If you’ve decided to lose weight for your health, adjusting your diet may be on the list of lifestyle changes you plan to make. However, it’s natural to wonder which foods are best to consume for weight loss, including the best fruits.
As you probably know, fruits are full of vitamins and minerals, as well as fiber that supports gut health. They also tend to have a sweet taste to complement the flavor profile in your diet. Fruit is just one element of a balanced diet.
While some weight-loss plans encourage followers to stay away from fruit, many nutritionists disagree. “I’m not sure why or when fruit got a bad rap, but fruit is definitely part of a healthy diet and focus on weight loss or weight management,” says Vanessa Rissetto, CEO and co-founder of Culina. Health. “If there’s a fruit you love, you should eat it,” says author Jessica Cording, MS, RD. The Little Book That Changes the Rules of the Game: 50 Healthy Habits to Manage Stress and Anxiety.
Keep this in mind: Fruit has natural sugars, so it’s best to pair it with a protein and/or fat to prevent blood sugar spikes and drops, according to Rissetto. A few examples: Eat ½ cup of pineapple with 15 almonds or one cup of fruit and ¼ cup of pistachios.
Meet the experts: Jessica Cording, MS, RD, is the author of: The Little Book That Changes the Rules of the Game: 50 Healthy Habits to Manage Stress and Anxiety; Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy; Vanessa Rissetto, RD, is CEO and co-founder of Culina Health; Sonya Angelone, RD, is a nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
You’ve probably heard people in the past recommend substituting fruit for dessert when trying to lose weight, but Cording doesn’t recommend trying this tip. “I get really annoyed when I hear people tell someone to satisfy their sweet tooth with fruit,” she says. “A piece of fruit will never be candy or chocolate.” Instead, she recommends focusing on the health benefits of these foods and doing your best to incorporate them into your meals, such as topping berries on Greek yogurt or making apple slices and nut butters as your favorite snack. “Fruit is a wonderful, nutrient-dense and healthy food, but it doesn’t need to replace sweets,” she says.
Interested in incorporating fruit into your weight loss nutrition plan? Nutritionists recommend keeping these fruits in regular rotation for weight loss.
#1 Orange
Citrus fruits like oranges can be an excellent choice when trying to lose weight, says Sonya Angelone, nutritionist and spokesperson for the Academy of Nutrition and Dietetics. She points out that being overweight is linked to bodily inflammation. “Choose fruits rich in antioxidants, which are anti-inflammatory,” says Angelone. She says oranges are rich in antioxidant vitamin C and fiber and help you stay full.
#2 Avocado
Avocados are high in calories, but they can also help you feel full, says Angelone. Some studies have also linked avocado to weight loss. A 12-week randomized controlled trial in 51 people with overweight or obesity found that people who followed a low-calorie diet that included one avocado a day experienced “significant” weight loss, along with a control group. There was also a decrease in triglycerides, a type of fat circulating in your blood.
#3 Kiwi
Kiwis aren’t a very common fruit in the United States, but some experts recommend adding them to your diet if you’re trying to lose weight. Cording says these berries are full of vitamin C, vitamin K, folate and fiber.
Research has also linked kiwi to weight loss. A small study of 41 people with prediabetes had them eat two kiwis a day for 12 weeks. At the end of the study, researchers found that kiwi eaters had lower blood pressure and lost more than 2.5 cm in their waist circumference.
“Kiwis are really great for weight loss,” says Cording. “It also has an enzyme called actinidin, which is great for digestion.”
#4 Apple
Apples are full of fiber to support good digestion and help you feel full longer, says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “They are also relatively low in calories and can be filling due to their high water content,” he says.
Cording says pairing apples with nut butter can make a great snack.
#5 Pear
Like apples, pears can be fiber-rich, low in calories and filling, says Keatley. Cording notes that they are also known for helping you stay regular, thanks to their high fructose and sorbitol content.
#6 Grapefruit
Grapefruit works well alone or in salads and has benefits such as aiding weight loss. Keatley points out that it is low in calories and high in water and fiber content. “When eaten with greens, it can help release nutrients like iron,” he says.
#7 Pomegranate seeds
Pomegranate seeds have many benefits for them. A one-cup serving contains an impressive 6 grams of fiber (22% of the daily recommended intake) and 25% of the recommended vitamin C intake. They also have a sweet and tart flavor and are perfect for flavoring salads, Angelone says.
#8 Strawberry
Strawberries are nutritional powerhouses. A one-cup serving gives you more than 3 grams of fiber, as well as 97.6 milligrams of vitamin C to suppress inflammation. Pair them with nuts, toss them in salads, or sprinkle them on yogurt; This fruit is quite versatile.
#9 Blueberries
Like strawberries, blueberries are a good source of fiber. They also offer plenty of vitamin C, vitamin A, and beta carotene to help reduce inflammation in your body. “Blueberries, which are high in fiber and low in calories, can help you feel fuller for longer,” says Keatley.
#10 Watermelon
Cording points out that watermelon has a high water content, which will help you meet your hydration needs and feel full. But it is also a good source of vitamin C and very low in calories; There are only 46 calories in a one-cup serving. Pair with nuts or toss them in salads, or enjoy them as a refreshing side dish with chicken or other lean meats.
#11 Raspberry
Raspberries are full of fiber; They contain 8 grams per one-cup serving and also serve as an impressive source of vitamin C. “Some of the most nutrient-dense fruits I recommend are berries,” says Cording. They are antioxidants and great sources of fiber. Like strawberries, raspberries pair well with a variety of sweet and savory foods.
Korin Miller is a freelance writer who specializes in general health, sexual health and relationships, and lifestyle trends, with writing on Men’s Health, Women’s Health, Self, Attraction, and more. She has a master’s degree from American University, lives on the beach, and hopes to one day own a teacup pig and taco truck.