With so many fruit choices, how do you know what are the best fruits for weight loss?
Fruits are nature’s ready-made snacks. But unlike pre-packed snacks you find in supermarkets, eating fruits may actually help you lose weight.
Everyone knows that to lose weight, you need to eat fewer calories. Certain fruits help with your weight loss goals because they contain healthy levels of soluble and viscous fibre that keeps your hunger pangs at bay.
Numerous studies have shown that increasing your intake of fibre results in weight loss. Dietary fibre improves digestion, curbs the absorption of sugar in your blood, and keeps you satiated for longer. As a result, you feel fuller and eat less!
Achieve your weight loss plan by including these fruits in your diet.
Best Fruits For Weight Loss
The following fruits are arranged in alphabetical order and not ranked based on how effective they are in helping you achieve weight loss.
When it comes to fruits for weight loss, the crunchy apple definitely has to be on the list. A large apple (223g) contains 116 calories and 5.4 g of fibre.
In a 10-week study, 49 women added three apples, three pears, or three oat cookies — with the same calorie value — to their usual diet daily. The group who ate apples and pears lost an average of 0.91 kg and 0.84 kg respectively. The oat group’s weight did not change.
Other studies have linked apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels.
Often referred to as a superfood, it is not surprising to find avocados on this “fruits for weight loss” list. Half an avocado (100 g) contains 160 calories, and 7 g of fibre, making it one of the most calorie-heavy fruits.
Despite its higher calories content, avocados may still promote weight loss. Apparently, due to their high amounts of omega 9 fatty acids, eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels.
Additionally, a study on American eating patterns revealed that people who ate avocados are inclined to have healthier diets, a lower risk of metabolic syndrome, and lower body weights!
One medium-sized banana contains about 105 calories and 3.1 g of fibre. Some people may avoid bananas due to their high sugar and calorie content. However, contrary to popular belief, they rightfully belong to the “fruits for weight loss” category.
Fibre is not the only reason bananas are good weight loss. Their low to medium GI (Glucose Index) may also help control insulin levels and regulate weight. One study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol.
All berries are good for weight loss since they are a good source of fibre, including soluble fibre. For comparison, the fibre content for 100 g of
- raspberries is 6.5 g
- blackberries is 5.3 g
- strawberries is 2 g
- blueberries is 2.4 g
Soluble fibre helps to close down the movement of food through your digestive tract, causing you to feel less hungry and more full. Therefore, you are more likely to reduce your daily calorie intake, making your weight management easier.
One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal compared to those who were given candies with the same number of calories.
Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation – all of which may be particularly helpful to people who are overweight.
One of the most popular fruits for weight loss is the grapefruit. This tropical citrus fruit is known for its sweet and sour taste. Half a medium-sized grapefruit contains 52 calories and 2 g of fibre.
Some fitness experts swear by a grapefruit diet – if you eat grapefruit daily, you can achieve reduced body fat, waist circumference and blood pressure. The high water content in grapefruits also helps to cleanse your body system and keep you hydrated and satiated.
85 obese people who participated in a study eat grapefruit or drink grapefruit juice before meals for 12 weeks. It resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels.
Another study surrounding 91 obese people shows that subjects who consumed half of a fresh grapefruit before meals lost significantly more weight than those who didn’t.
The muskmelon variety includes cantaloupe and honeydew. They are very low in calories – about 60 calories and no fat per one-cup serving. With a high water content of about 90% water by weight, they keep you hydrated and may support weight loss.
A meta-analysis of 13 studies, and involving 3,628 people, concluded that eating larger amounts of low-calorie foods with high water content is linked to greater reductions in body weight.
Like other fruits for weight loss, muskmelons are also rich in fibre. Fibre supports healthy digestion and limits your overall food intake by keeping you feeling full between meals.
We all know that oranges are good for boosting our immunity, but do you know that they are ideal fruits for weight loss too? A good source of dietary fibre, a 100 g orange packs about 47 calories and 2.4 g of fibre.
As you can probably tell by now, dietary fibre is associated with many beneficial health effects, including improved digestive health, weight loss, and cholesterol. Oranges are packed with carotenoids, a family of antioxidants that gives oranges their namesake colour and can help reduce belly fat.
Fun fact – oranges are four times more filling than a croissant and twice as filling as a muesli bar!
Thought to have originated in China more than 8,000 years ago, peaches are considered drupes or stone fruits as their flesh surrounds a shell that houses an edible seed. A medium peach (150 g) contains 58 calories and 2 g of fibre.
According to the book, ‘Healing Foods’ by DK Publishing House, peaches contain phenolic compounds that are known to have anti-obesity, anti-inflammatory and anti-diabetic properties. Their inherent anti-oxidant natural fructose restricts the rate of fat storage and blockages in arteries and thus prevents hereditary heart diseases.
Peaches also contain flavonoids, like catechins, which help to increase metabolism. High metabolism is essential in burning calories, ergo making weight loss achievable.
When it comes to fruits for weight loss, pears most definitely have to be included in this list. Enjoyed since ancient times, recent scientific study elevates pear to superfood. A medium-sized pear (178 g) packs 101 calories and 6 g of fibre.
In a 12-week study, 40 adults who ate 2 pears daily have their waist circumference reduced by up to 2.7cm. A 10-week study found that women who added 3 pears to their usual diet daily lost an average of 0.84 kg. Their lipid profile – a marker of heart health – has also improved.
Contrary to popular belief, kiwifruits are not originally from New Zealand. In fact, they are native to eastern and central China. The cultivation of the fruit spread to New Zealand in the early 20th century.
Like many fruits on this list, the kiwifruit make you feel full without a lot of calories. They do not actually burn fat. Ultimately, controlling hunger pangs is one of the essential steps to weight loss. One kiwifruit (69 g) contains 42 calories and 2.1 g of fibre.
In one study involving 41 people with prediabetes, the subjects experienced higher vitamin C levels, a reduction in blood pressure and significant waist circumference reduction, after eating two golden kiwifruits daily for 12 weeks.
All fruits can, and should, be included in any weight loss diet. Generally, fruits for weight loss are low in calories and high in fibre. Eating them has been linked to lower body weight and a lower risk of diabetes, high blood pressure, cancer and heart disease.
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