Fruits are packed with vitamins, fiber, and other nutrients that support a healthy diet. Most fruits are generally low in calories and high in fiber, which can boost your fullness and help you lose weight. Fruit consumption is linked with lower body weight and a reduced risk of high blood pressure, diabetes, heart disease, and cancer. Here are ten of the most weight-loss-friendly fruits.
1. Grapefruit
Grapefruit is a hybrid between an orange and a pomelo, and it is often associated with dieting and weight loss. Half a grapefruit has just 39 calories but delivers 65% of the recommended vitamin C daily intake (RDI). Vitamin A is also abundant in red varieties, with 28% of the RDI.
Grapefruit has a low glycemic index (GI), meaning it distributes sugar slowly into your system. Though evidence is limited, a low-GI diet may aid weight loss and maintenance.
A 12-week trial of 85 obese patients who drank grapefruit juice or ate grapefruit before meals saw reduced calorie intake, body weight by 7.1%, and cholesterol levels. According to a review, grapefruit consumption also lowered body fat, waist circumference, and blood pressure compared to control groups.
How to eat: Grapefruit can be eaten on its own, but it also goes well in salads and other cuisines.
2. Apples
Apples are rich in fiber and have few calories, with each large fruit (223 grams) containing 5.4 grams of fiber and about 116 calories. They’ve also been linked to weight loss.
In one study, women were given three oat cookies, three pears, or three apples (which had the same calorie value) daily for ten weeks. The oat group remained the same weight, while the pear group lost 1.6 pounds (0.84 kg) and the apple group 2 pounds (0.91 kg).
Similarly, a four-year observational study of 124,086 adults found that people who consumed apples lost around 1.24 pounds (0.56 kg) per daily serving. In addition, since low-calorie fruits such as apples are more filling, you may consume less of other foods throughout the day. For example, an apple is nearly three times as filling as a chocolate bar.
According to research, eating an apple whole — rather than juiced — is the most significant way to decrease hunger and curb appetite. However, two studies have linked apple juice to weight loss compared to a control drink containing the same number of calories. In addition, reduced cholesterol levels have also been linked to apple polyphenol extract, which is derived from one of the fruit’s natural compounds.
How to eat: Apples can be enjoyed raw or prepared in various ways. For example, you can bake them on their own or add them to cold and hot cereals, yogurt, salads, and stews.
3. Berries
Berries are nutritious powerhouses with a low-calorie count. A 1/2 cup (74 grams) of blueberries, for example, has only 42 calories but includes 12% of the RDI for manganese and vitamin C, as well as 18 % of the RDI for vitamin K. Meanwhile, one cup (152 grams) of strawberries includes less than 50 calories and 3 grams of dietary fiber, 150% of the RDI for vitamin C and nearly 30% for manganese.
Berries are small, but they have also been shown to be filling. According to a small study, people given a 65-calorie berry snack consumed less food at a subsequent meal than those given candies with the same number of calories. Furthermore, consuming berries may lower cholesterol, blood pressure, and inflammation, particularly beneficial for overweight individuals.
How to eat: Fresh or frozen berries can be mixed in a salad, blended into a healthy smoothie, tossed into baked goods, or added to yogurt or cereal for breakfast.
4. Stone Fruits
Stone fruits are seasonal fruit with fleshy skin and a stone, or pit, inside. They include apricots, peaches, plums, nectarines, and cherries. Stone fruits have a low GI, are low in calories, and are high in nutrients like vitamins C and A, making them ideal for weight loss.
For example, four apricots (140 grams) or two small plums (120 grams) have only 60 calories, while one medium peach (150 grams) contains 58 calories, and 1 cup (130 grams) of cherries provides 87 calories. Stone fruits are a more nutrient-rich, filling option than unhealthy snack foods like cookies, pretzels, or chips.
How to eat: Stone fruits can be eaten fresh, cut up in fruit salads, blended into a rich porridge, grilled, or added to savory recipes such as stews.
5. Passion Fruit
Passion fruit grows on a gorgeous South American flowering vine. It contains an edible, pulpy seed mass within a stiff outer rind that is purplish or yellow in hue. One fruit (18 grams) has just 17 calories and is high in vitamin A, vitamin C, iron, fiber, and potassium.
Passion fruit is loaded with dietary fiber for such a tiny fruit. Remarkably, only five provide 42% of the RDI for under 100 calories. Fiber fills you up for longer and reduces your appetite by slowing down digestion. In addition, Piceatannol, a compound found in passion fruit seeds, has been associated with decreasing blood pressure and increasing insulin sensitivity in overweight men. Although, more research is required.
How to eat: Passion fruit is best-consumed whole for weight loss. However, it can be consumed on its own or added to drinks as a topping or filling for desserts.
6. Kiwifruit
Kiwis are nutrient-dense fruit high in vitamin E, vitamin C, and folate and offer numerous health benefits. In a 12-week study, 41 patients with prediabetes consumed two golden kiwis every day. After that period, they had greater vitamin C levels, lower blood pressure, and a waist circumference reduction of 3.1 cm (1.2 inches).
Other studies have found that kiwi can help control blood sugar, enhance cholesterol, and boost gut health, contributing to weight loss. In addition, kiwis have a low GI, meaning that while they contain sugar, it is released slowly, resulting in fewer blood sugar spikes.
In addition, kiwis are a great source of fiber. One small peeled kiwi (69 grams) contains more than 2 grams of fiber, with the skin providing an additional gram. Diets rich in fiber from veggies and fruits have been shown to help people lose weight, feel fuller, and have more excellent gut health.
How to eat: When consumed raw (peeled or unpeeled), kiwifruit is sweet and tender. It can also be juiced, added to breakfast cereal, salads, or baked into products.
7. Melons
Melons have few calories and high water content, making them ideal for weight loss. For example, a single cup (150–160 grams) of melon, such as watermelon or honeydew, contains only 46–61 calories.
Despite their low-calorie content, melons are high in potassium, fiber, and antioxidants, including beta-carotene, vitamin C, and lycopene. Furthermore, fruits with high water content may assist in weight loss. However, since watermelon has a high GI, portion control is crucial.
How to eat: Fresh, diced, or balled melons can be used in a fruit salad. They can also be frozen into popsicles or combined into fruit smoothies.
8. Oranges
Like all citrus fruits, oranges are low in calories and abundant in vitamin C and fiber. They’re also incredibly filling. Oranges are twice as filling as a granola bar and four times as filling as a croissant.
While many individuals prefer orange juice to orange slices, research has shown that eating whole fruits rather than fruit liquids reduces appetite and calorie consumption and increases feelings of fullness.
How to eat: If you’re attempting to lose weight, eating oranges rather than drinking orange juice may be better. The fruit can be consumed on its own or mixed into a salad or dessert.
9. Bananas
Many people avoid bananas when trying to lose weight since they have high sugar and calorie content. While bananas are more in calories than most fruits, they are also higher in nutrients, providing potassium, manganese, magnesium, fiber, antioxidants, and vitamins A, B6, and C.
Their low to medium GI could aid in controlling insulin levels and weight regulation, especially in people with diabetes. Furthermore, one study found that eating one banana per day lowered blood sugar and cholesterol levels in people with high cholesterol. Bananas are a vital part of any healthy weight-loss diet since they are high-quality, nutrient-dense foods.
How to eat: Bananas can be eaten as a quick on-the-go snack or added cooked or raw in various cuisines.
10. Avocados
Avocados are fatty fruit that grows in hot climates. Avocados are one of the most calorie-dense fruits, with half an avocado (100 grams) containing 160 calories. That exact quantity provides 20% of the RDI for folate and 25% of the RDI for vitamin K. Interestingly, despite their high calorie and fat content, avocados may help you lose weight.
For example, 61 overweight participants were given either 200 grams of avocado or 30 grams of other fats to eat (margarine and oils) in one experiment. Both groups lost significant weight, demonstrating that avocados are an excellent weight-loss food.
Other trials have also shown that avocados promote feelings of fullness, reduce hunger, and improve cholesterol levels. Furthermore, an extensive investigation of American eating habits found that people who ate avocados had healthier diets, were less likely to get metabolic syndrome, and had lower body weights than those who didn’t.
How to eat: Avocados can be used as a margarine or butter substitute on bread. They’re also great in dips, salads, and smoothies.
It’s Not Enough to Just Eat Fruits
Weight loss cannot be achieved alone by consuming fruit. In addition to physical activity, you should maintain a balanced, whole-food-based diet. Furthermore, it’s important to remember that fruits should be eaten whole rather than juiced.
