What Fruits are Good for Weight Loss?

What Fruits are Good for Weight Loss?

Staff Writer
5 minute read

What Fruits Are Good For Weight Loss?

They say, "An apple a day keeps the doctor away." If a healthy body weight means a life free from diseases, then your body will thank you for eating fruits daily. 

Did you know that replacing those high-calorie, sugary, and fatty snacks and desserts with fruits can lessen the miles in your fitness journey?

Read on to learn how these can help you lose weight faster and which fruits are best for trimming down those extra pounds! 

Fruits and Weight Loss 

Fruits are the mature ovaries of flowering plants that are often picked for consumption once they reach a certain level of ripeness. They are generally rich sources of fiber, vitamins, and minerals, which are vital for optimal body functioning. As fruits contain low amounts of calories, fats, and sodium, studies have explored the potential of fruits for weight loss. 

A review of studies on the anti-obesity effects of fruits showed that fruit consumption helps prevent weight gain leading to obesity. It was suggested that fruits' fiber and phytochemical content contribute to weight reduction despite their simple sugar content. 

Top 9 Fruits That Are Good For Weight Loss 

1. Apple

Apples are low-calorie, fiber-rich fruits that are beneficial for weight loss. A study on female participants found that the group who consumed apples along with a low-calorie diet lost the most weight. Furthermore, it is suggested to consume apples in fresh, solid form rather than juiced for satiety and thus, better control of appetite. 

2. Banana

Bananas are perhaps one of the most popularly-consumed fruits but for a good reason. Bananas are a rich source of vitamins and minerals such as vitamin A, potassium, and magnesium. They are also filled with bioactive compounds, which contribute to many health benefits, including weight loss. One study showed that eating bananas every day helps lower blood glucose and lipid levels while its low glycemic index helps control glucose and regulate weight. 

3. Avocado

Avocados are fruits that have high calorie and fat content. Despite their nutritional value, consumption of avocados does not interfere with one's weight loss goals. Furthermore, the high caloric content of avocados contributes to the feeling of fullness, resulting in decreased food intake during meals. 

4. Orange 

Oranges are popularly known for their high Vitamin C and fiber content. Aside from helping fight infections and the flu, oranges can also be consumed to help you lose weight. Orange is listed as a fruit that promotes satiety and, therefore, could be a great snack alternative or addition to meals to help lessen food intake.  

5. Melon

Melons are low-calorie fruits with high water content. Melons are also rich in fiber, Vitamin C, potassium, and antioxidants. According to a review of animal studies, consumption of foods with high water content increases hydration. This resulted in lower food intake and increased total body fat loss through lipolysis. 

6. Kiwi 

Kiwi fruits may be small, but they are packed with nutrients such as Vitamins C and E, folate, and fiber. Besides its known health benefits, such as controlling blood sugar and cholesterol, kiwi also contributes to weight loss by helping maintain gut health. In addition, kiwi's fiber content promotes satiety, resulting in better weight control and decreased cardiovascular disease risk. 

7. Grapefruit

Grapefruit is a low-calorie fruit rich in Vitamins C and A. Having a low glycemic index (GI), the consumption of grapefruit does not result in a spike in blood glucose. Furthermore, foods with a low GI are associated with weight loss and improved insulin response. A study conducted on overweight and obese individuals confirmed the role of grapefruit in weight loss. It was observed that those who consumed grapefruit lost more body fat, had a decline in waist circumference, and lowered blood pressure. 

8. Berries

Berries are also fruits that are low in calories but rich in vitamins and minerals. Berries are healthy snack alternatives to your regular sugar-filled ones as they may help contribute to weight loss. Evidence supports the role of strawberries, blueberries, and cranberries in reducing cholesterol levels and blood pressure. This is particularly beneficial to obese and overweight individuals. 

9. Passion Fruit

This pulpy seed-filled fruit is an excellent source of Vitamins A and C, iron, potassium, and fiber. Passion fruit's role in weight loss is its high fiber content associated with satiety and appetite control. The piceatannol content of passion fruit seeds is also explored for its potential in the regulation of blood pressure and insulin sensitivity in overweight men. 

Take Away

Working on your weight goals does not necessarily mean sacrificing taste and flavor, as not all weight loss foods are unpalatable. Fruits are not only appetizing but also excellent sources of nutrients that aid in weight loss. You can choose from many scientifically proven fruits to help you keep healthy body weight.


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