13 good fruits for any weight loss plan

Fruit has a high nutritional value, and research shows that eating fruit daily can help you lose weight.

Because fruit contains a lot of fiber and water, they make you feel full, making you less likely to overeat. Grapefruit, apples, avocados and watermelon are among the best fruits to support weight loss plans.

This article discusses the best fruits for weight loss and how to include them in your diet.

Eating fruits to lose weight: which ones are best?

Fruit contains many antioxidants, vitamins, minerals and fiber, which are good for overall health. They are typically 80% to 90% water. The natural sugars in fruit can help satisfy sweet tooth cravings, while the fiber aids digestion. The high fiber and water content makes you feel full, so you are likely to eat less.

Fruits lower on the glycemic index

The glycemic index (GI) measures how quickly carbohydrates are broken down and affect blood sugar (sugar) levels. High GI foods are digested quickly and tend to raise blood sugar levels. Lower GI foods, such as fruit, are digested slowly, preventing blood sugar spikes and helping you feel full for longer. Lower GI fruits tend to be low in calories and high in fiber and water, which can help with weight management. Some of these are:

• Grapefruit: Half a grapefruit contains 53 calories, 12 grams (g) of sugar, almost 2 g of fiber and is 91% water. Research shows that eating fresh grapefruit can help you lose weight.
• Apples: A medium apple has 95 calories, 19 g of sugar and 3 g of fiber. High-fiber foods with a low GI, such as apples, can reduce blood sugar levels and help control weight.
• Avocados: A medium avocado contains about 240 calories. However, avocados contain very little sugar, only about 0.4 g per fruit. Eating avocados regularly is associated with a lower prevalence of obesity and helps reduce weight gain.
• Pears: A medium pear has 100 calories, 17 g of sugar and 5.5 g of fiber. They are among the best low-GI, high-fiber foods to prevent blood sugar spikes and weight gain.
• Raspberries: A cup of raspberries contains about 64 calories, 5 g of sugar, 8 g of fiber and about 86% water. The high-fiber, low-calorie combination helps control hunger and weight.
• Oranges: One orange contains approximately 62 calories, 12 g of sugar and 3 g of fiber. It also consists of approximately 87% water. Citrus flavonoids may be useful in treating obesity.
• Strawberries: In a cup of strawberries you get about 53 calories, 8 g of sugar and 3 g of fiber, with a water content of 91%.
• Bananas: One medium banana contains about 105 calories, 14 g of sugar and 3 g of fiber and is about 75% water. Research shows that bananas are associated with less weight gain, but this association is not as strong as with apples, pears and berries.
• Peaches: A medium peach has about 59 calories, 13 g of sugar and 2 g of fiber, with a water content of 89%.
• Melon: One cup of cantaloupe contains about 60 calories, 14 g of sugar and 2 g of fiber, and is more than 90% water.
• Kiwi: In one kiwi you get about 42 calories, 6 g of sugar and 2 g of fiber. It has a water content of 84%. Studies suggest that kiwifruit may be helpful in weight management.

Fruits higher on the glycemic index

Some fruits are higher on the glycemic index but can still support weight management when eaten in moderation.

One cup serving watermelon has about 46 calories and 9 g of sugar. It is also about 92% water, but contains less than a gram of fiber. That high water content can help curb hunger for several hours, and watermelon is a healthy alternative to processed snacks. Eating watermelon instead of low-fat cookies daily for four weeks was associated with lower body weight, lower body mass index (BMI), lower blood pressure and lower waist-to-hip ratio.

One cup serving pineapple has about 83 calories, 16 g sugar and 2 g fiber, plus 86% water. It may have a higher GI value, but it is effective at helping you feel full and is a healthy alternative to processed sugary snacks.

Are some fruits less ideal for weight loss?

Some fruits are fine in small portions, but not ideal for weight loss. For example:

• Dried fruit without added sugars is a healthy snack. But they pack a lot more calories and a lot more natural sugars into a much smaller portion. It’s easy to overeat dried fruit, which disrupts weight loss plans. And some dried fruits contain added sugars.
• Fruit juices tend to have higher sugar concentrations than whole fruits, which can spike your blood sugar levels. You can easily get a lot of extra calories through juices.
• Canned or frozen fruit It’s a healthy snack, but those packed in heavy syrup or with added sugars can sabotage weight management.

How to eat fruits to lose weight

If weight loss is your goal, simply adding fruit won’t help. Instead, use fruit as a substitute for sweets and other high-calorie foods with little nutritional value. Weight loss depends on taking in fewer calories than you burn. Most adults should aim for 1.5 to 2.5 cups of fruit daily.

There is no evidence that eating fruit at a certain time helps with weight loss. But whole fruit is the most likely to satisfy hunger and keep blood sugar levels from rising. Here are some ways to enjoy these fruits:

• Eat whole, fresh fruit as a snack.
• Try unsweetened canned or frozen fruit.
• Add some fruit to your meal (a healthy substitute for fries).
• Add fruit to foods such as cereal, oatmeal, yogurt and muffins.
• Make fruit smoothies, preferably with whole fruit, and be aware of other high-calorie ingredients.

It is usually best not to eat too much, but for most people it is difficult to eat too much fruit. On the other hand, too much fiber can lead to gastrointestinal complaints. And an all-fruit diet can leave you with nutritional deficiencies.

Fruit should be part of an overall balanced diet rich in vegetables, whole grains, dairy products, lean protein and regular exercise. No one food alone can help you achieve weight loss in a specific body area.

Resume

Most fruits are rich in nutrients and good for overall health. Because they are high in water and fiber, but low in fat and calories, they can help you control your weight. However, fruit alone will not help you lose weight. If the goal is to lose weight, choose fruits to replace high-calorie sweets and processed foods.

Fruit should be part of a varied diet that includes vegetables, whole grains, lean proteins and dairy products.