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Fruits aren’t just casual nutritional powerhouses; depending on how you approach dieting, they could also be the key to your success. Even better, they taste good, are easy to prepare, and come in endless varieties, so it doesn't take much work to integrate them into your meal plans.
According to the CDC, eating fewer calories than your body uses can help you in losing weight, and fruits (and vegetables!) are an essential tool in that process. They can help you make up for the difference in your meal content by letting you consume the same amount without taking in as many calories, thanks to their high water content and low fat content.
Eating fruits lets you cut back without missing out on the essential vitamins and minerals that not only reduce your body weight but also promote sustained well-being. Some studies of dieters have even found that increased fruit consumption was associated with weight loss improvements, particularly in conjunction with plant-based or whole-food diets–and no fruit juices won’t cut it.
Here are some dietitian-recommended suggestions for the best fruits for weight loss.
8 Best Fruits for Weight Loss: Our Top Picks
You don’t need to cut out all fruits to lose weight. Everything is okay in moderation, but here are some of the best healthy fruits (and snacks) to add to your menu.
1. Bananas
Bananas provide potassium alongside other essential minerals like magnesium, potentially making them helpful for a number of potential benefits, such as regulating blood pressure levels and maintaining healthy digestion. This fruit's natural sweetness means no added sugars are necessary when preparing delicious treats.
It’s of note that bananas do have a higher calorie count compared to other fruits, and overripe bananas contain more natural sugar than those still greenish-yellow, making them less ideal for dieters sensitive to sugar.
Bottom Line: Packed with nutrients and antioxidants, bananas are a convenient and tasty snack. When enjoyed in moderation, bananas can support weight loss by helping to satisfy cravings and keep you feeling full, so be sure to have a few on hand before you start feeling hungry.
2. Dates With Nuts
Dates are naturally sweet but still relatively low in calories compared to other sugary snacks like candy bars or cookies. They’re also packed with antioxidants, vitamins, and minerals, such as potassium, copper, and magnesium. Dates are also known to promote healthy digestion and even brain health.
Adding nuts (technically a fruit!) to this snack gives dates even more nutritional value while providing healthy fats and protein essential for energy. There are many different date varieties you can try this with. For instance, if you don't care for the common Medjool, pick a Bahri or a Deglet Noor.
Bottom Line: When enjoyed responsibly (they have a lot of natural sugar), dates combined with nuts can be a great source of nutrition without all the extra fat found in other snacks. The caramel-like flavor also makes dates a great substitute ingredient in baking.
3. Citrus Fruits
Citrus fruits like oranges and grapefruits offer plenty of vitamin C as well as dietary fiber, both of which promote digestive health. These tart treats make great additions to juices, smoothies, or even salads.
However, the acidity found within citrus fruits could cause upset stomachs in sensitive individuals, so proceed cautiously before consuming larger amounts than you're used to.
Just because citrus fruits tend to be sour doesn't mean they don't include naturally occurring sugars, which you'll need to keep an eye on. Additionally, always opt for fresh fruit over store-bought orange juice, which can be loaded with sugars and additives.
Bottom Line: Citrus fruits are great all-around weight-loss snacks that pep you up, provide much-needed nutrition and an immunity boost, and help satisfy cravings in one go.
4. Apples With Nut Butter
Combine delicious apples with your favorite peanut butter (or other nut butter) for this classic weight-loss favorite. It offers plenty of protein thanks to the nuts, and apples give your body nutrients plus the extra fiber it needs to digest food well and keep blood sugar levels under control after a meal.
This combo is extremely flexible and effortless to whip up. Peanut butter does contain saturated fat, so it’s important not to overdo it when snacking on this delicious duo—one tablespoon per serving should do the trick!
Some peanut butter brands may also include additives like sugar, so avoid these. After all, you can make up for it by picking a sweeter type of apple.
Bottom Line: This classic combo makes for an easy, nutritious snack that’s great for the whole family! If you want quick fuel between meals without sacrificing taste, try natural peanut butter without any added sugars, or switch to almond or other kinds of seed butter.
5. Cherimoya
This tropical fruit is packed with antioxidants, fiber, and vitamin C. It’s low in calories, so you can enjoy a generous serving. It also has a creamy texture that makes it perfect for smoothies or desserts!
Some people describe the taste as being like ice cream or a combo of pineapple, strawberry, and banana.
Cherimoyas are quite fragile and may be difficult to find depending on where you live, but if you do manage to get your hands on one, you’ll want to eat it quickly as they don’t last very long once ripe.
Note that you'll want to avoid the seeds, which are known to be toxic, as well as the unpalatable skin. Some people may experience an allergic reaction when eating this exotic treat, so always check with your nutritionist or doctor before indulging.
Bottom Line: If available in your area, cherimoyas are worth trying out. You might discover a new favorite fruit!
6. Melons
Melons like watermelon and cantaloupe offer plenty of hydration thanks to their high water content while providing essential vitamins such as A and C. They have a sweet, refreshing flavor that makes them great for snacking or healthier desserts.
While melons are generally healthy snacks, a lot of sugar lurks inside certain varieties, which could impact your blood sugar. Combining melons with a protein source may limit this effect, which could prove helpful for people with diabetes.
Melons aren’t very filling, so try mixing this snack with something else that’s healthy, like nuts or oatmeal.
Bottom Line: For those looking for something light yet satisfying, try munching on some fresh melon slices—or cube them and add them to salads or smoothies! If you freeze and blend them with ice and a touch of honey, any melons make a great weight-loss-friendly sorbet!
7. Avocados
Avocados (also a fruit!) contain heart-healthy fats, which can lower your risk of cardiovascular disease, alongside vitamins B6 and E, both important nutrients promoting overall well-being. The creamy texture makes this a perfect addition to any treat, whether savory or sweet!
Avocados have a relatively higher fat content than most other foods, making them a healthy alternative to high-fat animal products like butter, cheese, and cream.
Depending on where you live and what time of year it is, avocados can be expensive. Most varieties are in peak harvestable condition from late winter to early summer, so you might find them cheaper then.
Bottom Line: Avocados let you get your fats in a healthy way, complete with fiber and vitamins. They're a fantastic option for curbing hunger pangs and enriching typical weight-loss menu items, such as salads or cooked whole grains.
8. Guavas
Guavas are an excellent source of fiber, vitamins C and A, potassium, and folate. They also contain lycopene, an antioxidant that has been linked to heart health and cancer prevention.
While guavas are nutrient-rich, they contain more sugar than some of the other options on this list. Those watching their blood sugar levels or seeking to lose weight fast should consume this fruit in moderation as part of a balanced diet.
Bottom Line: Guavas can complement any weight loss plan thanks to their impressive nutritional value. Just remember that the small portion sizes and high sugar content mean it's best as an addition, not a main staple, especially if you’re buying canned instead of fresh.
How Top Nutrition Coaching Can Help
Eating fruits can make dieting fun, but it's not some magical weight-loss solution. Fruits work best as part of a balanced diet, so it's helpful to chat with an expert before making major changes.
At Top Nutrition Coaching, you'll find registered weight-loss dietitians with the skills and passion to help you make smarter dietary choices.
We match every one of our clients with a specialist who actually takes the time to understand their needs and goals, so why settle for stabbing in the dark? Reach out to a Top Nutrition Coaching matching specialist today and get started on your weight loss journey.
Final Thoughts
There are many paths to healthy weight loss. While whole fruits are one of the most accessible options (they’re cheap and enjoyable), you need to remember the need for balance.
Building a sustainable menu plan is integral to a good weight loss experience. Take our quiz to get started on the right track.
Frequently Asked Questions
Here are the common questions we get about fruit and weight loss:
Can I lose weight by eating only fruits?
While different people have different results with different weight-loss programs, it's usually best to avoid restrictive meal plans. Exclusively eating fruit, especially if you're not used to it, probably isn't wise, and our experts don’t recommend going on a juice cleanse. Even fruitarians have to eat other things to get the nutrition they need.
How much fruit should I have per day?
Researchers and medical professionals recommend aiming for five servings of fruit per day to achieve optimal health benefits.
Which fruits should I avoid for weight loss?
Steer clear of higher-sugar fruits, like pineapple and mangos, as they may make it tougher to lose weight despite their water content and fiber.
What weight-loss fruits burn the most calories?
Fruits that are high in fiber make your body work a little harder to digest them, which may aid weight loss as well as digestion.
