The best fruits to eat for weight loss

Fruit often has a high fibre content and little calories. Picture from Pexels

Fruit often has a high fibre content and little calories. Picture from Pexels

Published Sep 6, 2023


Giving up dessert, which seems to be consumed by everyone, is a major hurdle for many people when it comes to reducing weight. Perhaps a co-worker brought doughnuts in for the team, or perhaps the candy bars in the grocery checkout aisle appear to be calling your name.

And when the holidays arrive, everything is up for grabs. Setting a goal then resembles an obstacle course.

Fruit is your new workout partner for losing weight. Fruit not only has the sweetness you're looking for, but unlike processed foods, it also has a ton of nutrients, which makes sense why some refer to it as Mother Nature's sweets.

Numerous fruits have high fibre content while being low in calories, which may aid in weight loss. A few fruits, such as melons, apples, and berries, can also make you feel more satisfied.

Fruit is nature's convenient snack, containing vitamins, fibre, and other nutrients that complement a balanced diet.

Fruit is often high in fibre and low in calories, both of which may aid in weight loss.

In fact, recent research by the Heart and Stroke Foundation of South Africa demonstrates a link between fruit consumption and a decreased risk of diabetes, high blood pressure, cancer and heart disease, as well as a lower body weight.

Here are the top four fruits for weight loss, as determined by years of research by the World Health Organization.

Stone fruits

Stone fruits, often referred to as drupes, are a class of seasonal fruits with a fleshy exterior and a stone, or pit, on the interior, according to “Healthline”. Peaches, nectarines, plums, cherries, and apricots are some of them.

Stone fruits are excellent for persons attempting to lose weight since they are low GI, low calorie, and rich in nutrients, including vitamins C and A.

According to the Heart and Stroke Foundation, one medium peach (150 g) has 58 calories, one cup (138 g) of cherries has 87 calories, two small plums (132 g), or four apricots (140 g) have less than 70 calories.

Stone fruits are a more nutrient-dense, full alternative to packaged snack meals like chips or cookies. Stone fruits can be consumed in a variety of ways, including fresh, grilled, in fruit salads, robust porridge, and savoury stews.


Berries are low calorie, nutrient-dense food powerhouses, according to nutritional research on super-foods. For instance, a cup of raspberries has only 64 calories but 36% of the daily value (DV) for vitamin C, manganese, and vitamin K.

Strawberries include fewer than 50 calories per cup, 3 g of dietary fibre, 99% of the daily value (DV) for vitamin C, and 26% of the recommended daily intake (RDI) for manganese.

Additionally, berries have been demonstrated to be filling. According to a tiny study, participants who received a 65-calorie berry snack at snack time consumed less food at their next meal than those who received sweets with the same number of calories.

Additionally, consuming berries may help lower blood pressure, inflammation, and cholesterol levels, which may be especially beneficial for overweight persons.

Fresh or frozen berries can be incorporated into baked products, placed in salads, or blended into a nutritious smoothie for breakfast.


Kiwi fruits are little, brown fruits that have tiny black seeds and brilliant green or yellow flesh. Kiwis are extremely nutrient-dense and a great source of vitamin C, vitamin K, folate, and fibre. They also have a number of positive health effects.

In a study that was published in the National Library of Medicine, 41 pre-diabetic participants consumed two golden kiwis daily for a period of 12 weeks.

Their vitamin C levels increased, their blood pressure dropped, and their waist circumference shrunk by 1.2 inches (3.1 cm). According to additional research, kiwis can also enhance intestinal health, lower blood pressure, and improve cholesterol, all of which are factors in weight loss.

Kiwis have a low GI, which means that even while they contain sugar, it is released more gradually, resulting in fewer blood sugar fluctuations, according to WebMD.

Kiwis also contain a lot of nutritional fibre. Over 2 g of fibre may be found in one tiny fruit (69 g), and an extra 1 g of fibre can be found in the fruit's skin just.

It has been demonstrated that diets high in fibre from fruits and vegetables help people lose weight, feel fuller, and have better gut health. Eating kiwi fruit raw, peeled, or unpeeled, results in a soft, sweet, and tasty fruit.

Additionally, it can be juiced, added to salads, porridge in the morning or baked products.


The grapefruit, a mix between an orange and a pomelo, is frequently linked to weight loss and dieting.

While only having 37 calories, half a grapefruit, or 123 grammes (g), supplies 51% of the Daily Value (DV) for vitamin C. The Global Nutrition Report says that a little quantity of vitamin A is also present in red types.

Grapefruit also has a low glycemic index (GI), which means that it delivers sugar into your system more gradually. Despite the paucity of research, a low GI diet may support weight loss and weight maintenance.

Interestingly, a recent review indicated that grapefruit eating decreased body fat, waist circumference, and blood pressure when compared to control groups, according to “Healthline”.

Additionally, grapefruit contains a lot of naringenin, a flavonoid with anti-inflammatory and antioxidant characteristics that may guard against diabetes and heart disease. Although grapefruit can be consumed on its own, it also goes well with salads and other foods.

Fruit is a crucial component of a balanced diet and may help with weight loss. The majority of fruits are high in nutrients and fibre but low in calories, which might increase your feeling of fullness. Remember that eating fruits intact is preferable to drinking fruit juice.

Furthermore, the secret to weight loss is not as simple as eating fruit. Along with physical activity, you should aim for a balanced, whole-foods-based diet.