Fruit is a natural ready-to-eat snack packed with vitamins, fiber and other nutrients that support a healthy diet.
Fruit is also low in calories and high in fiber, which can help with weight loss.
In fact, eating fruit is associated with lower body weight and a lower risk of diabetes, high blood pressure, cancer and heart disease.
In the rest of the article, see 11 fruits that are best to eat for healthy and effective weight loss.
The best fruit for weight loss
Grapefruit is a cross between pomelo fruit and orange and is often associated with diets and weight loss.
An average-sized grapefruit contains only 78 calories, but provides 65% of the recommended daily intake for vitamin C. Red grapefruit varieties also provide 28% of the RDA for vitamin A.
What’s more, grapefruit has a low glycemic index (GI), meaning it releases sugar into your bloodstream more slowly. A low GI diet can help with weight loss and maintenance.
In one study, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a reduction in calorie intake, a 7.1% reduction in body weight, and an improvement in cholesterol levels.
Additionally, a recent review showed that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to other groups.
Although grapefruit can be eaten on its own, it is also a great addition to salads and other dishes.
Apples are low in calories and very high in fiber, with 116 calories and 5.4 grams of fiber per large 223 gram fruit.
Apples have also been found to support weight loss.
Research shows that people who ate three apples or three pears a day for 10 weeks lost 1 kilogram of body mass.
Because low-calorie fruits like apples are more filling, you can eat less other food throughout the day. It was pointed out that an apple is almost three times more filling than a chocolate bar.
Likewise, studies show that apples are best eaten whole – rather than juiced – to reduce hunger and control appetite.
However, some research has linked apple juice to a reduction in body fat. Apple polyphenol extract – made from one of the fruit’s natural compounds – has also been linked to reduced cholesterol levels.
Apples can be enjoyed in a variety of ways. Try adding them to cereal, yogurt, stews and salads, or simply bake them.
Berries are low in calories and very nutritious, and can help with weight loss.
For example, 1/2 cup (74 grams) of blueberries contains only 42 calories, but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K.
One cup (152 grams) of strawberries contains less than 50 calories and provides 3 grams of dietary fiber, as well as 150% of the IRD for vitamin C and nearly 30% for manganese.
It has also been shown that berries are filling. One small study found that people who took a 65-calorie snack of berries ate less food during the next meal than those who were given candy with the same number of calories.
In addition, eating berries can help lower cholesterol levels, lower blood pressure, and reduce inflammation, which can be especially beneficial for overweight people.
Both fresh and frozen berries can be added to cereal or yogurt for breakfast, mixed into a healthy smoothie, mixed into baked goods or tossed into a salad.
4. Stone fruit
Stone fruit is a group of seasonal fruits with a fleshy exterior and a stone inside. They include peaches, nectarines, plums, cherries and apricots.
Stone fruits have a low GI, are low in calories and are rich in nutrients like vitamins C and A – making them great for people trying to lose weight.
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have only 60 calories.
Compared to unhealthy snacks like chips or cookies, stone fruits are packed with more nutrients.
Stone fruits can be eaten fresh, chopped in fruit salads, mixed into hearty porridge, or even grilled or added to savory dishes such as stews.
5. Passion fruit
The passion fruit, which originates from South America, grows on a beautiful, flowering vine. It has a tough outer skin – purple or yellow in color – with an edible, mushy seed mass inside.
One passion fruit contains only 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron and potassium.
For such a small fruit, passion fruit contains enough dietary fiber. In fact, just five of them provide 42% of the recommended daily amount with less than 100 calories.
Fiber slows down digestion, helps you feel fuller for longer, and controls your appetite.
In addition, passion fruit seeds provide piceatannol, a substance associated with lowering blood pressure and improved insulin sensitivity in overweight men.
For weight loss, passion fruit is best eaten whole. It can be eaten on its own, used as a topping or filling for desserts or added to drinks.
Rhubarb is actually a vegetable, but in Europe and North America it is often prepared like a fruit.
Although it only has 11 calories per stalk, it still contains almost 1 gram of fiber and almost 20% of the recommended daily amount for vitamin K.
In addition, rhubarb fiber can help reduce high cholesterol, a common problem for people struggling with their weight.
In a study on people with atherosclerosis – a disease of the arteries – who were given 23 mg of dry rhubarb extract per kilogram of body weight (50 mg per kg) for six months, they experienced a significant drop in cholesterol and improved blood vessel function.
Rhubarb stalks can be stewed and served with porridge or your favorite cereal. Although it can be used in many ways, including desserts, it’s best to stick to low-sugar rhubarb dishes when trying to lose weight.
Kiwis are small brown fruits with light green or yellow flesh and tiny black seeds.
Kiwifruit is an excellent source of vitamin C, vitamin E, folate and fiber and has significant health benefits.
In one study, people with prediabetes ate two kiwis a day for 12 weeks. They experienced higher levels of vitamin C, a reduction in blood pressure and a 3.1 cm waist circumference.
Additional studies note that kiwifruit can help control blood sugar, improve cholesterol, and support gut health—all additional weight-loss benefits.
Kiwis have a low GI, so even though they contain sugar, it is released more slowly – resulting in less spikes in blood sugar.
Furthermore, kiwi is rich in dietary fiber. One small, peeled fruit has over 2 grams of fiber.
It has been proven that a diet rich in fiber from fruits and vegetables promotes weight loss, increases satiety and improves gut health.
Kiwi is soft, sweet and delicious. It can also be used in salads, added to morning smoothies or used in baked goods.
Melons have few calories and high water content, which makes them very acceptable for weight loss.
Just 1 cup (150-160 grams) of cantaloupe, such as honeydew or watermelon, provides a modest 46-61 calories.
Although low in calories, cantaloupe is rich in fiber, potassium and antioxidants, such as vitamin C, beta-carotene and lycopene.
Moreover, consuming fruits with a high water content can help you lose extra weight.
However, watermelon has a high GI, so portion control is important.
You can eat melons fresh, diced or to liven up a fruit salad. They also easily fit into healthy fruit smoothies or freeze into fruit ice creams.
Like all citrus fruits, oranges are low in calories and high in vitamin C and fiber. They are also very filling.
In fact, oranges are four times more filling than croissants and twice as filling as oat bars.
Although many people consume orange juice instead of orange slices, studies have found that eating whole fruit – instead of drinking fruit juice – not only results in less hunger and calorie intake, but also an increased feeling of satiety.
Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.
When trying to lose weight, some people avoid bananas because of their high sugar and calorie content.
Although bananas are higher in calories than many other types of fruit, they are also more nutritious, providing potassium, magnesium, manganese, fiber, numerous antioxidants and vitamins A, B6 and C.
Their low to medium GI can help control insulin levels and regulate weight, especially for people who have diabetes.
Additionally, one study found that one banana a day reduced both blood sugar and cholesterol in people with high cholesterol.
Quality, nutrient-dense, low-calorie foods like bananas are vital to any healthy weight loss plan.
Bananas can be enjoyed on their own as a convenient on-the-go snack or added raw or cooked to a wide variety of dishes.
Avocado is a fatty, calorie-dense fruit grown in a warm climate.
Half an avocado (100 grams) contains 160 calories, which makes it one of the most caloric fruits. The same amount provides 25% of the recommended daily amount for vitamin K and 20% for folate.
Despite the high content of calories and fat, avocados can promote weight loss.
In one study, overweight people who ate 2 avocados a day for a month experienced significant weight loss, indicating that avocados are a smart choice for those looking to lose weight.
Other studies have found that eating avocados can increase satiety, naturally reduce appetite and improve cholesterol levels.
In addition, research has revealed that people who often eat avocados, in addition to a healthy diet, have a lower risk of metabolic syndrome and a lower body weight.
Avocado can be used as a substitute for butter or margarine on bread and toast. You can also add them to salads, smoothies or sauces.
Eat fruits for fast and healthy weight loss
Fruit is an important part of a healthy diet – and it can help you lose weight.
Most fruits are low in calories and high in nutrients and fiber, which can increase your satiety.
Keep in mind that fruit is best eaten whole, not as juice.
Moreover, simply eating fruit is not the key to losing weight. You should also aim for a healthy diet based on whole foods along with physical activity.