post 6 Best Fruits for Weight Loss (According to Nutritionist)

6 Best Fruits for Weight Loss (According to Nutritionist)

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: January 27, 2024
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The good news:

You may eat fruit when trying to lose weight.

Not all sugar is equal, and fruits are among the best sources of essential antioxidants, vitamins, and minerals.

As a certified personal trainer, I have asked a group of nutritionists to provide more information and learn which fruit is best to indulge in moderation to stabilize your blood glucose, boost fullness, and aid weight loss naturally.

Read on to find out about the best nutritionist-approved fruit high in fiber, nutrients, and flavor and low in calories and carbs to help you lose weight.

Quick Summary

  • Incorporate nutrient-dense, low-calorie, low-sugar, and high-fiber fruits like grapefruit, berries, melons, apples, pears, and tomatoes into your weight loss plan for effective results.
  • Most fruits have anti-obesity effects, promote weight loss, and prevent chronic conditions.
  • According to one of the studies found on the National Center for Biotechnology Information website, eating grapefruit or drinking grapefruit juice before meals can help people decrease their calorie intake and weight by 7.1% on average, alongside other health benefits.
  • In my experience, adding fruits to your diet can be a game-changer for achieving weight loss goals.

Which Fruit Is Best for Burning Fat?

The best fruits for burning fat effectively are those that are nutrient-dense, low in calories and sugar, and high in fiber.

The following delicious and nutritious fruits can be a great addition to your weight loss plan and healthy diet if you’re trying to lose weight.

Incorporating fruits into your diet can be a game-changer when it comes to achieving your lose weight goals.

Not only are fruits packed with essential nutrients, but they also offer a wide range of options to help you shed those extra pounds. For effective lose weight, consider including fruits like grapefruit, known for its metabolism-boosting properties.

1. Citrus Fruits

slices of lemon and grapefruit

Grapefruit is low in calories and rich in Fiber, Vitamin C, Vitamin A, Folate, Magnesium, Lycopene, and other phytochemicals ideal for quickly reducing belly fat, lowering high cholesterol levels, blood pressure, fighting insulin resistance, and more.

One study from the PubMed website has found that the bellies of people who ate half a grapefruit before every meal shrunk by up to one inch [1]. Another study from the PubMed website has found similar satisfying results - overweight people lost around 5kg in 12 weeks [2].

More research from the National Center for Biotechnology Information website has also proven that eating grapefruit or drinking grapefruit juice before meals can help people decrease their calorie intake and weight by 7.1% on average, alongside other health benefits [3].

By eating half a grapefruit, you consume 2.5 grams of fiber and 65 calories [4]. Based on my experience, I advise adding it to your morning oatmeal, smoothie, or Greek yogurt guilt-free.

Lemon is another rich source of Fiber, Vitamin C, Flavonoids, and antioxidants, that help you keep optimal metabolism of carbs and stay full for longer while losing weight.

Drinking a glass of warm water flavored with lemon before breakfast may improve digestion, detoxify the liver, alkalize the body, and prevent fat accumulation.

Drinking lemon water instead of soda may save you up to 200 calories and 20 grams of sugar. Limes, oranges, and other citrus fruits may provide the same gains as lemons.

“Avoid orange juice and eat a whole or cut-up orange instead. Also, oranges are packed with vitamin C, which offer several health benefits, like boosting your immune system, helping your body make collagen, and aiding with iron absorption.”

- Maggie Michalczyk, R.D.

(Although non-citrus, kiwi also contains lots of fiber, vitamin C, vitamin E, Folate, and other beneficial compounds proven to trim your waist.)


2. Berries

bowl of fresh strawberries, and a stack of black berries

Based on my research, strawberries, blueberries, raspberries, blackberries, cranberries, acai, and other berries are:

  • Extremely low in carbs
  • Super high in fiber and water
  • Loaded with Vitamin C, Vitamin K, and Manganese, Potassium, and other vital antioxidants and polyphenols that may block fat forming

One cup of berries (serving) includes:

  • Strawberries: fiber - 3g, 48 calories
  • Blueberries: fiber - 3.6g, 86 calories
  • Blackberries: fiber - 8g, 65 calories
  • Raspberries: fiber - 9.8g, 78 calories

Besides the lowest GI of all fruits (making them effective fat-burning fruit picks), berries help overweight people lower inflammation, improve cholesterol levels and blood pressure [5] [6].


3. Melons

freshly sliced honeydew, and a half cut of watermelon

Honeydew Melon and Watermelon are loaded with Fiber, Lycopene, Beta-Carotene, Potassium, Vitamin C, Vitamin A and other powerful antioxidants to support healthy digestion, keep you hydrated and help shed a few extra pounds (as long as you mind the portion size because of high Glycaemic Index).

Being over 90% water, watermelon fills you up quickly, at least in my experience. In addition, it contains Arginine, an amino acid that supports belly fat burning, and Potassium, vital for normal muscle function.

A 150g serving (one cup) of fresh watermelon contains around:

  • 9g sugar
  • 11g carbs
  •  0.6g fiber
  •  50 calories

"While melons contain a lot of water, which can support weight loss, watermelon has a high GI, so portion control is important."

- Elise Mandl, BSc, Msc, APD, an Australian accredited practicing dietitian


4. Apples and Pears

close up image of apples and pears

Compared to many other crunchy snacks, apples and pears have the highest levels of flavonoids and fiber (4-6g per apple or pear/serving), particularly pectin that breaks down slowly to curb hunger [7].

Pectin also improves gut health and supports weight loss by blocking fat absorption in cells [8] [9].

For extra fiber to feel full longer and burn more calories, chew raw, crunchy apples and pears with the peel.

You can lose weight and manage body fat by eating apples and pears. These fruits are satisfyingly crunchy and packed with essential nutrients that support your health and fitness goals.

To maximize the benefits, enjoy raw, crunchy apples and pears with the peel intact, as this adds extra fiber, helping you feel satiated for longer periods while enhancing calorie burn.


5. Stone Fruits

peaches, nectarines and cherries in a collage

Stone fruits or drupes like peaches, apricots, nectarines, cherries, plums, and other similar fleshy seasonal fruit with a pit or stone inside make a great Nutrient-dense, Low-calorie, Low-GI, Low-carb and Weight-loss-friendly snack.

Each fruit provides some essential vitamins and minerals that contribute to your overall health and weight loss.

A study has found that consuming tart cherries may reduce abdominal fat percentage, hypertension, and other metabolic or insulin resistance syndrome symptoms [10].

Another research has concluded that compounds from peaches, plums, and nectarines may lower the risk of inflammation, diabetes, and other obesity-related conditions [11].

Even better: 

They’re sweet despite being the lowest in fruit sugar.


6. Tomatoes

3 pieces of fresh tomatoes

Tomatoes are packed with flavonoids that fight leptin in your body. Based on my experience, they are excellent for weight loss.

Another powerful compound in a tomato that helps you lower lipids in blood and shed extra pounds faster is 9-oxo-ODA. Tomatoes also stimulate carnitine production, an organic amino acid crucial for regulating your fatty acid and energy metabolism to help burn belly fat.

(But stay away from ketchup or canned tomatoes full of sugar and preservatives.)


 

How Can Fruit Help You Lose Weight?

man holding up an apple while thinking, and a woman holding up a thumbs up and her loose pants

Fruit aids in weight loss by preventing weight gain, reducing the risk of chronic diseases, and promoting a healthy diet when combined with regular exercise.

Research shows that eating fruits and vegetables prevents weight gain and chronic diseases and can substantially promote weight loss [12] [13].

Most fruits have anti-obesity effects, with studies showing that an increase of 100 g per day in whole fruit intake correlates with an average weight loss of 0.017 kg, promoting weight loss and preventing chronic conditions [14].

Here are a few ways fruit may promote weight loss if paired with regular exercise and a healthy, balanced diet (which includes two cups of fruit per day according to the Dietary Guidelines for Americans, 2020–2025) [15].

High Fiber and Water Content from Fruit Can Increase Satiety and Improve Digestion

Inefficient, sluggish metabolism and a digestive system clogged with refined sugar, processed foods, additives, and similar content often hamper a sustainable, healthy weight loss.

An important reason to bring fresh, whole fruit with high water content, fiber, and other nutrients to your healthy weight loss plan is that it helps:

  • Stimulate your metabolism
  • Make your digestive system work smoothly
  • Keep you hydrated and satiated for longer, preventing binge-eating and weight gain while enhancing weight loss.

Science links higher fiber intake with gut health and lower body weight due to increased satiety and reduced number of calories people consume [16].

One study published in The Journal of Nutrition has also concluded that “dietary fiber intake, independently of macronutrient and caloric intake, promotes weight loss and dietary adherence in adults with overweight or obesity consuming a calorie-restricted diet [17]."

Fruits with Lower Glycemic Index Help Balance Your Blood Sugar Levels

medical person checking a person's sugar blood level with a glucose meter

The Glycemic Index (GI) ranks the number of carbs in foods on a scale from zero to 100, measuring how quickly a particular food changes sugar levels in your bloodstream.

High-GI fruits and other food can cause harmful rapid blood sugar spikes and declines than lower-GI food.

As a result of sudden blood glucose increase and decrease, you may overeat because you often feel hungry quickly even after eating.

So, experts recommend consuming food with lower to moderate GI (up to 55-69) that allows better control of your blood glucose levels, appetite, and body weight.

Studies have also reported that a low-moderate GI dieting may help prevent :

  • Diabetes
  • Insulin resistance
  • Metabolic syndrome
  • Inflammation
  • Heart disease and various other diseases [18].

Luckily, most fruits have a low-to-moderate GI, meaning they can be on your dessert menu even throughout your weight loss process.

Natural Sugars from Fruit Can Help You Curb Sweet Cravings and Reduce Calorie Intake

The natural fruit sweetness may help satisfy your sweet tooth and keep unhealthy carb and sugar cravings at bay.

Eating fruit salad or whole fruits as a substitute for fast foods, chips, cookies, cakes, and other high-calorie processed snacks and desserts with added refined sugar enables you to satisfy your desire for a sweet treat while significantly reducing the intake of calories and fat content.

“Beyond just being a healthier hit of sweetness, fruits are packed with essential vitamins, minerals, micronutrients, fiber, and water—which candy and candy-sugar doesn’t have.”

- Bonnie Taub-Dix, R.D.

Consuming less food and fewer calories may promote weight loss.

FAQs

Which Fruit Burns the Most Belly Fat?

Fruits that help burn the most belly fat are those with high dietary fiber, low in calories and sugar, such as apples, strawberries, kiwi, tomato, grapefruit, etc.

Does Watermelon Help Burn Belly Fat?

Yes, watermelon can help burn belly fat as it’s an excellent source of Lycopene and Arginine, an amino acid that helps increase your body’s fat-burning potential.

With only 30 calories per 100 grams and 90% water, watermelon helps you feel fuller and stay hydrated, enabling you to curb cravings and avoid snacking between meals.

Does Pineapple Burn Belly Fat?

Yes, pineapple can help burn fat on your stomach due to bromelain, a group of enzymes with anti-inflammatory properties in this tropical fruit that can improve digestion, among other health gains [19].

However, drinking too much pineapple juice may make you fatter as it’s rich in sugar and low in fiber.

Which Apple Burns the Most Fat?

Compared to other varieties, tart Granny Smith apples may help burn the most fat and best support weight loss due to their higher concentration of dietary fiber and water combined with few calories.

Is Banana Good for Weight Loss?

Yes, one banana per day is good for weight loss.

Bananas are loaded with fiber content that increases satiety, slows digestion, helps reduce bloating and the risk of weight gain, as research has found.

Which Fruits Should Be Avoided for Weight Loss?

Dried fruit (raisins, prunes, cranberries, etc.) and all the other excessively sweet, high-calorie fresh fruits like grapes, mangos, bananas, avocados, and similar should be avoided or consumed in moderation because they could slow down your weight loss process.

How Does the Psychological Satisfaction of Eating Sweet Fruits Affect Weight Loss?

Eating sweet fruits can provide psychological satisfaction, which helps in maintaining motivation and adherence to a weight loss diet. This satisfaction from natural sugars can reduce cravings for unhealthy sweets, aiding in a more sustainable and enjoyable diet.

What Is the Impact of Fruit Consumption on Gut Health and Weight Loss?

Fruits, rich in fiber and prebiotics, play a significant role in promoting gut health, which is crucial for effective weight management. A healthy gut microbiota, supported by these fruit components, can enhance digestion and metabolism, contributing to more efficient weight loss.

How Can Seasonal Variations in Fruit Availability Enhance Weight Loss Strategies?

Utilizing seasonal variations in fruit availability allows for a diverse and nutrient-rich diet, which can prevent monotony in weight loss plans. Seasonal fruits often provide optimal freshness and nutritional value, making them excellent choices for enhancing diet quality and weight loss effectiveness.

What Are the Differences Between Fresh, Frozen, and Dried Fruits in Weight Loss Diets?

Fresh, frozen, and dried fruits offer different nutritional benefits; fresh fruits are often higher in water content and lower in calories, ideal for weight loss. Frozen fruits retain most nutrients and are a convenient option, while dried fruits are calorie-dense and should be consumed in moderation.

How Do Fruit-Derived Antioxidants Contribute to Metabolic Health and Weight Loss?

Antioxidants in fruits, such as polyphenols and flavonoids, play a crucial role in improving metabolic health by reducing oxidative stress and inflammation. These compounds can aid in weight loss by enhancing metabolic functions and preventing metabolic disorders.


References:

  1. https://pubmed.ncbi.nlm.nih.gov/16579728/
  2. https://pubmed.ncbi.nlm.nih.gov/18617377/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3039556/
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102591/nutrients
  5. https://pubmed.ncbi.nlm.nih.gov/22082311/
  6. https://pubmed.ncbi.nlm.nih.gov/24670970/
  7. https://pubmed.ncbi.nlm.nih.gov/7498104/
  8. https://pubmed.ncbi.nlm.nih.gov/18439712/
  9. https://pubmed.ncbi.nlm.nih.gov/26394033/
  10. https://pubmed.ncbi.nlm.nih.gov/19857054/
  11. https://agrilifetoday.tamu.edu/2012/06/18/peaches-plums-nectarines-give-obesity-diabetes-slim-chance/
  12. https://pubmed.ncbi.nlm.nih.gov/31256714/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3488810/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/
  15. https://www.cdc.gov/healthyweight/losing_weight/index.html
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
  17. https://academic.oup.com/jn/article/149/10/1742/5512578
  18. https://academic.oup.com/ajcn/article/100/1/27/4576555
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998156/
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