6 Best Fruits for Weight Loss (According to Nutritionist)

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.)

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].

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

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.

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]."