Updated: Nov 24, 2021
Fruits, fruits, the magical food, the more you eat the more you... loose weight?
Yes, eating fruits for weight loss may seem counterintuitive. Fruits have a negative connotation for having a large amount of sugar, carbohydrates, or calories. This may have people avoid fruits for weight loss.
However, eating fruit is connected to reduced body weight as well as a lower risk of diabetes, hypertension, cancer, and heart disease.
Here are our 8 best fruits to eat for weight loss:
When people often ask what are good fruits for weight loss, the watermelon is hardly ever mentioned. Surprisingly so, because 90 percent of a watermelon's weight is water. Making watermelon one of the best fruits to eat for weight loss.
Losing weight is solely based on being in a caloric deficit. Or eating fewer calories than you burn on a daily basis. Watermelon has a mere 30 calories per 100 grams because of its high water content. This means it's also a super hydrating fruit, making you feel full, fighting off those hunger cravings.
Watermelon also has a high concentration of vitamin C, which is known to promote weight loss. It contains approximately 9.5 milligrams per 100-gram serving. Averaging between 11% and 14% of a person's daily needs. There are numerous benefits of watermelon for weight loss, making it number 1 on our list.
Eating apples for weight loss may take you by surprise. Sure, apples can be incorporated into any lunch. Whether that be with a sandwich or boxed lunch. Some studies have compared the eating of apples to that of other foods (including fruits like pears) and discovered the apple comes out on top when it comes to helping people lose weight.
Much like the watermelon, the apple contains plenty of water. 86% of water per apple to be exact. Having so much water in a single apple makes it low on calories and hydrates the body well. Like watermelon, apples are low in calories because of the water content. The water content as well as the fiber in apples makes you feel full, causing you to eat less overall.
Grapefruit is one of the best fruits you can eat for weight loss. So much so that there has been a diet named for it. "The Grapefruit Diet" A new study by the Nutrition and Metabolic Research Center at Scripps Clinic has suggested. Researchers there found that the simple act of adding grapefruit and grapefruit juice to one's diet can result in weight loss.
Medicalnewstoday states that during a 12-week study average, participants who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. However, many patients in the study lost more than 10 pounds eating this fruit for weight loss.
The grapefruit is also very low on calories yet high in nutrients. Ohe half a grapefruit contains 52 calories, 64% of the recommended daily intake of vitamin C, and 28% recommended daily intake of vitamin A.
Tip: Grapefruit is abundant in vitamins A and C and has a low calorie count. It might be a nutritious snack before main meals to help you eat less overall.
Pectin, a form of soluble fiber found in berries, promotes a sense of fullness. It has the added benefit of improving insulin resistance that makes weight loss so much more difficult to achieve.
They also have fewer calories. A banana, for example, has around 100 calories and 20 grams of carbs, but 100 grams of strawberries provide approximately 30 calories and just 6 grams of carbohydrates. Also, Blueberries have 84 calories per cup, Blackberries have 62 calories per cup, and Raspberries have 64 calories per cup.
Berries are number 4 on the list for best fruits for weight loss because they are very filling, have few calories, and are one of the easiest fruits for weight loss. Whether that be just a handful of blackberries here or there. Or integrating different types of berries in smoothies. Smoothies are easy to make, full of nutrition, and taste amazing. You can read more about smoothies here: The Smoothie Diet and Weight Loss. Is It Right For you?
Bananas provide a range of vital and needed nutrients to a balanced diet. Fiber being the main component in correlation to weight loss. There is research on increased fiber consumption and weight loss. This vitamin may also aid in the reduction and maintenance of blood sugar levels.
Fiber can help a person feel fuller for longer, which can help them eat fewer calories overall. Certain forms of fiber take a long time to digest, allowing the body to better control food intake.
The potassium content of a medium banana is 422 mg. That is roughly 12% of the recommended daily intake. Potassium helps the body manage salt levels (or sodium), which can help to decrease blood pressure and avoid heart disease and stroke.
Bananas however have higher calories than other fruits on this list. A single medium banana contains up to 110 calories. 93% of these calories come from carbohydrates.
Tip: A banana's calorie count varies from 72 to 135 calories depending on its size. A 100-calorie banana is roughly the size of a medium banana.
Much like bananas, pineapples contain plenty of fiber. One factor linked to weight loss is adding extra fiber to your meals and snacks. one cup of pineapple contains 2.3 grams of fiber, making it one of the best fruits for weight loss. Pineapple also is another fruit that has a solid source of vitamin C, an anti-inflammatory. It has 78.9 milligrams in a one-cup serving per the U.S. Department of Agriculture.
The pineapple is low in calories. One slice of pineapple (84g) only has 42 calories. It's also low in carbohydrates, contains 72g of water per slice, and contains proteolytic enzymes.
Bromelain, a lipolytic and proteolytic enzyme found in pineapple, aids in the burning of body fat. Shown in this NCBI study. Bromelain is an anti-inflammatory enzyme that aids in the breakdown of protein molecules causing weight loss.
Yes! Surprisingly lemon is a fruit. An acidic fruit to be precise. Lemons are known to help you lose weight; thanks to the presence of vitamin C and antioxidants that promote good digestion. Lemons are known to be one of the best fruits for weight loss due to their diuretic properties. Which can promote fat burning due to the detoxifying effect it has on our bodies.
Many people choose to drink their water with lemon juice, which has a direct benefit to hydration. Being well hydrated has been shown study over study to improve fat burning. You can incorporate lemons or lemon juice in just about any meal, which makes it one of the best fruits for weight loss diets.
You can simply squeeze a lemon over freshly grilled salmon, sauteed vegetables, or even add it to your morning coffee. Lemon and coffee is a magic potion in terms of weight loss. You can read more extensively about the two being combined in this published article. Coffee and Lemon Juice for Weight Loss: The Benefits Are Amazing
We often forget avocado has been labeled a fruit as well, it's often associated with The Keto Diet. But incorporating avocado into your daily eating habits can have great fruit weight loss benefits. As with most of these fruits on this list, avocados are also high in fiber, which promotes weight loss and metabolic health.
Avocados are high in calories. Almost three-quarters of the calories that come from it are fats. Fats often have a negative connotation in terms of weight loss. This is because a single gram of fat contains 9 calories, which are more than a gram of protein or carbohydrate.
Not to be alarmed though, these fats from avocados contain more than 20 different essential vitamins and minerals. Some of these include:
Vitamin B9 or Folate
Fruits for weight loss seem to have a negative outlook amongst the weight loss community. In my research though, that's not the case at all. Sure some fruits are higher in calories and sugars, but that shouldn't deter you from missing out on all of the rest. Fruits will always hold value in a healthy lifestyle due to their great nutrition. Hopefully this article helps you choose the right fruits for weight loss.