Are you looking for effective ways to shed a few pounds? If so, you’re not alone. Millions of people around the globe are trying to lose weight every day.
One of the most effective ways to do this is by eating healthy foods that help promote weight loss. Healthy fruits are a great addition to any diet, but if you’re looking to lose weight, certain fruits can help you achieve your goals.
Berries, oranges, bananas, avocado, and stone fruit are all excellent choices that can help you slim down and reach your goals. So add some of these fruits to your diet and enjoy the benefits that they have to offer.
Read on to find out the best fruits for weight loss. These fruits are packed with healthy nutrients and antioxidants that can help your body burn fat and lose weight.
You will enjoy reading: 32 Best Foods For Weight Loss – Based on Science.
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Best Fruits for Weight Loss
Several studies showed that fruits are excellent in helping cut down some weight and adopt a healthy and happy lifestyle. Here are the 13 best fruits for weight loss.
If you’re one of those determined people who are looking to slim down, be sure to add these fruits to your diet!
1- Apple
Apple fruit is one of the best and healthiest fruits for weight loss. This fruit is rich in fiber and antioxidants, both of which are essential for a healthy weight loss diet.
It is due to fiber that your stomach feels full for comparatively long periods of time and prevents cravings, while antioxidants help to boost your metabolism. Apple also contains pectin, which has been shown to help lower cholesterol levels.
A review study concluded that Apple and apple products had been reported to reduce weight gain by different mechanisms, including antioxidants.
If you’re looking to work on losing weight, be sure to include apples in your diet. You can enjoy them as a fruit or add them to your favorite recipes. Either way, you’ll get the nutritional benefits you need to help you reach your goals.
2- Grapefruit
Grapefruit is another nutritious fruit and one of the best fruits for weight loss. This citrus fruit is rich in antioxidants and helps to reduce belly fat. It also lowers cholesterol and boosts metabolism. Eat a grapefruit daily to help you lose weight and keep it off.
This fruit also effectively reduces the risk of heart disease and cancer. So, include grapefruit in your diet to enjoy its health benefits. It is also rich in vitamin C, which is essential for immunity.
A study showed more significant weight loss in the groups of participants who ate or drank grapefruit juice for 12 weeks (Source: Vanderbilt University)
The researchers believe that the grapefruit diet became popular because the fruit is tasty and low in calories (Source: Vanderbilt University)
3- Melons
Watermelons and cantaloupes are not only refreshing, but they’re also great for your waistline. Both melons are around 90% water, which means they’re super hydrating and filling—perfect for weight loss.
In addition to this, a recent study found that people who ate 3/4 cup of watermelon daily had lower body weight, less body fat, and a smaller waistline than those who didn’t eat the fruit. So slice up a melon or two this summer and enjoy!
4- Kiwifruit
Kiwifruit is not only a delicious fruit, but it’s also one of the best fruits for weight loss. Kiwifruit is high in fiber and low in calories, making it an ideal food for those trying to lose weight. Fiber can help you feel full, making you less likely to snack on unhealthy foods.
Journal of Nutritional Science and Vitaminology‘s study found that consuming golden kiwifruit daily can reduce body fat mass, enhance blood pressure, and regulate inflammatory responses in obese and overweight young adults.
And kiwifruit is a good source of vitamins and minerals, including vitamin C, potassium, and magnesium. So, not only will you lose weight eating kiwifruit, but you’ll also be getting some important nutrients.
There are a few different ways to enjoy kiwifruit. You can eat it as is or add it to a smoothie or salad. Kiwifruit is also a great addition to yogurt or oatmeal.
And, if you’re feeling adventurous, you can even try kiwifruit in a savory dish. So, whenever you are looking for a healthy snack or fun recipe ingredient, reach for some kiwis. Your body will thank you.
5- Passion Fruit
Passion fruit is an excellent choice for weight loss as it contains fiber and nutrients that help boost metabolism and promote satiety.
For optimal weight loss, consuming passion fruit as a whole is better (Source: healthline.com). You can enjoy passion fruit as a topping or filling for desserts or add it to your drinks.
This tropical fruit is also low in calories and has a high water content, both of which contribute to weight loss. In addition, passion fruit is a good source of antioxidants and vitamins, making it a healthy snack option.
6- Berries
Berries are not only delicious but also some of the best fruits for weight loss. Strawberries, blueberries, blackberries, and raspberries are all low in calories and high in fiber.
Studies have shown that eating these kinds of berries can help reduce your risk of obesity and promote healthy weight loss. It’s also worth noting that berries are packed with antioxidants, which can help protect your body from disease.
If you’re looking to lose weight, you should definitely consider adding berries to your diet. Not only will they help you shed the pounds, but they’ll also give you a boost of energy and make you feel great.
7- Oranges
Oranges are delicious and one of the best fruits you can eat for weight loss. They are extremely low in calories and high in fiber.
A 2022 study shows that Moro blood orange may be a safe and effective option for helping with weight loss in conjunction with diet and regular exercise.
It should be noted that they are full of nutrients and vitamins, which can help boost your metabolism and burn more fat.
Citrus fruits, in general, are great for weight loss, but oranges are a top choice because of their unique nutrient profile. So if you’re looking to slim down, make sure to add oranges to your diet.
8- Bananas
Bananas are often thought of as being fattening, but they can actually help you lose weight.
This is because of the fact that bananas contain dietary fiber, which means that you would feel full even with a small amount, and you will be able to function for longer periods of time. They can also help regulate the water balance in your body.
A study from the International Journal of Environmental Research and Public Health revealed that consuming native banana starch 24 g/day for four weeks lowers body weight in a group of obese type 2 diabetics. And the researchers concluded that bananas could be a cheap option to reduce body weight.
If you are looking for ways to juice bananas, here is how in this article.
9- Avocado
This is one of the most delicious fruits that you can eat to help with weight loss. Avocados are high in fiber and healthy fats, which help to keep you feeling full longer.
Avocados also contain a good percentage of vitamins and minerals, including potassium, which helps to regulate blood pressure. Eat avocados with eggs for a filling breakfast, or add them to a salad for a satisfying lunch or dinner.
According to a study, people who consume avocados had significantly lower Body mass index (BMI), body weight, and waist circumference than those who didn’t consume avocados.
10- Stone Fruit
Stone fruit, like cherries, plums, and apricots, are lower in sugar than other fruits and packed with fiber.
Studies have shown that eating stone fruit can help with weight loss by reducing cravings and calorie intake.
Stone fruit is also an exceptionally good source of vitamins and minerals, like vitamin C, potassium, and beta-carotene.
If you are a veggie person, I also have gotten something for you; I wrote an article about 18 Best Veggies For Weight loss – Backed By Science. I encourage you to check it out.
11- Pineapple
Pineapple is another fruit that is lower in sugar than other options and high in fiber. Furthermore, pineapple contains a powerful enzyme which is called bromelain, which has been shown to help with digestion and reduce inflammation.
Eating pineapple can help you lose weight by keeping you full and satisfied and preventing cravings and overeating.
12- Pears
Pears are very nutritious. It is one of the best fruits for weight loss. Pears contain fiber and water, which helps to keep you full and hydrated.
Pears also contain vitamins C and K, copper, and potassium. Eating pears can help to regulate blood sugar levels and reduce the risk of heart disease.
Overweight women who consumed three apples or three pears per day lost weight, concluded a study.
13- Mangoes
Mangoes are generally consumed globally and are essential sources of nutrients in the diet. However, mangoes remain fairly under-consumed in the United States.
Mango fruits are an excellent source of vitamins and rich in nutrients. Adults who consume mango daily had a significantly higher dietary intake of dietary fiber, magnesium, potassium, folate, vitamin E, vitamin A, and vitamin C, and a substantially lower intake of added sugar and cholesterol than non-consumers (Source: Nutrients study)
A 2022 study issued in Nutrients concluded that mango consumption improves nutrient intake and diet quality.
If you are interested in exploring the 15 pros and cons of eating mangoes, I wrote an article covering everything you need to know. I encourage you to check it out.
Final Words
When it comes to weight loss, you need to make sure that you’re getting enough fiber. If you’re looking to work on losing weight, there are plenty of great fruit options to choose from.
Passion fruit, berries, oranges, bananas, avocado, stone fruit, pineapple, and pears are all excellent choices that can support you to slim down and achieve your goals. So add some of these fruits to your diet and enjoy the benefits that they have to offer.
