Fruit is nature’s ready-made snack, full of vitamins, fiber, and other elements that contribute to a balanced diet.
Fruit is also low in calories and high in fiber, which may aid in weight loss.
Consuming fruit has been related to reduced body weight and a lower risk of diabetes, hypertension, cancer, and heart disease.
Here are 11 of the most incredible fruits to consume to lose weight.
1. Grapefruit
Grapefruit, a hybrid of a pomelo and an orange, is usually connected with dieting and weight loss.
Half a grapefruit has only 39 calories but delivers 65 percent of the recommended daily intake (RDI) of vitamin C. Red variants also supply 28% of the RDI for vitamin A. (1).
Furthermore, grapefruit has a low glycemic index (GI), which means it slowly releases sugar into your system. Although data is limited, a low-GI diet may benefit weight loss and maintenance (2, 3, 4, 5).
In a 12-week trial of 85 obese persons, I was eating grapefruit or drinking grapefruit juice before meals resulted in a reduction in calorie consumption, a 7.1% reduction in body weight, and reduced cholesterol levels (6).
A recent study also discovered that eating grapefruit lowered body fat, waist circumference, and blood pressure compared to control groups (7).
Grapefruit may be eaten on its own, but it also goes well with salads and other cuisines.
2. Apples
Apples are high in fiber and low in calories, including 116 calories and 5.4 grams of fiber per big apple (223 grams) (1).
They have also been shown to aid with weight loss.
In one research, women were given three apples, three pears, or three oat cookies containing the same number of calories each day for ten weeks. The apple group dropped 2 pounds (0.91 kg), the pear group 1.6 pounds (0.84 kg), and the oat group lost no weight (8).
Furthermore, a four-year observational study of 124,086 adults found that persons who ate apples lost an average of 1.24 pounds (0.56 kg) per day serving (9).
Because low-calorie fruits like apples are more satisfying, you may eat fewer calories throughout the day. An apple contains about three times the amount of calories as a chocolate bar (10).
According to research, apples are better consumed whole than juiced to reduce hunger and manage appetite (11).
Nonetheless, two studies relate apple juice to weight loss compared to a control drink with the same number of calories. Reduced cholesterol levels have also been linked to apple polyphenol extract, manufactured from one of the fruit’s natural constituents (12, 13, 14).
Apples can be eaten raw or prepared in a variety of ways. Try them with hot and cold cereals, yogurt, stews, and salads, or bake them alone.
3. Berries
Berries are high in nutrients and low in calories.
A 1/2 cup (74 grams) of blueberries, for example, has just 42 calories but includes 12 percent of the RDI for vitamin C and manganese and 18 percent for vitamin K. (1).
One cup (152 grams) of strawberries includes less than 50 calories, 3 grams of dietary fiber, 150 percent of the RDI for vitamin C, and over 30 percent of manganese (1).
Berries have been proved to be filling as well. One little research discovered that those given a 65-calorie berry snack ate less food at the next meal than those given the same number of calories in sweets (15).
Furthermore, consuming berries may help lower cholesterol, blood pressure, and inflammation, which may be especially beneficial for overweight persons (16, 17).
Whether fresh or frozen, Berries may be incorporated into cereal or yogurt for breakfast, blended into a nutritious smoothie, put into baked products, or thrown in a salad.
4. Stone Fruits
Stone fruits, also known as drupes, are seasonal fruit with a fleshy exterior and an inside stone or pit. Peaches, nectarines, plums, cherries, and apricots are among them.
Stone fruits are low-GI, low-calorie, and high in nutrients such as vitamins C and A, making them ideal for dieters (2).
One medium peach (150 grams), for example, has 58 calories, but one cup (130 grams) of cherries has 87 calories, and two tiny plums (120 grams) or four apricots (140 grams) have just 60 calories (1).
Stone fruits are a more nutrient-dense, satisfying alternative than harmful snack items like chips or pastries.
Stone fruits can be eaten raw, cut up in fruit salads, blended into a rich porridge, grilled, or added to savory recipes such as stews.
5. Passion Fruit
Passion fruit is a South American fruit that grows on a lovely blooming vine. It has a stiff outer rind that might be purple or yellow, with a delicious, pulpy seed mass inside.
One fruit (18 grams) has just 17 calories and is high in fiber, vitamin C, vitamin A, iron, and potassium (1).
Passion fruit has a lot of fiber for such a little fruit. Five provide 42% of the RDI for less than 100 calories (1).
Fiber slows digestion, allowing you to feel fuller for longer and regulate your appetite (18).
Furthermore, passion fruit seeds contain piceatannol, a compound related to lower blood pressure and enhanced insulin sensitivity in overweight men. More research, however, is required (19).
Passion fruit is best taken whole for weight loss. It can be eaten individually, as a topping, filling for sweets, or mixed into beverages.
6. Rhubarb
Rhubarb is a vegetable that is frequently cooked like fruit in Europe and North America (1).
Despite having only 11 calories per stalk, it contains about 1 gram of fiber and nearly 20% of the RDI for vitamin K. (1).
Furthermore, rhubarb fiber may aid in the reduction of excessive cholesterol, which is a typical issue for those who battle with their weight.
In a six-month trial of 83 persons with atherosclerosis (a disease of the arteries), those given 23 mg of dried rhubarb extract per pound of body weight (50 mg per kg) had a substantial drop in cholesterol and better blood vessel function (20).
Rhubarb stalks can be cooked and eaten with cereal or porridge. Although it may be used in various recipes, including sweets, when attempting to lose weight, it’s recommended to stick to low-sugar rhubarb meals.
7. Kiwifruit
Kiwifruits are little brown fruits with green or yellow flesh and tiny black seeds.
Kiwis are a good source of vitamin C, vitamin E, folate, and fiber and offer several health advantages (1, 21, 22, 23).
For 12 weeks, 41 patients with prediabetes ate two golden kiwis every day. They had increased vitamin C levels, lower blood pressure, and a 1.2-inch (3.1-cm) decrease in waist circumference (24).
According to other research, kiwi can help regulate blood sugar, enhance cholesterol, and promote gut health, all of which are weight loss advantages (25, 26, 27, 28).
Kiwis have a low GI, which means that while they contain sugar, it is released more slowly, resulting in fewer blood sugar increases (29, 30).
Furthermore, kiwis are high in fiber. One tiny peeled fruit (69 grams) has more than 2 grams of fiber, whereas the skin alone contains 1 gram of fiber (1, 31, 32).
Fiber-rich fruit and vegetable diets have been demonstrated to help weight loss, boost satiety, and improve intestinal health (33).
When eaten raw, peeled, or unpeeled, kiwifruit is soft, sweet, and delightful. It may also be juiced, used in salads, added to cereal, or baked into pastries.
8. Melons
Melons are low in calories and rich in water content, making them ideal for weight loss.
A cup (150—160 grams) of melon, such as honeydew or watermelon, has just 46—61 calories (1).
Despite being low in calories, melons are high in fiber, potassium, and antioxidants such as vitamin C, beta-carotene, and lycopene (1, 34).
Furthermore, eating fruits with a high water content may help you lose weight (35).
Watermelon, on the other hand, has a high GI. Therefore portion management is essential (2).
Melons can be eaten fresh, chopped, or balled to provide variety to a fruit salad. They may also be combined into fruit smoothies or frozen to make fruit popsicles.
9. Oranges
Like all citrus fruits, oranges are low in calories while being high in vitamin C and fiber. They’re also quite filling.
Oranges have four times the filling power of a croissant and double the filling power of a muesli bar (10).
While many individuals prefer orange juice over orange slices, research has shown that eating whole fruits rather than fruit liquids not only reduces appetite and calorie consumption but also increases feelings of fullness (36, 37, 38).
If you’re attempting to reduce weight, eating oranges could be wiser than drinking orange juice. The fruit may be eaten on its own or combined with your favorite salad or dessert.
10. Bananas
Some individuals avoid bananas when attempting to lose weight because of their high sugar and calorie content.
Bananas are more in calories than many other fruits but are also higher in nutrients, including potassium, magnesium, manganese, fiber, antioxidants, and vitamins A, B6, and C. (1, 39, 40).
Low to medium GI may help reduce insulin levels and maintain weight, especially in diabetics (2, 3, 4, 41).
Furthermore, one study found that eating a banana daily lowered blood sugar and cholesterol in persons with high cholesterol (42).
Bananas are high-quality, nutrient-dense, and low-calorie foods essential to any good weight loss regimen.
Bananas may be eaten on their own as a quick on-the-go snack or added raw or cooked to several meals.
11. Avocados
Avocados are a calorie-dense, fatty fruit growing in warm areas.
Half an avocado (100 grams) has 160 calories, making it one of the most caloric fruits. The exact quantity offers 25% of the RDI for vitamin K and 20% for folate (1).
Despite their high calorie and fat content, avocados may aid in weight loss (43).
In one research, 61 overweight participants were given either 200 grams of avocado or 30 grams of other fats to eat (margarine and oils). Both groups lost weight, demonstrating that avocados are an excellent choice for dieters (43).
According to other research, eating avocados can promote feelings of fullness, decrease hunger, and improve cholesterol levels (44, 45).
Furthermore, extensive research on American eating habits found that persons who ate avocados had healthier diets, reduced risk of metabolic syndrome, and lower body weights than those who didn’t (46).
Avocados can be substituted for butter or margarine on bread and toast. You may also include them in salads, smoothies, and dips.
The Bottom Line
Fruit is an essential element of a balanced diet and may help with weight loss.
Most fruits are low in calories while high in nutrients and fiber, which can help you feel fuller longer.
Remember that it is recommended to consume fruits whole rather than juiced.
Furthermore, merely eating fruit is not the secret to losing weight. Along with physical exercise, you should strive for a balanced, whole-food-based diet.
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