Top 10 Best fruits for weight loss

Raise your hand if you’ve ever wanted to lose weight but still enjoy all the good things in life. Weight loss and changing our body composition are goals that most people may find themselves chasing at one point or another. Weight loss can seem like a confusing subject. Many people will recommend many things that they swear will help you lose weight. You’re not alone if you’ve ever been confused about what you can and cannot do when losing weight.

Author:
Anastasia Kolesnikova
MRes, Biochemist, Scientific Officer

How are fruit consumption and weight loss connected? Fruit is high in quick, simple sugars like glucose and fructose. Many people believe there’s no place for simple sugars in a weight loss diet. Some may even think that fruits aren’t good for weight loss. However, fruit and should be part of your weight loss journey.

In this post, we’ll cover which fruits should be part of your weight loss journey and how to eat fruits for weight loss.

Which fruit is best for weight loss?

Is there a single best fruit for weight loss? Probably not.

Overall, fruit intake correlates to lesser weight gain and lower chances of long-term weight gain. There are probably multiple factors responsible for this, which include:

Fruits are low-energy-dense foods. They have little fat and are high in fiber and water. Adding fruit to the diet lowers the number of calories you have during the day. This can help you restrict calorie consumption and control fat mass.
Fruits help support feelings of fullness. Fruits contain plenty of fiber, which can increase satiety. Fiber in the intestine creates a gel-like substance, slowing digestion and gastric emptying. This also affects hormonal signaling that promotes satiety. Therefore, pick fruits rich in fiber for weight loss.
Fruits support micronutrient balance. Weight gain can be associated with a lack of certain minerals or vitamins such as A, E, and C. This can influence fullness signals or gene expression in fat cells. Fruits are an easy way to support your intake of these critical vitamins and minerals.
Fruits contain phytochemicals that are beneficial for health. Fruits are a good source of phytochemicals, which have a range of positive effects on health. Some fruit compounds are known to support fat-burning and reduce oxidative stress.
Fruits can support gut microbes. The gut microbiome is different between people with excess weight and those without. Fruit fibers and polyphenols can shift microbiomes towards those that are like lean people’s.
Other mechanisms we don’t yet understand may also be at play.

However, certain fruits can go a long way when on a weight loss journey. What are they, and what makes them special?

Apples

An apple a day keeps the doctor away. Everyone’s heard this saying. Apples are a very nutritious fruit. What exactly are apples made of that makes them so great? The nutrients inside apples include:

Macronutrients like sugars, pectin, protein, fats
Fiber – around 2-3% of a fresh whole apple is fiber
Vitamins like vitamin C and vitamin E, which are potent antioxidants
Minerals like calcium, potassium, magnesium
Trace minerals like zinc, iron, copper, manganese, which are essential for many chemical processes in the body
Polyphenols, which are naturally occurring plant chemicals that often have antioxidant functions

Apples’ high fiber content may be responsible for their positive effects on weight loss. A high fiber intake can help you feel fuller after meals and decrease feelings of hunger during the day. It appears that apple consumption can change how the body regulates fat storage and fat burning, which can help prevent weight gain. The polyphenols in apples may also support fat loss.

For example, drinking a beverage containing apple polyphenols for 12 weeks is associated with a more significant fat loss than drinking a beverage without. Eating three apples a day for 12 weeks assisted in a bigger weight loss in women than those who ate oat cookies instead.

It appears that it’s best to eat whole apples than applesauce or juice. A study compared the three and their effect on feelings of fullness. Whole apples tend to improve satiety better than applesauce. Whether consumed with a meal or without, juice tended to be the worst at increasing satiety.

Oranges

If you’re looking for a slimming citrus fruit, orange may be precisely what you need. Oranges are a low-calorie fruit great for weight loss, containing around 47 calories per 100 grams of fruit. It contains many beneficial nutrients, including:

Dietary fiber
Vitamins like vitamin C, B9 (folate), beta-carotene (vitamin A precursor)
Minerals including potassium, magnesium, and calcium
Polyphenols, including flavonoids and anthocyanins, which are found in blood oranges, have a variety of beneficial effects on the body

Blood oranges, for example, are high in bioactive compounds that have antioxidant effects and are known to support heart health. They may also be able to affect how the body controls fat metabolism and releases leptin. Leptin is a fullness hormone. Blood orange extract can support weight loss when taken for six months. Including orange juice on a calorie-restricted diet may help weight loss and improve blood lipid profiles and sensitivity to insulin.

Therefore, orange is an excellent fruit for weight loss. It can be straightforward to include in your diet, as it makes a perfectly portable snack.

Blueberries

Berries are one of the healthiest foods you can eat, especially so when they are in season. One cup of blueberries contains 84 calories, little fat, some carbohydrate and 3.6 grams of fiber. In addition, a cup of blueberries supplies plenty of vitamin C, B6 and K.

A study followed over 133,000 men and women for around 24 years, focusing on their food habits and weight gain. It suggested that the highest blueberry intake was associated with the least weight gain compared to any of the other 16 commonly eaten fruits. In addition, consuming more anthocyanins is associated with less fat mass.

Foods rich in flavanols and anthocyanins, which are both types of polyphenols found in blueberries, may help you keep weight off. This can be especially helpful if you’re reached your weight loss goals and are trying to keep the weight off for good.

Alongside the weight-related benefits, blueberries may support cardiovascular health, our ability to regulate glucose levels and health during ageing.

Blueberries are easy to incorporate into your daily meals. Top your breakfasts, like oats or yogurt, with them. Add them to salads for extra sweetness. Alternatively, consume them on their own as a delicious snack.

Grapefruit

Grapefruit is another fruit great for losing pounds. It’s low-calorie, has plenty of fiber, and contains beneficial nutrients, like the other fruits mentioned in this post.

Consuming grapefruit daily for six weeks can help support weight loss, reduce waist circumference, and improve blood fat profiles. In fact, you may consider having your grapefruit before meals, whether as half a grapefruit or as grapefruit juice.

Kiwi

Kiwi is a great fruit for weight loss. It’s a very healthy fruit that is nutrient-dense. It has lots of vitamin C, B9, and potassium. The fiber content of 100 grams of kiwi differs between the gold and the green varieties. Green kiwi contains 3 grams of fiber, while gold contains 1.4 grams.

Daily intake of kiwifruit over six weeks can help reduce body fat mass. It can also support improvements in blood pressure and inflammation in those with extra weight. In addition, kiwi can help improve blood fat profile, which is beneficial for health.

Kiwi is, therefore, a great addition to a weight-loss diet.

Strawberries

Strawberries are another berry you should include in your diet when losing weight. Strawberries are low in calories, with 100 grams of strawberries having 32 calories. They are high in vitamin C, folate, polyphenols, and anthocyanins. In addition, a cup of strawberries (about 166 grams) offers 3.3 grams of fiber. All of these nutrients are beneficial for health loss, as discussed previously.

Passion fruit

Want to spice up your plate with some exotic fruits for weight loss? Look no further than the passion fruit.

Passion fruit contains pulp and seeds, which are edible. Passion fruit seeds contain lots of dietary fiber and key minerals like magnesium, potassium, iron, zinc, and copper. The fruit contains vitamins C and B, alongside lots of polyphenols. Some of the active compounds in passionfruit have antioxidant and anti-inflammatory properties, benefiting the heart and overall health.

Passion fruit is very low in calories and has a lot of dietary fiber, making it ideal for weight loss. It’s best consumed whole, as the seeds are rich in fiber.

Pomegranate

Pomegranates are very high in polyphenols, which have been suggested to suppress appetite. This is likely due to their interaction with appetite hormones. A 2023 review looked at 28 trials of pomegranate use for weight loss. It suggested that pomegranate consumption can support body weight reduction.

Bananas

Bananas are a fan favorite of those who do any type of sport, and they’re also a great fruit to eat for weight loss. A medium ripe banana contains about 110 calories with little to no fat and protein, 28 grams of carbohydrate and 3 grams of fiber. In addition, bananas contain some great nutrients like potassium, vitamin B6 and vitamin C, copper and manganese.

Banana’s high fiber content makes them a great addition to a balanced weight-loss diet. The fiber helps keep you full and can assist with weight loss. Unripe and green bananas contain resistant starch, which acts a lot like soluble fiber. It may support weight loss and lower blood sugar levels. It may even promote fat burning.

Therefore, don’t be afraid to add bananas to your weight-loss diet. Just ensure you’re taking in fewer calories than you’re spending overall.

Glycemic Index

You’ve probably heard of the glycemic index. It is a way to measure how much the food we eat affects our blood sugars. Many people think that foods with a high glycemic index, or “fast carbs,” shouldn’t be consumed if you’re trying to lose weight. Therefore, people on weight loss journeys tend to pick foods that have a low glycemic index or “slow carbs.” There is no concrete evidence that low glycemic index foods are better for weight loss than those with a high GI.

However, if you’re trying to include more foods with a low GI, you may be worried about adding fruits. After all, they have plenty of quick sugars, don’t they? The fruits we discussed in this post all have low GI ratings except for well-ripened bananas (under 55). Green or slightly less ripened bananas have a low GI. In addition, fresh fruits tend to have lower GI values than processed fruit that has been canned or dried. These fruits can be included in your diet, even if you’re sticking to low GI products.

How to Eat Fruit for Weight Loss

There are many different ways to eat fruits. Some people prefer drinking fruit juices. Others are happy to munch on whole fruits as a snack. Is there one way of eating fruits that is best for weight loss?

Generally, the best way to eat fruit during weight loss is to eat whole fruits. This is because whole fruits have more fiber in them compared to juices. The fiber helps keep you full. In addition, it may be a good idea to pair the fruit with a source of protein if you’re eating fruit as a snack. This will help promote satiety even further.

If you like blended fruits for weight loss, like in a smoothie, consider boosting smoothies with a protein powder. Protein helps keep you full and preserves muscle mass, which supports weight loss efforts. Add a scoop of 100% Golden Whey to your smoothie for a boost of protein and flavor.

It is a good idea to include food in your weight-loss diet. Remember that you shouldn’t only eat fruit for quick weight loss. For best results, you need other changes to your diet. First, you should decrease your overall calorie intake, as you will only lose weight with a calorie deficit. Second, make sure that your diet contains plenty of protein and fiber to promote feelings of fullness. Third, maintain your vegetable intake to get all the micronutrients you need for optimal health.

In addition to changing your diet, you may benefit from increasing your activity levels. This doesn’t have to mean extra gym sessions. Instead, choose to move your body in ways that you enjoy. Pick active modes of transport like cycling or walking to burn extra calories. Get grooving to your favorite music, garden, or pick up a team sport to burn energy and support well-being. Finally, ensure that you’re sleeping well, as sleep is vital for weight loss.

If you’re looking to further support your weight loss, check out our range of helpful articles that cover topics like:

Remember that weight loss is not just about eating some fruit. It will require changes to your lifestyle, from your diet to your activity levels. Losing weight can be a challenging process and a long one, so it’s best to approach it with compassion and patience. No matter where you are in your weight-loss journey, we hope that Maxler can support your every step to a new and better you.