Sweet, filling and nutrient-rich fruits are one of the main pillars of a healthy diet. But if your goal is to lose weight, what are the best fruits to eat for weight loss?
“I recommend focusing on high-fiber fruits for those looking to lose weight,” says Diana Gariglio-Clelland, RD, a Washington, D.C.-based dietitian. “Fiber is beneficial for many reasons: It helps us feel full and promotes stable blood sugar levels, which translates into more stable energy levels.”
Fruit also gives you a lot of bang for your nutritional buck – it’s packed with vitamins, minerals and antioxidants.
“When you want to lose a few pounds, you want to cut calories where you can, but keep the maximum nutrients in your diet,” she says. Keith-Thomas AyoobRD, FAND, associate clinical professor emeritus at Albert Einstein College of Medicine in New York. “There are no ‘bad’ fruits, but those that provide a lot of satiety with few calories are your best choices.”
There are some basic rules when it comes to eating fruit for weight loss. Always choose the whole fruit – with the skin on when needed – to get the most fiber. And they don’t accept substitutes.
“Skip dried fruit and fruit juices, as they are more concentrated in sugar with less fiber,” says Gariglio-Clelland. “Avoid any fruit with added sugars [like some canned fruit]as well as smoothies made with sugary mixes. Fruit pouches are also very low in fiber. If you choose them for convenience, choose sugar-free.”
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 to help with weight loss because of their thermogenic properties and high fiber content,” she 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 help with weight management. Citrus fruits 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 saw 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 check with your doctor before making grapefruit a staple in your diet.
2. Apples
1 medium: 96 calories, 4 g fiber
High in satisfying fiber and low in calories, apples are also rich in pectina type of fiber that helps you fill up and makes you feel full. Eat them whole as a snack, put them in a smoothie, or make them into an appetizer (just be sure to keep your skin on for maximum fiber).
3. Pears
1 medium: 101 calories, 5.5 g fiber
Like apples, pears also pack a weight-loss punch thanks to pectin. In a 12-week studypeople who added three apples or pears to their daily diet lost 2.7 kg.
They’re a filling snack—just one medium pear provides almost a quarter of your daily fiber intake—but they’re also a great topping for oatmeal or a salad addition to keep you full.
4. Guava
1 cup: 112 calories, 9 g fiber
This exotic little fruit is a high-fiber champ, with nine grams per cup. Just one piece provides twice the daily dose of vitamin C.
Studies show that guava can help keep blood sugar stablehelping to prevent spikes, crashes and cravings. You can snack on them as they come — including the peel, as it contains more vitamin C than a whole orange! The seeds are also edible.
5. Avocado
1 serving (about ⅓ avocado): 84 calories, 3.4 g fiber
With its characteristic pit, the avocado is technically a fruit. It’s also high in heart-healthy monounsaturated fat, so it’s super filling. Just don’t gobble them up like apples. stick to a portion size of one-half or one-third.
Sliced avocado can make a salad or grilled chicken breast more filling, or add satisfying creaminess to a smoothie.
6. Raspberries
1 cup: 64 calories, 8 g fiber
“Berries are not only low in calories, but they’re also packed with fiber and are among the best sources of antioxidants,” says Ayoob. Raspberries have a profitable low-calorie/high-fiber ratio: A study published in the journal Appetite found that women who ate an afternoon snack of raspberries ate fewer calories at dinner.
They will make a smoothie sweeter and more filling and are a great addition to meal prep.
7. Blueberries
1 cup: 62 calories, 7.6 g fiber
Almost as high in fiber as raspberries, blueberries are also high in manganese, a nutrient that helps in protein synthesis — essential for building fat-burning muscle — and metabolizing carbohydrates.
Enjoy them whole for a sweet snack or try them in this refreshing Mint Blackberry 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 more foods rich in anthocyanins (a natural chemical found in blue or purple fruits like blueberries) were more likely to avoid weight gain or loss than those who ate less of these foods.
Scientists believe that flavonols (a class of naturally occurring chemicals in fruits to which anthocyanins belong) may block fat absorption and increase calorie burning.
Snack on them right out of 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
Strawberries are not only hearty and sweetly satisfying, like all berries they are rich in vitamin C — just one cup provides your full daily recommended allowance.
Researchers believe that vitamin C can help reduce cortisol levelsalso known as the stress hormone that encourages your body to hang on to belly fat.
10. Watermelon
1 wedge: 86 calories, 1.1g fiber
“Fruits from the melon family, especially watermelon, have a high water content, which is great for hydration,” says Eze. Watermelon is a favorite sweet snack on its own, but you can get creative with it — make it into salads, soups, or even these watermelons!
11. Melon
1 cup: 60 calories, 1.6 g fiber
“Melons are sweet enough and high enough in potassium and water to make a great post-workout snack and rehydrator,” says Ayoob. Melons are 90 percent water, so they’ll quench your thirst and fill you up with minimal calories.
Enjoy as a snack or get creative by slicing cantaloupe into a sauce to accompany grilled fish or chicken.
How much fruit should you eat for weight loss?
If you are trying to lose weight, the amount of fruit you should eat depends on your total calorie needs.
“If someone is taking in 1,200 calories a day to lose weight, then two servings of fruit a day is fine,” says Ayoob. “For 1,500 calories, aim for about three or four servings.
“By all means, don’t cut out fruit completely,” she says. “It is very good for you and very pleasant. If you prefer melons and berries, they are quite low in calories. If you’re happy eating them, you may find you can forgo other indulgences and stick to a healthy, low-calorie weight loss plan.”
