Fruits Good for Weight Loss – Top Fruits that Help in Weight Loss

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7 min read

Reviewed by: Dr. Dipa Rani

People are now prioritizing health, striving to maintain a healthy weight to prevent diseases. To remain in shape and to maintain fitness for good health, they do intermittent fasting, rigorous exercises, and mindful eating to cut down calories. However, while cutting calories, it is essential to remember that eating calories below the required amount per your body type may result in a poor metabolic rate. This is because your body will break down your muscles and tissues to get the required energy, which might lead to reduced lean muscle mass. Hence, it is vital to concentrate on eating healthier food to maintain the required calories in the body. In this regard, fruits play a significant role as they are low in calories and loaded with nutrition. By adding fruits for weight loss, you can manage to reduce weight and get enough nutrition.

In this post, we are discussing the top 10 fruits good for weight loss that you can include in your daily diet plan to support you in your journey of losing weight and keep you energized. Let’s take a look.

Fruits Make Your Diet Flavourful 

The weight loss journey is not just about skipping meals. Rather, the most effective way to shed the extra kilos is to maintain a healthy diet. Fruits are not just healthy; they are flavourful, which adds a world of interesting flavors to your plate. They are easy to include in your diet and are natural food sources. Including fruits in your diet can make your bland diet interesting. Moreover, it helps in staying fit and shedding extra weight.

Here, we have listed below some fruits that are helpful for your weight loss:

Top 10 Fruits for Weight Loss

1. Apples:


Apples are loaded with high dietary fiber and have a low-calorie content. They are juicy and keep your tummy full for a long time. They serve as a healthy dessert. As per research, apples are a source of polyphenols, which help against obesity by preventing the accumulation of visceral fat. It is also said that apples contain antioxidants, which are also helpful in lowering obesity. When consumed as a whole, apples can control hunger.

Apple (Nutritional Facts) per 200 g
Calories 104 Kcal
Fiber 4.8 g
Carbohydrates 27.6 g
Protein 0.52 g
Sugar 20.8 g
Fat 0.34 g
Vitamin C 9.2 mg
Phosphorus 22 mg
Potassium 214 mg
Water 171 g

2. Berries:


Berries, including raspberry, blueberry, and strawberry, are all said to be powerhouses of nutrients. They are low in calories and sugar while high in fiber and antioxidants. Hence, they are your best support during the weight loss journey. Moreover, they are delicious to consume as snacks. As per research, berries are effective in controlling obesity as they have ample bioactive components and make you feel full to curb your appetite.

Along with controlling weight, berries are also good for lowering BP and cholesterol levels. They are loaded with vitamins, minerals, antioxidants, and more.

Blueberries 

(Nutritional Facts) per serving

Calories

84 Kcal
Fiber

3.6 g

Carbohydrates

21 g
Protein

1 g

Sugar

14.7 g
Fat

0.5 g

Sodium

1.5 g

 

Raspberries  

(Nutritional Facts) per serving

Calories

64 Kcal
Fiber

8 g

Carbohydrates

14.7 g

Protein

1.5 g

Sugar

5.4 g

Fat

0.8 g
Sodium

1.2 g

 

Strawberries  

(Nutritional Facts) per serving

Calories

46 Kcal

Fiber

2.9 g
Carbohydrates

11.1 g

Protein

1 g
Sugar

7 g

Fat

0.8 g
Sodium

1.4 g

3. Pomegranate:


Pomegranate is another fruit for weight loss. It is loaded with antioxidants and is likely to have strong anti-inflammatory properties. Research in the recent past has also suggested that pomegranate positively affects fat reduction. The fruit is also known to boost metabolism and keep unwanted fats away.

Pomegranate 

(Nutritional Facts) per 100 g

Calories

83 Kcal
Fiber

4 g

Carbohydrates

18.7 g
Protein

1.67 g

Sugar

13.67 g
Fat

1.17 g

4. Figs (Anjeer):


Figs are yet another excellent fruit that supports weight loss, whether you consume the raw or dried version. They are low-calorie fruits with a high amount of fiber in them. Hence, they are regarded as the best choice for people who want to lose weight. Being fiber-rich, figs keep you full and lower your craving for snacks or desserts.

Figs Anjeer

(Nutritional Facts) per 100 g

Energy

249 Kcal
Water

30 g

Fiber

9.8 g
Carbohydrates

63.9 g

Protein

3.3 g
Vitamin C

1.2 mg

Fat

0.93 g

5. Melons:


Melons are also counted among fruits that are regarded as excellent fruits to consume for weight loss. Melons have huge amounts of water and are likely to keep you hydrated. Hence, it supports the theory of the deep relation between weight loss and hydration. Be it musk melon or watermelon, it keeps you feeling full. Moreover, the calorie count in melons is very low, which is why they serve as the best choice for weight loss.

Melons

(Nutritional Facts) per 100 g
Calories

46 Kcal

Sugar

9.6 g
Vitamin A

5% of DV

Fiber

0.6 g
Carbohydrates

11.5 g

Protein

0.9 g
Vitamin C

14% of DV

Fat

0.2 g
Magnesium

4% of DV

Potassium

4% of DV

6. Grapefruit:


Grapefruits are fiber-rich fruits and an excellent source of vitamins A and C. Research states that eating grapefruit is an excellent choice for weight loss as it supports fat loss from the abdomen. Grapefruits can be consumed as a healthy snack before your meals to lower your food intake during meals.

Grapefruit 

(Nutritional Facts) per 100 g
Calories

42 Kcal

Sugar

6.86 g
Fiber

1.6 g

Carbohydrates

10.66 g
Protein

0.9 g

Vitamin C

14% of DV
Phosphorus

18 mg

Magnesium

18 mg
Potassium

135 mg

Zinc

0.16 mg
Vitamin A

23% of DV

Vitamin C

52% of DV
Calcium

1.7% of DV

Thiamine

4% of DV
Folate

4% of DV

7. Oranges:


Oranges are citrus fruits with low-calorie content. They are fiber-rich and loaded with vitamins of different kinds. They contain 87% water, which helps in keeping the tummy full for longer. Overall, oranges are good for weight loss and bowel movement.

Oranges

(Nutritional Facts) 1 medium size
Calories

50 Kcal

Fiber

3.4 g
Carbohydrates

16.2 g

Vitamin C

63.5 mg
Potassium

238 mg

Phosphorus

17 mg
Calcium

61 mg

8. Kiwi Fruit:


If you are trying to lose weight, you must include kiwi in your diet. Kiwis are low in calories and have a high content of water. Kiwi fruit is also rich in many important nutrients. Reports suggest that eating kiwi fruit regularly can help burn belly fat. These fruits have a low glycaemic index and can be consumed by people with diabetes too. Kiwi can be made into a smoothie or juice or used in salads. They are termed as the best fruits for weight loss.

Kiwi Fruit

(Nutritional Facts) 1 medium size
Calories

61 Kcal

Fat

0.5 g
Carbohydrates

15 g

Sugar

9 g

Fiber

3 g
Sodium

3 mg

9. Papaya:


Papaya is an enzyme-rich fruit as it shows the presence of an enzyme called papain.

Papaya boosts metabolism and prevents bloating. It also eases irritation of any kind in the GI tract. Papaya is a low-calorie fruit for weight loss that comes with low calories and high fiber. Papaya also supports managing obesity and maintaining a balanced body weight.

Papaya

(Nutritional Facts) 150 g
Calories

60.2 Kcal

Fat

0.4 g
Carbohydrates

15.1 g

Sugar

10.9 g
Fiber

2.4 g

Sodium

11.2 g
Protein

0.7 g

10. Pears:


Pears are high-fiber fruits that can keep a tummy full for a maximum time and help avoid mindless snacking. Several variations of this nutritious fruit are available across the globe. Most of these varieties possess the same kind of nutrients and fiber in them to keep you feeling satiated. The fruit also has an ample amount of water content. Further, it contains healthy digestion, which aids in weight loss.

Pears

(Nutritional Facts) 150 g
Calories

101 Kcal

Carbohydrates

27 g
Potassium

4% of DV

Fiber

6 g
Copper

16 % of DV

Protein

1 g
Vitamin C

12% of DV

Vitamin K

6% of DV

Fruits to Avoid When Trying to Lose Weight

Here are some fruits that you may like to avoid if you want to lose extra weight:

1. Avocado:

Although avocados offer a good source of healthy fats. However, if you are trying to lose weight, you may avoid it.

2. Bananas:

Similarly, bananas are best for those looking at gaining weight. Hence, it may be avoided if you want to shed extra kilos.

3. Mangoes:

Mangoes, too, are high in calories and can affect an individual’s weight loss regime.

4. Coconut:

If eaten in huge quantities, coconut may aid in gaining weight. Hence, it is better to be mindful while consuming coconuts.

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The Bottom Line

So, you have seen how some fruits can work so amazingly in supporting you through your weight loss journey. It is recommended to include lots of fruits and vegetables in your diet if you want to lose weight.

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FAQs: Best 10 Fruits that Help in Weight Loss

What are some of the fruits that help in weight loss?

Several fruits can be used to reduce weight, which we have mentioned in the post above. Have a look.

Which fruit is best for weight loss?

Grapefruit, kiwi, oranges, etc., are the best fruits for weight loss.

Are bananas good for weight loss?

As per the general perception, bananas are better at supporting weight gain. Hence, it may be avoided by those looking to lose weight.

Is mango good for weight loss?

Mangoes have high calories and are not recommended for people who want to lose weight.

Does banana increase weight?

Like mangoes, bananas are also not recommended by many for losing weight.

Does mango increase weight?

Yes, mangoes are said to help people gain weight if consumed regularly and in excess.

Can I follow a fruit diet for weight loss?

Fruits are important for nutrition and can support weight loss too.

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Feb 14, 2024
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