10 Best Fruits That Help With Weight Loss

best fruits for weight loss

Whole fruits are your secret weapon on the journey to weight loss because they require chewing and are packed with fiber and water; they take their sweet time leaving your stomach, which means you feel fuller longer, and hunger takes a backseat.

Today, we’re spilling the beans (or, should we say, bursting the berries?) on the best fruits to help you shed those stubborn pounds and feel fabulous.

From the humble apple to the exotic passion fruit, we’ve scoured the orchards to bring you a fruit-filled guide that’s as fun as it is informative.

Ready to find out which fruits are your new best friends on your weight loss journey?

Let’s get fruity!

what fruits make you lose weight

Best Fruits for Weight Loss

Here are some of the best fruits for weight loss that can actually help you lose a few inches and lead an overall healthy lifestyle:

1. Grapefruit

best fruit for weight loss

These tangy and juicy citrus delights hail from the sunny shores of Barbados and are a fantastic fusion of sweet orange and the larger-than-life pomelo.

Bursting with fragrance and a unique flavor, grapefruits are not only delicious but also great allies in weight management. Thanks to their hearty fiber content, just one grapefruit—packing only about 104 calories—can help keep you feeling full and hydrated.

This makes them a popular choice among those on a weight loss journey.

So, if you’re looking for a satisfying snack that ticks all the health boxes, why not give grapefruit a try?

2. Apples

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Apples are crunchy treats that are a powerhouse of nutrition with a crunch to match!

Packed with fibers and flavonoids, they help keep you full longer without packing on the pounds, thanks to their slow-digesting fibers that keep hunger at bay. Despite their sweet flavor, these fruits are surprisingly low in sugar. They’re also rich in pectin, adding to their healthy fiber content.

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With just about 116 calories and 5.4 grams of fiber in a large apple, they’re a fantastic choice for anyone looking to manage their weight effectively. Plus, their high flavonoid content can also help reduce cholesterol levels.

It’s time you made apples a staple in your meal plan. They’re not just delicious; they’re also a smart choice for a healthy diet!

3. Berries

fruits for weight loss

Berries can be a delightful boost to your health, especially if you’re looking to manage your blood sugar and insulin levels. For individuals dealing with obesity and insulin resistance, incorporating berries can significantly enhance insulin sensitivity and overall well-being.

Berries pack a powerful punch of fiber, including the soluble type, which is known for slowing the movement of food through your digestive system. This process helps you feel less hungry and more satisfied, which can be a big plus if you’re watching your calorie intake.

And speaking of calories, berries are some of the least calorie-dense fruits you can enjoy. With just 15 calories per half cup, it’s an excellent choice for anyone looking to maintain or lose weight.

4. Stone fruits

what fruits are good for weight loss

Reach for some stone fruits if you are battling those sugary cravings but still want to stick to your weight loss plan.

Not only are they naturally sweet and delicious, but they’re also low in calories—most have between 75 and 100 calories per serving.

Swapping out cookies or candy for a nectarine or a bowl of cherries could satisfy your sweet tooth without derailing your diet. For a little perspective, you could enjoy four medium peaches for the same number of calories as a small 1.5-ounce chocolate bar.

Plus, fiber is crucial for improving cholesterol levels and reducing the risk of heart disease, stroke, and type 2 diabetes, as highlighted by the American Heart Association.

So, next time those cravings hit, consider grabbing some stone fruits for a healthy, satisfying treat!

5. Passion Fruit

good fruits for weight loss

One small purple passion fruit (weighing just 18 grams) packs only 18 calories.

Amazing, isn’t it?

It’s not just low in calories but also rich in nutrients like fiber, vitamin C, vitamin A, iron, and potassium. It is fantastic for those looking to manage their weight because it supports both blood pressure control and insulin sensitivity.

For the best weight loss benefits, it’s recommended to consume passion fruit whole. This allows you to get all the fiber and nutrients contained in the seeds and pulp. You can enjoy this vibrant fruit by itself, or get creative by using it as a fresh topping or filling for desserts, or even swirling it into your favorite drinks.

6. Rhubarb

healthy fruits for weight loss

Rhubarb is one of the lowest-calorie fruits out there.

Just 100 grams of fresh rhubarb stalks contain a mere 21 calories! What’s more, rhubarb is packed with polyphenols, including catechins, which are the same beneficial compounds found in green tea. These catechins are known to help speed up your metabolism and promote the fat-burning process.

Rhubarb is not only low in calories but also has a low glycemic index and is high in fiber. This means it helps keep you feeling full longer, stabilizes your blood sugar levels, and curbs hunger. The fiber in rhubarb also supports regular bowel movements, which are essential for healthy weight loss.

Plus, rhubarb contains unique compounds called anthraquinones, such as rhein and emodin, which have natural laxative properties.

Adding some rhubarb to your diet could be a sweet and tangy way to help achieve your health goals!

7. Kiwifruit

Kiwis are a fantastic fruit choice if you’re aiming to shed some weight. They’re not only low in calories and high in water content, but they also boast a significant amount of fiber, making them an excellent snack or a vibrant addition to your breakfast smoothie.

One of the standout features of kiwis is their high vitamin C content, which isn’t just great for your immune system—it also plays a crucial role in metabolizing fats, a key component in weight loss.

Plus, they have a low glycemic index (GI), which means they help maintain stable blood sugar levels by releasing sugar slowly. This slow release helps to prevent sudden spikes in blood sugar, which can lead to cravings and uneven energy levels.

Incorporating kiwis into your diet can be a delicious and effective way to support your weight loss goals while also nourishing your body.

8. Melons

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Melon is a refreshing choice for anyone looking to manage their weight, thanks to its high water content and minimal calorie count. This fruit is not just hydrating; it’s also filling, which can help curb the temptation to snack on less healthy options.

Beyond its weight management benefits, melon is loaded with compounds that might help decrease body fat and maintain lean muscle mass. It’s also known for easing muscle soreness, making it a great post-workout snack.

One of these compounds is citrulline, which the body can convert into arginine. Research suggests that arginine supplementation might help reduce body mass index, trim waist circumference, and decrease fat mass while potentially boosting muscle mass.

9. Oranges

best fruits to eat for weight loss

Oranges are a fantastic fruit to include in your weight-loss diet. They are rich in fiber and have a high water content, which helps you feel full and satisfied without a lot of calories. Plus, they deliver a vibrant burst of vitamin C, which not only boosts your immune system but also adds a delicious zesty flavor to your day.

One of the great advantages of oranges is their availability; they are almost always in season, ensuring you can enjoy them year-round. There are countless tasty ways to add oranges to your diet.

You can enjoy a whole orange as a quick, easy snack, toss mandarin orange segments into a salad for a sweet and tangy twist, or blend oranges into a green smoothie to balance the flavors of nutritious greens.

With oranges, you get both versatility and health benefits, making them a top choice for anyone looking to maintain a healthy, flavorful diet.

10. Bananas

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Bananas are a terrific addition to a weight loss diet, thanks to their rich nutrient content and high fiber levels. While they themselves don’t cause weight loss, their beneficial properties can support weight management in several ways.

The fiber in bananas helps to control appetite by keeping you feeling fuller for longer, which can reduce the likelihood of overeating.

A medium-sized banana provides about 3.07 grams of fiber, which is a helpful contribution towards the daily recommended fiber intake. For adults following a 2,000-calorie diet, the daily fiber recommendation is about 25 grams.

Additionally, they can help minimize bloating and improve digestive health due to their fiber content. They are also a natural substitute for processed sugars, offering a sweet taste that can satisfy cravings without the added calories of sugary snacks.

what fruit helps you lose weight


And there you have it, the juiciest, crunchiest, and most tantalizing fresh or frozen fruit buffet to help you on your weight loss adventure! With this fruity arsenal at your disposal, you’re all set to snack smart, boost your health, and add a burst of color and flavor to every meal.

Whether you’re blending, slicing, or enjoying these fruits whole, remember that each bite is not just a treat for your taste buds but also a step towards a healthier, lighter you. So, why settle for boring snacks when you can have nature’s own sweet delights?

Embrace the fruity path to weight loss and let these natural wonders transform your diet and your life. Here’s to making healthy eating a joyful and vibrant journey.

Johan Perez
Johan Perez is an experienced agriculturalist with over twenty years in the field. He holds a Ph.D. in Agricultural Sciences and has contributed extensively to research on sustainable farming practices. Johan has also written for numerous agricultural periodicals, offering expert advice on farming technologies and methods. In his free time, he enjoys outdoor adventures, which often inform his professional insights into ecological agriculture.

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