What Are The Best Fruits For Weight Loss? Dietitians on Benefits of Berries, Citrus & More
Plus how to prepare the fruit to maximize its value
We all love enjoying flavorful foods that are also bursting with health benefits. Fruits, for example, are satisfying, nutritious and can even support weight management. Here, dietitians share 8 of the best fruits for weight loss that are both tasty and nutritious.
Apples
Eating apples are especially helpful if you’re trying to consume fewer calories, says Chris Mohr, PhD, RD, Registered Dietitian and Exercise Physiologist at Barbend. This is because they’re loaded with fiber and water, which fills you up and keeps you from snacking too much, he explains.
“The physical act of chewing a crisp apple can also satisfy your urge to eat something, possibly reducing the amount of food you consume overall,” Mohr notes.
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The soluble fiber also benefits gut health and regulates blood sugar, which helps improve metabolism, adds Trista Best, RD, LD, Registered Dietitian at The Candida Diet.
Berries
Take your pick—blueberries, strawberries, blackberries and raspberries are all low-calorie, high in fiber and nutrient-rich, Mohr says. Their fiber content helps slow digestion and keeps hunger at bay.
They’re also chock full of antioxidants, which lower inflammation and can aid in improving metabolic rate, adds Best.
Brooke Miner, RD at Fay, points out that berries also have high content of polyphenols—plant compounds known for regulating blood sugar and promoting gut health.
“Polyphenols help boost the production of Akkermansia, a key player in your body’s natural GLP1 production, which is essential for regulating metabolism and appetite,” Miner says.
There are plenty of ways to pair berries with other nutrients to take full advantage of their satiating effects. Miner recommends sprinkling them on top of plain Greek yogurt or your morning oats for an easy way to add a burst of flavor, sweetness to satisfy sugar cravings and fiber.
Bananas
“Bananas are somewhat higher in calories, relative to some other fruits, but they are also filled with potassium and fiber which help you feel full,” says Mohr. “They’re especially good as a pre-exercise snack because they can boost your energy.”
Kiwis
Kiwis are a small but mighty nutrient source. They’re packed with vitamins C, K and E, as well as fiber and folate, says Mohr.
They also boast a low glycemic index, so they won’t cause sharp spikes in blood sugar, helping to maintain steady energy levels and curb sugar cravings, Miner explains.
“Composed of 80 percent water, kiwis are also hydrating, supporting enzyme function and potentially improving insulin sensitivity,” she says.
And, as Best points out, Kiwis have both soluble and insoluble fiber, which improve weight loss efforts through gut health and reducing bloating.
“Eat the skin for even more fiber and nutrition!,” advises Mohr. “They contain actinidin, an enzyme that aids in protein digestion, making you feel more full.”
Pears
One medium-sized pair offers about 6 grams of fiber, or nearly 1/4 of the fiber recommendation for the day, explains Mohr. They also offer a variety of other vitamins and antioxidants. Have a pear as a snack any time of the day or add slices to a salad, he suggests.
Papaya
Papaya contains a lot of fiber, vitamin C and an enzyme called papain that aids digestion, making it a great choice for appetite control and metabolism support, says Miner.
“The fiber helps promote feelings of fullness, while the vitamin C helps reduce inflammation, which can otherwise contribute to fat buildup and a sluggish metabolism,” she says. “Just one papaya can provide 100 percent of your daily vitamin C needs.”
It can also function as a plate! Miner recommends using a papaya bowl as the base for your morning yogurt parfait. Just fill it with plain Greek yogurt, pumpkin flax granola and berries for a fiber-rich, protein-packed meal.
Grapefruit
Lauded for its ability to help lower insulin levels, Grapefruit supports balanced blood sugar and promotes fat burning while reducing cravings for sugary or high-calorie foods, Miner says. Research also suggests that naringin, a flavonoid found in citrus fruits like grapefruit, can enhance fat burning and contribute to overall weight loss.
“The simplest and most effective way to enjoy grapefruit is to eat it fresh,” Miner offers. “You can cut it in half and scoop out the segments or slice it into wedges. Adding a sprinkle of stevia or cinnamon can enhance its flavor without adding sugar.”
Cherries
With only about 5,060 calories per 1/2 cup (around 1,012 cherries), Miner says cherries make a perfect snack that won’t derail your daily calorie goals. They’re also a natural source of melatonin, the hormone that helps regulate sleep. This supports weight loss efforts indirectly as getting enough quality sleep is crucial for weight loss. Inadequate rest can disrupt hunger-regulating hormones (like ghrelin and leptin), increase cravings and slow down metabolism, says Miner.
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