Sweet, satiating and nutrient-rich fruit is one of the main pillars of a healthy diet. But if your goal is to lose weight, what are the best fruits for weight loss?
“I recommend focusing on high-fiber fruits for those who want to lose weight,” says Diana Gariglio-Clelland, RD, a Washington-based dietitian. “Fiber is beneficial for a multitude of reasons: it helps keep us full and promotes stable blood sugar levels, which translates into more stable energy levels.”
Fruits also add a lot of bang for your dietary buck: They’re packed with vitamins, minerals, and antioxidants.
“When you’re looking to lose a few pounds, you should reduce calories as much as possible, but keep as many nutrients in your diet as possible,” he says. Keith-Thomas Ayoob, RD, FAND, associate clinical professor emeritus, Albert Einstein College of Medicine, New York City. “There are no ‘bad’ fruits, but those that provide a lot of satiety with minimal calories are your best options.”
There are a couple of basic rules when it comes to eating fruit to lose weight. Always opt for whole fruit (with skin, where applicable) for the most fiber. And accept no substitutes.
“Avoid dried fruits and fruit juices, as they are more concentrated in sugar and have less fiber,” says Gariglio-Clelland. “Avoid any fruit with added sugars. [like some canned fruit], as well as smoothies made with sugary mixtures. Fruit bags are also very low in fiber. If you choose them for convenience, opt for the sugar-free ones.”
That being said, here are 11 of the best fruits for weight loss.
1. grapefruit
1 fruit: 103 calories, 4 g fiber
“Grapefruits are one of the best fruits that can help you lose weight due to their thermogenic properties and high fiber content,” says Julia EzeMSN, RN, NP-C, Certified Family Nurse Practitioner in Atlanta.
Researchers believe that thermogenic foods (peppers are another example) contain natural chemicals that can helps with weight control. The citrus flavor could also be a natural appetite suppressant.
In A studyObese adults who consumed grapefruit before meals for 12 weeks ate fewer calories, lost 7.1 percent of their body weight, and experienced a reduction in waist size and body fat.
Just keep in mind that some medications may have negative interactions with grapefruitSo you may want to consult with your doctor before including grapefruits as a staple in your diet.
2 apples
1 medium: 96 calories, 4 g fiber
Rich in satiating fiber and low in calories, apples are also rich in pectina type of fiber that helps you fill up and keeps you full. Eat them whole as a snack, put them in a smoothie, or make them as an appetizer (just be sure to leave the skin on for maximum fiber).
3. pears
1 medium: 101 calories, 5.5 g fiber
Like apples, pears also have a slimming effect thanks to pectin. In a 12 week studyPeople who added three apples or pears to their daily diet lost 2.7 pounds.
They’re a filling snack (just one medium pear provides almost a quarter of your daily amount of fiber), but they’re also a great addition to oatmeal or as a topping for a salad to keep you full.
4. guava
1 cup: 112 calories, 9 g fiber
This exotic little fruit is a fiber-rich champ, with nine grams per cup. Just one piece provides double the daily amount of vitamin C.
Studies show that guava can help keep blood sugar stable, helping to prevent spikes, falls and cravings. You can eat them as they come, including the peel, as they contain more vitamin C than a whole orange! The seeds are also edible.
5. Avocados
1 serving (about ⅓ avocado): 84 calories, 3.4 g fiber
With its distinctive pit, the avocado is technically a fruit. It’s also high in heart-healthy monounsaturated fats, making it very satiating. Just don’t eat them like they’re apples; Limit yourself to a serving size of half or one-third.
Sliced avocado can make a salad or grilled chicken breast more filling, or give a satisfying creaminess to a smoothie.
6. raspberries
1 cup: 64 calories, 8 g fiber
“Not only are berries low in calories, but they are also loaded with fiber and are among the best sources of antioxidants,” says Ayoob. Raspberries have a low-calorie, high-fiber winning ratio: a study published in the journal Appetite found that women who ate raspberries as an afternoon snack ate fewer calories at dinner.
They will make a smoothie sweeter and more filling, and are a great addition to meal prep.
7. blackberries
1 cup: 62 calories, 7.6 g fiber
Almost as rich in fiber as raspberries, blackberries are also high in manganese, a nutrient that helps with protein synthesis (necessary to build fat-burning muscles) and carbohydrate metabolism.
Enjoy them whole as a sweet snack or try them in this refreshing blackberry mint smoothie as a post-workout recovery drink.
8. blueberries
1 cup: 84 calories, 3.6 g fiber
In a Harvard Medical School review of studies involving more than 124,000 people, researchers found that those who ate the most foods rich in anthocyanins (a natural chemical found in blue or purple fruits like blueberries) were more likely to avoid weight gain or lose weight than those who ate less of those foods.
Scientists theorize that flavonols (a class of naturally occurring fruit chemicals to which anthocyanins belong) may prevent fat absorption and increase calorie burning.
Snack on them straight from the package, make them part of a creative fruit salad, or use them to top off a protein-rich smoothie bowl.
9. Strawberries
1 cup: 74 calories, 4.6 g fiber
Not only are strawberries filling and sweet, but like all berries, they are rich in vitamin C – just one cup provides the full recommended daily amount.
Researchers believe that vitamin C can help reduce cortisol levelsalso known as the stress hormone that encourages the body to retain abdominal fat.
10. Watermelon
1 wedge: 86 calories, 1.1 g fiber
“Fruits from the melon family, especially watermelon, are high in water content, which is great for aiding in hydration,” says Eze. Watermelon is a beloved sweet snack on its own, but you can get creative with it: insert it into salads, soups, or even these watermelon popsicles!
11. melon
1 cup: 60 calories, 1.6 g fiber
“Melons are sweet enough and have enough potassium and water content to be a great post-workout snack and rehydrator,” says Ayoob. Melons are 90 percent water, so they will quench your thirst and fill you up with minimal calories.
Enjoy a snack or get creative by dicing melon to make a sauce to accompany grilled fish or chicken.
How much fruit should you eat to lose weight?
If you’re trying to lose weight, the amount of fruit you should eat depends on your total calorie needs.
“If someone consumes 1,200 calories a day to lose weight, then two servings of fruit a day is fine,” says Ayoob. “For 1,500 calories, consume about three or four servings.
“In any case, don’t eliminate the fruit completely,” he says. “It’s too good for you and too much fun. If you opt for melons and berries, they are fairly low in calories. If you are happy to eat them, you may be able to give up other indulgences and follow a healthy, low-calorie weight loss regimen.”
