The struggle to lose weight is real! But what is even more frustrating is the amount of effort and money going into following fad diets which have no great outcomes. If you are can relate to this problem, then we have good news for you! Instead of buying exotic ingredients, you can now rely on easily available and affordable fruits for weight loss. Surprised to hear this? Well, it’s true!
With a nutrient-rich profile that boasts of high dietary fiber, vitamins and minerals, fruits promote faster weight loss results. However, not all fruits are your friends! This article explains the 30 Best Weight Loss Fruits which will help you shed extra weight and bring back your confidence!
Are Fruits Good for Weight Loss?
Many weight loss diet programs recommend eating at least one or two portions of whole fruits per day. There is a good reason behind this! Studies show that most fruits have anti-obesity effects on the human body. It is known that regular consumption of fruits contributes to a reduced risk of weight gain and its associated diseases like diabetes and heart problems. (1)
Here are some of the major benefits of eating fruits for weight loss:
- Fruits are an important source of soluble and insoluble dietary fiber, which plays a crucial role in speeding up your digestion and metabolic rate.
- They also contain key nutrients like vitamins and minerals, which are essential for the well-being of your body.
- The natural sugars present in them reduce your hunger cravings and keep you full for long.
- Certain fruits are also low in calories and high in nutrition, which can create a calorie deficit in the body.
- As they are high in water content, fruits can also hydrate your system and cleanse it from inside.
Best Fruits Available in India to Help with Weight Loss
Are you curious about the list of fruits for weight loss and fat burn? Read along!
1. Berries Good for Weight Loss:
Experts recommend indulging in a cup of berries instead of calorie-dense snacks for effective weight management. Berries like blueberries, raspberries etc. are low in calories (approx. 84 cals per cup) but rich in nutrition. The mildly tart and sweet taste of berries can satiate your dessert cravings and keep you feeling full for a couple of hours. Berries are also abundant in a variety of antioxidants and phytochemicals which have a positive impact on lipid profile levels and overall weight reduction.
2. Papaya for Weight Loss:
Papaya is a popular tropical fruit hailed for its weight loss benefits. It is a low-calorie fruit that offers just 120 calories in 100gms serving. Dietary fiber, which is one of the key constituents in Papaya alleviates stomach problems. Additionally, Papaya contains an enzyme called Papain, which is a digestive enzyme. The agent improves digestion and contributes to better gut health and increases protein absorption by the body.
3. Guava Help in Weight Loss:
Guava is one of the best Indian fruits to eat for weight loss. It has a low glycaemic index compared to many other fruits, so even diabetics can enjoy it without guilt. Also, each medium-sized fruit offers just about 37 calories along with a whopping 12% of dietary fibre. These fruits are incredibly filling and keep you satiated for long, making them perfect weight loss snacks. They are also packed with high amounts of vitamins and minerals for better nutrition.
4. Pear for Weight Loss:
When we talk of weight loss, dietary fibre is the key component that decides a fruit’s effectiveness. Pears are one of the most fiber-rich foods which can help you meet your health goals. A medium-sized pear offers 6gms of dietary fiber which is about 21% of your DV. These fruits also contain a wide range of essential antioxidants and plant compounds which support the weight loss process. Additionally, they contain minerals like potassium which is important for muscle activeness to support a physical workout program.
5. Banana Benefits for Weight Loss:
Bananas may be high in calories, but that doesn’t make them any bad fruits for weight loss! In fact, there are many ways in which these fruits can help you shed those extra pounds. Each banana contains about 105 calories, making them energy-dense fruits. They offer a quick dose of energy, along with satisfying your hunger levels. Also, Bananas are rich in dietary fiber along with other minerals like potassium which can help you maintain healthy body weight.
6. Kiwi Fruit Benefits for Weight Loss:
Kiwis are regarded as one of the best weight loss and fat burning fruits. They are low-calorie fruits that offer 61 calories per 100gms, in addition to being low-GI foods. Furthermore, they are packed with Vitamin C, which can oxidize more fat during a workout program. Also, the fruit comprises both soluble and insoluble fibres which support better digestion and metabolism.
7. Apples for Weight Loss:
Apples are one of the best fruits that help you lose weight thanks to their appetite suppressant properties. These fruits are laden with dietary fiber with an offering of 2.4 gms per 100gms of serving. A type of fiber called Pectin present in apples reduces hunger pangs by delaying stomach emptying and slowing down digestion. Additionally, apples are also low-calorie fruits that offer 26 calories per 100gms. Apples also contain a significant number of polyphenols and flavonoids, which have shown positive effects in reducing cholesterol levels.
8. Avocado for Weight Loss:
Avocado fruits are the latest sensation in the health industry with the increasing buzz on their benefits. Avocados are healthy fruits for weight loss, although they offer about 160 calories in just 100gms. They contain good fats like omega fatty acids and other nutrients which improve your lipid profile levels. A study also shows that people who regularly consumed Avocados in their diet had a reduced risk of metabolic syndrome which is linked to obesity (3). As long as you stick to the portions, Avocados can act as healthy fat replacements in your regular diet.
9. Grapefruit Help in Weight Loss:
Many studies have confirmed that grapefruits are excellent fruits for weight loss. Grapefruits offer very low calories of just 37 Cals in a serving of half fruit. They are also high in dietary fiber which helps you meet almost 15% of your daily requirements. Studies also suggest that these juicy fruits can control blood cholesterol levels, along with cutting down your belly fat. The high water content in these fruits can satiate your hunger levels and keep you feeling fuller for longer.
10. Weight Loss with Coconut:
Is Coconut a fruit? Yes! Coconut is technically the fruit of the coconut tree but comes with a hard outer shell. Every element present inside this popular tropical fruit is beneficial to our body. Coconut water is linked with weight loss, as it can replace electrolytes during an intense workout. A few scientific studies show that the medium-chain triglycerides or MCT’s present in coconut meat may help in healthy body weight management without affecting the lipid profiles (5). However, be mindful of the quantity as coconut meat is a calorie-dense food!
11. Pomegranate:
Pomegranate is an antioxidant-rich fruit which can help you lose weight naturally. The edible parts of this fruit contain many types of polyphenols that can increase the body’s fat-burning process. Along with boosting overall body metabolism, these agents also exhibit appetite suppressant properties. Furthermore, Pomegranates are low-calorie foods which offer just 83 calories per 100gms of serving. The seeds of these fruits contain 4gms of dietary fiber for better digestion.
12. Orange:
Oranges are a boon to those who wish for healthy weight loss. They contain dietary fibre, which comes from three agents, namely pectin, lignin and cellulose. Out of them, pectin deserves a special mention, as it gives you a feeling of fullness after reaching the stomach. Eating oranges can also ward off constipation and reduce stomach bloating. Additionally, Oranges offer just 47 calories per 100gms serving, making them one of the best low-calorie fruits for weight loss.
13. Mango:
Mango is called “King of the fruits” for a good number of reasons. Apart from satisfying our taste buds, this summer fruit can also help in losing weight. Mango is filled with dietary fiber, which imparts better digestion and smooth bowel movements. With 60 calories per 100gms of serving, Mango is a perfect after-workout snack to re-energize the body. Certain studies also show that the phytochemicals present in Mango have fat suppressing properties. So, consume this summer fruit in moderation to shed extra weight.
14. Grapes:
Grapes are one of the best fat-burning fruits you can binge on! They are packed with insoluble fiber which promotes better weight loss. These tangy fruits are rich in antioxidants, particularly of an agent called resveratrol, which is linked to weight loss. Grapes also satiate you for a longer duration, with just 67 calories per 100gms of serving.
15. Pineapple:
Another tropical fruit that makes to the list of weight loss foods is pineapple. It is packed with fiber that can aid in better digestion and easy elimination of toxins. Pineapple also curbs your appetite and makes you want to give up on excess food. It contains an agent called Bromelain, which is associated with better digestion. Also, it offers just 50 calories per 100gms, making it the best fruit to indulge in!
16. Watermelon:
When we talk of a weight loss diet plan, watermelon surely makes it to the charts. This fruit offers a lower calorie count, with just 30 cals per 100gms of serving size. It contains 90% of water content, which can keep you hydrated and fuller for longer. There is an agent called amino acid arginine, which is linked to effective fat burn. The high amounts of dietary fiber improve digestion and alleviate stomach disorders.
17. Figs:
Figs are widely used in weight loss diets for their fat-burning properties. They contain certain digestion boosting enzymes like Ficin, which can help in the better breakdown of food particles and better absorption of nutrition. They also offer just 74 calories per 100gms of serving to keep you satisfied without the calorie guilt.
18. Honeydew Melon:
Honeydew melon is one of the best fruits for weight loss which give you can snack on guilt-free! A 100gms serving of honeydew melon offers just 36 calories, making it ideal for people who plan to lose weight. These sweet and delicious fruits contain about 90% of water, which composes of a number of electrolytes like sodium and potassium. Along with hydrating your body, honeydew melon also energizes it after an exercise program. The best part? These sweet and delicious goodies contain just 8gms of sugar! So, eat them to your heart’s content without worry about weight gain.
19. Rhubarb:
Although Rhubarb is technically a vegetable, it is a widely used fruit in many desserts, wines and other culinary delights. Despite its acidic taste, Rhubarb earns the popularity of being one of the best ‘fruits’ that can help you lose weight. It is a low-calorie fruit that offers just 21 calories per 100gms of serving. A study even suggests that Rhubarb extracts have a “prebiotic” effect on the gut flora, which is associated with a reduction in adiposity and overall weight. (2) Rhubarb also contains good amounts of dietary fiber, which can drop your cholesterol levels by a significant percentage.
20. Sweet Lemon or Mosambi:
Mosambi is a juicy Indian summer fruit that can help you lose weight. The low-calorie fruit offers just 43 Calories in 100 gms serving. The high amounts of dietary fiber present in the segments of sweet lime regulates bowel movements and alleviates constipation. The citric acid present in the juice of these fruits reduces food cravings and lowers your overall calorie intake. Additionally, Mosambi is a rich source of Vitamin C that is known to have quick fat-burning properties. Experts also suggest drinking unstrained mosambi juice on an empty stomach to speed up the body metabolic rate.
21. Custard Apple:
Despite being quite high in calories, the Custard apple is regarded as one of the best fruits for losing weight. Custard Apple or Sitaphal is a tasty fruit that is loaded with dietary fiber that can speed up your digestion process. Additionally, Sitaphal pulp contains high amounts of phytochemicals which can facilitate weight loss and curb obesity. However, a 100gms serving of this fruit contains about 94 calories. So you should be mindful about the quantity you consume per day!
22. Lemon:
Lemons are one of the healthiest fat loss fruits which offer just 29 Cals per 100gms of serving. They are rich in Vitamin C, which can increase the fat burning process in the body. According to a study, lemons are rich in many types of polyphenols, which have obesity suppressant properties. The agents improve insulin resistance and lipid metabolism which are essential to losing weight (4). The best way to use lemon for weight loss is by drinking its juice along with warm water on an empty stomach.
23. Tomato:
Tomatoes are one of the best fat-reducing fruits which offer just 18 calories per 100gms serving. Apart from being quite low in calories, Tomatoes also increase the feeling of fullness, thanks to its fiber-rich profile. These fruits are also a good source of key amino acids like Carnitine which is known as a ‘fat burner’. Besides, the high amounts of lycopene, an antioxidant present in Tomatoes, can accentuate weight loss by reducing oxidative stress on the cells.
24. Peach:
Peaches are one of the best fruits to eat for weight loss. They are known for their incredibly delicious golden-coloured pulp, which offers an array of nutritional benefits. Peaches are low-calorie fruits with just about 39 calories in 100gms of serving size. These fruits also contain a healthy mix of soluble and insoluble dietary fiber, which can improve digestion and suppress your hunger levels.
25. Plums:
Plums are a type of stone fruit, renowned for their deliciously sweet and tart taste. They are low-cal foods that offer about 30 calories for one medium-sized fruit. Each ripe plum is packed with nutrition, which includes high dietary fibre, vitamins and minerals. They also contain high water content to hydrate your body and keep you full for longer durations. The natural sugars present in plums can boost your energy levels to support a workout program.
26. Black Cherries:
Cherries are your best bet when it comes to weight loss or abdominal fat reduction. Especially, the black variety is packed with antioxidants that are extremely good for your body. Cherries are also low-calorie fruits which give around 90 cal per 100 gms of serving. These natural weight loss fruits are also known to improve your metabolism and digestion rate.
27. Garcinia Cambogia:
Garcinia Cambogia is really effective when it comes to weight loss. Although not quite known to the Indian audience, it is a tropical fruit that is called Malabar Tamarind. Garcinia is slowly gaining popularity as a weight loss supplement due to its fat blocking properties. A study shows that this weight loss fruit contains an agent called Hydroxycitric acid (HCA), which can block fat-making enzymes to help you reduce weight (6).
28. Durian:
Durian is a strong-smelling fruit that is grown in tropical climates. It is calorie-dense and makes for a perfect meal replacement option. A portion of this fruit can pretty much cover up your daily calorie count and nutritional requirements. The heavy water content and mineral deposits in the fruit can increase satiety and keep your hunger pangs at bay.
29. Passion Fruit:
Passion fruit is a sweet-smelling fruit that has a hardcover on the outside and pulpy seeds. A medium-sized fruit offers just about 18 calories, making it a perfect diet food. The edible seeds are packed with nutrition, especially dietary fiber that can control your appetite and also give you a feeling of fullness for a long. Additionally, the fruit contains high amounts of polyphenols which can support your weight loss goals.
30. Apricot:
Apricots are excellent low-calorie foods which offer just 48 calories per 100gms of serving. They are also rich in natural fruit sugars, which can keep all your sweet cravings under control. Apricots also contain high dietary fiber which is essential for smooth bowel movements and improved metabolism.
What is the Best Time to Eat Fruits to Lose Weight?
To maximize the weight loss benefits of fruits, experts recommend having them in the morning hours. The reason? We are physically active in the mornings, which aids in better calorie consumption. You can also have them an hour before a workout program to energize the body and effectively burn calories. Taking fruits after a heavy meal or before going to bed can reverse these benefits and lead to weight gain instead.
Those are some of the best fruits for weight loss and fat burn you can start binging on! However, it’s important to track your overall calorie count for better results. For better results, give preference to seasonally available fresh, whole fruits instead of canned fruits or juices!
DISCLAIMER: The information written in this article is purely for the informational purpose(s) only. The article is not an alternative to a medical opinion of a qualified doctor or a nutritionist. You must consult a specialist to understand more information on this subject. Stylesatlife does not take any responsibility for the accuracy of information furnished in the article.
FAQs:
1. How much quantity of fruit should I eat per day for weight loss?
Ans: The quantity depends on the type of fruit and the total calories they offer. For example, fruits like watermelon are low in calories, so you can have 2-3 cups daily. Fruits like custard apple or durian which are calorie-dense must be consumed in moderation. If you are planning to eat more fruits then cut down other meals during the day to balance the calorie count.
2. What is the best way to speed up weight loss results with fruits?
Ans: To lose weight quickly, try to create a calorie deficit in the body. This means you must burn more calories than you consume. When you are on a fruit diet, try to take up a moderately intense workout for faster calorie burn. Keep yourself physically active by doing some form of exercise like walking, cycling etc. along with gym workouts.
3. Can weight loss fruits make me diabetic?
Ans: Although fruits are rich in natural sugars, they are healthier options for sugar-laden desserts. If you have a risk of diabetes, then go for low GI fruits like cherries, apples, kiwis, berries, watermelon etc. Most of these fruits also contain high dietary fiber, which can prevent blood sugar spikes.
