13 Great Fruits for Weight Loss

Fruits are a rich source of nutrients, and studies indicate that consuming fruits on a daily basis can aid in weight loss.

Due to their high fiber and water content, fruits help in promoting a feeling of fullness, which reduces the tendency to overeat. Grapefruit, apples, avocados, and watermelon are some of the top fruits that can assist in weight loss plans.

This piece explores the best fruits for weight loss and ways to include them in your diet.

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Eating Fruit for Weight Loss: The Best Choices

Fruits contain antioxidants, vitamins, minerals, and fiber, which are all beneficial for overall health. They typically consist of 80% to 90% water. The natural sugars in fruits can help satisfy cravings for sweet foods, while the fiber promotes digestive health. The high fiber and water content contributes to a feeling of fullness, which can lead to consuming fewer calories.

Many fruits are labeled as “superfoods,” indicating that they are nutrient-rich and contribute positively to health and illness prevention. These foods should be part of a well-rounded diet that includes a variety of fruits, vegetables, whole grains, dairy, and lean protein.

Fruits with Lower Glycemic Index

The glycemic index (GI) is a measure of how quickly carbohydrates break down and affect blood glucose (sugar) levels. Foods with a high GI digest quickly and can cause spikes in blood sugar levels. On the other hand, fruits with a lower GI digest slowly, which helps prevent blood sugar spikes and keeps you feeling full for longer. Lower GI fruits are generally low in calories and high in fiber and water, which can aid in weight management. Some of these fruits include:

Grapefruit: Half a grapefruit contains 53 calories, 12 grams (g) of sugar, almost 2 g of fiber, and is 91% water. Studies suggest that consuming fresh grapefruit can contribute to weight loss.
Apples: A medium-sized apple provides 95 calories, 19 g of sugar, and 3 g of fiber. High-fiber, low-GI foods like apples can help reduce blood sugar spikes and aid in weight management.
Avocados: A medium-sized avocado contains around 240 calories. However, avocados have very little sugar, only about 0.4 g per fruit. Regular consumption of avocados is linked to a lower prevalence of excess weight and helps in reducing weight gain.
Pears: A medium pear offers 100 calories, 17 g of sugar, and 5.5 g of fiber. They are among the best high-fiber, low-GI foods for preventing blood sugar spikes and weight gain.
Raspberries: A cup of raspberries supplies about 64 calories, 5 g of sugar, 8 g of fiber, and approximately 86% water. The combination of high fiber and low calories helps in controlling hunger and weight.
Oranges: One orange contains about 62 calories, 12 g of sugar, and 3 g of fiber. It also consists of about 87% water. Citrus flavonoids may be beneficial in managing obesity.
Strawberries: In a cup of strawberries, there are about 53 calories, 8 g of sugar, and 3 g of fiber, with a water content of 91%.
Bananas: A medium-sized banana supplies about 105 calories, 14 g of sugar, and 3 g of fiber, and is approximately 75% water. Research suggests that bananas are linked to less weight gain, although the association isn’t as strong as for apples, pears, and berries.
Peaches: A medium peach contains about 59 calories, 13 g of sugar, and 2 g of fiber, with a water content of 89%.
Cantaloupe: One cup of cantaloupe provides approximately 60 calories, 14 g of sugar, and 2 g of fiber, with a water content of over 90%.
Kiwifruit: In one kiwifruit, you’ll find about 42 calories, 6 g of sugar, and 2 g of fiber, with a water content of 84%. Studies indicate that kiwifruit can aid in weight management.

A Note from Verywell Health

While avocados are high in fiber, they are also high in fat, which contains a large number of calories and can hinder weight loss when consumed in excess. It’s important to be mindful that a serving of avocado is about one-third of a medium avocado or 50 grams.

Fruits with Higher Glycemic Index

Some fruits have a higher glycemic index but can still aid in weight management when consumed in moderation.

A one-cup serving of watermelon contains about 46 calories and 9 g of sugar. It is also about 92% water but has less than a gram of fiber. The high water content can help in curbing hunger for several hours, and watermelon is a healthy alternative to processed snacks. Substituting watermelon for low-fat cookies on a daily basis for four weeks was associated with lower body weight, body mass index (BMI), blood pressure, and waist-to-hip ratio.

A one-cup serving of pineapple provides about 83 calories, 16 g of sugar, and 2 g of fiber, and is 86% water. It may have a higher GI, but it is effective in helping you feel full and is a healthy alternative to processed sweet snacks.

Fruits Less Ideal for Weight Loss

Some fruits are fine in small quantities but are less than ideal for weight loss. For instance:

Dried fruit without added sugars is a healthy snack. However, they pack more calories and natural sugars into a smaller portion. It is easy to overeat dried fruit, which can interfere with weight loss plans. Additionally, some dried fruits contain added sugars.
Fruit juices typically have higher sugar concentrations than whole fruits, which can cause a spike in blood glucose levels. It’s easy to consume a significant number of extra calories through juices.
Canned or frozen fruit makes for a healthy snack, but those packed in heavy syrup or with added sugars can undermine weight management.

Incorporating Fruit for Weight Loss

If weight loss is your objective, simply adding fruit to your diet may not be sufficient. Instead, use fruit as a substitute for high-calorie foods with little nutritional value. The key to weight loss lies in consuming fewer calories than you burn. Most adults should aim for 1.5 to 2.5 cups of fruit daily.

There is no evidence to suggest that consuming fruit at a particular time of day aids in weight loss. However, whole fruit is most likely to satisfy hunger and prevent blood sugar spikes. Here are some ways to enjoy these fruits:

Consume whole, fresh fruit as a snack.
Try unsweetened canned or frozen fruit.
Include a side of fruit with meals (a healthy alternative to fries).
Add fruit to foods such as cereal, oatmeal, yogurt, and muffins.
Prepare fruit smoothies, ideally with whole fruits, and be vigilant of other high-calorie ingredients.

While it’s generally unwise to overeat any food, most people find it difficult to overindulge in fruit. On the other hand, excessive fiber intake can lead to gastrointestinal discomfort. Additionally, relying solely on an all-fruit diet can result in nutritional deficiencies.

Fruit should be a part of a balanced diet that includes vegetables, whole grains, dairy, lean protein, and regular exercise. No single food can single-handedly aid in targeted weight loss in a specific area of the body.

Summary

Most fruits are rich in nutrients and promote overall health. Due to their high water and fiber content and low fat and calorie levels, they can aid in weight management. However, consuming fruit alone may not lead to weight loss. If weight loss is the goal, use fruit to replace calorie-dense sweets and processed foods.

Fruit should be included as part of a diverse diet that incorporates vegetables, whole grains, lean proteins, and dairy.

Verywell Health relies on reputable sources, including peer-reviewed studies, to validate the information presented in our articles. Refer to our editorial process to gain insight into how we fact-check and ensure the accuracy, dependability, and trustworthiness of our content.

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