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Jul 4, 2023 · Top 15 healthy fruits for weight loss. Fruit is an easy and sweet way to get essential nutrients without needing to prepare them or add sugar. The USDA has set the bar for a healthy diet, and they suggest consuming up to one to two cups of fruit each day.
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- 1. Grapefruit
- 2. Apples
- 3. Berries
- 4. Stone fruits
- 5. Passion fruit
- 6. Rhubarb
- 7. Kiwifruit
- 8. Melons
- 9. Oranges
Many fruits are low in calories yet rich in fiber, which may benefit weight loss. Some fruits, including apples, berries, and melons, may also increase feelings of fullness.
Fruit is nature’s ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet.
Fruit is also generally low in calories and high in fiber, which may help you lose weight.
Eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease (1, 2).
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.
Half a grapefruit, or 123 grams (g), contains just 37 calories but provides 51% of the Daily Value (DV) of vitamin C. Red varieties also provide a small amount of vitamin A (3).
Grapefruit also has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low GI diet may aid weight loss and maintenance, though the evidence is limited (4, 5, 6).
Plus, grapefruit is high in naringenin, a flavonoid with antioxidant and anti-inflammatory properties that may protect against diabetes and heart disease (7).
While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.
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Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g) (8).
They have also been found to support weight loss.
Apples contain polyphenols that may help prevent visceral fat accumulation in people with varied BMI and weights, according to a review of research (9).
Research from 2022 noted that apple peels contain antioxidants and beneficial compounds that may reduce the risk of obesity (10).
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and appetite (11, 12).
Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to improved HDL (good) cholesterol levels and decreased inflammation (13).
Berries are low calorie nutrient powerhouses.
For example, one cup (123 g) of raspberries contains just 64 calories but provides 36% of the DV for vitamin C, manganese, and 12% for vitamin K (14).
One cup (152 g) of strawberries contains under 50 calories and provides 3 g of dietary fiber and 99% of the DV for vitamin C and 26% for manganese (15).
Berries are also filling. One small 2015 study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories (16).
Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful for people with overweight (17, 18).
Both fresh or frozen berries can be added to oatmeal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.
Stone fruits are low GI, low calorie, and rich in nutrients like vitamins C and A, which make them a healthful choice for people trying to lose weight (4).
For example, one medium peach (150 g) contains 58 calories, while 1 cup (138 g) of cherries provides 87 calories, and two small plums (132 g) or four apricots (140 g) have less than 70 calories (19, 20, 21, 22).
Stone fruits are a more filling, nutrient-dense option than packaged snack foods like chips or cookies.
Stone fruits can be eaten fresh, chopped in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
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Passion fruit originates in South America and grows on a flowering vine. It has a tough outer rind — purple or yellow — with an edible, pulpy seed mass inside (23).
One purple passion fruit (18 g) contains just 18 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium (24).
For such a small fruit, passion fruit has ample dietary fiber. Five of these fruits provide 33% of the DV for less than 100 calories (24).
Fiber slows your digestion, helping you feel fuller for longer and controlling your appetite (25).
Additionally, passion fruit seeds provide piceatannol, a substance linked to reduced blood pressure and improved insulin sensitivity in males with overweight. However, more research is needed (26).
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
Rhubarb is a vegetable, but it is often prepared like a fruit in Europe and North America.
While it has only 11 calories per stalk, it still packs almost 1 g of fiber and almost 12% of the DV for vitamin K (27).
Additionally, rhubarb fiber may help reduce high cholesterol.
A 2022 review notes that rhubarb contains compounds that may support glucose regulation and fat metabolism, which may support cardiovascular health (28).
Rhubarb stalks can be stewed and served with porridge or your favorite cereal. Although it can be used in many ways, including in desserts, it’s best to stick to low sugar rhubarb dishes when trying to lose weight.
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Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds.
Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin K, folate, and fiber and have significant health benefits (29, 30).
In one study, 41 people with prediabetes ate two golden kiwis daily for 12 weeks. They experienced higher vitamin C levels, reduced blood pressure, and a 1.2-inch (3.1-centimeter) reduction in waist circumference (31).
Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits (32, 33, 34, 35).
Kiwis have a low GI, so while they contain sugar, it is released more slowly, resulting in smaller blood sugar spikes (32, 36).
Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 g) has over 2 g of fiber, while the skin alone provides 1 g of additional fiber (29, 37).
Melons are low in calories and have a high water content, which makes them great for weight control.
Just 1 cup (150–170 g) of melon, such as honeydew or watermelon, provides a modest 46–61 calories (39, 40).
Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C (39, 40).
While melons contain a lot of water, which can support weight loss, watermelon has a high GI, so portion control is important (41).
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.
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Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling (42).
While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and lower calorie intake but also increases feelings of fullness (11, 42).
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.
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- You Shouldn’t Eat Fruit Because It's High in Sugar. One of the biggest misconceptions about fruit is that because it is sweet, it contains a ton of sugar and is therefore "bad" for you.
- Fruit Will Make You Gain Weight Because It's High in Carbs. Yes, fruit contains carbohydrates, but they are healthy carbs that mainly come from dietary fiber, Roxana Ehsani, RD, LDN, a board-certified sports dietitian and registered dietitian nutritionist in Miami, Florida, tells LIVESTRONG.com.
- Avocados Are Fattening. A fruit that's often eliminated when someone is trying to lose weight is avocado. Patel says that's because avocados are relatively high in fat.
- Blending Fruit Destroys Fiber and Reduces Nutrients. If you'd rather sip a smoothie than chomp on an apple, take heart: Blending fruit does not destroy the fiber or change its nutritional properties, Margolis says.
- Strawberries. Nutritional information per cup: Calories: 46, Carbs: 11.1g, Sugar: 7g, Fiber: 2.9g, Protein: 1g, Fat: 0.4g. Berries, in general, are great for weight loss and strawberries are one of the best you can eat.
- Watermelon. Nutritional information per cup: Calories: 46, Carbs: 11.5g, Sugar: 9.4g, Fiber: 0.6g, Protein: 0.9g, Fat: 0.2g. Besides being low in calories and carbs, watermelons also supply your body with L-arginine, an essential amino acid that’s said to help you build muscle.
- Cantaloupe. Nutritional information per cup: Calories: 53, Carbs: 13g, Sugar: 12g, Fiber: 1.2g, Protein: 1.3g, Fat: 0.3g. Just like their cousin watermelons, cantaloupes are a great snack to fill you up without packing on the calories and carbs.
- Honeydew. Nutritional information per cup: Calories: 56, Carbs: 14g, Sugar: 13g, Fiber: 1.2g, Protein: 0.8g, Fat: 0.2g. Another member of the melon family, honeydew, has a high water content, and one of the lowest calorie - and carb - counts you can find in fruit.
- Berries. A top contender for reducing BMI is berries, according to a study published in Nutrients. In particular, blueberries are associated with the least amount of weight gain and reduced risk of obesity and type 2 diabetes.
- Cruciferous vegetables. Cruciferous vegetables, such as broccoli, cauliflower, kale, and Brussels sprouts, are nutritional powerhouses that offer a myriad of health benefits.
- Avocado. Though avocados are calorie-dense due to their high-fat content (fats provide nine calories per gram, as opposed to four calories per gram from protein and carbs), they're a fantastic food for helping you reach your weight loss goals.
- Potatoes. Potatoes often get a bad rap for being a high-carb food that doesn't do any favors for weight loss. However, this unfair assumption is far from true.
Nov 3, 2022 · Fortunately, you can enjoy certain fruits often — even daily — no matter which diet approach you prefer. The key is knowing which kinds and amounts to include. In this guide, you’ll learn how to choose the best fruits for weight loss that fit your dietary preferences and health goals.
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Feb 3, 2023 · Eaten in moderation, fruits, like apples and watermelon, can be great for weight loss. Nutritionists explain which fruits are low in sugar and high in fiber.
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