12 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 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.

1. 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.

2. Oranges

Nutritional Value – Oranges

• Calories – 60
• Fibre – 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 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 better satiated. 

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. 

3. 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:-

• Calories – 95
• Fiber – 4 grams
• Carbohydrates – 25 grams
• Protein – 0.3 grams
• Sugar – 10.4 grams
• Fat – 0.2 grams
• Vitamin C – 14 per cent of the RDI (Reference Daily Intake)
• Vitamin K – 5 per cent of the RDI
• Potassium – 6 per cent of the RDI
• Water – 86 percent

These sweet juicy treats are 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 a 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.

4. Melons

Nutritional Facts –  Melon

Here are a few of the nutrients you get upon consuming a bowl full of melon:

• 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% of the DV (Daily Value) 
• Vitamin C – 14% of the DV 
• Potassium – 4% of the DV 
• Magnesium – 4% of the DV 

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 about 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. 

5. 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.

6. Pomegranate

Nutritional Value – Pomegranate

One hundred grams of pomegranate arils contain the following nutrients.

• Calories: 83 kcal
• Carbohydrates: 18.7 g
• Sugar: 13.67 g
• Fibre: 4 g
• Protein: 1.67 g
• Fat: 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.

7. Papaya

Nutritional Value – Papaya

One small papaya (approx. 152 grams) contains:

• Carbohydrates: 15 grams
• Fibre: 3 grams
• Protein: 1 gram
• Vitamin C: 157% of the RDI
• Vitamin A: 33% of the RDI
• Folate (vitamin B9): 14% of the RDI
• Potassium: 11% of the 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.

8. Kiwi

Here is the nutritional profile of 100g of raw kiwi fruit:

• 61 calories
• 0.5 g fat
• 3 mg sodium
• 15 g carbohydrates
• 9 g sugar
• 3g dietary fiber 
• 1.1g protein

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 fullness 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.

9. 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 they are all incredibly nutritious and have more or less the same vitamins and minerals.

Pears are rich in fibre content that helps you feel satiated for a 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 in 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.

10. Grapes

Nutritional Value – Grapes

Every 100g serving of grapes contains:

• 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:

• Vitamin A
• Vitamin C

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 metabolization process, thus increasing fat burning. 

11. 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.

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. 

12. 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.

Epidemiological 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.

5 Fruits To Avoid For Weight Loss

1. Bananas

Nutrition Values – Banana

100 grams of (approx. one medium-sized) raw banana contains

• 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

Bananas can help with both weight loss as well as weight gain. Bananas contain the right amount of carbohydrates and calories. Therefore, incorporating bananas into your diet depends on your goals.

You can eat up to one banana a day as part of a healthy diet for weight loss. But eating 2 to 3 bananas will add up to 350 extra calories that can make you gain weight. 

Bananas, on their own, are calorie-dense. You need to be concerned about weight gain if you consume many bananas daily. However, this goes for any food.

If you consume food in large quantities, you’re more likely to consume more calories than you burn and possibly gain weight from that. Consuming one banana a day is an excellent addition to a healthy weight management plan. 

Read more: Bananas For Weightloss & Weight Gain

2. Mangoes

Nutrition Values – Mangoes

Given below are the nutrients that one can gain with 1 cup of sliced mangoes (165 grams) – 

• Calories – 122
• Protein – 1.0 grams    
• Carbohydrates – 27.9 grams    
• Fats – 0.7 grams    
• Fiber – 3.3 grams 

Known as the ‘king of fruits,’ the juicy and delicious mango is a tropical fruit that comes with a range of possible health benefits.

Sweet and creamy mangoes are highly popular across the globe due to their immense health benefits as well as their flavorful taste

However, consuming mangoes in various forms such as aamras, pies, shakes, and ice cream can cause substantive weight gain. The fruit contains starch in abundance that breaks down into sugar, aiding weight gain.

To enjoy mango guilt-free, restrict yourself to not having more than one mango every day. Relish the fruit in its whole form to get the most satiety and avoid cravings. 

3. Avocado

Nutrition Value – 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:

• Calories 114
• Dietary fiber 6 g
• Total sugar 0.2 g
• Potassium 345 milligrams (mg)
• Sodium 5.5 mg
• Magnesium 19.5 mg
• Vitamin A 43 micrograms (μg)
• Vitamin E 1.3 mg
• Vitamin K 14 μg
• Vitamin B-6 0.2 mg
• Monounsaturated fatty acids 6.7 g 

Avocados have an abundance of nutrients along with calories and fat. 1 full avocado provides almost 240 calories and 22 g of fat (good quality fat), the calories are high and nearly amount to a small-sized meal. So, no doubt it has several nutrients like vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium, which is fantastic.

However, do keep in mind that Avocado is high in calories, thus aim to consume them in judicious quantities. 1 full Avocado should take you through the week. 

4. Dates

Dates are extremely sweet as in the process of drying them, their sugars and micronutrients get further concentrated.

This means of course, that they are dense in nutrients like Vitamin B complex, Vitamin C, and antioxidants like phenolics and carotenoids, while at the same time, they become high in calories.

Thus, it is advisable to control their intake, maximum you can eat 2-3 dates in a day, if you are debating between chocolate/candy/ice cream, then it’s preferable to have a date or two. 

5. Prunes

Prunes are rich in 15 different types of nutrients from Vit A, K, C, Vit B2, B3, B6, iron, and magnesium to copper, the list is long.

However, do remember that they are very sweet, thus high in calories. 1 prune will supply you with around 23 calories, thus in a day you can have around 4-5 prunes only.

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)

Reference Sources 

1. The anti-obesogenic effects of dietary berry fruits: A review- https://www.researchgate.net/publication/352474189_The_anti-obesogenic_effects_of_dietary_berry_fruits_A_review

2. The effect of fibre on satiety and food intake: a systematic review: https://pubmed.ncbi.nlm.nih.gov/23885994/

3. Weight Loss Associated With Consumption of Apples: A Review – https://www.researchgate.net/publication/324365665_Weight_Loss_Associated_With_Consumption_of_Apples_A_Review

4. Apple and pear consumption and type 2 diabetes mellitus risk: a meta-analysis of prospective cohort studies – https://pubmed.ncbi.nlm.nih.gov/28186516/

5. Increased Hydration Can Be Associated with Weight Loss- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

6. Beneficial effects of L-arginine on reducing obesity: potential mechanisms and important implications for human health – https://pubmed.ncbi.nlm.nih.gov/20437186/

7. Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults – https://www.researchgate.net/publication/331712666_Effects_of_Fresh_Watermelon_Consumption_on_the_Acute_Satiety_Response_and_Cardiometabolic_Risk_Factors_in_Overweight_and_Obese_Adults

8. The effect of daily consumption of grapefruit on body weight, lipids, and blood pressure in healthy, overweight adults – https://www.researchgate.net/publication/221805450_The_effect_of_daily_consumption_of_grapefruit_on_body_weight_lipids_and_blood_pressure_in_healthy_overweight_adults

9. Pomegranate and type 2 diabetes – https://pubmed.ncbi.nlm.nih.gov/23684435/

10. Obesity: the preventive role of the pomegranate (Punica granatum) – https://pubmed.ncbi.nlm.nih.gov/22342388/

11. Beneficial Effects of Golden Kiwifruit Consumption in Overweight and Obese Young Adults – https://www.researchgate.net/publication/349489290_Beneficial_Effects_of_Golden_Kiwifruit_Consumption_in_Overweight_and_Obese_Young_Adults

12. The effects of resveratrol intake on weight loss: a systematic review and meta-analysis of randomized controlled trials – https://pubmed.ncbi.nlm.nih.gov/30421960/

13. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study – https://pubmed.ncbi.nlm.nih.gov/31174214/