When it comes to losing weight, what you eat matters. Nutrition and more specifically, fruit consumption plays a key role in weight management and helps stop sugar cravings.
In fact, several sources of evidence have shown that a higher intake of fruits is associated with a reduced risk of obesity and overweight and a longer feeling of fullness. For example, a 2016 study examined the anti-obesity effects induced by fruits and found that particular forms of fruit can prevent obesity and promote weight loss (1). This is particularly due to their high levels of plant fiber and phytochemicals content and also the fact that they are low in energy density.
Moreover, fruits contain large amounts of vitamins, minerals and other crucial nutrients that contribute to your well-being. What is more, you can enjoy fruits any time of the day — on an empty stomach, during lunch, dinner, as a snack, and more— all while getting the same nutritional benefits.
Here are 14 impressive fat-burning fruits to incorporate into your weight loss plan.
Grapefruit (Citrus Paradisi) is a tropical fruit with weight reduction effects. One 100 grams serving of grapefruit contains just 42 calories and is a rich source of vitamins, minerals and dietary fiber.
In fact, it is the quintessential of the grapefruit diet which is low caloric density weight loss diet plan that presumes that consuming grapefruit or grapefruit juice with every meal can induce a drastic weight loss.
A 2006 study in 91 obese metabolic syndrome patients examined the weight-reducing effects of fresh grapefruit and its products and reported a significant reduction in weight and an improved insulin resistance (2).
Avocado (Persea americana) is a calorie-dense fruit with a wide range of key nutrients, including vitamins E and K, potassium, monounsaturated fats and dietary fiber. One cup (150 grams) of avocado cubes contains 240 calories and provides 40% of the recommended DV for dietary fiber and 25% for vitamin C.
A recent study in 96000 adult participants examined the effect of daily avocado intake (32 grams) on weight and body mass index (BMI) changes and found that habitual consumption of avocados is associated with a lower prevalence of obesity and adult weight gain (3).
All varieties of apple are low in energy yet high in fiber and water and produce a satiating effect which slows digestion. In fact, they score 197 on the satiety index (4). One small apple (149 grams) contains only 78 calories but provides you with
14% of the recommended DV for dietary fiber.
In a study in 49 women aged 30-50; a group from the participants added 3 apples to their usual diet for 10 weeks and lost 0.93 kg —which is roughly 2 pounds— by the end of the trial (5). These findings have shown that apple intake reduces energy consumption and supports weight reduction.
Overall, incorporating whole apples into your weight loss program helps control your appetite and can potentially reduce belly fat. Nonetheless, it is best to avoid drinking large amounts of apple juice as it may have inverse effects.
One large banana (136 grams) is calorie-dense with 121 Kcal and provides 25% of the recommended DV for vitamin B6 and 17 grams of sugar. Bananas are indeed high in sugar and score only 117 on the satiety index. However, they have certain properties that make them a powerful fat-burning fruit.
They are particularly an excellent source for potassium and resistant starch, which promote weight loss and digestive health. Indeed, a 4-week study in 30 obese type 2 diabetes patients compared the effects of native banana starch with those of soya milk in terms of body weight and insulin sensitivity. The results showed that banana starch supplementation is a superior weight loss agent (6).
Apricots (Prunus armeniaca) may be small in size, but they are very nutritious. One cup (165 grams) of sliced apricots contains just 79 calories but provides 63% and 27% of the recommended DV for vitamins A and C, respectively. Moreover, they are a good source of powerful antioxidants, such as beta-carotene and zeaxanthin.
This fruit is particularly rich in soluble fiber, which is important for reducing appetite. This type of fiber absorbs sufficient amounts of water and supports your beneficial gut bacteria.
In general, all types of berries are healthy and have an outstanding nutritional profile. But, blueberries stand out as a fat-burning fruit by reducing abdominal fat and influencing fat storage cells.
One cup (148 grams) of blueberries contains just 85 calories but provides 2.4 grams of dietary fiber, as well as 24% of the recommended DV for vitamin C and 14% for manganese.
An animal study published by a group of researchers from the University of Michigan reported that serving freeze-dried blueberries for experimental rats resulted in lower total fat mass and body weight and decrease cholesterol levels. This is explained by the fact that natural chemicals contained in blueberries exert favorable effects on fat-burning and storage genes (7).
Kiwifruit is a small brown fruit jam-packed with nutritional and health benefits, most notably weight promotion of loss and metabolic health.
One cup (180 grams) of sliced kiwifruit contains 110 calories and is a reliable source of vitamins C and B6, dietary fiber, calcium and folate.
Many studies theorized the prospective key role that this fruit may play in weight management strategies.
For example, one study determined the energy contents of two varieties of kiwifruit, namely the fuzzy kiwifruit (Actinidia deliciosa) and Actinidia chinensis which is native to China; and reported a low energy content per unit of dry matter. Hence, the classification of kiwifruit as a friendly weigh loss food (8).
Cantaloupes (Cucumis melo var. cantalupensis) are delicious and laden with nutrients and potent antioxidant and anti-inflammatory agents. One cup (177 grams) of cantaloupe balls has only 60 calories, but still packs almost 14% of the recommended DV for potassium, a sufficient amount of beta-carotene and folate and almost 1.6 grams of dietary fiber.
They are low in energy density and at the heart of the cantaloupe weight loss diet which consists of replacing your usual meals with cantaloupe to achieve a caloric deficit.
Mango (Mangifera indica) is a low energy density fruit which delivers sufficient amounts of dietary fiber, vitamins A and C, copper and folate. One cup (165 grams) of mango pieces contains 99 calories and provides you with roughly 100% and 35% of the recommended DV for vitamins C and A, respectively. It is also laden with polyphenols and flavonoids which act as antioxidants that fight against oxidative stress.
Scientific studies have shown that eating high amounts of mango are associated with reduced weight gain over time. Its fiber content can also help with weight loss because it increases the feeling of fullness.
When it comes to the overall health benefits of mango consumption, it promotes healthy hair and skin, contributes to healthy digestion and improves the symptoms of certain chronic diseases, including colitis. Indeed, a study examined the anti-inflammatory properties of mango on dextran sulfate sodium-induced colitis in rats and found that it helps improve the symptoms of colitis, most notably weight loss and diarrhea (9).
Like all citrus fruits, oranges are a low energy food which contains a wide array of key nutrients such as vitamins A and C, fiber, folate and calcium as well as over 170 non-nutrient phytochemicals, all of which produce a satiating effect and result in a reduced appetite.
Many studies recommend eating orange slices instead of orange juice. This is particularly due to the fact that juiced orange only help meet nutritional needs.
Indeed, a 2017 study has found that consuming orange juice as part of a low-calorie diet does not contribute to weight loss but does improve insulin sensitivity, especially in the case of obese individuals (10).
Thus, if you want to lose weight, we recommended to eat orange slices rather than drink orange juice. This fruit is best served with cinnamon as a topping along with iron containing foods.
Peaches (Prunus persica) are a small and sweet summer fruit with an impressive nutritional profile. One small peach (130 grams) provides approximately 51 calories and is a rich source of vitamins A and C, potassium, niacin, copper, dietary fiber and laden with excellent antioxidant compounds that fight free radical damage.
The best way of losing weight by eating peaches is to consume them moderately as part of a low-calorie diet.
Coconuts, as with most other fruits, are also low in dietary energy. While one fluid ounce (30 grams) of coconut water has just 5.4 calories, it still packs 49.5 mg of potassium but only 7.8 mg of sodium. Several sources of evidence have shown that potassium to sodium ratio is important in regulating blood pressure.
When it comes to slimming down, raw coconut is often combined with pudding or yogurt by underweight individuals to gain weight. Nonetheless, it can also help with weight loss if you incorporate it into a low-fat diet because it helps slow digestion and increases metabolism.
Lemons (Citrus limon) are a citrus fruit with abundant amounts of vitamins and minerals. They are especially rich in carotenoids, folate and fiber as well as phytochemicals. While one lemon fruit has only 29 calories, it is still laden with almost 2.8 grams of dietary fiber and almost 88% of the recommended DV for vitamin C.
When combined with honey and water, lemon juice is widely known as “detoxification water” which helps cleanse your body, boost metabolism and increase satiety.
In this sense, many studies have examined the anti-obesity effects of citrus fruits, most notably lemons. For example, one animal study found that lemon polyphenols suppress body fat accumulation and weight gain (11).
Besides being rich in nutrients, these ball-shaped fruits can help you lose weight by promoting satiety and improving waist circumference.
One medium pear (166 grams) contains 100 calories and provides you with significant amounts of essential nutrients that can go up 21% and 10% of the recommended DV for dietary fiber, including prebiotics, and vitamin C, respectively.
In the same study that demonstrated the weight-reducing effect of apples, another group of women added 3 pears to their usual diet and lost 0.84 kg —which is 1.6 pounds— over an experimental period of 10 weeks (5).