Many low-carb diets are fruit averse because of the same natural sugar and carbohydrate content that makes them sweet and filling. This means they miss out on the numerous health benefits of these nutritious and healthy food sources.
Fruits are packed with fiber, vitamins, minerals and plant compounds that can majorly boost the immune system, regulate inflammation and improve digestion during your weight loss journey. They play an important role in multiple diets such as Mayo Clinic diet and Galveston diet.
The following list has low-calorie, low-carb tasty fruits packed with nutrients that can enhance digestion. We feel they are the best fruits for weight loss as their proven benefits outweigh their caloric weight.
We want to open your mind to the weight loss potential of including fruits in your diet. Keep reading to discover why we think diets shouldn’t necessarily be bland to be effective and how to use fruits to spice up your meals.
The Best Fruits for Weight Loss According to Research
1. High Fiber Apples
They say an apple a day keeps the doctor away. This is probably because of their nutritional content. They are sweet and easily portable, so you can have them everywhere. Apples are an excellent source of fiber and vitamin C. They also support microbial balance in the gut thanks to their polyphenols.
They are low-calorie, high-fiber fruits with high water content, making them ideal snacks for weight loss. The fiber slows digestion while regulating the blood sugar level. This, combined with the generous water content, keeps you satiated for longer periods. Eat them with the skin on them to maximize fiber consumption.
Their sweet taste takes care of your sugar cravings, so you will not have a reason to break your diet or fast.
These small stone fruits with fuzzy skins are just the right size to bite into without getting messy. Their sweet flesh, a pairing of natural sugar and fiber, will appease your sweet tooth and keep you content for a while without affecting your body weight.
They are more than low-calorie snacks; they can also be used as sweet-and-savory salsa ingredients or in desserts.
Your regular watermelon’s composition is more than 90% water, meaning it can fill you up without adding too many calories to the diet. This makes it a great option for dessert or an appetizer before a meal, as it curbs extra feeding impulses. Their sweetness takes care of any residual sugar craving.
This is convenient when the goal is to limit your calorie intake on a weight loss journey.
It doesn’t absolve you from exercising restraint, though, watermelons have a high glycemic index rating, and excessive consumption can easily result in blood sugar spiking.
The watermelon supports skin health, blood circulation, and digestion by keeping you hydrated. It is also rich in vitamins A and C and antioxidants, which boost immunity and build protection against inflammation and disease.
This nutrient-packed stone fruit can be a healthy addition to a weight loss diet. Apricots offer generous amounts of potassium, which plays a major role in the absorption and deployment of nutrients in the body. The body’s nerves and muscles also utilize potassium to operate, and it helps to trigger the disposal of cellular waste and regeneration.
They are also sufficiently fiber-rich to support gastrointestinal health and contribute to blood sugar regulation. Their carbohydrate composition is low, so you can have a few without surpassing your calorie allowance.
When not eating the fresh fruit alone, you can add it to porridge or yogurt to spice up the meal with a tart flavor.
All cherries, whether sweet or tart, are low in calories yet packed with nutrients, vitamins, minerals and fiber. Dietary fiber regulates blood sugar response and boosts metabolism efficiency, so you can get by on fewer calories. They can be incorporated into fruit salads, desserts or even salsas.
They contain numerous anti-inflammatory compounds and antioxidants to combat oxidative stress and reduce pain and inflammation. Among their many health benefits are healing properties. These compounds aid in soothing exercise-induced muscle cramps for a speedy recovery. This opens up a different angle of looking at fat-burning fruits.
Pineapples are endowed with natural sugar, which makes them sweet and enjoyable. This is something you might not expect from weight loss fruits. They are also packed with nutrients, minerals, vitamins and plant compounds with anti-inflammatory and oxidative properties.
They make the list because of their high fiber and water content and certain enzymes called bromelain, which boosts protein processing during digestion. This contributes to belly fat burning, reducing the body’s cholesterol level and aiding healthy weight loss.
The huge water ratio—at almost 86%—reduces the energy density of the pineapple, essentially rendering it a high-volume, low-calorie fruit. It can be both filling and sweet without exceeding your daily calorie limit. It keeps you hydrated, which also aids in digestion and eventually translates to losing weight.
That being said, pineapples have a high glycemic index rating, so they should be consumed in moderation.
Kiwis are also ideal for a weight loss diet because they are sweet enough to douse the sweet tooth and are endowed with sufficient fiber to maintain the feeling of satiety on a light caloric budget. Besides snacking, you can use them as side dishes or special desserts.
They are nutritious, with high concentrations of vitamin C, vitamin E and antioxidants that boost the immune system and enhance digestion efficiency. Kiwis are also rich in vitamin K, which is good for regulating blood calcium, clotting and bone strength which is especially necessary if you are also working out.
These fruits are sweet, succulent and aptly sized for nibbling or snacking to satisfy that sugar craving. They are also nutrient-dense on a low-calorie base that is further diluted by a huge water ratio of up to 85%, rendering them faultless weight loss fruits. If you don’t eat them freshly picked, numerous recipes incorporate them as ingredients.
They are rich in vitamins C and K and manganese, which plays a role in the development of bone and muscle.
Blueberries’ high dietary fiber composition contributes to regulating blood glucose levels and insulin sensitivity. Their low score on the glycemic index also enables the lowering of blood sugar levels and the blood’s triglyceride content on a low-fat diet.
Recent discoveries point to a correlation between blueberry flavonoids and certain genes influencing how fat is burned and stored in the body and contributing to reducing blood cholesterol and belly fat.
Their antioxidants and anti-inflammatory agents aid in managing oxidative stress and local inflammation of muscle tissues that contribute to soreness and fatigue after strenuous exercise. This hastens the recovery process so you can keep working towards your weight loss goal.
9. Whole Oranges
Your chances of overlooking these sweet citrus fruits when coming up with a plan to lose weight are quite high. They are easily taken for granted yet packed with nutrients and if you eat the whole fruit you get your fair share of fiber along with the sweetness of orange juice to calm your cravings.
The water content complements the fiber to keep the hunger at bay for extended periods, making it easy to follow your weight loss diet. It also reduces the caloric density of the fruit, keeping it low enough to fit in a calorie-restricted healthy diet.
They come packed with vitamin C and multiple antioxidants that boost your immunity and keep you healthy. Eat them as a snack, use them to top up your main dish or design an orange salsa. It will keep you going until the next meal.
They are packed with vitamins C and E, which have great antioxidative properties and can aid in resisting chronic diseases. The high fiber ratio also helps fight inflammation, but its main contribution to weight loss is the regulation of glucose absorption, which extends the feeling of satiety after eating the fruits. They are also sweet enough to satisfy sugar cravings. They can be added to salads and yogurt if you are not popping them as snacks.
The sweetness of mango gives you the right kick to satisfy your sweet tooth but you shouldn’t go overboard because the sweetness comes at a caloric price. It’s a good thing they can be cut into slices and enjoyed intermittently then.
You can feel the generous fiber as you eat the mango. It improves your metabolism, lowers inflammation and helps in blood sugar regulation. Mangoes are also loaded with essential minerals and vitamins.
Grapefruit has a low-calorie count, and its soluble fibers work to maintain blood glucose levels, extending the duration of energy derived from them. This enables you to stay longer without needing to feed, so they are good for fasting, calorie-restrictive diets (such as speed keto diet) and weight loss regimens that involve workouts.
Blackberries have an abundance of antioxidants called catechins which stimulate fat oxidation and improve insulin sensitivity, a combination that contributes to healthy weight loss. They are also low in carbohydrates, so their net effect on body weight is negative.
While they are safe to eat as fresh fruits, it is an acquired taste, and many people prefer to use lemons in combination with other foods. They are rich in soluble fiber, vitamin C and a bunch of beneficial plant compounds that have been found to prevent weight gain.
Pears are sweet and easy to snack on, making them a great addition to any meal plan. Their fiber ratio is higher than most fruits on this list, and it gets even higher if you eat the skin, which is safe for consumption. The combination of fiber and water content means they can sustain you for a long period. Their calorie count is low, so they won’t disrupt your diet plan.
This low-calorie fruit, also known as carambola, ripens to a crunchy, fleshy, juicy and sweet snack. It is a great source of vitamin C and insoluble fiber, extending your feeling of satiety and enhancing digestive health.
This fibrous snack is rich in vitamin C and contains a generous amount of water. It keeps you full on a low carb budget for extended periods and is just sweet enough to appease your sugar craving. It also enhances digestion as it is a bowel movement accelerator.
This is another large fruit that offers satiety because of the combination of high fiber and water content. The calorie count is relatively low, allowing you to squeeze it into most diets with meals or between them.They also function as a natural electrolyte for sweet rehydration.
They are approximately 90% water and are almost as juicy as their cousins, the watermelons. This means their carbs are spread out, and they are also filling. They make a healthy snack without piling on the calories.
They rank low in the glycemic index chart and have sufficient fiber to handle their negligible calories. They are also highly portable and tasty, which makes them excellent snack candidates. Your options are limitless if you want to include them in your diet.
Their high nutritional value and antioxidating capabilities earn grapes a controversial place on this list. They also come in many forms, colors and varieties. They are a source of copper, vitamins C and K, B vitamins, and potassium and come with their fair share of fiber.
They have antioxidant compounds like resveratrol that support metabolism, facilitating fat reduction and, by extension, weight loss.
Grapes are sweet and will easily satisfy your sugar craving, but their calorie count is slightly higher than the other fruits on this list, and their small size is susceptible to abuse. They should be served in moderation.
Choosing the Best Fruits for Weight Loss
You must have noticed some common features that keep recurring throughout this list. When choosing fruits to complement your weight loss diet, these are the qualities you should consider. You should also consider your weight loss goal and the rest of the foods in your diet or fast. Here Is a rundown of some of the basic considerations.
Low Carbohydrate/ Calorie Count
Fruits have different amounts of natural sugar, which should be considered when including them in your diet. Your diet’s carbohydrate and calorie restrictions will determine how low you should go. The lower the fruit’s calorie density, the more it can be consumed. The body will be forced to rely on stored fat for energy without carbohydrates, which leads to weight loss.
The Amount of Dietary Fiber
Fiber plays a big role in the gastrointestinal system; it protects the gut lining from chronic inflammation. It regulates the absorption of nutrients into the blood system, allowing you to feel full for longer after eating.
Soluble fiber balances your gut bacteria by feeding the friendly bacteria, which convert them to energy in a controlled environment. Insoluble fiber gives stool mass and aids in digestion.
These processes are essential for the success of any weight loss program. Weight loss fruits carry their weight in a diet because their rich fiber content regulates the relatively negligible calories they come with.
Fresh whole fruits contain water which is good for body hydration and digestion. It also helps to dilute the sugar and carbs because water has no calories. This makes some sweet fruits that are otherwise high in carbohydrates and sugar acceptable in strict weight loss diets.
Sweet water is also filling and plays a big role in controlling eating urges. It is why fruits like pineapples and watermelons are popular before meals or between them when the interval is extensive.
The Nature of the Weight Loss Diet
You lose weight by creating a calorie deficit between what you ingest and what your body burns. Consumption is reduced by dieting using either whole foods or foods with low carbohydrate content or actually reducing food intake. This involves finding ways to curb your appetite and hunger.
The calorie deficit is also created by improving your metabolism so that the body can produce more energy from the same amount of food. This buys more time between meals, decreasing your daily consumption. Alternatively, you can trigger the body to convert stored fats into active fats that produce heat to release stored energy.
The best fruit or combination of fruits for your individual circumstances sufficiently manages your appetite and cravings within the diet’s acceptable calorie count. You should be able to maintain your calorie deficit even after factoring in the total calorie contribution to the rest of the calories in your diet.
Fruits play a bigger role than merely supporting other foods on a diet. They come packed with vitamins, minerals, antioxidants, anti-inflammatory compounds and fiber, which should be put to use. They come in handy when the rest of the budget lacks these nutrients, adding them in any other form will surpass the diet’s calorie ceiling. Choose fruits that bridge a gap rather than duplicate what is already present.
Each of us has our own unique needs, food preferences and eating styles. Some prefer sweet fruits, others like the tart taste of citrus fruits. Enjoying what you eat makes it easy to stick to the weight loss program. If the diet leaves you feeling hungry or doesn’t satisfy your cravings around the clock, you may not be able to see it through.
The best fruits for weight loss are fresh, uncooked and organic. It is the only way to estimate their calorie contribution to your diet accurately. Dried fruits represent the condensed version of their corresponding fresh fruit and will be jam-packed with calories. Fruit juices or smoothies, on the other hand, are not as filling, and each glass represents multiple fruits that pile on the calories.