Fruits are a ready-made snack chock-full of fiber, vitamins, and other nutrients needed for a healthy, well-rounded diet.
Eating fruit has been associated with a lower body weight and a reduced risk of high blood pressure, heart disease, diabetes, and cancer.
In addition, most fruits are low in calories and high in fiber, which may also promote weight loss. So here are 15 delicious fruits to eat for weight loss.
1. Apples
Apples are rich in fiber and low in calories. A large apple carries 5.4 grams of fiber and only 116 calories.
They have also been shown to promote weight loss. In fact, people who ate apples have been found in an observational study in 124, 086 individuals to lose an average of 0.56 kg (1.24 lbs) per daily serving over a period of four years.
Apple is a low-calorie, filling fruit, so you may eat less of other foods throughout the day if you eat it.
Eating whole apples—instead of juicing it—is best, as it has been shown in research to control appetite and reduce hunger.
You can enjoy apples in many different ways—both raw and cooked. Try baking them on their own or adding them to hot and cold stews, cereals, yogurt, and salads.
2. Grapefruit
A cross between an orange and a pomelo, grapefruit is commonly associated with weight loss and dieting.
Half a grapefruit offers 65% of the reference daily intake (RDI) for vitamin C, while red varieties harbor 28% for vitamin A. It also contains only 39 calories.
In addition, it has a low glycemic index, which means that it prompts a more gradual rise in blood sugar. Although evidence is limited, a low-GI diet may promote weight maintenance and weight loss.
Drinking grapefruit juice or eating grapefruit before meals for a 12-week period has also been shown in a study in 85 obese people to result in improved cholesterol levels, a reduced calorie intake, and a 7.1% reduction in body weight.
Moreover, eating grapefruit has been found in a recent review to reduce blood pressure, waist circumference, and body fat as compared to control groups.
Grapefruit tastes great on its own or when added to salads and other dishes.
3. Berries
Berries are not only filling but also rich in nutrients and low in calories.
For instance, a 1/2 cup of blueberries provides 18% of the RDI for vitamin K and 12% for vitamin C and manganese and contains only 42 calories.
A single cup of strawberries provides almost 30% of the RDI for manganese, a whopping 150% for vitamin C, and 3 grams of dietary fiber. It also contains < 50 calories.
People given a 65-calorie berry snack have been found in one small study to eat less food during the next meal as compared with those given candy providing the same amount of calories.
In addition, eating berries may help reduce inflammation, blood pressure, and cholesterol levels, which may be especially beneficial for overweight individuals.
Fresh or frozen berries work well when tossed in a salad, mixed into baked goods, blended in a healthy smoothie, or added to yogurt or cereal for breakfast.
4. Passion Fruit
Originating in South America, passion fruit grows on a lovely, flowering vine.
A single passion fruit is chock-full of iron, potassium, fiber, vitamin A, and vitamin C. What’s more, it contains only 17 calories. A small fruit harbors ample dietary fiber, which helps control your appetite and keep you feel fuller for longer by slowing down your digestion.
Interestingly, passion fruit seeds contain piceatannol, which is a naturally occurring substance associated with reduced blood pressure and better insulin sensitivity in overweight men. Further research is however necessary.
Passion fruit works best for weight loss when consumed whole. It can also be added to drinks, used as a filling or topping for desserts, or eaten alone.
5. Stone Fruits
Also known as drupes, stone fruits are a group of seasonal fruits with a pit on the inside and a fleshy exterior. They include apricots, cherries, plums, peaches, apriums, nectarines, raspberries, and blackberries.
These fruits have low glycemic index. They are also low in calories and rich in nutrients, like vitamin A and vitamin C, making them great for those who are wanting to lose weight.
For example, a 130-gram serving of cherries contains 87 calories, a medium peach (150 grams) harbors 58 calories, and four apricots (140 grams) carry only 60 calories.
Stone fruits are more filling and nutritious compared to unhealthy snack foods like cake, cookies, or chips. They can be mixed into a hearty porridge, chopped up in fruit salads, grilled or added to flavorful dishes like stews, or eaten fresh.
6. Melons
Melons are among the healthiest, weight loss-friendly fruits on the planet: they have low calorie and high water content.
A 150- to 160-gram serving of melon, such as watermelon or honeydew, harbors only 46—61 calories.
Although melons are low in calories, they are jam-packed with potassium, fiber, and antioxidants, including lycopene, beta-carotene, and vitamin C.
In addition, eating fruits with high water content may be beneficial for weight loss.
However, portion control is highly necessary since watermelon has a high glycemic index.
Melons can be easily frozen into fruit popsicles or blended into fruit smoothies. You can also enjoy them fresh, balled, or cubed to upgrade a fruit salad.
7. Rhubarb
Rhubarb is often prepared like a fruit in Europe and North America, but it is actually a vegetable.
It provides almost 20% of the RDI for vitamin K, almost 1 gram of fiber, and only 11 calories per stalk.
Additionally, it also contains fiber, which may help lower high cholesterol—a common dilemma for people struggling with their weight.
In fact, participants administered with 23-mg dried rhubarb extract per pound of body weight for a six-month period have been found in a study in 83 people with atherosclerosis—a disease where plaque accumulates in the arteries—to experience an improved blood vessel function and significant reduction in cholesterol.
Rhubarb stalks are quite versatile too. They can be stewed and served with your favorite cereal or porridge. They can also be used in desserts. When trying to achieve weight loss, it is best to choose low-sugar rhubarb dishes.
8. Kiwifruit
Kiwifruits are considered a healthy food; these small, brown fruits are very nutrient-dense.
They are an excellent provider of fiber, folate, vitamin C, and vitamin E. What’s more, they provide significant health benefits.
People with prediabetes who ate golden kiwis every day for a 12-week period have been found in one study to experience a reduced blood pressure, higher vitamin C levels, and a 3.1-cm reduction in waist circumference.
Kiwi has also been noted in additional studies to help improve cholesterol, control blood sugar, and support gut health.
Kiwis only cause smaller blood sugar spikes, as they have a low GI. Moreover, they are chock-full of dietary fiber.
A study has shown that diets rich in fiber from fruits and vegetables may increase fullness, improve gut health, and promote weight loss.
Kiwifruit can be eaten raw, peeled, or unpeeled. It can also be used in baked goods, added to your morning cereal, used in salads or juiced.
9. Oranges
Oranges, like all citrus fruits, are loaded with vitamin C and fiber and low in calories. Plus, they are incredibly filling.
Eating whole oranges—instead of drinking fruit juices—has been found in studies to result in less hunger and calorie intake and increased feelings of fullness.
So if your goal is to lose weight, you better eat oranges instead of drinking orange juice. You can eat it alone or add it to your favorite dessert or salad.
10. Avocados
Avocado is typically grown in warm climates.
Half an avocado (100 grams) provides 20% of the RDI for folate and 25% for vitamin K. The same amount also contains 160 calories.
This fatty, calorie-dense fruit may promote weight loss despite its high calorie and fat content.
In fact, eating avocados has been found in studies to decrease appetite, increase feelings of fullness, and improve cholesterol levels.
Moreover, people who ate avocados have been shown in a large study of American eating patterns to have lower risk of metabolic syndrome, healthier diets, and lower body weights compared to those who didn’t eat them.
Avocados make a great substitute to margarine or butter on toast or bread. They also work well with dips, smoothies, and salads.
11. Bananas
Bananas tend to have high calorie and sugar content; thus, some people trying to lose weight try to avoid them.
Compared to many other fruits, bananas are more calorie-dense; however, it is important to note that they are also more nutrient-dense, providing fiber, manganese, magnesium, vitamin A, vitamin B6, vitamin C, and numerous antioxidants.
Their low to medium glycemic index may help regulate weight and control insulin levels, especially for diabetic individuals.
In addition, eating a banana every day has been shown in one study to lower both cholesterol and blood sugar levels in people with high cholesterol.
Low-calorie, high-quality, and nutrient-dense foods like bananas are a must-have in any well-rounded weight loss plan.
Bananas make a convenient on-the-go snack. They also work well when added—either raw or cooked—to different dishes.
12. Pineapple
Pineapple is among the most common and loved tropical fruits on the planet. It is jam-packed with vitamin C, vitamin B6, magnesium, thiamin, riboflavin, copper, niacin, folate, and iron.
Other than weight loss, pineapple may also help improve various conditions like asthma, heart disease, and diabetes. What’s more, it may also help regular blood pressure and boost energy levels.
13. Pears
Pears appear to be an underrated fruit when it comes to weight loss.
They are chock-full of vitamin C, vitamin K, potassium, fiber, and protein. They also contain small amounts of folate, magnesium, copper, calcium, iron, riboflavin, vitamin B6 and antioxidants.
Pears are known to help detox the body and aid digestion. They are approximately 84% water, which helps keep solid wastes soft and helps eliminate harmful toxins in the body.
14. Lemon
Lemon is a sour citrus that is beneficial for weight loss. It provides excellent amounts of vitamin C, on top of smaller amounts of copper, calcium, folate, magnesium, thiamin, and pantothenic acid.
It helps alkalize the body and improve digestion and detox. What’s more, it may also clear up the skin, increase iron absorption, support bone health, and prevent kidney stones.
15. Guava
Guava is not common on the market, but it is incredibly healthy. It is among the few fat-busting, digestion-improving tropical fruits that ever existed.
Aside from weight loss, it may also lower diabetes and cancer risk, lower stress, improve eyesight, improve skin texture, improve immunity, and promote heart health.
This tasty fruit contains vitamin A, vitamin B complex, vitamin C, manganese, folate, calcium, iron, and antioxidants.
Conclusion
Fruit is a must-have in any healthy, well-rounded diet. Most of them are low in calories and high in fiber and nutrients, making them beneficial for weight loss. They can also boost your fullness.
It is important to note that eating fruits whole is better than juicing them.
Additionally, keep in mind that fruits are not the key to weight loss. You need to follow a healthy, whole food-based diet combined with regular exercise and rest.
You can use an online weight loss calculator in order to determine the amount of calories and macros you need to achieve your goals.
