The 10 Best Fruits for Weight Loss
Losing unwanted weight and keeping it off can be a tricky task. Most people find it hard to enjoy their weight loss journeys because it essentially boils down to changing your preferable dietary habits to a strict schedule involving physical activity along with food restrictions.
Some people try to shed extra kilos and maintain a lean body through a well-balanced diet alone. This means incorporating more nutrients, protein, and fibre into your diet.
It is possible to make weight loss fun by incorporating tasty, colourful and healthy dishes in your weekly menu plan.
Add flavour to your diet
Losing weight doesn’t involve just eating less or fewer meals.
The most effective way to shed those unnecessary kilos is by following a healthy diet. And one of the best ways to start a healthy lifestyle is by eating more fruit.
These natural gifts come in all shapes, sizes, colours, and flavours, making them easy and fun to add to your diet. They’re called “nature’s fast food” since they’re so simple to transport and prepare.
Thanks to fruits, you no longer have to follow a bland diet. Following a fruit-based diet is one of the best ways to stay fit.
What are the Best Weight Loss Fruits?
Fruits contain little to no fat, which is why they are the ideal addition to your weight loss diet. They are packed with high levels of vitamins, minerals, fibre, protein, and everything else you need to stay fit and healthy.
These low-calorie foods also help you keep heart disease, high blood pressure, and diabetes at bay.
Here are some easily available fruits that are great for losing weight.
Bananas
Nutrition Values – Banana
100 grams of (approx. one medium-sized) raw banana contains:
| Nutrient | Quantity |
|---|---|
| Calories | 89 kcal |
| Carbohydrates | 22.84 g |
| Dietary fibre | 12.23 g |
| Sugar | 2.6 g |
| Fat | 0.33 g |
| Protein | 1.09 g |
| Vitamin B6 | 0.4 mg |
| Vitamin C | 8.7 mg |
| Manganese | 0.27 mg |
| Potassium | 358 mg |
| Magnesium | 27 mg |
This yellow fruit comes loaded with potassium, manganese, magnesium, antioxidants, vitamins, and fibre. It is also known to help regulate insulin levels in your system, making it the ideal snack for people with diabetes.
The fruit also helps fight cholesterol. According to data, nutritionists use bananas as complementary medicine to treat various pathological conditions like celiac disease and diarrhoea.
Read more: Banana Nutrition – Calories, Benefits & Recipes
Bananas make for great weight loss fruits because they can make you feel full for longer, reducing any unnecessary cravings after a meal. It’s easy to incorporate bananas into your weight loss diet by adding them to your oatmeal, fruit salads, muesli, millets, and smoothies.
Bananas have high carbohydrate content, and hence people with diabetes are sceptical about them. However, bananas have a low glycemic index owing to resistant starch.
It is the type of starch that is resistant to enzymes in the small intestine and leads to slower absorption of blood glucose, preventing a spike in blood sugar levels.
It has positive effects on the maintenance of blood sugar. Hence it is entirely safe and recommended to consume bananas for people with diabetes. However, it would help to consider the portion size and ripeness of bananas before using them.
Berries
Blueberries, strawberries, and raspberries are tasty fruits that improve any meal or snack. Research has further elevated these delicious juicy treats to have anti-obesogenic effects.
They contain high amounts of vitamins, minerals, manganese, and antioxidants while being low on the calorie scale.
Strawberries are loaded with vitamin C and manganese, and blueberries contain a high amount of vitamin K that regulates blood calcium levels and boosts bone metabolism.
Berries also make you feel full very quickly, which is why you should add them to your diet. These fruits help reduce cholesterol and blood pressure levels.
They also have anti-inflammatory properties. Berries are delicious and can be eaten whole or in smoothies, salads, or baked dishes.
Oranges
Nutritional Value – Oranges
| Nutrient | Amount |
|---|---|
| Calories | 60 |
| Fiber | 3 grams |
| Sugar | 12 grams |
| Protein | 1 gram |
| Vitamin A | 14 Micrograms |
| Vitamin C | 70 Milligrams |
| Calcium | 6% of the daily recommended dose |
| Potassium | 237 Milligrams |
| Carbohydrates | 15.4 grams |
Oranges are simple to include in a diet, which makes weight loss easier and healthier. In addition, using oranges for juice, smoothies, and even salads is nutritious.
Oranges are naturally low in calories and high in fibre, which is necessary for weight loss. In addition, as per a study, choosing foods high in fibre is associated with lower body weight. They make you feel fuller for longer and be less inclined to go for more food.
Increased fibre intake will also maintain regular bowel motions, lessening bloating and gastrointestinal problems. Healthy digestion is essential for losing weight and having overall excellent health.
Vitamin C is essential for healthy body functioning and may help you lose weight successfully. Those who lack vitamin C may find it more challenging to lose fat mass.
Fresh fruits packed in fibre and vitamin C, such as oranges, support the metabolism to keep going on at a reasonable rate. In addition, the flavonoid content in the humble orange can increase the calories expended and reverse the symptoms of obesity.
Apples
Nutritional Facts – Apple
A medium Apple with a diameter of about 3 inches is equal to 1.5 cups of fruit and offers the following nutrients:-
| Nutrient | Amount |
|---|---|
| Calories | 95 |
| Fiber | 4 grams |
| Carbohydrates | 25 grams |
| Protein | 0.3 grams |
| Sugar | 10.4 grams |
| Fat | 0.2 grams |
| Vitamin C | 14% of the RDI |
| Vitamin K | 5% of the RDI |
| Potassium | 6% of the RDI |
| Water | 86% |
These sweet juicy treats are the ideal weight loss fruits thanks to their high-fibre, low-calorie values. Research shows that this polyphenol-rich fruit promotes anti-obesity effects and exerts beneficial effects like fighting free radicals, regulating gene expression and altering signal transduction in fat tissues.
Another research has shown that consuming apples can lower the risk of diabetes. Apples also contain vitamin C and antioxidant properties, making them a great addition to your diet.
Eating apples before a meal provides high satiety value that makes people consume fewer calories at meal times for maintaining a calorie deficit eventually leading to weight loss. This fruit is a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.
Reports have also shown that people who ate more apples had fewer issues with cholesterol. They are a delicious way to include more fibre in your diet. Add some apple slices to your cereal, salads, yoghurt, or oatmeal for a fibre-rich tasty meal.
Avocados
Nutrition Facts – Avocados
According to the National Center for Biotechnology Information (NCBI), these are the nutrition facts for about one-half, or 68 grams (g), of an avocado:
| Nutrient | Amount |
|---|---|
| Calories | 114 |
| Dietary fiber | 6 g |
| Total sugar | 0.2 g |
| Potassium | 345 mg |
| Sodium | 5.5 mg |
| Magnesium | 19.5 mg |
| Vitamin A | 43 μg |
| Vitamin E | 1.3 mg |
| Vitamin K | 14 μg |
| Vitamin B-6 | 0.2 mg |
| Monounsaturated fatty acids | 6.7 g |
Avocados are a mass favorite fruit thanks to millennial culture, but these fruits do a lot more than adorn a sandwich. These buttery fruits are rich in fat and calories, but that shouldn’t discourage you from including them in your weight-loss diet.
A study suggests people who ate avocado after a meal felt 23% more satisfied. They also had a 28% lower desire to eat for at least 5 hours, as opposed to those who did not eat the fruit. Hence, one naturally consumes fewer calories if avocados are included in their daily diet.
Another study supports the finding by indicating that avocados assist in weight loss and adding them to your diet will ensure that you shed a few kilos and keep them from coming back. Furthermore, avocados are linked to the redistribution of visceral fats, especially among women
Avocados can help you feel full, decrease appetite, and resist cravings. This fruit is also known to combat high cholesterol and keep heart disease at bay.
Avocados can be used in smoothies, dips, salads, or even in place of margarine or butter on toast. Keep in mind that avocados are high-calorie fruits, so keep your portions under check.
Melons
Nutritional Facts – Melon
Here are a few of the nutrients you get upon consuming a bowl full of melon:
| Nutrient | Amount |
|---|---|
| Calories | 46 |
| Carbohydrates | 11.5 grams |
| Fibre | 0.6 grams |
| Sugar | 9.6 grams |
| Protein | 0.9 grams |
| Fat | 0.2 grams |
| Vitamin A | 5% Daily Value |
| Vitamin C | 14% |
| Potassium | 4% |
| Magnesium | 4% |
Some of the best weight loss fruits you can find in the market are melons. These fruits contain high amounts of water and studies consistently support the hypothesis of hydration and weight loss.
This is probably the reason why you feel full after eating even a small bowl of watermelon, musk melon or honeydew. They are low in calories, making them excellent fruits to add to your weight loss diet.
As a natural food that provides fibre, micronutrients, and bioactive phytochemicals, watermelon may be a healthier alternative to conventional snacks. Furthermore, watermelon is an excellent arginine source. As per research, it’s an amino acid that is extremely helpful in burning fat quickly.
Read more – How watermelon is good for weight loss.
Additionally, honeydew melons contain about 90% water. They also have certain electrolytes, like potassium, calcium, magnesium and sodium. This blend of water and electrolytes makes this fruit an excellent source of hydration and keeps your hunger pangs at bay which facilitates weight management.
Melons are packed with antioxidants, vitamins, potassium, and fibre, but they are also high on the glycaemic index. People with diabetes must exercise portion control while consuming melons.
They are best eaten as they are or in salads, but you can also consume them as smoothies or fruit popsicles. However, studies have shown that having these fruits provides more satiety than juice.
Grapefruit
Nutritional Value – Grapefruit
A 100g serving contains:
- Calories: 42 kcal
- Fat: 0.14 g
- Total carbohydrates: 10.66 g (fibre 1.6 g + sugar 6.86 g)
- Protein: 0.77 g
- Potassium: 135 mg
Percentage daily values based on a 2,000-calorie diet RDI:
- Vitamin A: 23%
- Vitamin C: 52%
- Calcium: 1.7%
- Iron: 0.4%
- Magnesium: 18 mg
- Phosphorus: 18 mg
- Zinc: 0.16 mg
- Thiamine: 4%
- Folate: 4%
- Magnesium: 3% (present in half medium grapefruit)
These delicious fruits are rich in vitamin C and vitamin A. Studies have shown that regularly eating grapefruit can help you burn stomach fat, reduce waist circumference, and regulate blood pressure levels. They are low on the glycaemic index, making them ideal snacks for people with diabetes.
Another benefit of grapefruits is that they have the most fibre compared to other citrus fruits. Including fibre-rich organic products in a diet can give a tingling sensation for the long haul.
That is because fibre eases back the rate at which your stomach digests, expanding its processing time. Grapefruit can be eaten on its own, but you can also add them to salads or drink them as a healthy juice if you aren’t fond of the tart flavour.
Pomegranate
Nutritional Value – Pomegranate
One hundred grams of pomegranate arils contain the following nutrients.
| Calories | Carbohydrates | Sugar | Fibre | Protein | Fat |
|---|---|---|---|---|---|
| 83 kcal | 18.7 g | 13.67 g | 4 g | 1.67 g | 1.17 g |
These complex fruits are loaded with antioxidants like vitamins and polyphenols. In addition, pomegranate extracts have been found to have strong anti-inflammatory and anti-tumour properties.
Additionally, studies have found that the compounds in pomegranate, such as gallic, oleanolic, ursolic, and uallic acids, have anti-diabetic properties. The pomegranate juice and peel extract may also help increase insulin sensitivity, which is beneficial for people with diabetes.
Recent research has proved the positive effects of pomegranate extracts on fat reduction as well. Many of the beneficial effects are related to the presence of anthocyanins, tannins and very high levels of polyphenols and flavonoids.
They help boost your metabolism and keep unwanted fat at a distance. Pomegranate seeds improve your circulatory system and increase blood flow throughout your body.
This fruit is also known to bring down LDL cholesterol levels in your system. Adding a handful of juicy pomegranate seeds to your daily oatmeal, salad, or yoghurt can help you shed a few kilos.
Papaya
Nutritional Value – Papaya
One small papaya (approx. 152 grams) contains:
| Nutrient | Amount |
|---|---|
| Carbohydrates | 15 grams |
| Fiber | 3 grams |
| Protein | 1 gram |
| Vitamin C | 157% of RDI |
| Vitamin A | 33% of RDI |
| Folate (vitamin B9) | 14% of RDI |
| Potassium | 11% of RDI |
Papayas have been a popular weight loss fruit for many decades. A study notes that papaya exhibits characteristics that may help with the management of obesity and maintaining body weight.
This fruit contains an enzyme called papain, which boosts your metabolism and breaks down food in your system. This prevents your body from retaining too much fat and helps you lose weight. It also helps reduce bloating and constipation.
Papayas also contain high amounts of vitamin C, antioxidants, and flavonoids. You can eat papayas as they are or blend them into a smoothie.
Kiwi Fruit
Here is the nutritional profile of 100g of raw kiwi fruit:
| Nutrient | Amount |
|---|---|
| Calories | 61 |
| Fat | 0.5 g |
| Sodium | 3 mg |
| Carbohydrates | 15 g |
| Sugar | 9 g |
| Dietary Fiber | 3 g |
| Protein | 1.1 g |
Kiwis are some of the best fruits to eat if you are looking to lose weight. They have a high water content, are low in calories, and have a good amount of fibre. This makes them perfect for a snack or as part of a breakfast smoothie.
The high amount of vitamin C in kiwis is the key to weight reduction. Vitamin C helps control blood pressure, manages cholesterol levels, supports gut health, and supports immune function. It also plays an important role in metabolizing fats. These are all important factors when embarking on a weight loss journey.
Kiwis have a low GI, meaning the sugar contained in the fruit is released more slowly. Because of this, kiwis can also help regulate blood sugar levels, reducing uneven blood sugar spikes. Foods high in dietary fibre promote weight loss by increasing the feeling of being full and supporting the digestive tract.
According to studies, eating at least two of these fruits a week can help burn belly fat and reduce your waist size. They also have a low glycaemic index, making them suitable for people with diabetes as well.
You can eat kiwis unpeeled or peeled and add them to salads, smoothies, or juices.
Pears
Nutritional Properties – Pears
Here are the nutrients in a medium-sized pear.
- Calories – 101
- Protein – 1 gram
- Carbohydrates – 27 grams
- Fibre – 6 grams
- Vitamin C – 12% of the DV (Daily Value)
- Vitamin K – 6% of DV
- Potassium – 4% of DV
- Copper – 16% of DV
Over 100 variations of pears grow worldwide, but they all have one thing in common that is that they all are incredibly nutritious and have more or less the same vitamins and minerals.
Pears are rich in fibre content that helps you feel satiated for longer duration. This prevents you from munching at odd hours. Furthermore, the fruit is rich in water content which makes it high in volume but low in calories.
Additionally, pears aid healthy digestion, which is crucial for healthy weight loss. It helps fight constipation. And as we know, a healthy digestive system is linked to healthy weight loss.
Pears are fibre-rich fruits that have high concentrations of vitamin C. They have the highest amounts of fibre compared to most fruits. This makes them the perfect fruit for people looking to lose weight.
Another fantastic benefit of eating pears regularly is that they give you a powerful energy boost. This property, along with its high fibre content makes pears a great food to include in your weight loss diet.
Pears are known to fight off coronary heart disease and type II diabetes. They are also effective in reducing cholesterol levels and improving cardiac health. You can consume pears raw in salads or add them to baked dishes like tarts or pies.
Grapes
Nutritional Value – Grapes
Every 100g serving of grapes contains:
| Nutrient | Amount |
|---|---|
| Calories | 69 |
| Fat | 0.2 g |
| Sodium | 2 mg |
| Potassium | 191 mg |
| Carbs | 16.5 g |
| Sugar | 15 g |
| Fibre | 1 g |
| Protein | 0.5 g |
Furthermore, grapes contain a good ratio of:
If you’re trying to lose weight, grapes, in general, are some of the finest items to include in your diet. They don’t have any sodium, cholesterol, or fat. It implies that you are free to eat more than one dish without worrying about weight.
Grapes have a good amount of water that may help you manage weight in many ways. Water makes you feel full, encourages you to eat less food, and aids in the body’s usage of stored fat for energy.
Additionally, water removes toxins from the kidneys and bladder that can cause your metabolism to slow down. Grapes can improve your feeling of fullness and help you avoid overeating when eaten along with a meal.
A chemical substance called resveratrol is present in grapes. According to studies, it assists in the body’s fatty acid metabolisation process, thus increasing fat burning.
Pineapples
Nutritional Value – Pineapple
The nutritional value of 100 grams of pineapple is as follows
- Calories – 56.6
- Carbohydrate – 9.42 grams
- Fat – 0.16 grams
- Protein – 0.52 grams
- Fibre – 3.46 grams
Minerals:
- Phosphorous – 9 mg
- Iron – 2.42 mg
- Choline – 8 mg
- Magnesium – 33 mg
- Sodium – 34.7 mg
- Potassium – 37 mg
- Selenium – 20mcg
Vitamins:
- Vitamin A – 18 mcg
- Vitamin C – 39 mg
Beyond being a delicious summer fruit, pineapple offers benefits to someone trying to lose a few pounds. While pineapple alone can’t melt your extra fat away, this low-calorie juicy fruit can help you replace high-calorie snacks in your diet.
According to studies, pineapple contains bromelain, an enzyme that breaks down protein and helps absorb nutrients more efficiently. Also, this enzyme lends pineapple the benefit of having lipolytic and proteolytic effects. It helps break down protein into amino acids and helps the body gain energy from fat. It improves your digestion, which helps increase your metabolic rate, an essential component of weight loss.
Pineapple contains a solid amount of fibre, essential for weight loss. Adding more fibre to your diet can boost your weight loss more than other adjustments like macro counting. Research shows that dietary fibre intake promotes weight loss in overweight or obese adults following a calorie-restricted diet. Not only this, but the presence of both soluble and insoluble fibre makes pineapple very filling, keeping you from unnecessarily snacking throughout the day.
Figs (Anjeer)
Nutritional Value – Anjeer
As per the USDA, one hundred grams of a dried and uncooked fig consists of the following nutrients:
- Water: 30g
- Energy: 249 kCal
- Protein: 3.3g
- Fat: 0.93g
- Carbohydrates: 63.9g
- Fibre: 9.8g
- Vitamin C: 1.2mg
Figs, whether fresh or dried, can help with weight loss. That is because they are high in fibre and low in calories, which makes them an excellent choice for those looking to shed a few pounds.If you are on a diet for weight loss and still craving something sweet, you can safely indulge in a fully ripe or well-dried fig.
It will provide the necessary sweet taste you require to curb your dessert cravings. Scientific studies suggest that a low-fat and low-calorie diet is one of the most effective ways for weight loss.
Figs are packed with fibre, eating them can help you feel fuller for longer and reduce the urge to snack between meals. It can be beneficial for maintaining a healthy weight. E
pidemiological research has indicated that increased dietary fibre consumption is linked to lower body weight. It is due to increased feelings of satiety and reduced energy intake. Additionally, it can help provide energy throughout the day, reduce fatigue, and keep carbohydrate and food intake to a minimum.
A study found that fresh and dried figs are rich in phytochemicals. Phytochemicals, such as phenolic acids and flavonoids, are potent antioxidants. These phytonutrients can help a person maintain good health, including aiding in weight loss.
Summary
Eating more fruit instead of junk food is a great way to lose weight. Choosing the right fruit will ensure that you lose weight and keep it from coming back. Most fruits are low in calories, which is why you should include more of these natural treats in your daily meals.
Most fruits are fibre-rich foods that boost your metabolism and promote weight loss. They also come with high amounts of vitamins, minerals, and antioxidants, everything you need to feel healthy and young.
Another reason why fruit is better than junk food is that it keeps you feeling full for much longer. This prevents you from eating too much and helps you avoid snacking on unhealthy foods.
Sugar is the biggest culprit behind weight gain and obesity among people of all age groups. Eating fruits regularly helps you ward off cravings for sugary or high-calorie processed foods.
Consuming a moderate amount of fruit every day will help control your appetite and give up the unhealthy habit of snacking on junk food.
The key to a fruit diet for weight loss is moderation. Keep an eye on your portions so you can get the most out of these delicious foods.
Frequently Asked Questions (FAQs)
Q. What fruit burns the most fat?
A: Fruits with high fibre such as apples, pears, and melons keep you full for longer in spite of containing fewer calories. These fruits, combined with a low-fat diet, can help burn fat. Including high-fat avocados can also help get rid of unwanted body fat provided the overall fat intake is controlled.
Q. Is pineapple good for weight loss?
A: Pineapple contains an enzyme called bromelain which helps in proper digestion, thereby improving metabolism and helping in weight loss. However, pineapple contains natural sugars so portion control is key.
Q. What fruits help you lose weight fast?
A: Most fruits, when eaten in season and combined with a whole food diet with all nutrients, can help you lose weight. The key is to avoid processed and junk foods as well.
Q. Which fruits burn belly fat?
A: Adding fruits rich in antioxidants like kiwis and grapefruit have been known to help burn belly fat. Ensuring, a regular exercise routine is followed along with fruits and other whole foods will give substantial results.
Q. Which fruit is not good for weight loss?
A: Although all fruits are healthy and have their own benefits, it is wise to avoid some of them, if you want to lose weight. Most fruits are sweet and contain high amounts of natural sugar, called fructose. A few fruits you should avoid in order to lose weight are mangoes, grapes, cherries, figs and all dried fruits.
Q. Do bananas burn fat?
A: Bananas are rich in carbohydrates and calories, which help gain weight naturally. Bananas are fairly high in sugar, which can turn into body fat more quickly than other nutrients. However, bananas are rich in fibre content and control the hunger hormones that make you feel full for longer. Their sweet taste and creamy texture may also help reduce unhealthy cravings. Thus bananas cannot be directly linked to weight gain or loss but are linked to various other factors like portion size, time of consumption and lifestyle pattern.
Q: What is the healthiest fruit?
A: Apples are arguably the healthiest fruit. These sweet juicy treats are the ideal weight loss fruits thanks to their high-fibre, low-calorie values. Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.
Q. Do bananas increase weight?
A: Bananas are rich in carbohydrates and calories, which help gain weight naturally. Bananas are fairly high in sugar, which can turn into body fat more quickly than other nutrients. However, bananas are rich in fibre content and control the hunger hormones that make you feel full for longer. Their sweet taste and creamy texture may also help reduce unhealthy cravings. Thus bananas cannot be directly linked to weight gain or loss but are linked to various other factors like portion size, time of consumption and lifestyle pattern.
Q. Do apples burn belly fat?
A: Yes, apples help burn belly fat thanks to their high-fibre, low-calorie values. Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.
Q. How can I get slim without exercise?
A: Many small lifestyle and dietary changes can help one lose weight. Start your meal with a bowl of salad or stir-fry veggies. They are packed with essential nutrients and fibre which will make you feel full. Take small quantities of food on your plate. Small quantities of any food do more good than any possible harm to our body by extracting the necessary nutrients from the item consumed. Remember to chew slowly andmindfully. Additionally, take a smaller plate which gets full sooner and satisfies your hunger faster. Avoid second helpings as much as possible and do not consume aerated or fizzy drinks at all costs.
Q. Is Potato good for weight loss?
A: Potatoes have gained a bad reputation because of their high carbohydrate content and glycemic index. However, studies have shown that potatoes can actually catalyse weight loss if consumed in the right manner. They are rich in fibre and resistant starch that keeps one feeling fuller for longer and controls appetite. The high antioxidants further promote better metabolic health and fat cell shrinking. However, make sure you have cooked potatoes the right way to reap the best of its benefits.
Q. What is the healthiest breakfast?
The healthiest breakfast consists of a high protein source such as eggs (made in any style of your preference- scrambled/ omelette/ boiled) along with 1-2 slices of multigrain toast with avocado spread. Another option is a bowl of steel cut oats with skimmed milk and some roughly chopped walnuts.
