Best Fruits For Weight Loss: Know Which Ones To Consume And Why?

Date
June
5
2022
Compiled By Otella Ritzy
Medically Reviewed By M Lieberman, [MD] FACT CHECKED

Weight loss can get hard sometimes. It is such a debate that never comes to an end. Everyone has their reasons or goals for their weight loss decision and journey.

No matter how many techniques are found and plans made, things remain controversial and the data is never enough. Something very similar is the case with fruits.

The variety offered and the benefits are all different. They are everywhere and recommended to all. Seasonal and ripe fruits top the charts for all things possible.

People consume them for different reasons. For some it’s nutrition and for some it’s taste. The interesting fact is both the topics are interrelated.

Fruits are a great weight loss companion. The factors on which weight loss will largely depend are the time, type, and amount of consumption.

We will cover all these essential questions in this article.

Why Are Fruits Recommended For Weight Loss?

They have enzymes that will improve digestion. This will aid in weight loss. They can keep you full for a long time which reduces the intake of food.

They are good for the gut. They have the right amount of nutrients in them. There is a chance that they will prevent dehydration due to water content.

Their sugar level is also not very high to cause any health issues and it is balanced.

Which Fruits Can Help In Weight Loss?

Though all fruits are healthy, easy to digest and have their benefits, some of them can help speed up your weight loss journey.

If you follow a healthy calorie-restricted diet, work out and eat fruits rather than starving, you will get better and healthy results.

Even if you do not have time for a good workout, just the right amount of fruits will help you lose weight. 

  1. Mango

    This sweet fruit, when ripe, is an excellent tasting fruit. But, it is not just the taste but rather its benefits that make it so special.

    Several studies[1] have shown it has vitamin K, C, B, E,  and A. They strengthen immunity. It has the enzyme amylase. It helps in better digestion. It lowers cholesterol due to the presence of pectin.

    It has fat suppression qualities, so it aids in fat loss. It is perfect for smoothies or can be added to your fruit mix bowl. It is always better to grab some slices of a ripe mango.

    Along with weight loss, it provides some water content, gives the skin a healthy touch, lowers the risk of cancer, improves eyesight and a lot more.

  2. Papaya

    Yet another sweet fruit that helps in weight loss is papaya, states the studies[2] conducted on this fruit.

    It has papain which is great for digestion and fat loss. It detoxifies the body and keeps your hunger in control as it boosts satiety.

    The high fibre and water content helps in reducing fat as per studies.  Providing all that benefits, it has very less calories which is the idealistic situation for weight loss.

    The detoxification helps get rid of unwanted substances which clean the body. This further improves weight loss. Even papaya reduces bad cholesterol and has vitamin C and A.

    It has a lot of health benefits related to males and females separately.

  3. Apple

    As two of the requirements for weight loss are high fibre and low calories, it fulfils both perfectly. It helps to satisfy hunger and this reduces food intake.

    Additionally, the polyphenols present in it promote the growth of healthy bacteria in the gut. Several apple diet plans[3] are available on the internet.

    But to begin with, it’s just good to consume some slices of any apple you wish to consume. They have less sugar and even manage cholesterol.

  4. Watermelon

    As the name suggests, it has high water content and tastes great. Since the majority portion of its weight is water, you do not have to worry about calories.

    It provides[4] very few calories in comparison to other fruits. It can have a cooling effect on you in the summers.

    Saturated fat is not present in watermelons making them perfect for weight loss. They may be sweet but they are not high in sugar.

    It has an amino acid,  citrulline, present in it which improves blood circulation. It has vitamin A, C, potassium, and magnesium which help to keep the body healthy.

    Its juice is very refreshing and so is a bowl of freshly chopped watermelon.

  5. Banana

    Unlike the seasonal feast, they are available throughout the year. So you don’t have to work hard adjusting your diet plans according to the fruits every season.

    Something special about this one is that it takes as long as 4 hours to be digested. This is due to the presence of indigestible fibres.

    They also block the absorption of carbs. This induces weight loss. Since it takes a lot of time to be digested, it keeps you full.

    So any chances of overeating are eliminated. They offer very less calories and fat and give abundant vitamins.

  6. Guava

    Just like bananas, you’ll get them all year round. They are a good combination of fibres and proteins. One serving offers very limited calories and a good amount of fibre.

    They[5] help improve digestion. Naturally, high protein low calorie foods are good for weight loss. It has very less sugar and is safe for diabetes patients also.

    They regulate metabolism. Taking care of oral health along with nutrition, they are perfect for your weight loss goal.

  7. Orange

    This citrus fruit fits in very well and its juicy taste is very refreshing. They are a great source of vitamin C.

    Oranges boost weight loss as they have low calories and water content. They keep you full and it promotes[6] bowel movement. Moreover, it has antioxidants and anti-inflammatory properties.

    1-2 glasses of its juice are good enough for a day. You can also peel an orange or slice it.

  8. Berries

    You can grab raspberries, cranberries or strawberries as per choice. These berries have proven[7] benefits.

    They help in weight loss due to the presence of soluble fibres which keep you full. The first thing you do by eating berries is cut down the calories.

    Along with that, you get vitamin C. They can replace unhealthy snacks and keep you going without feeling hungry.

When To Eat Fruits?

The idealistic time would be in the morning. You can eat some fruits before your breakfast for a fresh start.

Keep in mind that you should only eat sweet fruits in the morning like mangoes or bananas. Avoid acidic and semi acidic fruits in the morning.

For eating acidic and semi acidic fruits, the afternoon should be fine. An hour before your lunch is a great time to have some fruits as it will reduce hunger and hence the food intake.

After lunch, you can have fruits before tea time to enjoy some healthy snacking.

When To Avoid Eating Fruits?

Do not consume fruits with meals. The reason behind this is food takes time for digestion. If you combine fruits with the meals, there is low to no absorption of the fruits and you don’t get the benefits.

They can also stay there in the stomach undigested and cause issues. Also, avoid taking fruits in the evening or at night. Even Ayurveda doesn’t suggest eating fruits at night. 

People having very weak digestion and diabetes should stay away from certain fruits. Ask your doctor for better insights.

People with weak digestion can consume some steamed fruits. However, some of the nutrients do get wasted. 

It is also not advised to eat fruits in a keto diet because they hinder ketosis. However, some fruits like avocado and watermelon are exceptions.

How Much Fruit Should You Consume Everyday?

When aiming at weight loss, consider eating anywhere between 100-400 g of fruits per day. It can be divided into 3-4 servings.

In general, two cups should be fine.

How To Consume Fruits For Weight Loss?

Consider avoiding juice and smoothies. Try eating the whole fruit. Smoothies and juices are fine but they should be consumed once a week.

For daily intake, eat the whole fruit. Avoid adding salt or mixing the fruits. If you can eat them separately, it will be a great thing, to begin with.

But if you are inclined towards the fruit mix, try it with the sweet fruits. Do not mix melons or any other acidic fruit.

Do not fall for those shiny spotless fruits as they can be a storehouse of chemicals and artificially ripened. Better choose little dull looking fruits with spots.

It is a sign of natural ripening. It is better to opt for local and seasonal fruits. If you choose otherwise, the ones coming from overseas are plucked unripe for export purposes and then sprayed or dusted with chemicals.

This is unlikely to give benefits. Consume freshly cut fruits. Do not cut and store them as it may affect the nutrition and you will end up eating oxidised fruits and missing the benefits.

Conclusion

It is well known that fruits are important for a healthy diet and can improve the lifestyle. They can be eaten for different benefits and are an excellent replacement for unhealthy snacks.

They are nearly good to go for everyone and have no major side effects except in the case of allergy or weak digestion. They are full of nutrients.

Their benefit is not limited to weight loss. It is a great way to nurture your whole body. It is a myth that fruits are unhealthy for you.

They might have sugar but they are generally healthy and combined with digestive enzymes and water content which prevents side effects.

So now you can enjoy some healthy fruits between meals to speed up the weight loss process without feeling the need of starving yourself.

+7 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed researches, academic and medical institution studies. 

  1. Marianna Lauricella, Sonia Emanuele, Giuseppe Calvaruso, Michela Giuliano, and Antonella D’Anneo. Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas. Nutrients. 2017 May; 9(5): 525. Published online 2017 May 20. doi: 10.3390/nu9050525.
  2. Phichittra Od-Ek, Wanwisa Deenin, Wachirawadee Malakul, Ittipon Phoungpetchara, Sakara Tunsophon. Anti-obesity effect of Carica papaya in high-fat diet fed rats. Biomed Rep. 2020 Oct; 13(4): 30. Published online 2020 Jul 31. doi: 10.3892/br.2020.1337.
  3. Sedigheh Asgary, Ali Rastqar, Mahtab Keshvari. Weight Loss Associated With Consumption of Apples: A Review. J Am Coll Nutr. Sep-Oct 2018;37(7):627-639. doi: 10.1080/07315724.2018.1447411. Epub 2018 Apr 9. Available from: https://pubmed.ncbi.nlm.nih.gov/29630462/.
  4. Tiffany Lum, Megan Connolly, Amanda Marx, et al. Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults. Nutrients. 2019 Mar; 11(3): 595. Published online 2019 Mar 12. doi: 10.3390/nu11030595.
  5. Suchitra Kumari, R Rakavi, Manaswini Mangaraj. Effect of Guava in Blood Glucose and Lipid Profile in Healthy Human Subjects: A Randomized Controlled Study. J Clin Diagn Res. 2016 Sep; 10(9): BC04–BC07. Published online 2016 Sep 1. doi: 10.7860/JCDR/2016/21291.8425.
  6. E. Azzini,* E. Venneria, D. Ciarapica, et al. Effect of Red Orange Juice Consumption on Body Composition and Nutritional Status in Overweight/Obese Female: A Pilot Study. Oxid Med Cell Longev. 2017; 2017: 1672567. Published online 2017 Mar 20. doi: 10.1155/2017/1672567.
  7. Patrick M. Solverson, William V. Rumpler, Jayme L. Leger, et al. Blackberry Feeding Increases Fat Oxidation and Improves Insulin Sensitivity in Overweight and Obese Males. Nutrients. 2018 Aug; 10(8): 1048. Published online 2018 Aug 9. doi: 10.3390/nu10081048.

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