Top 17 Fruits for Weight Loss

When it comes to adopting a healthier lifestyle, fruits are the first thing that comes to our minds. They are the ultimate table turners and act as versatile foods that you can use to prepare jams, juices, and shakes. Moreover, fresh and dried pieces of fruit make great toppings for overnight oats, salads, and cakes. Pro tip: You can also make tea using fruit such as apples, peaches, and lemons.

However, due to their naturally sweet and almost dessert-like flavour, some people often confuse them with refined sugar, feeling they might harm their health. Nonetheless, fruits are excellent for our health. What most people know but don’t believe is that fruits might help lose weight. You may include fruits such as apples, watermelon, blueberries, pears, etc in your diet to effectively manage weight.

Can’t believe what you just read? Here are the top 17 fruits for weight loss that will amaze you like never before.

1. Pineapple

Pineapple is a golden-looking tropical fruit known for its delicious sweet and sour taste and fragrant smell. It is a versatile food that you can use as a topping for pizzas, sundaes, and ice creams. It is packed with a wide range of nutrients and is low in cholesterol and sodium. Pineapple acts as the perfect and healthy snack option. It is a high amount of bromelain, a natural digestive enzyme that helps you digest proteins. It helps improve digestion and bowel movement. Bromelain is also an anti-inflammatory agent that might help you stomach cramps and upset stomach. It also improves gut bacteria, which might be suitable for weight management.

2. Papaya

Papaya is a favorite summer fruit in India. Known as “Papeeta” in Hindi, a serving of 100 grams of fresh papaya contain about 2.28 grams of dietary fibre ^[1]. Some studies even suggest that consuming papaya daily might benefit weight loss. Paired with a low-calorie diet and an active lifestyle that includes physical exercise such as yoga, papaya might help reduce BMI. ^[2]

Additionally, papaya contains papain, a unique enzyme, which might aid its fat-burning and weight-loss properties. This enzyme might help break down proteins, which allows your body to absorb more nutrients and aid in quick digestion.

3. Apple

An apple a day keeps the doctor away and might help reduce weight. Intrigued? Researchers believe adding apples to a balanced diet may encourage weight loss and help shed some kilos.

Apples fall in the low-energy density fruits category, which means that they have low calories per gram of weight. In other words, you get to enjoy more quantity of this crunchy and juicy fruit without worrying about the calories. This benefit might make them a great addition to your diet if you are struggling with weight loss. ^[3]

4. Banana

Bananas are a popular pre-workout snack for every gym rat. They give you a natural energy boost and are high in potassium and magnesium, which might keep you energized throughout an intense workout. Although bananas are known for bulking up, they might help maintain weight. How?

Bananas are rich in fibre, a key player in maintaining good bowel movements and digestive health. Studies show that fibre-rich diet might aid in the weight loss journey and reduce body weight. It might be because the fibre content of bananas keeps you feeling full for longer and result in less calorie consumption. You can add this versatile ingredient to your fruit salads, bake cupcakes, or blend it with milk to make fulfilling shakes.

Moreover, a study shows that people who consumed a potassium-rich diet lost more weight than the other group. People who consume more potassium might have lower rates of obesity.^[4]

Is Banana for weight loss or weight gain?

A popular opinion about bananas is that they help gain weight. Although it might be true, there is a plot twist.

We are talking about the health benefits of bananas that might aid in weight loss. Rubbing your eyes to confirm what you just read? Well, it all depends on how you eat them. For instance, consuming bananas with milk and an assorted mix of crunchy and nutritious seeds and nuts might help you gain weight.

Contrarily, bananas are rich in fibre, a key player in maintaining good bowel movements and digestive health. Studies show that a  fibre-rich diet might aid in weight loss and reduce body weight by keeping you full for longer. It may also eventually result in less calorie consumption. You can add this versatile ingredient to your fruit salads or bake cupcakes for evening snacks.

Moreover, a study shows that people who consumed a potassium-rich diet lost more weight than the other group. People who consume more potassium might have lower rates of obesity. [5]

So, it depends on how you eat bananas! You might try eating them without added milk or nuts for weight loss!

5. Watermelon

Watermelon, also known as “tarbooj” in Hindi, is a delicious and juicy fruit known for its myriad health benefits. Compared with a low-fat cookie snack, people who consumed watermelon showed a decrease in body weight and BMI.

One reason might be its high fibre and water, which makes you feel fulfilled and reduces the need to eat another meal. You can easily check the fibre ratio of your food on My Meal Plan by Aashirvaad Atta and adjust the quantity of watermelon in your diet accordingly.

Moreover, consuming fresh fruit might provide more satiety than juice. It may increase your adiponectin levels; a hormone released by fat cells, and thus promote weight loss. ^[5]

Looking for a new refreshing drink? Try blending fresh watermelon fruit with mint leaves, black salt, and ice cubes.

6. Pears

Pears are a high-fibre fruit that is low in fat and rich in water content. This crunchy and juicy fruit keeps you hydrated in scorching heat and might help maintain body weight. Its fibre content may keep you feeling full for hours, which in turn reduces the need to eat frequently. In this way, you might see a reduction in your overall calorie intake.

Another study suggests that adding pears to your diet might help with weight loss. It showed that people who consumed pears experienced a decrease in their weight. This might be due to its rich potassium content, which is associated with greater weight loss than people with lesser potassium intake. ^[6][7]

7. Amla

Amla is one of the most powerful superheroes in Indian kitchens. It may help improve eyesight, lower cholesterol, and aid in weight loss. Amla is readily available during the winter season. You can chop it into small pieces, remove the seed, and blend it with some fresh mint leaves, water, and lemon juice to make a refreshing drink and treat your body with its goodness.

Moreover, 100 grams of raw amla provide 4.3 grams of dietary fibre, essential to prevent constipation and improve bowel movements. ^[1] Eating a fibre-rich diet may keep you feeling full without loading calories in your body and reduce the need to consume frequent meals. It may also slow down the pace of how quickly your stomach gets empty. ^[8]

Here is an interesting fact: amla is also a rich source of Vitamin C, with a 100-gram portion providing about 27.7 mg. ^[9] It may prevent scurvy, relieve the symptoms of the common cold, and boost immunity. ^[10]

8. Kiwi

Apart from apples, kiwi is also a great example of a low-energy-density fruit, making it an excellent choice for weight management. This means that you get to enjoy more fruit every day in return for fewer calories per gram. Kiwi is also high in potassium and folate, which might further assist in effective weight loss.

Kiwi is also a rich source of Vitamin C, which is essential to boosting immunity ^[9], wound healing ^[10], and managing high blood pressure ^[11].  Moreover, it is a natural whole food, which may slow down the digestion of complex carbohydrates and help lose weight. Eating kiwi every day might help reduce body fat mass. ^[12]

9. Blueberries

Do you like blueberries’ sweet and tangy taste as a topping for your morning oats and pancakes? Well, they might be a great option for your weight loss journey. How?

Studies show that people who consume blueberries are less prone to gain weight. This health benefit might be anthocyanin found in blueberries, which leads to less weight gain and effective weight management. Since obesity and overweight are among the major causes of numerous heart-related diseases, consuming blueberries might also support cardiovascular health. ^[13]

10. Orange

Orange is a favorite fruit in India, consumed mainly in the winter season. It is a refreshing and juicy fruit that might prove to be a helpful addition to your weight loss journey.

Studies show that drinking orange juice every day while following a calorie-restricted diet might help lose some weight. Moreover, it also showed that people who followed this method saw a reduction in cholesterol and an improvement in insulin resistance. Pretty amazing, right? ^[14]

Citrus fruits like oranges are full of folate. Interestingly, low folate levels are also linked to increased body weight and excess fat accumulation in the lower torso or around the abdominal area. So, whether you enjoy oranges in your fruit salad or in the juice form, they might support your weight loss journey. ^[15]

11. Guava

Guava is another favorite fruit in India, typically enjoyed with black salt and red chilli powder for a lip-smacking taste. With 8.59 grams of fibre and 135 kJ of energy in a 100-gram serving ^[16], guava is surely a nutrient-rich choice. It also has a small amount of sugar, making it a perfect snack to munch on and feel fulfilled for hours without resorting to unhealthy snacks.

Guava is also packed with nutrients, which may help regulate metabolism. It is a low GI fruit, which does not raise blood sugar levels in your body and might help manage weight.

12. Grapefruit

Grapefruit is a tangy and juicy citrus fruit known for its vibrant color and amazing taste. Studies show that eating fresh grapefruit or grapefruit juice before meals might lead to significant weight loss.

However, the exact reason behind this health benefit of grapefruit is not known. Despite that, it could be because of its high water content and compounds that might affect your appetite and reduce the intake of calories. ^[17]

13. Muskmelon

With over 92.97 grams of water content in a serving of 100 grams ^[18], muskmelon may hydrate your body like nothing else. It is also high in energy and nutrients such as potassium, Vitamin C, Vitamin A, and folate, which might help lose weight as low folate levels are linked to obesity in individuals.

One study found that obese and overweight people had lower folate intake as compared to others. In this way, eating muskmelon or drinking its juice might provide you with nutrients and promote weight loss. ^[19]

14. Grapes

Grapes are bite-sized sweet and sour fruits that go perfectly with fruit salads, juice, and ice creams. They have been found beneficial for people struggling with weight loss.

A study showed that consumption of fresh grape juice helped in weight loss. It also reduces BMI and waist circumference, promoting a healthier lifestyle. ^[20] Grapes are also high in water and energy and low in calories, making them a perfect snack option.

Moreover, their fibre content keeps you full for hours and reduces the need to consume meals more frequently. The skin of grapes contains resveratrol antioxidants, which are known to aid in weight loss. ^[21]

15. Peaches

Peaches are another juicy and tasty fruit option that might help you shed some weight. They are packed with Vitamins A and C, antioxidants, and phenolic compounds, which may accelerate weight loss.

Moreover, peaches are also full of dietary fibre, which may improve digestion and ensure smooth bowel movements. With fewer calories, high water content, and flavonoids, eating peaches every day might improve metabolism and aid in weight loss.

16. Raspberries

Raspberries are a rich source of raspberry ketone, a type of naturally occurring phenolic compound. It is known to provide numerous health benefits, including weight loss.

Consuming raspberries every day might help reduce fat accumulation around the abdominal organs. Moreover, it might also aid fat burning and keep you looking healthy and happy. ^[22]

17. Mangoes

Mangoes are juicy, fragrant, and pulpy. They are rich in fibre and polyphenols, which are natural compounds recognized for their antioxidant properties.

These polyphenols in mangoes might induce the feeling of fullness, which may lead to a decrease in calorie intake. Moreover, polyphenols might also affect energy expenditure and fat breakdown in our bodies.^[23][24]

Final Thoughts

Including a variety of fruits in your diet might be an effective and delicious way to get the goodness of nutrients and support your weight loss journey. Fruits like apples, watermelons, and kiwi are low-calorie options packed with nutrients and dietary fibre to ensure holistic well-being.

You can consume these fruits as snacks, make juice and smoothies, or use them as a topping for your morning toasts and oatmeal. This will help you replace unhealthy fried foods with healthier options that might aid in your weight loss journey, refresh your mind, and nourish your body with vital nutrients.

So, the next time you crave something sweet, reach out to a juicy piece of your favorite fruit and enjoy its goodness.

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