13 Fruits to Eat for Weight Loss

Last updated on : April 16 2023

The Science Behind Losing Weight & Why Fruit Helps

It's an accepted fact that to lose weight, we need to be in a calorie deficit. In other words, we need to eat fewer calories than we burn over a given period. 

Looking for and eating foods that reduce our appetite can help us achieve a calorie deficit more quickly. 

Certain fruits help with our weight loss goals because they contain healthy levels of soluble and viscous fiber, like pectin, psyllium, glucomannan, and guar gum. And these durable fibers curb our appetites, making us eat less.  

Numerous studies agree (here, here, here, here, here, and here as examples) that increasing your intake of fiber results in weight loss.

Fiber improves digestion, curbs the absorption of sugar in your blood, and keeps you satiated for longer. You feel fuller and eat less as a result.

Additionally, fruits have high water content, and there is extensive chewing involved in eating them.  

Bottom line

Because of their fiber and water contents and the extensive chewing involved in eating them, fruits are very satiating. In fact, some fruits might be more filling than beef and eggs (see study here).

Another study shows that a diet consisting mainly of fruits can lead to weight loss.

Therefore it seems sensible to add more fruit to your diet, rotating out unhealthier foods (especially junk foods), as a method for losing weight over the long term. 

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Fruits are Superfoods

They help you lose weight because of their substantial fiber and water content keeping your hunger pangs at bay.

However, enjoy fruits in moderation because too much can hinder weight loss. They are high in the pure sugar fructose that your body will more readily store as fat.

Additionally, they still contain calories, a banana as much as 100, and so need to be balanced with the weight loss calorie deficit you are trying to achieve.     

If weight loss is your goal, consider adding these 13 to your diet for dependable results.

1. Pears

Pears have a higher content of fiber than most other fruits, and they are rich in Vitamin C.

They are also understood to reduce your chances of developing type II diabetes and coronary heart diseases by lowering your cholesterol level and keeping your energy levels stable.

Their high levels of fiber keep you fuller for longer contributing to your weight loss goals. 

One 12-week study evaluated the impact of daily fresh pear consumption on 40 adults. Each ate 2 pears daily and lost up to 1.1 inches (2.7 cm) off their waist circumference.

And this 10-week study found that women who consumed 3 pears per day over and above their standard diet lost an average of 1.9 pounds (0.84 kg). 

2. Blueberries

Blueberries are rich in antioxidants, valuable nutrients, and low in calories. They increase your metabolic rate and combat cholesterol, hypertension, and insulin resistance. 

Blueberries are active fat fighters claimed in a study by the Texas Women’s University. 

Another study by the University of Michigan showed rats eating blueberry powder, had reduced abdominal fat. Blueberries are indeed natural fat-blasters.

Try out this blueberry diet if you can't get enough of these tasty, sweet berries. 

3. Apples

Ever heard of ‘an apple a day keeps the doctor away’? It sure seems accurate, looking at the immense benefits of consuming apples. 

Apples reduce your risk of cancer, boost your immune system, and whiten your teeth.

This heart-healthy fruit is low in calories but high in fiber. And this makes apples the perfect fruit to include in your weight loss diet. Empirical evidence supports this fact.

A Brazilian study revealed women who consumed at least three apples per day lost 33 percent more fat than those who didn't. Other studies here, here and here further support apples as an excellent weight loss fruit. 

Since apples are high in fiber, they keep you satiated for longer, thereby curbing your hunger pangs.

4. Watermelon

Feeling hungry when you are on a weight loss diet? Just grab a piece of low-calorie watermelon for a healthy snack.

A 100gm serving of watermelon contains just 30 calories. Eating it also ensures you remain hydrated because of its high water content (approximately 90 percent). 

This juicy fruit is also rich in the amino acid arginine, well-known for its fat-burning properties.

The University of Kentucky conducted a research study showing watermelons lower your fat accumulation and improve lipid profiles.

Another survey in Spain showed watermelon juice reduces muscle soreness. 

These surveys mean that this fruit offers you dual benefits. Watermelon is excellent for weight loss, and ensures that sore muscles do not stop you from working out!

5. Grapefruit

The grapefruit diet was a fad not too long ago.

Although consuming grapefruit the whole day is not a balanced meal, there is some truth to the idea that grapefruit helps you with weight loss.

Grapefruit is extremely low in calories; in fact, half a grapefruit only contains 37 calories and high enough in fiber to make you feel full. See nutrition facts for grapefruit. 

A recent study showed eating half a grapefruit before your meals lowered your cholesterol level and reduced your belly fat. These benefits maybe because of the vitamin C content and phytochemicals present in this fruit.

Other studies here and here support eating grapefruit with your meals for a slimmer waist.   

The higher fiber and water content in grapefruit makes you feel full for longer, reducing your unhealthy snacking urges.

If you must grab a snack, then choose grapefruit to protect your waistline.

6. Pomegranate

Pomegranate comes filled with antioxidants and potent health effects. It is known to increase the blood flow in your body as well as reduce LDL cholesterol. 

A study conducted by the University of Carolina found that pomegranate boosts the metabolism of the body. It does so because of the polyphenols and antioxidants present in the fruit.

A higher metabolism can increase your chances of weight loss. 

Adding pomegranate to your diet aids in weight loss by helping to control your appetite.

7. Bananas

Bananas are a rich source of potassium and fruit that contains high amounts of antioxidants, including vitamin B6. Vitamin B6 is essential for your body because it lowers your risk of heart disease and helps improve your immune system.

Instead of choosing energy bars for an instant dose of energy, eat a banana. 

A banana is the ideal post-workout food because one contains just 105 calories and is high in fiber. Just like all other fruits with high fiber content, bananas keep you full for longer and curb your hunger pangs (see research above).

Additionally, unripe bananas are packed with resistant starch, which in addition to the high fiber content may reduce your appetite (see supporting studies here and here).

8. Oranges

Orange is one of the best fruits to include in your weight loss diet. This is because they are high in fiber, and you can burn more calories than you consume when eating them. 

The fiber in oranges comes from pectin, cellulose, and lignin. One large orange (184 grams) packs around 18% of the Reference Daily Intake (RDI). See nutritional data for oranges here.  

Oranges are also a rich source of thiamin, vitamin C, and folate. They boost your metabolism and are the perfect substitute when craving something sweet. 

A word of advice - do not include orange juice in your diet instead of oranges because they have different nutritional values.

9. Peaches

Peaches pack high amounts of potassium, vitamins, fiber, and antioxidants and are low in calories (see nutrition data).

One medium-sized fruit provides about 2 grams of fiber — half of which is soluble fiber, while the other half is insoluble. 

The high levels of nutrients and antioxidants present in peaches flush out unwanted toxins from your body, See studies here, here, here and here. And the fiber content aids in your digestion, helping reduce your hunger. 

10. Kiwi

Kiwis are weight loss superfoods because they brim with fiber and have a wide array of nutritional and health benefits.

The black seeds are an excellent source of insoluble fiber, which helps digestion. The tasty green part contains lots of soluble fiber, making you feel full for longer.

Controlling hunger pangs is one of the essential steps to weight loss. Kiwis naturally control your hunger and aid in digestion through their high fiber content.

They are also available year-round.  

11. Papayas

Papaya is a perfect fruit for weight loss because it contains papain, an enzyme that boosts the digestion of food in your body. It is also rich in flavonoids, antioxidants, and vitamin C. 

The papayas role in aiding digestion is evidence-based - notably eliminating constipation and reducing bloating. Both impacts make you feel more comfortable and lighter - and hence, slimmer.     

What is more, you are easily able to incorporate this fruit into your diet. You can choose to eat it raw or include it in one of your main meals. 

Check out these great papaya recipes and snacks.

12. Guava

Guava is a useful weight loss fruit because it is rich in fiber, prevents constipation, and has a low glycemic index. 

Low glycemic index foods produce a slow and steady rise in blood sugar (making guavas an ideal weight-loss fruit for people who have diabetes). The fiber in these foods helps you feel full longer. You're not as hungry, and you feel more satisfied.

Additionally, with only 37 calories in one fruit and 12% of your recommended daily fiber intake, they are a filling, low-calorie snack (see nutrition data). 

Guavas fiber boosts the metabolic rate of the body, aiding in weight loss, and improving our bowel movements.

13. Coconut

Are you surprised that coconut is on our list? Many people stay away from coconut when on a diet because of the saturated fats in the fruit. 

However, as long as you watch your portion sizes, you don't need to be concerned about saturated fats in plant foods. They also quickly satiate your hunger.

Additionally, coconut is low on carbs - numerous dietitians and nutritionists suggest eating low-carb foods for quick weight loss. Many studies support low carb diets for weight loss - see here, here, here and here as examples).

If you are craving a snack, take a bite of coconut to feel fuller for longer. There are so many different ways to include coconut in your diet. You can use it in the form of coconut milk, dry fruit, or even coconut oil. 

Summary

Replacing unhealthy foods in your diet (especially junk food) with fruit is likely to lead to weight loss.

This is because the right fruit is packed with nutrients, is low in calories, high in fiber and water, and requires some chewing resistance to eat. All healthier results than eating junk food.  

Additionally, the high fiber content in these fruits keeps you feeling fuller for longer. And the low-calorie levels allow you to moderate your overall calorie intake better, further supporting weight loss.   

Eating fruit in moderation makes it easier to control hunger pangs and unhealthy snacking. 

However, always consult with your doctor before changing your diet or adding more fruit or fiber to it.  

Where To Buy Fruit Online - Hassle-Free

Melissas

Think tasty, creamy, tangy, aromatic, tart, sweet, crunchy, and delectable. Within the 280,000 square feet of the Melissa's/World Variety Produce, Inc. warehouse, one is sure to find the freshest fruits and vegetables -- quality products with exceptional value and first-class service. Melissa's/World Variety Produce, Inc. is currently the largest distributor of specialty produce in the United States.

Website: melissas.com

Shari's Berries

While their specialty is chocolate-dipped berries (yes we understand chocolate has no place here hmmm). Shari's Berries also delivers healthy fruit baskets - colorful, farm-fresh and 100% ripe and juicy. They've lined up a bountiful harvest of apples, pear, oranges and all kinds of sweet, tasty and organic fruit baskets just for you. Send one for a birthday, a sweet romantic surprise, or give one as a get well soon gift that will undoubtedly impress.

Website: berries.com 

Hale Groves

Hale Groves unique Indian River location enables them to grow the best in fresh Florida fruit and exclusive citrus gifts. With the tropical climate, plentiful sunlight and fertile soil, their corner of Florida provides the perfect setting for growing high quality, gift-grade Indian River citrus. Shipped to you as gift fruit baskets, mail order oranges, fresh grapefruit and other gifts from Florida.

Website: halegroves.com

Frequently Asked Questions

Here are the questions most frequently asked by our readers.

1. Can fruits really help with weight loss? 

Yes, incorporating fruits into your diet can be beneficial for weight loss. Fruits are generally low in calories and high in fiber, which can help you feel fuller for longer, reduce your overall calorie intake, and support weight loss efforts when consumed as part of a healthy, balanced diet.

2. How many servings of fruits should I aim for in a day for weight loss?

Consuming 2-4 servings of fruits per day is generally recommended for weight loss, depending on your calorie and nutrient needs. A serving of fruit is typically equivalent to one medium-sized fruit, such as an apple, a banana, or a half-cup of chopped fruit.

3. Can I eat fruits in unlimited quantities for weight loss? 

While fruits are generally healthy, it's essential to remember that they still contain calories, and excess consumption can contribute to weight gain. Moderation is necessary, and it's important to incorporate fruits as part of a well-balanced diet that includes a variety of other foods.

4. Can I eat only fruits for weight loss?

It's not recommended to rely solely on fruits for weight loss. Eating this way can result in an imbalanced diet that may provide only some nutrients your body needs for optimal health.

Fruits are an essential component of a healthy diet. Still, it's important to include other food groups such as vegetables, whole grains, lean proteins, and healthy fats to ensure a well-rounded, balanced diet.

5. How should I incorporate fruits into my weight-loss diet?

There are various ways to incorporate fruits into your weight loss diet. You can have them as a standalone snack, add them to smoothies (but be careful when doing this), toss them in salads, use them as toppings for yogurt or oatmeal, or freeze them for a refreshing and low-calorie dessert.

It's essential to be mindful of portion sizes and choose a variety of fruits to ensure you're getting a wide range of nutrients.

6. Can I eat fruits at any time of the day for weight loss? 

Yes, you can eat fruits at any time of the day for weight loss. Fruits can make a healthy addition to your breakfast, be a refreshing snack during the day, or even be included as part of your dinner or dessert.

However, paying attention to the total amount of calories you consume from fruits throughout the day is essential to ensure it fits within your overall calorie needs for weight loss.

7. Are there any fruits I should avoid for weight loss?

While fruits are generally healthy, some may be higher in calories and sugar than others. Dried fruits, such as raisins or dates, can be more calorie-dense and higher in sugar, so consuming them in moderation is essential.

Additionally, fruit juices and smoothies can also be high in sugar and calories, and it's generally better to opt for whole fruits over fruit juices for weight loss. It's always best to focus on a variety of fruits and practice portion control to ensure you're meeting your weight loss goals.

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