According to the CDC, eating fewer calories than your body uses is essential to losing weight. Fruits (and vegetables!) can help you make up for the difference in your meal content by letting you consume the same amount without intaking as many calories, thanks to their high water content and low fat.
It's also important to remember that effective weight-loss strategies usually go beyond merely lowering your body weight. You should strive for habits that keep you healthy overall, meaning you'll still have to get your vitamins and minerals. In other words, fruit juices probably won't cut it – go for whole, fiber-filled fresh fruit instead.
Eating fruits lets you cut back without missing out on the essentials that 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.
One big advantage in fruit's favor is that you can eat healthily without feeling like you're giving up the pleasure in life. After all, ingredients from fruits and other plant sources make up many of the natural flavors we love to begin with – so adding them to your meal plan is essentially just cutting to the chase.
8 Best Fruits for Weight Loss - Our Top Picks
Your weight loss journey can be as sweet as you like – just add some of these best fruits for weight loss to your menu.
1. 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 vitamins and minerals such as potassium and magnesium. Adding nuts (technically a fruit!) 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. Dates are good for you when you eat them by themselves, but adding nuts makes them a lot more unhealthy. Eating too many of these treats could cause weight gain if not monitored carefully. Those who suffer from nut allergies should avoid this combination altogether.
Bottom Line: When enjoyed responsibly, dates combined with nuts can be a great source of nutrition without all the extra fat found in other snacks.
2. Peanut Butter With Apples
This classic weight loss fave offers plenty of protein thanks to peanut butter’s rich content. Apples give your body the extra fiber it needs to digest food well and keep blood sugar levels under control after a meal. This combo is extremely flexible, 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 include additives like sugar, so avoid these. After all, you can make up for it by picking a sweeter type of apple.
Bottom Line: For those wanting 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!
This tropical fruit is packed with antioxidants, fiber, and vitamin C. It’s low in calories – so you can enjoy a generous serving without feeling guilty. It also has a creamy texture that makes it perfect for smoothies or even 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 make sure to eat it quickly as they don’t last very long once ripe. 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.
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 flavor that makes them great for snacking or healthier desserts. While melons are generally healthy snacks, there can be a lot of sugar lurking inside certain varieties, which could lead to weight gain or impact your blood sugar. Combining melon with a protein source may limit this effect, which could prove helpful for diabetics. Melon isn't so filling, so try mixing this snack with something else healthy, like nuts or oatmeal.
Bottom Line: For those looking for something light yet satisfying, try munching on some fresh melon slices - or cube it and add to salads!
Bananas provide potassium alongside other essential minerals like magnesium, potentially making them helpful for regulating blood pressure levels. This fruit's natural sweetness means no added sugars are necessary when preparing delicious treats.
Eating too many bananas could cause weight gain due to their higher calorie count compared to other fruits. Overripe bananas contain more sugar than those still greenish-yellow, making them less ideal for dieters who want to lose weight.
Bottom Line: Enjoyed in moderation, bananas can help satisfy cravings and keep you feeling full, so be sure to have a few on hand before you start feeling hungry.
6. 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. The acidity found within citrus fruits could cause upset stomachs in sensitive individuals – proceed cautiously before consuming larger amounts than you're used to. Just because these tend towards being sour doesn't mean they don't include naturally occurring sugars – which you'll need to keep an eye on to achieve your weight loss goals.
Bottom Line: Citrus fruits are great all-around weight-loss snacks that pep you up, provide much-needed nutrition, and help satisfy cravings in one go.
Avocados (also a fruit!) contain heart-healthy fats 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 do have relatively higher fat content compared to most other foods – so overeating can result in unwanted weight gain. Avocados can be expensive depending on where you live and what time of year it is. Most varieties are in peak harvestable condition from late winter to early summer, so you might find them cheaper then – Why not try something healthier for the holidays?
Bottom line: Avocados let you get your fats in a healthy way – complete with fiber and vitamins. They're a fantastic option for curbing your hunger pangs and adding body to typical weight-loss menu items, such as salads or cooked whole grains.
Guava is an excellent source of fiber, vitamins C and A, potassium, and folate. It also contains lycopene – an antioxidant that has been linked to heart health and cancer prevention. While guava is a nutrient-rich fruit, it does 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: Guava can complement any weight loss plan thanks to its 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.
How Top Nutrition Coaching Can Help
Eating fruit can make dieting more fun, but it's not some magical weight-loss solution. Fruit works 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.
There are many paths to healthy weight loss. While fruit is one of the most accessible – it's cheap and enjoyable – you need to remember the need for balance.
Know that building a sustainable menu plan is integral to having 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. Eating exclusively fruit – especially if you're not used to it – probably isn't wise. Even fruitarians have to eat other things to get the nutrition they need.
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 fruits burn the most calories?
Fruits that are high in fiber make your body work a little harder to digest them and can result in weight loss on top of digestion assistance.