose regulation and fat metabolism, which may support cardiovascular health.
Rhubarb stalks can be stewed and served with porridge or your favorite cereal. While it can be used in many ways, including in desserts, it’s best to stick to low sugar rhubarb dishes when trying to lose weight. Its low-calorie, high-fiber composition, along with its potential to lower cholesterol, makes rhubarb a valuable addition to a weight loss plan.
7. Kiwifruit
Kiwifruits are small, brown fruits characterized by bright green or yellow flesh and tiny black seeds. Highly nutrient-dense, kiwis are an excellent source of vitamin C, vitamin K, folate, and fiber, offering significant health benefits.
In one study, 41 people with prediabetes consumed two golden kiwis daily for 12 weeks. The participants experienced higher vitamin C levels, reduced blood pressure, and a 1.2-inch (3.1-centimeter) reduction in waist circumference. Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health - all additional weight loss benefits.
Kiwis have a low GI, so while they contain sugar, it is released more slowly, resulting in smaller blood sugar spikes. Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 g) has over 2 g of fiber, while the skin alone provides 1 g of additional fiber. Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness, and improve gut health. Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods. Their high fiber and low calorie content make them ideal for weight loss.
8. Melons
Melons are characterized by their low-calorie content and high water content, making them a great choice for weight control. Just 1 cup (150-170 g) of melon, such as honeydew or watermelon, provides a modest 46-61 calories. Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C.
While melons contain a lot of water, which can support weight loss, watermelon has a high GI, so portion control is important. Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles. The high water content in melons may help support weight loss and keep you hydrated.
9. Oranges
Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling. While many people consume orange juice instead of orange slices, studies have found that eating whole fruits - rather than drinking fruit juices - not only results in less hunger and lower calorie intake but also increases feelings of fullness.
Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert. They can help keep you feeling full, which may support weight loss.
10. Bananas
Some people avoid bananas when trying to lose weight due to their high sugar and calorie content. While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins B6 and C.
Their low to medium GI may help control blood sugar levels and regulate weight - particularly for people with diabetes. High quality, nutrient-dense, and low calorie foods like bananas are vital to any healthy weight management plan. Bananas can be enjoyed on their own as a convenient on-the-go snack or added either raw or cooked to a wide variety of dishes. Bananas’ ample nutrients and fiber make them an ideal part of a healthy weight loss plan.
11. Avocados
Avocados are a fatty, calorie-dense fruit grown in warm climates. Half an avocado (100 g) contains 161 calories, making it one of the most calorie-dense fruits. The same amount provides 18% of the DV for vitamin K and 20% for folate.
Despite their high calorie and fat content, avocados may promote weight loss. In one study, 51 people with overweight or obesity followed a low calorie diet, either with or without one avocado per day for 12 weeks. Both groups experienced significant weight loss, indicating that avocados are a smart choice for those looking to lose weight.
Other studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels. Some research also suggests that regular consumption of avocados may be associated with improved diet quality and a reduced risk of heart disease. Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips. People who eat avocados tend to weigh less than people who do not. Despite their high fat content, avocados may help promote weight loss and weight maintenance.
Fruits and Fat Burning
Some fruits contain compounds that may help reduce body fat. These may include apples and grapefruit. Rhubarb, a vegetable commonly prepared like a fruit, also contains compounds that may support the body’s metabolism of fat.
Choosing the Best Fruits for Weight Loss
Eating fiber-rich fruits, such as kiwi and berries, may support weight loss by keeping you feeling fuller longer. This tends to decrease appetite. Many fruits also contain antioxidants and other nutrients that may support your overall health and lead to weight loss.
When choosing fruit to accompany a nutritious eating plan that supports weight loss, consider eating whole fruits, rather than consuming them as juices or pureed. Eating fruits whole increases their fiber content and helps you feel fuller longer.