Best Fruits for Weight Loss – Start Your Healthy Journey Now

Fruits can be powerful allies in your weight loss journey. They offer an impressive blend of nutrients, fiber, and natural sweetness that can help curb cravings and boost metabolism. From the tangy punch of citrus to the luscious indulgence of berries, these vibrant nature gifts are a delicious way to suffice your sugar cravings without packing on extra pounds. Explore the best fruits for weight loss in this blog, where we have extensively covered the top fruits to eat for weight loss.

What Qualities Make Best Fruits for Weight Loss?

There are specific traits that make consuming a fruit ideal for weight loss. Below, we have provided these key qualities that categorise a fruit as an excellent choice for weight loss:

Low in Calories

First and foremost, what’s most important in weight loss? A calorie deficit. Fruits with a low-calorie count automatically become favorable for weight loss. Watermelon, strawberries, grapefruit, and berries are low in calories, making them ideal for weight loss. These fruits are abundant in water and fiber, making them incredibly filling and satisfying without contributing excess calories to your diet.

High in Fiber

Fruits that have a good presence of dietary fiber are considered ideal for weight loss. According to Harvard Health, the consumption of fiber-rich foods greatly benefits weight loss. Fiber-rich fruits like apples, pears, and berries help curb your cravings and keep you satiated for longer periods, preventing overeating and unhealthy snacking.

Low Glycemic Index

Low-glycemic fruits should also be your first choice when it comes to weight loss. The glycemic index is a scale that categorises foods in the low, medium, and high range. When doing weight loss, consider going for low-glycemic fruits like apples, pears, citrus fruits, etc. According to a study published by the National Library of Medicine(NLM), the consumption of low-glycemic foods promotes greater weight reduction in obese and overweight individuals.

Rich in Antioxidants

Now comes fruits having a decent presence of antioxidants. According to the MDPI medical journal, consuming antioxidants, especially vitamins like C, E, B, etc., during weight loss enhances resting energy expenditure. Thus, it stabilises energy metabolism in the body in the time when you’re cutting calories. Many fruits, such as blueberries, pomegranates, etc., have loads of antioxidants that can aid in lessening inflammation, boosting metabolism, and promoting overall health.

Nutrient-Dense

Fruits that are loaded with nutrients are good for weight loss since they satisfy the body’s nutritional needs. They are loaded with nutritional benefits like vitamins, minerals, and phytochemicals that support overall well-being and aid in weight management.

Hydrating

Fruits with high water content, such as melons, citrus fruits, and grapes, can help keep you hydrated. Adequate hydration is essential to ensure bodily functions when doing weight management.

Read More: Best Indian Diet Plan Chart for Weight Loss

List of Best Fruits for Weight Loss

Now, we are ready to shortlist fruits that are ideal for weight loss. Below is the list of best fruits for weight loss:

Apples

Apples are low in calories and high in fiber, making them very filling. The pectin fiber in apples can help suppress your appetite. Apples have antioxidants like vitamin C and plant compounds that help regulate metabolism and aid in weight loss. According to the USDA, the following is the nutritional composition of apples per 100 gm:

Calories: 52 kcal

Protein: 0.26 g

Fiber: 2.4 g

Carbs: 13.8 g

Vitamin C:  4.6 mg

Vitamin A: 54 IU

Berries (strawberries, blueberries, raspberries, blackberries)

Berries are nutrient-dense and low in calories yet high in fiber and water content. They are also loaded with antioxidants like anthocyanins, that help in lessening inflammation and boost metabolism. Berries are a great way to satisfy sweet cravings while providing essential nutrients. According to the USDA, the following is the nutritional composition of mixed berries per 100 gm:

Calories: 57 kcal

Protein: 0.7 g

Fiber: 4.3 g

Carbs: 12.14 g

Pottasium: 121 mg

Read More: Is Diabetes An Unexplained Reason For Weight Loss?

Grapefruit

Grapefruit is rich in fiber, vitamin C, and antioxidants like naringenin, which may help regulate blood sugar levels and promote weight loss. Some research suggests that grapefruit may also have fat-burning properties and can help reduce appetite. According to the USDA, the following is the nutritional composition of grapefruit per 100 gm:

Calories: 42 kcal

Protein: 0.7 g

Fiber: 1.6 g

Carbs: 10.6 g

Vitamin C: 31.2 mg

Avocado

Although higher in calories than most fruits, avocados are incredibly nutrient-dense and packed with heart-healthy monounsaturated fats, fiber, and antioxidants. The nutrients like healthy fat and dietary fiber present in avocados aid in keeping you full, making them a great add-on to a weight-loss diet. According to the USDA, the following is the nutritional composition of avacado per 100 gm:

Calories: 160 kcal

Protein: 2 g

Fiber: 6.7 g

Carbs: 8.5 g

Vitamin C: 10 mg

Pears

Pears are a low-calorie fruit rich in fiber content. They promote satiety and can be a great snacking option in your weight loss regime. Also, the glycemic index of pear is low, making it perfect to be included in your weight loss regime. According to the USDA, the following is the nutritional composition of pears per 100 gm:

Calories: 57 kcal

Protein: 0.3 g

Fiber: 3.1 g

Carbs: 15.2 g

Vitamin K: 116 mg

Read More: Lose Your Weight to Reverse Diabetes

Figs

Figs are high in fiber and low in calories, making them a potential ally for weight loss. Figs are also beneficial for diabetes patients planning to lose weight. This fruit has a good presence of phytochemicals like phenolic acids and antioxidants, helping boost the process of weight loss. According to the USDA, the following is the nutritional composition of apples per 100 gm:

Calories: 74 kcal

Protein: 0.7 g

Fiber: 2.9 g

Carbs: 19.2 g

Vitamin C: 2 mg

Pomegranate

Pomegranates are nutrient-dense fruits that will aid in your weight loss journey to their high fiber and antioxidant presence. However, they are also relatively high in natural sugars and calories, so portion control is crucial. According to the USDA, the following is the nutritional composition of pomegranate per 100 gm:

Calories: 83 kcal

Protein: 1.6 g

Fiber: 4 g

Carbs: 18.7 g

Vitamin C: 10.2 g

Kiwifruit

Kiwifruit is high in fiber, vitamin C, and antioxidants like lutein and zeaxanthin. It also assists in regulating sugar levels, making it a great snack or addition to meals. According to the USDA, the following is the nutritional composition of kiwi per 100 gm:

Calories: 61 kcal

Protein: 1.1 g

Fiber: 3 g 

Carbs: 14.7 g

Calcium: 34 mg

Watermelon

With its high water content and low-calorie density, watermelon can help promote hydration and feelings of fullness. It’s also rich in antioxidants like lycopene, which may have anti-inflammatory properties and support weight loss. According to the USDA, the following is the nutritional composition of watermelon per 100 gm:

Calories: 30 kcal

Protein: 0.6 g

Fiber: 0.4 g

Carbs: 7.5 g

Vitamin C: 8.1 mg 

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

Oranges and other citrus fruits

Citrus fruits like oranges, grapefruits, and lemons are low on calorie count and rich in vitamin C, fiber, and antioxidants like flavonoids. They may help boost metabolism, reduce inflammation, and support weight loss efforts. According to the USDA, the following is the nutritional composition of oranges per 100 gm:

Calories: 47 kcal

Protein: 0.9 mg

Fiber: 2.4 g

Carbs: 11.8 g

Vitamin: 53.2 mg

Pineapple

Pineapple is another low-calorie fruit that is high in water content, making it a hydrating and filling fruit snack option. It also contains bromelain, an enzyme that may help reduce inflammation and promote weight loss. According to the USDA, the following is the nutritional composition of pineapples per 100 gm:

Calories: 50 kcal

Protein: 0.5 g

Fiber: 1.4 g

Carbs: 13.1 g

Vitamin C: 47.8 mg

Papaya

Papaya is rich in fiber, vitamins, and antioxidants, such as lycopene and vitamin C. It may help promote digestion, regulate blood sugar levels, and support weight management efforts. According to the USDA, the following is the nutritional composition of papaya per 100 gm:

Calories: 43 kcal

Protein: 0.4 g

Fiber: 1.7 g

Carbs: 10.8 g

Vitamin A: 47 ug

Remember, while these fruits can be excellent additions to a weight loss diet, it’s important to consume them as part of a balanced, calorie-controlled diet and to pair them with regular exercise for optimal results.

Tips for Best Fruits to Eat for Weight Loss

Here are tips for eating fruit during weight loss:

• Pair fruits with protein like yogurt or nuts for satiety.
• Replace unhealthy snacks with fresh fruit.
• Add fruits to salads for flavor and fiber.
• Infuse water with citrus or berries for hydration.
• Choose fruits as dessert after meals.
• Freeze or dehydrate fruits for low-calorie treats.
• Practice portion control with fruits’ natural sugars.

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Conclusion

Look, losing weight can be a struggle, but it doesn’t have to be torture. Why not let those luscious fruits be your taste bud’s new best friend? From tangy citrus to sweet berries, these natural gems pack a serious punch of flavor and nutrients. Enjoy these fruits while trimming that waistline – talk about a win-win! So go ahead, embrace these fruity allies. They’ll have your back on this weight loss journey while keeping those cravings at bay.

FAQ’s(Frequently Asked Questions)