The 5 Best Fruits for Weight Loss

06 Sep 2023
Any fruits are low in calories yet rich in fiber, which may benefit weight loss. Some fruits, including apples, berries, and melons, may also increase feelings of fullness.

Fruit is nature’s ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet. Fruit is also generally low in calories and high in fiber, which may help you lose weight. In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.

Here are 5 of the best fruits to eat for weight loss.

1. Grapefruit

Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss. Half a grapefruit, or 123 grams (g), contains just 37 calories but provides 51% of the Daily Value (DV) for vitamin C. Red varieties also provide a small amount of vitamin A. What’s more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low GI diet may aid weight loss and maintenance, but the evidence is limited.

Interestingly, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups. Plus, grapefruit is high in naringenin, a flavonoid with antioxidant and anti-inflammatory properties that may protect against diabetes and heart disease. While grapefruit can be eaten independently, it also makes a great addition to salads and other dishes.


2. Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g). They have also been found to support weight loss.In one 2008 study, females were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2.1 pounds (lbs), or 0.93 kilograms (kg), and the pear group 1.6 lbs (0.84 kg), while the oat group’s weight did not change.

Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 lbs (0.56 kg) per daily serving over a 4-year period. Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and appetite. That said, two older studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to improved HDL (good) cholesterol levels and decreased inflammation.

Apples can be enjoyed cooked or raw in a variety of ways. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.


3. Berries
Berries are low-calorie nutrient powerhouses. For example, one cup (123 g) of raspberries contains just 64 calories but provides 36% of the DV for vitamin C and manganese, as well as 12% for vitamin K. One cup (152 g) of strawberries contains under 50 calories and provides 3 g of dietary fiber, as well as 99% of the DV for vitamin C and 26% for manganese. Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories.

Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful for people with overweight. Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.


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4. Stone Fruits

Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots. Stone fruits are low GI, low calorie, and rich in nutrients like vitamins C and A, which make them great for people trying to lose weight.

For example, one medium peach (150 g) contains 58 calories, while 1 cup (138 g) of cherries provides 87 calories, and two small plums (132 g) or four apricots (140 g) have less than 70 calories. Compared to packaged snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option. Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.


5. Oranges

Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling (49Trusted Source). While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and lower calorie intake but also increases feelings of fullness.

Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.

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