Yes, it’s true eating fruit isn’t bad for you and can even enhance weight loss when you do it right.
Some fruits are better for you than others when it comes to weight loss. It’s important you’re eating the right ones or they could cause you to gain weight.
Eating fruit is a much better option for a snack than eating sugary junk foods. Eating fruit can help to satisfy your sweet tooth so you don’t end up eating all the candy bars.
You don’t have to give up eating your favorite fruits if you’re trying to lose weight. When you eat the right fruits it can even make the weight loss process easier.
Fruits can also help to improve satiety (the feeling of being full). All while reducing your desire for high-calorie treats.
According to this study, the high fiber found in fruits can also help to reduce belly fat.
But this doesn’t mean you can’t eat all the fruit you want like you’re Steve Jobs…
Giving up fruit can be very hard to do but there are a handful of fruits that are very helpful for weight loss.
Here you will find the best fruits for weight loss so you can slim down while enjoying your fruit too.
What Fruits To Eat To Lose Weight
The best fruits for weight loss are those high in fiber, low in sugar, low in calories and lower in carbohydrates.
But there are some fruits that’ll give you more bang for your buck when it comes to losing weight.
Fruits shouldn’t be 100% avoided if you’re dieting and if you’re working out.
Eating fruits can have a lot of benefits like antioxidants, micronutrients, minerals, vitamins, and prebiotics.
But at the end of the day, the natural sugars found in fruit are still considered sugar.
Many fruits have other nutrients that help to counteract the blood sugar spiking effects of the sugar.
The sugar found in fruits is in the form of fructose. This is much different than table sugars and is also much less concentrated.
This review study by Nutrients found those eating a higher amount of fruits daily helped them lose weight. The researchers theorize this is because they also reduce their intake of total sugar and fats.
The researchers found many fruits still contain a lot of simple sugars. This will of course still promote weight gain and related illnesses.
The researchers agreed drinking fruit juice is especially bad and should be avoided.
Many say the plant fiber and phytochemicals found in fruits help to promote weight loss. But cereals also have many of those ingredients yet there is zero weight loss to be found.
This study found those eating more fruits and non-starchy veggies ended up losing more weight. But the researchers also found ingredients in these fruits helped to promote weight loss.
Keep in mind fructose also contain carbs so if you’re on a low-carb diet then it can become a problem.
Low-carb diets are effective for weight loss. Especially if you’ve always had trouble with your weight.
It’s always a good idea to limit your carb and fruit intake. This is unless you’re already in a maintenance mode or living an active lifestyle.
You can quickly meet your daily carbohydrate intake just by eating a couple of fruits. Even just a banana and an apple can meet your daily limit of carbs for the day.
Healthy or Bad Fruits (For Weight Loss)?
It’s a good idea to eat your fruit either before or after your workout. This will help to give you energy before your workout also helping to replenish some of your energy after your workout.
You’ll also have more room to eat fruit when you’re working out. This is because you’ll better be able to utilize those sugars for energy.
Try not to eat overly ripe fruits as they tend to be higher in sugar. When the fruit ripens the starch in them turns into sugars. This is why the more riper the fruit the more likely it is to be sweet.
Unlike glucose, fructose is only processed by your liver.
The problem is if your liver is already good with energy then it’ll turn that fructose to fat in your body. This is exactly what will cause your belly to bulge.
Your body wants to use this excess sugar for future energy stores. But keep in mind fruit is still a much better option. As high fructose corn syrup is much more prevailing in the Western diet.
Make sure you’re also going by the glycemic index (GI) and the glycemic load (GL) when you’re picking fruit to eat for weight loss.
Find a fruit that’s high in antioxidants. You can check the antioxidant value of the fruit on the ORAC scale.
It’s always a better idea to eat more vegetables than your eating fruits. My favorites are dark green leafy vegetables and cruciferous vegetables.
Always make sure you’re not drinking fruit juices or eating dried fruit. They tend to be much higher in sugars.
You can find out more hidden foods that cause belly fat here.
List Of The Best Fruits For Weight Loss
Granny Smith Apples
If you have to eat an apple try to make it a Granny Smith apple.
Granny Smith apples a.k.a. green apples have a little fewer carbs in them, which is why they have a tarty taste.
This study found overweight women eating three apples ended up losing weight after 12 weeks.
Also, make sure you keep the skin on your apples to increase the overall fiber of the fruit.
This study found Granny Smith apples were high in a non-digestible fiber, polyphenols and low in carbohydrates.
This helps to promote healthy gut bacteria which has been proven to increase weight loss.
Kiwi’s are a quite delicious and sweet fruit that can instantly satisfy any sweet tooth.
The good thing about Kiwis is they’re very low on the glycemic index and glycemic load.
GI represents how much sugar is in it while GL is how much carbohydrates are in it.
Kiwis are also very high in vitamin C and fiber both of which are linked to weight loss.
Watermelon may be higher on the glycemic index but it also has a very low glycemic load.
This super fruit has a lower glycemic load as it’s mostly water coming in at 92% of its weight.
Watermelon is a good way to satisfy your sweet tooth during those warm summer months.
Watermelon also comes in high on the antioxidant scale so you can keep your skin looking great during those sunny warm months.
Berries are also very high on the ORAC antioxidant scale while being very low in calories, low on the glycemic index, and low on the glycemic load.
Blueberries are also rich in anthocyanins, which have many weight loss benefits.
This study found the anthocyanins found in berries helped to promote more healthy gut bacteria. This beneficial gut bacteria has been proven to help lose weight.
And in this study researchers found anthocyanins to have powerful anti-obesity effects.
Grapefruit not only can tastes delicious in the morning but this fantastic fruit can also help you lose weight.
This study found grapefruits helped to enhance weight loss while improving insulin resistance. Participants had a significant insulin reduction two hours after eating grapefruit.
This study by Nutrition and Metabolism found those eating grapefruit before eating a meal could help them lose more weight.
Pears are a great fruit choice to help you lose weight because they’re lower on the glycemic index and packed with fiber.
Eating pears can help to reduce inflammation in your body. They’re also quite low in calories for their size.
In this study, researchers found those eating pairs have a lower body weight and were 35% less likely to become obese.
Tart cherries are very high in antioxidants, low in calories, low on the glycemic index and glycemic load.
In this study by the Journal of Medical Food researchers fed two groups of rats a high-fat diet. One group was given tart cherries though.
The group of rats eating the tart cherries didn’t gain as much weight as the group just eating the high-fat diet.
They also found the rats eating tart cherries had reduced concentrations of fats in the blood and less belly fat.
In this study researchers found rats fed tart cherries had a 9% reduction in belly fat, lowered inflammation and helped protect against heart disease.
Tart cherries are right there at the top my super foods list of the best fruits to help you lose weight.
Nectarines not only taste delicious but they’re relatively low on the glycemic index.
They’re also lower in carbohydrates and low on the glycemic load.
In this study by Texas A&M researchers found stone fruits (nectarines, plums, peaches) helped to fight off obesity related diseases.
These fruits have bioactive compounds in them that are super beneficial to us. The researchers also found these powerful stone fruits helped to fight off cardiovascular diseases.
Did you know avocados are fruit but they’re technically considered a berry according to the University of California.
Avocados taste delicious and they also help you make you feel fuller longer. This study found eating avocados for lunch helped to lower the desire to eat more between meals.
Avocados are super high in healthy monounsaturated fats. These good fats have been found to better control insulin, blood sugar and lower the bad LDL cholesterol.
Avocados are high in fat so they’re also high in calories. You should watch your portions when eating avocados. Otherwise, you could still gain weight from eating them.
Lemons are very high in vitamin C and fiber both of which can help you drop some weight.
I like adding lemon juice to water to not only give your water a little extra taste but it’ll also increase your fat burning.
Even if it encourages you just to drink more water. Water too has been proven to help enhance weight loss.
In this study lemon extracts were proven helpful for weight loss. The researchers found the polyphenols in lemon helped to fight weight gain and the buildup of body fat.
Just make sure you don’t go on one of those crazy lemon water only diets. They won’t work!
What fruit burns the most fat?
The fruit that burns the most fat is going to be on that’s super low on sugar, high in fiber and has other beneficial nutrients in it. Berries are my favorite as they meet both of that criteria plus they’re packed with antioxidants, low in calories and taste delicious so it’ll encourage you to eat more of them.
What is the best fruit to eat for weight loss?
Fruit is always the best thing to be eating as it does contain sugars. Even though the fiber in the fruit will help to combat the rise in blood sugar you should still focus more on eating vegetables instead of fruits. With that said I’d follow the above list of fruits to eat if you’re trying to lose weight.
The Last Word
Just because you’re going on a diet to lose weight doesn’t mean you can’t eat your favorite fruits too.
There are some fruits out there that can be beneficial in helping you lose weight. But of course are also some bad apples you don’t want to eat.
As long as you’re living an active lifestyle then there’s no reason you can eat a little fruit here and there.
Just keep in mind that many fruits are so high in sugar and can cause you to gain weight even though they’re considered natural sugars.
At the end of the day, you should still limit your fruit intake. Try to eat more vegetables instead such as kale, spinach, and broccoli.
This is why I highly recommend taking a superfoods greens supplement and the best by far is MetaboGreens.
Stick with the above list of the best fruits for weight loss so you can enjoy your favorite fruits while slimming your waistline.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.