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Best fruits for fast weight loss

Emeh Joy
By Emeh Joy

Basic Medical Scientist, Freelance Health Writer, Lifestyle Blogger and Business Enthusiast

Top 10 best fruits for weight loss

Weight loss is a widely discussed topic nowadays. People now seek ways to prevent obesity and overweight using lifestyle and dietary changes. This article discusses the best fruits to eat for fast weight loss.

One way to lose weight fast and naturally is by consuming lots of fruits, as fruits contain lower calories, natural fibre and are highly nutritious.

Every weight loss diet plan entails that an individual eats the right foods. Knowing that fruits help with weight loss, the next question is, "which fruits are best for weight loss?"

Top 10 best fruits to eat for weight loss

10 best fruits for fast weight loss, fat burning and normal weight maintenance include:

  1. Apples
  2. Oranges
  3. Watermelons
  4. Grapes
  5. Avocadoes
  6. Bananas
  7. Pineapples
  8. Kiwi Fruits
  9. Berries
  10. Pomegranates

Following a weight loss diet is usually hard, especially for beginners, because you have to constantly battle the cravings for sugary and sweet foods.

However, fruits help you deal with this hard part of a weight loss diet. The natural sugars in these fruits are not only good for your health but also helps reduce the craving for unnatural, less healthy sweet foods.

The good thing about these best fruits for weight loss is that they are quite common. If you want to start your fast weight loss journey, you can easily walk into any grocery store and purchase these fruits.

Let's check out each of these fruits and see how they work best to help you achieve your weight loss goal.

1. Apples

Apples are highly nutritious and can help reduce the risk of obesity

Apples are common fruits and are also among the best fruits for weight loss, particularly the Pink Lady variety. Apples contain high fibre (fibre helps with fast digestion) and contain low calories.

One medium apple contains 95 calories, 25 grams carbs, 1 gram protein, 0 gram fat and 3 grams fibre. Since apples contain fibre, they tend to make you fuller, eliminating the need to eat more of other foods. According to a study, one apple is nearly thrice as filling as a chocolate bar.

Among the constituents of apple include flavonoids and antioxidants. Antioxidants help to reduce oxidative stress. Both flavonoids and antioxidants have anti-inflammatory and antimicrobial effects.

According to a study published on PubMed, overweight women who ate three apples a day lost weight more and recorded a lower blood glucose level compared to those that didn't.

Alongside preventing obesity, eating lots of apples can reduce the risk of diseases like cancers, diabetes, heart diseases and high blood pressure.

You can get the best of apple fruit for your weight loss journey by enjoying it in different ways. You can eat it, add them to your salads and cereals or blend them into a smoothie.

2. Oranges

oranges help with losing bodyweight and fast burning of fat

Orange is another great fruit to eat for weight loss. Oranges contain more than 60 flavonoids and over 170 phytochemicals.

Oranges are good for weight loss and are among the most common fruits good for your overall health. They contain vitamin A, B, C, copper, calcium, potassium and other nutrients and thus help reduce the risks of diseases caused by a weakened immune system.

Oranges help with losing body weight and fat burning by reducing blood lipid, oxidative stress and glucose levels. According to the American Chemical Society, citrus fruits like oranges act as detoxifiers and help improve liver health.

Just like apple, oranges can help you stay full for a longer time. Oranges are twice as filling as a muesli bar and about four times more filling than a croissant.

Since oranges are one of the best common fruits for fast weight loss, it will help to incorporate them into your daily meal plan.

Oranges can be consumed in various ways, such as eating orange slices or taking as fruit juice. However, if you are aiming for weight loss, it is best to eat the fruit slices whole.

This is because studies have shown that eating fruits whole instead of taking them as fruit juice reduces hunger and calorie intake as well as increased feelings of fullness. If you don't want to eat the fruit alone, you can add it to your dessert or salad.

3. Watermelons

watermelons contain much water and many nutrients which enhances the general wellbeing

This list of best fruits for weight loss will not be complete without watermelon. Watermelon contains too much natural sugar, yet; it is one of the best fruits for fast weight loss.

Watermelon, just like its name depicts, contains much water. It also contains a large dose of antioxidants, amino acids, potassium, lycopene, vitamin A, B6 and C.

Because of the varieties of nutrients in watermelon, it is considered one of the major fruits to eat for weight loss and fat burning. It is also low in calories.

Asides from weight loss, watermelon helps keep you hydrated, can improve heart health and reduces inflammation and oxidative stress.

To spice up your weight-loss diets, you can enjoy watermelon fresh or slice it into a fruit salad. You can also freeze it into fruit popsicles or use it to make a fruit smoothie.

4. Grapes

Grape is one of the top best fruits for weight loss

Grape is a semi-bitter but sweet citrus commonly found in the subtropical region. It is a cross between orange and pomelo. Grape is one of the best fruits to eat for weight loss.

Half a grape contains only 39 calories. However, it provides up to 65% of the reference daily intake (RDI) for vitamin C. Also, grapefruit has a low glycemic index (it releases sugar into the bloodstream slowly). Food with a low glycemic index may help with weight loss.

Consumption of grapefruits can lead to an increase in key nutrients needed by the body, reduced appetite, and an increase in HDL cholesterol (which is the good cholesterol).

A case study review found that consuming grapefruit caused a reduction of waist circumference, body fat and blood pressure compared to the control group.

Grapefruit contains a high amount of lycopene, potassium, choline, vitamin C and fibre.

5. Avocadoes

avocado contains a higher amount of calorie than most other fruits however, it is quite beneficial for weight loss

Some people might underrate the avocado pear, but the fact is that when it comes to weight maintenance, it is one of the best fruits for weight loss.

Avocado contains a high amount of calories (half of one avocado contains about 160 calories), but studies have suggested that this fruit may help with weight loss despite its high calorie.

In one study, about 61 overweight persons ate foods containing either 30 grams of fat or 200 grams of avocado. Both groups lost weight significantly, which shows that avocadoes are the right choice of fruits to eat for weight loss.

In another study of American eating habits, it indicated that people who ate avocadoes tended to have lower body weight, lower risk of having metabolic syndrome and healthier diets than people who didn't eat them.

This fruit is fully packed with potassium, protein, fibre, vitamin C and K, as well as smaller amounts of magnesium, riboflavin, folate, copper, calcium, iron and antioxidants.

Avocado fruit helps with detoxification, fastens digestion, helps fight against free radicals and reduces the risk of diabetes.

Since they contain about 85% of water, they help the body flush out toxic substances by softening solid wastes.

Instead of using butter or margarine as your bread spread, you might want to make use of avocado. Other ways to consume avocado include eating it whole, making it into a smoothie or adding it to your salad.

6. Banana

bananas contain a high level of fibre and are good for weight loss

The next in our list of best fruits for fast weight loss is banana. Banana is a great source of vitamin C, vitamin B6, manganese, magnesium, potassium, protein and folate.

Bananas are great for fat burning as they contain a high level of fibre, but they contain more calorie than most other fruits. For this reason, people trying to lose weight tend to avoid it, but studies have shown that bananas are among the best fruits for weight loss.

Because bananas have a low-to-medium glycemic index, they might help regulate weight and insulin levels, especially for people with diabetes.

Fruits that are of high quality and contain many nutrients like bananas are needed for every weight loss diet plan. A study showed that eating one banana daily lowered cholesterol and blood sugar levels in people with high cholesterol.

The good thing about banana is that it is a common fruit that you can find around. Also, it is sweet and can be enjoyed in different ways- by eating whole, blending into a smoothie or incorporating into other meals.

7. Pineapples

Pineapples are great choice of fruits to eat for weight loss

Pineapple is one of the most common fruits found, especially in the tropics. It is one of the best fruits to eat for weight loss.

Jampacked in one big pineapple fruit are nutritious micronutrients like magnesium, thiamin, vitamin B6, vitamin C, niacin, riboflavin, iron, copper and folate.

Aside from helping with fast and natural weight loss, pineapple has been shown to help manage health conditions like diabetes and heart diseases. It also helps improve hair and skin and regulates blood pressure.

To help with your weight loss journey, you can incorporate pineapple into your daily meals in a variety of ways. To get additional nutritional value, you can add pineapple juice to your zobo drink. Zobo has many health benefits, such as prevention of oxidative stress and blood pressure reduction.

8. Kiwi Fruits

Kiwi is one of the best fruits for fast weight loss

Kiwi fruit is not as common as most other fruits on this list, However, kiwi is no doubt one of the best fruits for fast weight loss.

These small, brownish fruits with yellow or bright green flesh are very nutritious. They are a great source of vitamin C and E and folate. They also have high fibre content.

Kiwis have a low glycemic index which means they release sugar slowly thus preventing spikes in the blood sugar level. One small kiwi fruit has more than 2 grams of fibre which makes it a great fruit choice for weight loss.

Asides from assisting in weight loss and fat burning, studies have also shown that kiwis can help improve cholesterol, control blood sugar and improve gut health.

You can eat kiwi fruit raw, peeled or unpeeled. Because the fruit is soft and delicious, it can also be added to salads, cereals or juices.

9. Berries

One of the health benefits of berries is weight maintenance

One of the best fruits for weight loss is berries. Berries like strawberries and blueberries help with burning fat and aids in digestion, thanks to their high fibre contents.

Berries can also help regulate blood pressure and can help prevent other health conditions like cancer and diabetes.

Berries contain low calorie. For instance, one cup of strawberries contains less than 50 calories and provides 3 grams of fibre, while a half cup of blueberries contains about 42 calories.

Berries are listed as one of the best fruits for fast weight loss because they help reduce triglycerides and bad cholesterol levels while improving blood sugar levels. In line with this, a 2010 study showed that daily consumption of blueberries caused a reduction in insulin sensitivity and obesity.

Strawberry has been cited as a fruit that is highly beneficial to health. Some of the health benefits of strawberries include helping to combat obesity, cancer, neurodegeneration, diabetes and other metabolic syndromes.

10. Pomegranates

Pomegranate contains lots of fibre, antioxidants, flavonoids and vitamins and helps with natural weight loss

Last on our list of best fruits for weight loss is pomegranate. Eating this fruit is one of the natural ways to trigger fast and natural fat burning.

Pomegranate contains lots of fibre, antioxidants, flavonoids, folate, vitamin C, B6 and K, protein, phosphorus and polyphenols.

Aside from being one of the best fruits to eat for weight loss, pomegranate is also a great fruit of choice for reducing hypertension, inflammation, hyperglycemia, oxidative stress and cancer.

Pomegranate contains so many juicy seeds within its flesh. You can eat the seeds by popping them in your mouth or juicing them. You can also enjoy them in other special ways, such as preparing pear and pomegranate tacos or coconut rice and pomegranate porridge.

Best time to eat fruits for weight loss

Having addressed the best fruits for weight loss, another common topic people talk about is "the best time to eat fruits for weight loss".

You will find lots of claims online regarding the best time to eat fruits for increased health benefits, but the fact is that most of those claims are just myths that lack scientific proofs to back them up.

If you are targeting weight loss, it might help to eat your fruits just before you eat or while eating

Some of the myths about the best time to eat fruits include:

  • It is best to eat fruits on an empty stomach:

There is this popular belief that eating fruit on an empty stomach has a greater health benefit. The idea behind this myth is that taking fruits while eating slows down digestion. This would make food sit in the stomach for a longer duration; thus, fermenting or rotting and causing bloating and discomfort.

This is not entirely true. While it is true that fruits slow down digestion due to their high fibre content, this is not a bad thing as fibre is needed to boost gut health. Slow digestion also helps make you stay fuller (which is good for people seeking to lose weight).

However, even if fruits stay for long in the stomach, they still won't rot as the stomach has the ability to prevent the overgrowth of bacteria.

  • Do not eat fruits before going to bed:

Eating just before bedtime is not encouraged as it can interfere with your sleep cycle. However, this likely doesn't apply to fruits. Fruits might be a better option for night snacking.

The National Sleep Foundation discouraged eating certain foods before bedtime. Foods you should avoid before bedtime are mostly foods that contain high calorie or processed sugar as they can cause a spike in energy levels.

  • The afternoon is the best time to eat fruit:

Some sources have stated that it is better to eat fruits in the afternoon for increased health benefit. So far, there is no scientific evidence to prove that eating fruits at any time of the day affects health differently.

This notion is fueled by the idea that eating snacks that contain high sugar can cause a spike in blood sugar levels, thus triggering the digestive system to become active.

However, this has nothing to do with fruits as all carbs increase the blood sugar level (irrespective of the time of the day. Also, the digestive system is always ready to commence its digestive operations at any time of the day.

The fact is there is no wrong time to eat fruits for health benefits. Fruits are very nutritious and healthy and help improve people's general state of health irrespective of when they are consumed.

Now, the question is, what about weight loss? Is there a best time to eat fruits for weight loss?

While there is no 'best' time to eat fruits for health benefits, there might be better times to eat fruits for someone specifically targeting weight loss.

Fruits contain high fibre, and high-diet fibre content can help reduce the quantity of food consumed. People who are aiming to lose weight might benefit much from eating fruits as they contain less calorie.

Thus, it might better to eat fruits before meals. Eating fruits before meals might help you stay fuller and reduce your tendency to consume too much food. This is good, especially when your food contains high calories. The fruits replace the extra high-calorie food you would have consumed.

Do not hesitate to snack on fruits as much as you can to promote your weight loss journey.