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10 Best Fruits to Help You Lose Weight

10 Best Fruits to Help You Lose Weight

Many people suffer to shed extra pounds because they don’t focus on their diet along with workouts. However, maintaining a healthy diet is essential for weight loss. Fruits can serve as your best weight loss buddy as they can satisfy your sugar cravings while providing healthy nutrients at the same time.

No doubt all fruits are healthy but all sorts of food has calories which must be kept in mind while losing weight. Some fruits may be better than others due to their limited carbohydrate contents. This article will help you learn about the best fruits that can help you lose weight over time.

1. How Does Fruits Help in Weight Loss?

Fruits can be effective in losing weight as they are the healthiest source of carbohydrates. Fruits not only provide minerals, vitamins and antioxidants, but they also help burn fat naturally.

Following properties of fruits make them ideal for weight loss.

1.1. Rich in Fibers


Fiber is the part of plants and carbohydrates that is indigestible. Most fruits are rich in fibers which enable them to produce a feeling of fullness. This aids in reducing the number of calories in a person’s diet.

When losing weight, the most important thing is to sustain a feeling of fullness for a longer time. According to the President of California Academy of Nutrition and Dietetics, Martha Lawder,

  • “Fruits can provide that feeling of fullness while being delicious at the same time. That’s what makes it an excellent go-to option for weight loss.”

1.2. Low Glycemic Index:


Glycemic Index is a scale from zero to 100 that provides information about how the body digests carbohydrates. It measures how food affects the blood sugar level.

Most fruits have low GI value which makes them suitable for weight loss. While some tropical fruits have a moderate to high GI, they can still be considered as a healthy diet.

Foods that have a lower GI result in slower blood sugar changes compared to the food with higher GI. Hence, lower the GI, better the food.

According to a research on the effects of GI on weight loss,

  • “A diet with low GI and controlled calories may be more effective in losing weight than a diet rich with high GI and low fat.”

1.3. Water Content and Calories


The higher water content in most fruits combined with fibers provide an excellent filling option. This keeps people hydrated and full, thereby aiding in weight loss.

1.4. Mother Nature’s Candy


The higher water content in most fruits combined with fibers provide an excellent filling option. This keeps people hydrated and full, thereby aiding in weight loss.

Fruits are considered as mother’s nature candy since their natural sweetness can effectively curb the carb cravings.

Eating fruits instead of cookies and cakes will help you intake fewer calories while enjoying a sweet treat at the same time.

2. 10 Best Fruits for Weight Loss

2.1. Kiwifruit


Kiwifruit

Kiwifruit is a sweet tarty fruit that can naturally boost digestion. It is rich in fibers and vitamin C. It contains an enzyme called actinidain that aids in protein digestion.

Poor digestion can lead to weight gain as it limits the breakdown of food particles. Hence, incorporating kiwifruit will help you boost your digestion that will result in weight loss.

Additional health benefits of kiwifruit include improved cholesterol, controlled blood sugar level, and enhanced gut health.

Nutritional Value
Fruit Calories Fibers
1 Kiwifruit 44 2g
  • A medium kiwi fruit can fulfil 71% of a person’s daily value of vitamin C.
  • (Daily Value or DV is the percentage of each nutrient in a serving. It is used as a reference to ensure a particular nutrient may not exceed the optimum amount in a day)

How to add kiwifruit in your diet?

You can eat it raw whether peeled or unpeeled. You can also add it into salads, morning cereals and even in baked goods.

Per Serving of kiwifruit should include the following:

Kiwifruit
Calories 108
Carbs 26g
Sugar 16g
Protein 2g
Fat 0.9g
Sodium 5.3g
Fiber 5.3g

2.2. Apples


Apples

Apples have a very low sugar and calorie content which makes them ideal for weight loss. They are rich in pectin fibers that break down slowly and aid in promoting satiety. The crunch and texture of apples can also curb your craving to chew.

  • A 2015 observational study conducted in the US on 124,086 individuals revealed that people who ate apples reduced 1.24 pounds on average per daily serving over a period of four years.

Apples are also rich in flavonoids and antioxidants that give them the additional health benefits associated with diabetes, heart disease and hypertension.

Nutritional Value
Fruit Calories Fibers Daily Value
1 Medium Apple 96.4 4.8g 16%

How to add apples in your diet?


  • Apples are best to be eaten whole instead of juices in order to control appetite. You can also add them into salads and oatmeal or bake in the oven as apple chips.

Per Serving of apples should include the following:

Apple
Calories 65
Carbs 17.3g
Sugar 13g
Protein 0.3g
Fat 0.2g
Sodium 1.2g
Fiber 3g

2.3. Avocados


Avocados

Avocados are rich in healthy fats and antioxidants. The heart healthy fats present in avocados aid in weight loss by keeping the body metabolism at an optimum level and by raising the testosterone level (one of the first hormones linked with weight loss) in the body.

  • A study published in Nutritional Journal in 2013 revealed that eating avocados can enhance feelings of fullness, reduce appetite and improve cholesterol level.

They are the fattiest plant food available on this planet. About 77% of avocados calories comes from the good kind of fat. Moreover, they are a rich source of folate, nutrients and minerals e.g. Vitamin C, K B-6, Magnesium etc.

  • According to a study about the avocado intake published in Nutrients Journal in 2019, regular avocado intake can help people maintain a moderate body weight.
Nutritional Value
Fruit Calories Fibers Daily Value
½ Avocado 120 5g 16%

How to add avocados in your diet?

  • Avocados can be used as spreads in place of butter and margarine. They can also be added into smoothies, milkshakes and salads.

Per Serving of Avocados should include the following:

Avocado Calories 85.5 Carbs 22.8g Sugar 14.6g Protein 0.5g Fat 0.2g Sodium 1.5g Fiber 4.7g

2.4. Oranges


Oranges

Oranges are rich in fibers and potassium content and low in calories. Like all other citrus fruits, they are rich in Vitamin C that can boost your metabolism. A medium sized orange contains almost 69.7mg of Vitamin C that fulfils 77% of your DV. It is also important for growth and repair of tissues in the body.

Nutritional Value
Fruit Calories Fibers Daily Value
1 Medium Orange 72 3.7g 11%

How to add oranges in your diet:

  • Orange as a whole is more effective in losing weight compared to orange juice. Therefore, always eat a whole orange when it comes to reducing weight.

Per Serving of orange should include the following:

Orange
Calories 45
Carbs 11g
Sugar 9g
Protein 0.9g
Fat 0.1g
Sodium 0g
Fiber 2.3g

2.5. Pineapple


Pineapple

Pineapples are well known for boosting satiety and hydration. Pineapples contain an enzyme called bromelain that breaks down the protein and helps in digestion. They are also a good source of several vitamins and minerals e.g. magnesium, thiamine etc.

Apart from weight loss, they are also useful for other conditions such as diabetes, heart diseases and asthma.

Nutritional Value
Fruit Calories Fibers
1 Pineapple 82 13g

How to add pineapples in your diet?

Pineapples pair wells with cottage cheese when used as a snack. You can also add them into salads or eat them separately.

Per Serving of Pineapple should include the following:

Orange
Calories 82.5
Carbs 6g
Sugar 16.3g
Protein 0.9g
Fat 0.2g
Sodium 1.7g
Fiber 2.3g

2.6. Berries


Berries

Berries such as raspberry, strawberry, blueberry etc., are an excellent choice for weight loss as they have the lowest Glycemic Index (GI) and highest fiber content. They are rich in water and antioxidants which makes them an ideal option for weight loss.

Although the types and amount of nutrients and minerals vary among different types of berries. But they are all good for reducing body weight and supporting general health.

Nutritional Value
Fruit Calories Fibers
One cup of Strawberries 48 3g
One cup of blueberries 86 3.6g
One cup of raspberries 78 9.8g

How to add berries in your diet?

  • Berries are a good snack on their own. You can also eat them with yogurts or add them into salads.

Per Serving of berries should include the following:

For Strawberry
Calories 46
Carbs 11.1g
Sugar 7g
Protein 1g
Fat 0.4g
Sodium 1.4g
Fiber 2.9g
For Raspberry
Calories 46
Carbs 17.1g
Sugar 5.4g
Protein 1.5g
Fat 0.8g
Sodium 1.2g
Fiber 8g
For Blueberry
Calories 84
Carbs 21g
Sugar 14.7g
Protein 1g
Fat 0.5g
Sodium 1.5g
Fiber 3.6g

2.7. Watermelon


Watermelon

Watermelon is particularly effective when it comes to losing weight. It has a low calorie content and almost 90% of its weight consists of water.

It is also rich in arginine, which is belly fat burning amino acid. However, care should be taken with portions of watermelon as it has a high GI value.

Nutritional Value
Fruit Calories Fibers
100g of watermelon 30 0.6g

How to add melons in your diet?

  • You can either eat it as a whole or use it to make smoothies and juice.

Per Serving of watermelon should include the following:

Watermelon
Calories 46
Carbs 11.5g
Sugar 9.4g
Protein 0.9g
Fat 0.2g
Sodium 1.5g
Fiber 0.6g

2.8. Grapefruit


Grapefruit

Grapefruit is an underrated subtropical fruit that is rich in Vitamin C and phytochemicals. Both of these are great for burning belly fat and fighting disease.

  • According to a 2011 study involving 85 adults with obesity,

“Participants who ate grapefruit prior to meals showed a decrease in calorie intake, 7.1% decline in body weight and improved cholesterol level.”

Nutritional Value
Fruit Calories Fibers
½ Grapefruit 65 2.5

How to add grapefruit in your diet?

  • Grapefruit can be consumed as a whole or in the form of juice. You can also add it into puddings and salads.

Per Serving of grapefruit should include the following:

Grapefruit
Calories 73.6
Carbs 18.6g
Sugar 16.1g
Protein 1.5g
Fat 0.2g
Sodium 0g
Fiber 2.5g

2.9. Tomatoes


Tomatoes

Unlike the common belief, tomatoes are fruits not vegetables. They are great for weight loss as they stimulate carnitine production, which is an organic molecule that helps in regulating fatty acids and energy metabolism.

Tomatoes also reverse the resistance to leptin, which is a protein that prevents weight loss in the body. Moreover, they are rich in antioxidants and help in water retention.

Nutritional Value
Fruit Calories Fibers
1 medium size tomato 25 2.2g

How to add tomatoes to your diet?

  • You can add tomatoes in your salads or eat them separately as a whole.

Per Serving of tomato should include the following:

Tomatoes
Calories 22
Carbs 48g
Sugar 3.2g
Protein 1.1g
Fat 0.2g
Sodium 6mgg
Fiber 1.5g

2.10. Stone Fruits


Stone Fruits

Stone fruits are the type of fruits that contain a pit or stone e.g. peaches, plums, cherries etc. They are low in GI and calories that help lose weight. Different stone fruits have unique nutritional value but all are rich in nutrients and minerals e.g. Vitamin C and Vitamin A etc.

Nutritional Value
Fruit Calories Fibers
One cup of Peaches 63 2.3g
One cup of Plums 35 1g
One cup of Cherries 95 3.2g

How to add tomatoes to your diet?

  • You can eat them fresh by adding them into salads. They can also be grilled and added into savoury dishes.

Per Serving of grapefruit should include the following:

Stone Fruits
Calories 85.5
Carbs 18g
Sugar 14g
Protein 0.5g
Fat 0.2g
Sodium 1.5g
Fiber 4.7g

8. Takeaways

Although fruits are healthy to eat, consuming only raw fruits without balancing it with other diet can result in deficiencies of various essential nutrients that come from other food. Therefore, make sure to intake a balanced amount of fruits combined with a healthy diet to maximize fat loss.

“Dietary Guidelines for Americans suggest that people should consume at least 2 cups of fruit a day for a balanced diet.”

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