The Top 9 Fruits for Weight Loss

Following a balanced diet along with doing regular exercise are the key elements of a weight loss plan. A balanced diet that is rich in fruits is a fundamental strategy for a healthy weight loss. Fruits are packed with essential vitamins, minerals, and antioxidants. They are also rich in fibres which promotes early satiety.

However, not all fruits contain equal proportions of nutrition and calories. In this article, we will discuss the top nine fruits that have been scientifically and medically approved for incorporation into diet for a healthy weight loss.

1. Grapefruit:

Grapefruit has long been proclaimed as a weight loss food. The higher water content in grapefruit promotes feeling of fullness. This citrus fruit is hydrating, low in calories and packed with vitamin C. 100 grams of grapefruit contain only 42 calories and it provides 50% of the daily value of vitamin C. Vitamin C has antioxidant and anti-inflammatory properties that protects against diabetes and heart disease.

Grapefruit also contains compounds called flavonoids which improve insulin sensitivity and aid in weight loss. Flavonoids slowly releases sugar into the blood stream and prevent sudden spikes in blood sugar.

A study published in Metabolism concluded that participants who consumed grapefruit before meals had a greater weight loss as compared to those who did not.

2. Oranges:

It is another citrus fruit, like grapefruit, that support weight loss. Oranges are low in calories with high vitamin C and fibre content. The high-water content and fibres in an orange aid in slow digestion and promote the feeling of fullness. Additionally, oranges also provide smaller amounts of calcium and thiamine (vitamin B₁).

Oranges contain flavonoids and carotenoids that has anti-oxidant properties. Hesperidin is a citrus flavonoid that lowers the blood pressure, treats metabolic disorders, and promote healing.

A medium size orange contains 90% of the daily value of vitamin C. This high vitamin C content in oranges is believed to cause increased oxidation of the body fats during intense exercise. To support this statement, A study published in Nutrients concluded that individuals with sufficient intake of vitamin C had lower risk of metabolic syndrome than those who did not.

3. Apple:

An old saying goes, “an apple a day keeps the doctor away”, who would have thought that it keeps the extra weight away as well.

Apples are low in calories and high in fibre. One must be questioning the sweetened content in the apple that is supposed to aid in weight gain? The sugar in apples is primarily in the form of fructose that does add to the overall calorie content of an apple. However, several factors contribute to why the sugar in apples does not cause significant weight gain that we will discuss here.

Apples are high in dietary fibre that eases up the digestion and delays the absorption of its sugar content. This action helps with preventing rapid spikes in the blood sugar and reduces its likelihood of storage in the form of glycogen or fats.

Next, apples have a high-water content. It increases the satiety and reduce the overall calorie content by preventing overeating. This low energy density food is a filling snack option as apples provide fewer calories per gram as compared to other sweet fruits.

4. Berries:

Berries are a group of small bombs of juicy fruits. This group contains strawberries, blueberries, raspberries, and blackberries. These fruits are both nutritious and delicious and that is more than one can ask for in a healthy weight loss plan. Polyphenols are the antioxidants found in berries that have been linked to weight loss.

Fruits with low glycaemic index are a superior pick for individuals who watch their plate and weight.  Interestingly, berries also have a low glycaemic index which means that they have the least impact on blood sugar levels. To further support this statement, a study published in The American Journal of Clinical Nutrition stated that the participants of their study who consumed berries daily had increase in their serum high density lipoprotein (HDL) which is a good cholesterol. This confirms the role of berries in preventing the obesity and working towards better heart health.

5. Kiwifruit:

Ah, here comes a unique fruit. Kiwifruit is a nutrient-dense fruit that has numerous health benefits. It is rich in fibre, potassium, vitamin K and vitamin C. Why is it unique? Well to me, it looks like a cucumber when cut in half and taste like berries but rich in potassium and vitamin K.

The high fibre content in kiwi promotes early satiety but is it even possible to have enough of a kiwifruit? It is both nutritious and delicious with fat oxidation properties. It also helps in regulation of digestion and facilitate weight loss. A study published in Nutrition Research and Practice found that participants who consumed kiwifruit daily observed improvements in weight loss with its particular effect on reducing the waist circumference and alleviating the insulin resistance.

6. Stone Fruits:

This group of fruits include cherries, peaches, plums, and apricots. Stone fruits are called so since their fruit flesh is wrapped around a stony core or seed. Stony fruits, or drupes, are low in calories along with a high fibre content.

It is a healthy snacking option as compared to other foods such as a processed snack or dessert. A medium sized peach contains around 60 calories that is fulfilling during any time of the day. These fruits are also densely packed with nutrients that regulate the various functions in our body. The low glycaemic index of these fruits makes it an ideal choice for weight loss plans.

7. Watermelon:

This is another day of me thanking the nature for bringing a super hydrating fruit as a watermelon is, in summers. Watermelons are fresh and support the weight loss efforts. The high fibre and water content makes it a filling snack option.

Citrulline is a compound in watermelon that boosts the exercise performance and reduce muscle soreness during or after an intense workout. This statement is further confirmed in a study article published in The Journal of Nutrition that reported improved exercise performance and muscle strengthening in individuals who consumed fresh watermelon juice daily.

8. Papaya:

Papaya is a tropical fruit rich in digestive enzymes that mediate the process of digestion. The enzyme papain in papaya helps in prevention of constipation by regulating the gut motility. Moreover, Papaya is low in calories but rich in essential nutrients such as vitamin A, folate and potassium that prevent deficiencies in cases of individuals on a calorie deficit diet plan. It has a range of health benefits that includes protection against heart diseases as well.

Papaya aids in weight loss by supporting the digestive system. It has all the essential fibres that promote early satiety and reduces overeating. It has high nutritional content that slowly and completely gets absorbed into the bloodstream. This slow digestion signals the brain to maintain the feeling of fullness and send message of a gut so busy to welcome anything else for now.

9. Avocados:

Avocado is a fruit, but it is often considered as a vegetable due to its savoury taste. A medium sized avocado is a nutritional dynamo since it contains a list of essential nutrients that are perfect for a weight loss diet plan. It has healthy monosaturated fats that are beneficial for people struggling with obesity and heart disorders. Avocados are a good source of dietary fibres that adds to the feeling of fullness. It is also rich in potassium, fat soluble vitamins (E and K), vitamin C and magnesium.

Interestingly, it also contains phytochemicals such as beta-sitosterol and glutathione that lowers the cholesterol and acts as a powerful antioxidant respectively. The exceptional richness of avocados in nutrition and health promotion makes them a standout choice for health and wellness.

A cross-sectional study published in Nutritional Journal found that individuals who consumed avocado with their meals had lower risk of metabolic disorders, found reduction in weight and waist circumference as compared to the non-consumers of avocado.

People Also Ask:

Are there any specific ways to consume these fruits to maximize their weight loss benefits?

Certainly, incorporate the mentioned fruits into smoothies or salads to increase fibre intake. Choose whole foods over fruit juices to gain all the fibre it contains.

Are frozen or dried version of these fruits equally beneficial for weight loss?

Frozen and dried version of these fruits are equally effective and beneficial for weight loss since the fibre and nutritional content does not change. Welzo recommends home based methods of preserving these fruits into frozen or dried varieties to avoid processed versions in the market that are often sweetened and contain extra calories.

Bottom Line:

Fruits are nature’s candies but with no significant risk of metabolic disorders such as diabetes and obesity. Fruits are a healthy snack in weight loss plans that elevates the mood and promote satiety. Welzo enlisted the top 9 fruits for weight loss that includes apples, grapefruit, oranges, peaches, cherries, kiwifruit, papaya, avocado, berries, and watermelon. The mention of these fruits is based on scientific studies that have resulted in a healthier weight loss in its participants.