Sweet, filling and nutrient-rich, fruit is one of the main pillars of a healthy diet. But if your goal is to lose weight, what are the best fruits to eat to lose weight?
“I recommend that anyone looking to lose weight focus on fiber-rich fruits,” says Diana Gariglio-Clelland, a registered dietitian based in Washington. “Fiber is beneficial for multiple reasons: It helps us feel full and promotes stable blood sugar levels, which translates into more stable energy levels.”
Fruit is also very beneficial for your diet: it is full of vitamins, minerals and antioxidants.
“When you’re looking to lose a few pounds, you want to cut calories where you can, but keep as many nutrients as possible in your diet,” she says. Keith Thomas AyoobRD, FAND, clinical associate professor emeritus at Albert Einstein College of Medicine in New York City. “There are no ‘bad’ fruits, but those that provide plenty of satiety with minimal calories are the best choices.”
There are a couple of basic rules when it comes to eating fruit to lose weight. Always opt for whole fruit (with the skin, when possible) to get the most fiber and don’t accept substitutes.
“Avoid dried fruits and fruit juices, as they have a higher concentration of sugar and 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, opt for the ones that are 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 that can help you lose weight due to their thermogenic properties and high fiber content,” says Julia EzeMSN, RN, NP-C, Board Certified Family Nurse Practitioner in Atlanta.
Researchers believe that thermogenic foods (peppers are another example) contain natural chemicals that can helps with weight controlThe acidic taste of citrus fruits may also be a natural appetite suppressant.
In A studyObese adults who ate 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 grapefruits a staple of your diet.
2 apples
1 medium:96 calories, 4 g fiber
Rich in satiating fiber and low in calories, apples are also rich in pectina type of fiber that It helps you fill up and make you feel full. Eat them whole as a snack, add one to a smoothie, or make them into an appetizer (just make sure to leave the skin on for maximum fiber).
3. Pears
1 medium:101 calories, 5.5 g fiber
Like apples, pears also have great slimming power thanks to pectin. a 12-week studyPeople who added three apples or pears to their daily diet lost 2.7 pounds.
They make a filling snack (one medium pear provides almost a quarter of your daily recommended fiber intake), but they also make a great topping for oatmeal or an addition to a salad that will keep you feeling full.
4. Guava
1 cup:112 calories, 9 g fiber
This exotic little fruit is a champion when it comes to fiber content, packing nine grams per cup. Just one piece provides twice the recommended daily dose of vitamin C.
Studies show that guava can help Keeping blood sugar levels stablewhich helps prevent spikes, crashes and cravings. You can eat them as snacks, even with the peel, as they contain more vitamin C than a whole orange. The seeds are also edible.
5. Avocados
1 serving (about ⅓ avocado):84 calories, 3.4 g fiber
With its distinctive pit, avocados are technically a fruit. They’re also high in heart-healthy monounsaturated fats, making them super filling. Don’t eat them like apples; stick to a half- or third-sized serving.
Sliced avocado can make a salad or grilled chicken breast more filling, or add a satisfying creaminess to a smoothie.
6. Raspberries
1 cup:64 calories, 8 g fiber
“Not only are berries low in calories, they are also loaded with fiber and are among the best sources of antioxidants,” says Ayoob. Raspberries have an excellent ratio of low calories and high amounts of fiber: a study published in the journal Appetite They found that women who ate raspberries as a snack consumed fewer calories at dinner.
They will make the smoothie sweeter and more filling and are a great addition to meal prep.
7. Blackberries
1 cup:62 calories, 7.6 g fiber
Almost as rich in fiber as raspberries, blackberries are also high in manganese, a nutrient that Helps with protein synthesis — necessary for building fat-burning muscle — and carbohydrate metabolism.
Enjoy them whole as a sweet snack or try them in this refreshing blackberry mint smoothie as a post-workout recovery drink.
8. Blueberries
1 cup:84 calories, 3.6 g fiber
In a review of studies from Harvard Medical School 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 are more likely to avoid weight gain or lose weight than those who ate less of those foods.
Scientists theorize that flavonols (a class of natural chemicals found in fruit to which anthocyanins belong) may prevent fat absorption and increase calorie burning.
Eat them straight from the package, make them part of a creative fruit salad, or use them to top a protein-packed smoothie.
9. Strawberries
1 cup:74 calories, 4.6 g fiber
Not only are strawberries hearty and sweetly satisfying, but like all berries, they’re rich in vitamin C (just one cup provides the recommended daily dose).
Researchers believe that vitamin C may Helps reduce cortisol levelsalso known as the stress hormone that stimulates the body to retain abdominal fat.
10. Watermelon
1 wedge:86 calories, 1.1 g fiber
“Fruits in the melon family, especially watermelon, have a high water content, which is great for helping with hydration,” says Eze. Watermelon is a beloved sweet snack on its own, but you can get creative with it – incorporate it into salads, soups, or even these watermelon popsicles.
11. Melon
1 cup:60 calories, 1.6 g fiber
“Cantaloupes are sweet enough and have enough potassium and water content to be a great post-workout snack and rehydrator,” says Ayoob. Cantaloupes are made up of 90 percent water, so they’ll quench your thirst and keep you feeling full with minimal calories.
Enjoy as a snack or get creative by dicing melon to make a dip to accompany grilled fish or chicken.
How much fruit should you eat to lose weight?
If you are trying to lose weight, the amount of fruit you should eat depends on your total calorie needs.
“If someone is consuming 1,200 calories a day to lose weight, two servings of fruit a day is fine,” says Ayoob. “For 1,500 calories, have three to four servings.
“Don’t cut out fruit entirely, though,” she says. “It’s too good for you and too indulgent. If you stick to melons and berries, they’re fairly low in calories. If you feel happy eating them, you may be able to give up other treats and still maintain a healthy, low-calorie weight loss regimen.”
