By Oindrila Muhuri Last Updated:
When it comes to losing weight, what we eat or not is essential apart from being involved in regular exercise. And, eating fruits can be a fabulous way to lose weight. How? Fruits are low in calories and packed with nutrients, they also keep our belly full for a long time. So, whether it is for breakfast, lunch, dinner, or anytime between meals, we can enjoy these delicious fruits anywhere.
Recent researches also suggest that consuming certain fruits can help us burn fat naturally and speed up the race to reach the desired fitness goals. Thus, here is a list of the top fat burning fruits that will aid the weight loss journey. Afterwards, we have also thrown some light on the fruits, which must be avoided in order to not bring any distraction in the weight loss journey and answered some of the frequently asked questions. So without much ado, let’s start with the best fruits for weight loss.
Avocados top the list of fruits that have a high-fat content, but they are on the top of the list of fat burning fruits as well. Avocadoes helps to increase certain hormones that aid weight loss and also inform our brain that our stomach is full, thus helping to prevent unhealthy food cravings.
This fruit helps to increase the rate at which fat is converted to energy, thus boosting the body's metabolism. It is also helpful in combating high cholesterol and keeping heart diseases at bay.
Avocados have high amounts of omega-9 fatty acids, which are mono-saturated fats and contain about 160 calories in 100 grams.
It must not be consumed beyond 1/3rd at a time. Small pieces or slices of avocado can be added to a sandwich, in smoothies, dips and salads.
Apples are high in fibre and low in calories which make them a great snack. Apples also help in feeling the stomach full and keeps us away from binging over foods with high calories.
It helps in keeping the body energised. It also helps in maintaining the cholesterol level.
It is rich in vitamins B and C, antioxidants and minerals. Unfortunately, a medium-sized apple has a high sugar content of 19 gms.
Adding only some apple slices to the cereals, salads, yoghurt, or oatmeal will be enough at a time.
All berries are suitable for the body, but blueberries are the best fruit for weight loss.
Blueberries have a low glycaemic index, which means that they will satisfy one’s sweet tooth without adding extra sugar to your body. This fruit helps reduce cholesterol and blood pressure levels. In addition, the nutrients in them help boost the body’s metabolism with their anti-inflammatory properties, thus, being more efficient in burning calories.
Blueberries contain high amounts of vitamins C and K, minerals, manganese, and antioxidants, which bless them with fat-fighting properties. Half a cup of blueberries contains 30 calories.
A full cup of blueberries daily is good for your health. It can be eaten in reasonable amounts in smoothies, salads, or baked dishes, like pies or cakes.
According to some fitness experts, if one eats grapefruit daily, it actually fastens the weight loss journey without making too many diet changes. The fat burning enzymes in the fruit make it a super food for weight loss. Also, since it takes more energy to digest this fruit, it further helps you burn more calories.
The high water content in grapefruits helps to cleanse the system from within, and also keeps us hydrated and satiated.
Being rich in vitamin C and vitamin A, low on the glycaemic index, and having high fibre compared to other citrus fruits, it can easily help us in burning tummy fat, reducing waist circumference, and regulating blood pressure levels. Moreover, it contains only about 42 calories in 100 grams of grapefruit.
Since grapefruit is good for weight loss, it is best to eat it ideally whenever one craves something sweet. And two to a two-and-a-half cups of grapefruit daily is a good amount.
Papayas contain an enzyme called papain, which helps boost the body's metabolism and prevents the body from gaining fat. Thus, Papaya is extremely good for weight loss.
Along with the property of increasing metabolism, it also helps in reducing bloating and constipation.
Papaya contains high amounts of vitamin C, antioxidants, and flavonoids. Medium-sized papaya approximately weighing 275 grams, contains 119 calories, 1.3 grams of protein and 30 grams of carbohydrates.
Papayas can be eaten as a salad or blended into a smoothie.
According to studies, the polyphenols, vitamins and antioxidants in this fruit help boost the body’s metabolism making pomegranate one of the best options for losing weight.
They also enable the body to get rid of the toxins. Pomegranates help to lower your appetite. The seeds also improve the body’s circulatory system and increase blood flow throughout your body, reducing cholesterol levels.
A medium-sized pomegranate weighing 100 gms contains calories of about 64 units.
One should drink a glass of pomegranate juice for breakfast every day. It can also be added to the salad bowl along with yoghurt before lunch.
We already know what great detoxifying fruit lemons are. Since they prevent fat accumulation in the body, lemons are excellent for weight loss.
Renowned as a liver detoxifier, a healthy liver is essential to maintain the body's ability to digest food which is also sometimes helped after consuming a lemon.
They contain only about 29 calories in 100 grams of lemon juice.
This is one such fruit which can be used in almost every kind of food- starting from lemon juice, to add flavours in salads, lentils, etc various kinds of meals.
If one has even a slight inclination towards health and heart, then the tart cherry juice or the ‘wonder juice’ as many people would like to call it, has been sweeping off every other so-called health alternative. Due to its high antioxidant level and nutrient richness, it makes us feel fuller for a longer time hence restricting frequent food intake which in turn aids the weight loss process.
Regular consumption of tart cherry juice triggers anti-ageing enzymes in the body and boosts skin rejuvenation. It is also helpful in clearing away uric acid and relieving pain and discomfort from the gut and other forms of arthritis.
One cup of tart cherries weighing around 100 grams contains 60 calories, 0.5 grams of fat, 15 grams of carbohydrates and 2 grams of fibre.
One can eat 10-12 tart cherries every day either ideally or by adding them to salads.
In summers, we tend to have many questions in our minds like ‘is watermelon healthy?’ and ‘is watermelon good for us?’ However, it is one of the favourite weight-loss buddies. The lipid and water content of almost about 82 per cents of it, restricts fat accumulation in various parts of the body.
Even though watermelons inherently have slight sugar content, the water content in them acts as a natural intoxicant. The natural fruit sugar content in them also refreshes your palette and curbs your appetite.
In 100 grams of watermelon contains 30 calories.
It is one of the best snacks during the summer season. One can eat more than 300grams of watermelon per day in various forms like pancakes, salads, dips, ice-creams, etc.
Their inherent anti-oxidant natural fructose restricts the rate of fat storage in the body.
The phenolic compounds in peaches act as a natural medication for patients suffering from diabetes and also help extensively in obesity-related diseases. This again becomes a kind of stoppage in the path of the blockages in arteries and thus prevents hereditary heart diseases.
A large peach contains fewer than 70 calories and is also a good source of vitamins A and C.
We love eating peach cakes, fried peaches, dumplings, ice creams, popsicles and many more items which generally contain two-three peach fruits and this is not bad for health. We can also add peach slices to muffins, smoothies, and milkshakes.
Talking about the benefits of citrus fruits in the weight loss journey is huge. Amongst them, one major role is played by one of the best fruit of weight loss, i.e., oranges. These are an extremely rich source of Vitamin – C, and have often proved to be natural fat-burning sources. Vitamin C aids the body’s metabolism to keep going on at a reasonable rate, thus, making an orange the best fruit good for weight loss.
Vitamin - C in orange protects cells from damage, makes skin smoother and is also a source of the body's defence system against germs.
One medium-sized orange has about 60 calories along with a suitable property of about 86 per cent of water, 3 grams of fibre, and 1.3 grams of proteins.
This fruit is one of the most loved fruit for it’s the sweetest taste amongst all other fruits and starting from orange juice, orange puree, orange jelly, to whatnot, we love this fruit in all our meals. However, not more than one to two oranges should be eaten daily, as it can also give gastrointestinal problems.
Contrary to popular belief, bananas are actually great fat busters. They are heavy and keep your hunger pangs under control. In addition, it helps in functioning as an electrolyte and being low in glycaemic index, banana can help burn fats when taken at moderate levels.
Bananas resolve all digestion and bloating issues with their rich magnesium and potassium content in it. Also clears toxins from the body.
A banana carries about 150 calories in it. And a medium-sized banana carries 14 grams of sugar. Thus, heavy intake of it may also raise concerns in preventing weight loss journey.
One must not consume more than three bananas every day since it would lead to weight gain. And small pieces of banana in oatmeal, fruit salads, muesli, millets, and smoothies can prevent this.
Muskmelons are an excellent source of natural sweetener and water but also play a significant role in fighting inflammation which paves the way to fat storage.
They also act as an anti-oxidant and help flush out the toxins from the body.
100 grams of this fruit contains only 34 calories.
Apart from juices and salads, it can also be eaten as muskmelon chat by cutting it into small pieces and garnishing it with pepper and chat masala. It can also be consumed in the form of kheer- by cooking the muskmelon pump till it thickens and then adding dry fruits to it, it can be a yummy meal.
Just like other citrus fruits, pears, too, are inherently rich in fibre and potassium and same as the benefits of other citrus fruits, pears also play a vital role in weight loss. Their rich mineral content makes them heavy and filling and thus takes longer to burn out completely.
Pears help out patients suffering from regular bloating issues and varying levels of cholesterol. They are known for fighting off coronary heart disease and type II diabetes, and also help in reducing cholesterol levels and improving cardiac health.
This fruit is rich in fibre and contains high concentrations of vitamin C. Pear contains 57 calories in 100 grams.
Two medium-sized pears can be eaten regularly in salads or milkshakes. However, we can also bake this fruit into tarts or pies and serve them as a beautiful snack to make us feel full, along with helping us in burning fats naturally.
A natural fat cutter, strawberries help our body release fat burning enzymes faster. They also send signals into our body to release hormones like leptin and adiponectin, whose role is to wash away fat from the body.
Strawberries also kick-start our metabolism and prevent our body’s metabolic rate from slowing down.
It is one such fruit which is rich in fibre and contains fewer than 50 calories for 150 grams of strawberries.
A bowl full of strawberries can be added to other dishes to burn fats, such as desserts and candies, and can also be eaten along with yoghurt, salads or cereals.
Though from the above-mentioned list, we learn about a list of fruits which helps burn fats. However, some fruits also do the opposite to our bodies. But still eating only fruits good for weight loss isn't healthy, one must provide a suitable balance to all kinds of natural products available. But if the fruits worst for weight loss are not known, a high intake of them can ultimately reverse the process of losing weight, and in turn, it can result in gaining weight. So here is a list of the five worst fruits for weight loss which should be taken in lesser amounts and only be eaten when we can’t stop getting tempted by it.
While coconut water is considered significant for health, coconut meat or the flesh, white in colour and consisting of a soft texture, may become a great concern in increasing body weight. Moreover, 80 grams of coconut flesh contains a high amount of calories, i.e., 283. However, being loaded with medium-chain triglycerides (MCTs), coconuts greatly boost the metabolism rate. But if we add small slices or pieces of shredded coconut flesh while garnishing a dish like lentils or salads containing fruits with fewer calories, then coconut flesh consumption may not be harmful.
Figs are known for their weight gaining component and are given as supplements to those who used to be skinny and prone to malnutrition issues. This is because figs are a rich source of dietary fibre, and the fructose-heavy fruit not only helps in gaining weight but also increases blood sugar and cholesterol levels. Thus, if figs are one of the favourite fruits, then they must be added in a negligible amount to smoothie bowls, salads, and cereal.
Who doesn’t love a bowl filled with fresh and juicy mangoes on a sunny summer afternoon? Tropical fruits like mango are the worst fruit for weight loss. There used to be around 202 – 336 calories in a serving size mango which fills almost 3 to 4 cups after cutting. Thus, eating more than half a mango daily can hinder anyone’s weight loss plans. However, the unavoidable fruit is rich in vitamins A and C, which help make healthy skin and hair. Mango also contains anti-ageing qualities and lowers the chances of breast and colon cancer. So we can have tiny slices majorly as additional flavours to the smoothies, milkshakes or salads.
These are other sweet and delicious fruits which have high sugar content in them, making them another favourite food for everyone but a big hinder in the weight loss journey. It is majorly eaten as snacks with cheese, butter, and chocolate, which is very harmful as it increases the body mass. However, grapes' skins contain antioxidants such as quercetin and resveratrol, which are known to combat heart disease and high blood pressure. Grapes also have antioxidants which combat low-density lipoprotein or ‘bad’ cholesterol. So intaking them in reduced form as an addition or mixing them with fruits best for weight loss will be helpful.
These are the types of fruits which are dried, and by this, we clearly understand that these fruits lack water content entirely. And due to the void of water content in it, dry fruits like prunes, dates, apricots, raisins, etc. all have more calories. For example, a cup of raisins contains 500 calories, one cup of prunes contains over 450 calories, and one cup of dates contains 282 calories. Thus, it is best to eat them only in minimal quantities like toppings on kheer, ice creams, milkshakes etc.
Since fruits contain an amount of dietary fibre present in the fruit's skin and pulp, thus, when we make juice out of the fruit, it lacks these benefits of dietary fibre, such as easing your digestion process and getting rid of constipation. So, according to various researches, eating fruit is a better option than consuming it in juice form, which though looks and sounds prettier.
In an array of fruits, it is important to know about the mostly available fruits in our markets which have high calories and which don’t. So if you are planning for a natural process to burn belly fat and lose weight, then you must eat those fruits with low or almost no calories in much more amounts. However, those fruits with less water content in them should be taken at a very minute level, and if not, then consumption of these fruits like mango, pineapple, grapes, etc, may gain weight much faster.
Every fruit is healthy till it is consumed in its proper proportion. Sun dried fruits are simply dehydrated citrus fruits which are helpful for weight loss, use the power of the sun during the drying process, however, they retain the natural goodness also sometimes. Fruits like pineapples, mangoes, and apples are dried in slices. On the other hand, small fruits like grapes and berries are dried entirely. Some dried fruits like apples and apricots reduce the risks of cancer. Dried guava, mangoes being rich in dietary fibres, prevents constipation. Dried fruits like raisins and prunes help in preventing anaemia.
However, since all these dried fruits contain high calories; thus, it must not be taken more than the required amount. Fruits which are naturally good for weight loss like orange, lemon, muskmelon, guava, pears, etc are generally eaten two or more daily for weight loss, after being dried shouldn't be taken more than one in quantity. And those fruits which are worst for weight loss should be eaten at negligible levels.
There is no particular time for eating fruits. And planning a proper diet is highly essential since everything related to weight loss depends on this. There is a very big myth that consuming fruits on an empty stomach is harmful. Whereas as per doctors, we can intake fruits, we can plan our whole diet keeping the fruits at any particular time of the day, or more than one or two times a day. Moreover, eating fruit before or after a meal reduces the nutritional value of the fruit.
Generally, during the post-pregnancy period, women wish to lose weight naturally. And for this, being on a fruit diet to lose the extra pounds one has gained during the pregnancy period is the best solution. However, our body needs a balance of all kinds of micronutrients that may not be present in the fruits good for weight loss. Thus, fruit diets to lose weight should be properly planned keeping in mind the calories and other nutritional values of fruits, along with the diverse range of food items like rice, lentils, vegetable, fish, chicken, egg, milk, etc.
One should always avoid canned ones as they contain sugar syrups and are high in energy density. The best fruits to eat for weight loss and also the healthiest fruits are the natural ones, so it is always good if we buy fresh fruits from the markets.
Thus, this was a list of the best weight loss fruits which is highly important in the balanced diet of those who want to naturally reduce their body mass. Moreover, combining the best weight loss fruits with those of opposite action should be included along with a small amount of walking and a daily exercise regimen to yield good results.
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