Top 15 Best Fruits for Weight Loss and Staying Healthy

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Medically reviewed by

Bajaj Finserv Health

Nutrition

8 min read

Synopsis

Fruits are an essential part of every balanced diet. Along with their many health benefits, fruits are also an easy and delicious way to lose weight. This is because they have low calories and high fibre and don't make you hungry quickly. Therefore, eating nutritious fruits, leading a healthy lifestyle, and dieting can help you reduce weight.

Key Takeaways

  • Whole fruit consumption like apples, lemons and peaches on a regular basis helps with weight loss
  • Fruits provide the necessary nutrients, vitamins and antioxidants needed to stay healthy
  • Fruits lower appetite, cholesterol, waist circumference, BMI, and heart disease risk

When it comes to weight loss, most people think of restrictive diets and calorie counting. However, incorporating more fruits for weight loss into your diet can be a delicious and effective way to shed those extra pounds. Fruits are low in calories and packed with fiber, vitamins, and minerals that can help you feel full and satisfied, making it easier to stick to your weight loss goals. So, whether you're looking to lose weight or improve your overall health, read on best fruits for weight loss and their nutritional value.

1. Apples

Apples are naturally quite filling since they are high in water and fiber. One apple will satisfy and sustain your hunger for longer periods. Additionally, apples are rich in polyphenols which affect your metabolism and lower energy intake and, thus, help in losing weight, flattening your stomach, and lowering your cholesterol. All these factors make them one of the best fruits for weight loss.

One serving or one medium apple contains:

Calories

95 

Protein

1 g 

Carbohydrate

25 g

Sugar 

19 g

Fiber

3 g

 Additional Read: Fat Burning Foods For Weight LossFruits for Weight Loss Infographics

2. Lemons

Thinking of fruits for a weight loss diet? Lemons can work wonders to aid in your weight loss journey. Drinking a cup of warm lemon and honey water every morning is a great idea. They are strong in Vitamin C, a strong antioxidant that promotes good digestion.

One 100-gram of lemon contains:

Calories

29

Fat

0.3 g

Protein 

1.1

 

Carbohydrate

9 g

Fibre

2.8 g

Sugar

2.5 g

Sodium

2 mg

Potassium

138 mg

3. Watermelons

Nutritionists frequently recommend watermelon as part of a fruit for weight loss regimen. Because of its high water and dietary fibre content, watermelon is the ideal summertime fruit for weight loss. In addition, the natural sugar found in watermelons aids in lowering the craving for sweets. In contrast, its low-fat content allows you to eat as many watermelons as you like without stressing about gaining weight.

100 gram or two/three cups of watermelon contains:

Calories

30

Protein

0.6 g

Carbs

7.6 g

Sugar

6.2 g

Fibre

0.4 g

Fat

0.2 g

4. Oranges

Oranges' high nutritional value, low-calorie count, and natural sugar provide a guilt-free means of satisfying your sweet tooth. Opt for whole or cut-up oranges as a snack if you want to have fruits for weight loss. Oranges also help with weight management since they have a high dietary fibre content. Your appetite can be controlled by fibre. It absorbs water and retains food in the stomach for extended periods after eating, so you'll feel fuller for longer.

100 grams of orange contains:

Calories

47

Potassium

181 mg

Carbohydrate

12 g

Dietary fibre

2.4 g

Sugar

9 g

Protein

0.9 g

5. Kiwis

Kiwis can be a great addition to your fruit diet for weight loss. Instead of a hefty breakfast, start the day with three medium-sized sliced kiwis. Kiwis have nearly a whole amino acid profile, which will help you feel focused and clear-headed. They have a low calorie and energy density and are packed with vitamins. Although Kiwi fruit does not burn fat, its high fibre content aids in filling you up and decreasing your appetite, making it an ideal fruit for weight loss.

100 grams of Kiwi contains

Calories 

61

Sodium 

3 mg

Potassium 

312 mg

Carbohydrate 

15 g

Dietary fibre 

3 g

Sugar

9 g

Protein 

1.1 g

6. Pomegranates

Similar to apples, pomegranates help you lose weight significantly when consumed daily and followed by an intense workout or yoga session. Pomegranates give your body the energy it requires for a workout. A daily serving of pomegranate will aid in your weight loss efforts. It fills your stomach, lowering your cravings for unhealthy foods and effectively reducing weight. Moreover, they efficiently break down cholesterol.

100 grams of pomegranate contains:

Calories

234

Fat

3.3g

Sodium 

8.4mg

Carbohydrates

29g

Fibre

11.3g

Sugars

38.6g

Protein 

4.7g

Potassium

666mg

Magnesium 

33.8mg

Iron

0.8mg
 Additional Read: Winter Weight Loss Diet Plan

7. Papayas

Inside papaya's pulp is a component known as papain, which provides therapeutic advantages to the body. Papayas also contain a lot of plant fibre and a few calories, facilitating healthy bowel movements and enhancing digestion. In addition, antioxidant beta-carotene, abundant in papaya, helps remove toxins and speeds up metabolism. This makes them among the best fruits that help in weight loss.

100 grams of papayas contain:

Calories

62

Fat 

0.4g

Sodium

11.6mg

Carbohydrates 

16g

Fibre 

2.5g

Sugars

11g

Protein

0.7g

Potassium

263.9mg

8. Figs

Figs are great low-calorie foods for weight loss. Figs are minimal in calories and make an excellent snack. They are among the best fruits for weight lossas they boost your metabolism and contain minerals such as potassium, phosphorus, calcium, vitamins A and B, manganese, and copper.

100 grams of figs contains: 

Calories

30

Fat

0.1g

Sodium: 

0.4mg

Carbohydrates

7.7g

Fiber

1.2g

Sugars

6.5g

Protein

0.3g

Potassium

93mg

Magnesium

7mg

9. Avocados

Avocado is a good source of dietary fibre, vitamins, minerals, and mono- and polyunsaturated fatty acids (MUFA and PUFA). According to research, a half to a whole avocado each day lowers bad cholesterol, boosts satiety, aids in weight maintenance, and enhances cardiovascular health. [1] So if you are looking for fruits for weight lossthen look no further than avocados.

100 grams of avocado contains: 

Calories

160

Fat

14.7g

Sodium 

7mg

Carbohydrates 

8.5g

Fiber

6.7g

Sugars

0.7g

Protein 

2g

Magnesium 

29mg

Potassium

485mg

10. Bananas

Bananas have more calories than several other fruits, but they are also higher in nutrients, providing magnesium, potassium, manganese, fibre, vitamins B6 and C, and many antioxidants. They have low to moderate GI, which aids in blood sugar control and weight regulation, especially in people with diabetes. 

100 grams of bananas contain 

Calories

105

Fat

0.4g

Sodium 

1.2mg

Carbohydrates 

27g

Fiber

3.1g

Sugars 

14.4g

Protein 

1.3g

Potassium 

422mg

Magnesium 

31.9mg

11. Litchi

Litchi is a delicious and nutritious fruit that can be a great addition to a healthy diet. Not only is it low in calories and high in fibre, but it also has a unique and refreshing taste that can be a welcome change from more common fruits like apples or bananas. Additionally, litchi contains flavonoids and other antioxidants, which have been shown to have anti-inflammatory and metabolism-boosting effects. This makes it one of the best fat-burning fruits.

100 grams of lychee contains: 

Calories 

66

Protein 

0.83 g

Fat 

0.44 g

Carbohydrate 

16.5 g

Fiber 

1.3 g

 Additional Read: Best Indian Diet Plan for Weight Loss Fruits for Weight Loss

12. Pears

Pears come in more than 100 different varieties and are grown all over the world. Pears support a healthy digestive system, which is essential for weight loss. Adding sliced pears to your salad is a great idea for a tasty and healthy meal.

One medium size of pear contains the following:

Calories

101

Fat

0.3g

Sodium 

1.8mg

Carbohydrates

27g

Fiber

5.5g

Sugars 

17g

Protein 

0.6g​

Potassium 

206mg

13. Pineapples

In addition to being a delicious fruit of the summer, pineapple is an ideal fruit for weight loss. While pineapple cannot melt away excess fat on its own, this low-calorie, delicious fruit can assist you in substituting high-caloric snacks in your diet. Studies show that bromelain, an enzyme that digests protein and aids in better nutritional absorption, is present in pineapple. [2] Bromelain helps in the amino acid breakdown of protein and aids the body's use of fat for energy.

100 grams of pineapple contains:

Calories 

50

Fat 

0.1 g

Sodium 

1 mg

Potassium 

109 mg

Total Carbohydrate 

13 g

Dietary fibre 

1.4 g

Sugar

10 g

Protein 

0.5 g

14. Strawberries

Strawberries are abundant in manganese and Vitamin C, while blueberries are high in vitamin K, which controls calcium levels in the blood and stimulates bone metabolism. They also help you feel full fast, which is why they should be included in your diet. Additionally, strawberries lower blood pressure and cholesterol levels.

One cup of strawberries contains:

Calories

49

Fat

0.5g

Sodium 

1.5mg

Carbohydrates 

11.7g

Fiber

3g

Sugars 

7.4g

Protein 

1g

Potassium 

233mg

Magnesium 

19.8mg

15. Peaches

Peaches provide a fuller, nutrient-dense alternative to packaged snacks like cookies or chips. They can be consumed raw, sliced up into fruit salads, blended into a porridge, grilled, or used in savory recipes such as stews. In addition, peaches are among the fruits good for weight loss since they have a low GI, are low in calories, and are packed with minerals like vitamins A and C.

100 gram of peaches contains:

Calories

51

Fat

0.3g

Sodium 

0mg

Carbohydrates

12.4g

Fiber

1.9g

Sugars 

10.9g

Protein 

1.2g

Does the Amount of Fruit You Eat Affect Weight Loss?

Natural components in fruit, such as antioxidants, fibre, vitamins, minerals, and prebiotics, are extremely beneficial not solely in terms of protection against chronic diseases but also in terms of weight management. In terms of fruits for weight loss, a study discovered that people who were obese or overweight and consumed more fruit lost more weight compared to those who did not. [3] Another study, which monitored over 130,000 adults for 24 years, discovered that eating fruits was connected with better weight reduction over time. [4] However, it's best to consult a dietician to determine the best meal plan for you.

Fruit is an essential part of a healthy diet and can aid with weight loss. Most fruits have low caloric counts while being nutrient and fibre-rich, which can help you feel fuller longer. However, simply eating fruit will not result in weight loss and requires regular exercise. Visit Bajaj Finserv Health to learn more about fruits for weight loss or about health and wellness. You can also get a doctor consultation to answer all your queries from the comfort of your home.

Published on 30 Mar 2023Last updated on 5 May 2023
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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