Best Fruits for Weight Loss with Low Calories: Effective and Tasty Options

Benefits of Low Calorie Fruits for Weight Loss

Following a weight loss regime is like walking on a tightrope, you need to balance the intake of calories with the amount of calories you spend, and the slightest diversion can nullify your efforts. You may have to sacrifice a lot of foods that are high in calories in order to stay in shape.

In general, there is a misconception about consuming fruits for weight loss as they are sweet and thus believed to be high in sugar and calories. First, let’s debunk this myth: fruits are absolutely great for weight loss.

Fruits are relatively low in calories and high in fibre, protein, vitamins and other nutrients. The fibre and protein in the fruits can help slow down digestion and keep you feeling satiated for longer periods of time. This, in turn, prevents overeating which may help you lose weight.

If you are currently overweight, losing around 5% to 10% of your body weight can show significant improvement in your overall health. Including fruits in your diet plan can help you lose weight and achieve this goal.

Numerous studies conducted on large sets of people have shown that including more fruits in a balanced diet can help you lose weight. Studies have also shown that daily fruit consumption can help sustain weight loss over the long term.

A diet rich in fruits has the following benefits:

• Fruits supply you with all the essential micronutrients your body needs like vitamin A, E, B-complex, selenium, copper, etc.
• They are rich in fibre which helps improve your digestive health.
• The antioxidants and other essential nutrients in fruits can lower your cholesterol and high blood pressure.
• A fruit-rich diet can lower your risk of developing lifestyle conditions like Type 2 Diabetes, PCOS, etc.
• The antioxidants and anti-inflammatory properties in fruits can reduce your risk of developing heart disease and stroke.
• The antioxidants in fruits can also decrease your risk of developing cancer.
• Fruits can help improve your overall health as they are good for your skin, hair, nails, teeth, joints, bones, muscle and nerve function.

Which Fruit is Good for Weight Loss?

Fruits are naturally sweet delights that come in different flavours, textures and varieties that can enhance the richness of your balanced diet. Here is a list of the 10 best weight loss fruits you must try.

1. Apple

Apples are great low-calorie fruits which are rich in soluble and insoluble fibre. As fibre does not get digested in your gut, it absorbs water and swells up, and slows down digestion. This makes you feel fuller for a longer time, which suppresses your appetite and prevents overeating or snacking.

The polyphenols present in apples may also contribute to weight loss by inducing fat burning and suppressing appetite.

Nutrition per 100 g:

Calories: 53 to 62 kcal | Carbohydrates: 13.6 to 14.8 g | Sugars: 10 to 12.2 g | Fibre: 2 to 2.5 g | Fats: 0.1 to 0.2 g

How much to eat:

Upto 2 medium-sized fruits per day, which amounts to 135 to 150 g.

How to eat:

You can add slices of apple to your salads, oatmeal, and cereals. Having them as whole fruit (and with the skin) can also satiate your hunger.

2. Berries

Strawberries, blueberries, blackberries, raspberries, Acai berries, goji berries, there are so many varieties! And believe it or not, they’re all good for weight loss.

Despite their delightfully sweet taste, most berries have a low sugar and carbohydrate content, which makes them one of the best weight loss fruits on this list.

Berries also have a high water and fibre content, which keep you feeling full for a longer time. They also make a great weight loss snack as they are low in calories and carbs.

Nutrition per 100 g:

Strawberries:

Calories: 36 kcal | Carbohydrates: 7.96 g | Sugars: 4.86 g | Fibre: 2 g | Fats: 0.3 g

Blackberries:

Calories: 43 kcal | Carbohydrates: 9.61 g | Sugars: 4.88 g | Fibre: 5.3 g | Fats: 0.49 g

Raspberries:

Calories: 57 kcal | Carbohydrates: 12.9 g | Sugars: 2.68 g | Fibre: 6.5 g | Fats: 0.65 g

Blueberries:

Calories: 64 kcal | Carbohydrates: 14.6 g | Sugars: 9.36 g | Fibre: 2.4 g | Fats: 0.33 g

How much to eat:

Upto 1 cup a day, which amounts to about 150 g.

How to eat:

Berries are incredibly versatile and can be had just as they are, as toppings on oatmeal or smoothie bowls, fruit salads, sandwiches, etc. As berries are naturally sweet, you can use them as sweeteners to flavour your milk, yoghurt, in desserts, instead of jam, etc.

3. Avocados

Avocados are rich in fat and dense in calories but do not discount them from your weight loss diet just yet. Their high fibre and unsaturated (healthy) fat content make them one of the top additions to your list of fruits for weight loss.

The monounsaturated and polyunsaturated fatty acids present in avocados are known to reduce bad cholesterol in your body and improve your heart health. These healthy fats, along with fibre, can curb your hunger and keep you satiated for a longer time. This can help lower your calorie intake while cutting down on overeating and snacking.

Nutrients per 100 g:

Calories: 160 kcal | Carbohydrates: 8.53 g | Sugar: 0.66 g | Fibre: 6.7 g | Fats: 14.7 g

How much to eat:

Up to half a cup in a day, which amounts to about 50 g.

How to eat:

You can add avocados to your smoothies, shakes, salads, dips, sandwiches, etc. Alternatively, bake them and top them with eggs and veggies for a filling yet nutritious main course.

4. Bananas

Most people avoid bananas because they are sweet in taste and rich in calories. This leads to a misconception that bananas may increase your weight.

The fact is that they have a low to medium glycaemic index (GI) score, which means they won’t cause a spike in your blood sugar levels. This is important as fluctuating blood sugar can make you feel more hungry, which can lead to binge eating. Bananas are also rich in fibre that keeps you full for a longer period of time and prevents overeating, thus helping you manage your weight.

Nutrients per 100 g:

Calories: 98 kcal | Carbohydrates: 23 g | Sugar: 15.8 g | Fibre: 1.7 g | Fats: 14.7 g

How much to eat:

Upto 1 medium-sized fruit per day, which amounts to about 135 g.

How to eat:

You can add them to your oatmeal, muesli, smoothies, millet pancakes, milkshakes, sandwiches and fruit salads. You can also eat them as they are, or spread some peanut butter on them to make them more filling.

5. Kiwi

Kiwi is another nourishing low-calorie food on the list of fruits for weight loss. Kiwi is rich in fibre, vitamin E, vitamin C, and folate. This fruit has a low GI score, making it more suitable for weight loss. The high fibre content in kiwi fruit keeps you satiated and helps you avoid unwanted weight gain.

Studies suggest that having kiwi fruit helps control your blood sugar, reduces belly fat, improves gut health and aids in weight loss. So kiwis are a great choice if you are trying to lose belly fat.

Nutrients per 100 g:

Calories: 58 kcal | Carbohydrates: 14 g | Sugar: 8.99 g | Fibre: 3 g | Fats: 0.44 g

How much to eat:

Upto ¾ cup or 2 fruits a day, which amounts to about 140 g.

How to eat:

You can have this yummy fruit as it is, or by adding it to salads, cereals, smoothie bowls, puddings, etc.

6. Oranges

Oranges are juicy citrus fruits rich in fibre and vitamin C. They are an excellent addition to your list of fruits that help in weight loss as they are high in water but low in carbs, sugar and calories.

Nutrients per 100 g:

Calories: 47 kcal | Carbohydrates: 11.8 g | Sugar: 9.35 g | Fibre: 2.4 g | Fats: 0.12 g

How much to eat:

Upto 1 medium-sized fruit per day, which amounts to about 155 g.

How to eat:

You may be fond of having oranges in the form of juice but having them as a whole fruit can improve the intake of fibre content, which in turn, can keep you full for a long period of time by providing all necessary nutrients. You can also add it to desserts, salads or juices and smoothies.

7. Pomegranate

Pomegranate is a red juicy fruit with hundreds of edible seeds rich in fibre, polyphenols and flavonoids packed together. It has potent antioxidant, anti-inflammatory and anti-cancer properties. This fruit improves digestion and suppresses your hunger, thus helping you lose weight.

Nutrients per 100 g:

Calories: 83 kcal | Carbohydrates: 18.7 g | Sugar: 13.7 g | Fibre: 4 g | Fats: 1.17 g

How much to eat:

Upto 1 cup a day, which amounts to about 175 g.

How to eat:

You can add these crunchy, juicy seeds to a salad, oatmeal, and yoghurt. It can also be consumed in the form of juice or a handful of seeds as a snack.

8. Pineapple

Pineapple is a low-calorie fruit rich in fibre, antioxidants, manganese, and enzymes like bromelain.

Studies suggest that bromelain and manganese present in pineapple can help burn fat in your body. Bromelain also helps in better digestion of proteins in your stomach.

Pineapples are rich in fibre content that helps to keep you satiated for a longer period and curbs your appetite.

Nutrients per 100 g:

Calories: 50 kcal | Carbohydrates: 13.1 g | Sugar: 9.85 g | Fibre: 1.4 g | Fats: 0.12 g

How much to eat:

Upto 1 cup a day, which amounts to about 165 g.

How to eat:

You can add them to the salads, eat them in slices or relish a glass of pineapple juice.

9. Passion Fruit

Passion fruit is a rich source of fibre, iron, potassium, vitamin C, and vitamin A. It also contains a polyphenolic compound called piceatannol which protects your body from inflammation and cancer. Studies also suggest that piceatannol improves insulin sensitivity in obese people.

The high fibre content in passion fruit helps to reduce body weight. It also helps in increasing the amount of fat burned by your body.

Nutrients per 100 g:

Calories: 97 kcal | Carbohydrates: 23.4 g | Sugar: 11.2 g | Fibre: 10.4 g | Fats: 0.7 g

How much to eat:

Upto ½ cup a day, which amounts to about 115 g.

How to eat:

It can be eaten as whole fruit, added to dessert, salad dressing, or consumed in the form of smoothies.

10. Papaya

Papaya is low in calories and rich in fibre, vitamin C, flavonoids and antioxidants. This makes it a suitable fruit for weight loss. The enzyme papain present in this fruit improves metabolism and prevents the accumulation of fat in your body.

Nutrients per 100 g:

Calories: 52 kcal | Carbohydrates: 13.1 g | Sugar: 10.9 g | Fibre: 1.3 g | Fats: 0.21 g

How much to eat:

Upto ½ cup a day, which amounts to about 120 g.

How to eat:

You can have this fruit as it is, in the form of a smoothie, or add it to salads or fruit salsa. You can also add the seeds to your salads for texture.

Source for nutritional values: United States Department of Agriculture.

Fruits to Eat Less Often

Fruits with a high glycaemic index can increase your sugar intake and throw off your weight loss efforts. So here is a list of fruits that are high in sugar that you need to eat less of.

• Grapes
• Mangoes
• Figs
• Dried fruits

Also Read: Worst Fruits for Diabetes Patients