Many people trying to lose weight avoid fruit, believing it contains too much sugar and is harmful to their health and waistline.
While fruit does contain natural sugars, it can actually support weight loss. That’s because fruit is high in water and fiber but low in calories. Feeling full and satisfied may help reduce overall calorie intake.
Of course, weight loss isn’t easy, and fruit alone isn’t a complete solution. However, it can be part of a healthy weight-loss plan and provides essential nutrients that support overall health.
Read on for a list of the best fruits for weight loss.
Why is fruit good for weight loss?
Research shows that eating fruit before a meal can help you eat about 18% fewer calories at that meal. There are probably a lot of reasons for this.
Source of fiber
Fiber is a key nutrient that supports weight management and is found in many fruits. It can help with achieving a healthy weight in several ways, including:
- Making you feel full after eating
- Helping you stay full longer
- Changing how you digest food so you consume fewer calories
- Supporting gut bacteria linked to weight loss
Some research suggests that eating foods that increase satiety or reduce hunger can help with weight loss. Raspberries, guavas, and passion fruit are among the highest-fiber fruits.
High in fluid
A lot of fruits are mostly water. Water fills up your stomach, which makes you feel fuller. Watermelon, strawberries, and grapefruit are some of the fruits with the most water.
Low in calories
Fruits have few calories because they are mostly water, which has no calories. This means that you can eat a lot of food without getting too many calories. The USDA says that at meals, half of your plate should be filled with fruits and vegetables.
ALSO READ: Top 10 High-Protein Foods for Weight Loss
Best fruits for weight loss
Here are eight of the best fruits to eat if you want to lose weight. Each one has few calories and a lot of fiber and/or fluids.
Keep in mind that most studies on specific fruits are paid for by companies that would make money selling them. The studies could still be true, though. But it does mean that there is a chance that the results could be wrong. Other large, independent studies have shown that eating fruit can help you lose weight.
1. Apples
Apples contain polyphenols, which are antioxidants that may help with weight loss. A review of studies found that eating apples on a regular basis can help you lose weight. You should also eat the peel, since most of the fiber and polyphenols are in the peel or just below it.
There are:
- 77 calories
- No fat
- 20 g of carbs
- 3.6 g of fiber
- Less than 1 g of protein
Cut up an apple and eat it with 1 ounce of cheddar cheese or 1 tablespoon of peanut butter for a filling snack. This mix of nutrients will help you stay full for a long time.
2. Blueberries
The Highbush Blueberry Council helped pay for a study that found blueberries are high in antioxidants called anthocyanins. Anthocyanins are linked to lower rates of heart disease and obesity. People who ate a lot of anthocyanins had 3% to 9% less fat mass and less belly fat.
Another study, also partially funded by the Highbush Blueberry Council, found that people who ate the most blueberries gained less weight than those who ate other fruits.
There are:
- 84 calories
- 0 grams of fat
- 21 grams of carbs
- 3.6 grams of fiber
- 1 gram of protein
Blueberries are a great way to improve the taste of smoothies and green salads. You can also freeze them
3. Grapefruit
A lot of people think of grapefruit as a weight loss food because of the “Grapefruit Diet”, which was popular in the 1920s. This diet, which limits intake to 500 calories a day, is too strict to be healthy. Most people need about 2,000 calories a day. You should not try the Grapefruit Diet, but you can include grapefruit as part of a healthy, low-calorie diet.
A large grapefruit serving of 166 grams (about half a grapefruit) contains:
- 53 calories
- No fat
- 13 grams of carbs
- 2 g of fiber
- 1 gram of protein
You can eat grapefruit raw, cut it in half and broil it for five minutes to caramelize natural sugars, or add it to salads or plain water to enhance the flavor.
4. Guava
Guava is very high in vitamin C and has more fiber than most other fruits. Vitamin C is a powerful antioxidant that helps keep cells safe and supports a healthy immune system.
There are:
- 112 calories
- 1.5 grams of fat
- 24 grams of carbs
- 9 grams of fiber
- 4.2 grams of protein
You can eat the whole guava, including the skin and seeds. Some people, however, find guava too tough and only eat the flesh. You can also blend guava into smoothies, salad dressings, and sauces.
5. Passion fruit
Granadilla, or passion fruit, has more fiber than any other fruit. It also contains the antioxidant piceatannol, which may help people who are overweight become more insulin sensitive.
There is in ½ cup of passion fruit (118 g):
- 114 calories
- No fat
- 27.5 g of carbs
- 12 grams of fiber
- 2.5 grams of protein
Cut the passion fruit in half to see the pulp and sweet seeds inside. These are the parts you can eat. You can enjoy them as is or add them to yogurt, sauces, or baked goods.
6. Raspberries
All berries are good for you and full of antioxidants. But raspberries have more fiber than other berries do. They are also high in vitamin C.
There are:
- 64 calories
- 0 grams of fat
- 15 g of carbs
- 8 grams of fiber
- 1.5 grams of protein
Raspberries go bad quickly, so eat them right away. You can also buy them frozen to avoid spoilage. Eat them plain or mix them into yogurt, oatmeal, salads, and smoothies.
7. Strawberries
Strawberries, like the other fruits on this list, are low in calories and high in water (91%). A study that received funding from the California Strawberry Commission found that strawberries contain bioactive compounds that may help adults with obesity and high cholesterol reduce insulin resistance.
There are:
- 53 calories
- No fat
- 13 grams of carbs
- 3 g of fiber
- 1 gram of protein
You can dip strawberries in yogurt, mix them into oatmeal, or blend them into smoothies. You can also add them to a salad with fresh basil and balsamic vinegar.
8. Watermelon
Watermelon lives up to its name with a very high water content (92%). A study partly funded by the National Watermelon Promotion Board suggests that watermelon may have anti-inflammatory properties that help with weight loss and body fat reduction. Watermelon is also rich in lycopene, an antioxidant that may help protect against heart disease, stroke, Type 2 diabetes, and prostate cancer.
A cup of watermelon (154 g) contains:
- 46 calories
- No fat
- 12 grams of carbs
- 1 g of fiber
- 1 gram of protein
Make a salad with mint, watermelon, and feta cheese. You can also grill or barbecue watermelon and serve it as a dessert.
Final Thought
You can include fruit in your diet to lose weight. Fruits that are high in fiber and water are the best for weight loss. This helps you feel full and stay full longer. You can eat more fruit by snacking, adding it to smoothies, or mixing it into salads. Many fruits are rich in fiber, antioxidants, and other nutrients that support overall health.
