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Health

10 Best Fruits for Weight Loss and Enhance Your Diet. 

If you are losing weight now, you will be interested in learning about the best fruits for weight loss. A diet should not be monotonous; it should be healthy and complete. 

Therefore, we should not exclude such a group of products as fruits. Instead, we will look at those fruits that are most suitable for the weight loss process and contain the least amount of calories. 

Fruit is a very healthy product that you don’t have to eliminate completely. Fruit consumption reduces the risks of diabetes, overweight, cancer, high blood pressure, and cardiovascular diseases. (1, 2)

What fruits are good for weight loss? Some fruits are good for weight loss, and some should be avoided. In this article, we looked at the top 5 fruits you should not consume if your goal is weight loss. These fruits are high in calories and sugar. 


1. Berries 

best fruit for weight loss

Our top best fruits for weight loss start with berries. It’s hard to overestimate the benefits and flavor of berries. So why deny yourself the pleasure? Moreover, the caloric content of berries allows you to eat them even on a diet! 

For example, 100 grams of blueberries contains 39 calories, 100 grams of strawberries 41 calories, and blackberries are also extremely low in calories, with only 34 calories per 100 grams. 

In addition to low calories, berries contain vitamins, fiber, and other biologically active compounds. Berries contain vitamins A, B1, B2, C, and E and minerals like potassium, calcium, magnesium, and iron. Antioxidants in berries have anti-inflammatory and antimicrobial effects, improve metabolism, and improve the cardiovascular system. (3)

2. Watermelon

Watermelon is in second place on our list of best fruits for weight loss. 

This fruit contains many different nutrients, including vitamins, minerals, and antioxidants. Among them are vitamins A and C, B vitamins, magnesium, potassium, lycopene, and carotene.

The large amount of water in the composition has a diuretic effect, and dietary fiber additionally cleanses and gets rid of toxins. 

Is watermelon good for weight loss? Watermelon will not harm your diet if consumed in moderation. So, if you are on a diet and are looking for weight-loss fruits, look at watermelon! 

Is watermelon low-calorie? There are only 25-30 calories in 100 grams of watermelon. 

Watermelon is both tasty and healthy for weight loss, and in hot weather, it is a great thirst quencher! If you’ve been wondering, «Is watermelon fattening? » Hopefully, now your doubts have been dispelled, and you will eat watermelon while dieting. 

All weight loss is not about restrictions; it’s about health and a complete, varied diet. 

3. Apple

best fruits for weight loss

Some of the best fruits to eat for weight loss are apples. First of all, these diet fruits are very low in calories. A 100-gram apple contains about 52 calories. But in order to increase the effect of weight loss, you need to eat the whole apple, together with the peel! 

The peel of the apple contains useful components (in particular, ursolic acid) that reduce the risk of obesity. (4) These healthy fruits for weight loss are high in fiber. Therefore, apples are quickly satiating and are indispensable to a diet. 

Secondly, apples are hugely beneficial not only for weight loss but also for our health in general. 

Eating apples reduces the risks of cancer and cardiovascular diseases and improves cognitive function. In addition, the consumption of this miracle fruit improves the condition of skin and hair. (5) 

4. Pear

Continuing the list of fruits that are good for losing weight, it is worth mentioning the pear. 

This juicy fruit contains only 43 calories per 100 grams. This fruit is low in calories but high in fiber and vitamins. Pears are particularly rich in vitamins C, Z, and B1. 

During weight loss, this fruit will replace any dessert. After all, the surrender and flavor of pear can not be compared with anything. And at the same time, you can eat sweets and not be afraid of gaining excess weight! 

One study found a correlation between eating apples and pears and reducing the risk of stroke. (6)

Also, eating the healthiest fruits for weight loss reduces inflammation, dramatically improves digestion, and saturates the body with micronutrients. 

5. Grapefruit 

is watermelon good for weight loss, is watermelon fattening,

We continue with our list of best fruits to eat for weight loss. Grapefruits are in fifth place — low-calorie and even fat-burning fruits. 100 grams of this citrus fruit contains only 42 calories. 

Grapefruits are fruits that help you lose weight. In one study, eating half a grapefruit before a meal contributed to weight loss and insulin resistance. (7) 

Also, consuming these citrus fruits reduces appetite, removes excess fluid, and improves liver and stomach function. Like other citrus fruits, grapefruit elevates the mood due to its fantastic aroma. (8) 

6. Orange 

The following fruits for weight loss on our list are sun oranges. Who doesn’t like oranges? Their fantastic flavor and aroma? I agree; it is good news that oranges can be eaten on a diet. 

These citrus fruits contain about 47 kcal per 100 grams. 

To maximize the benefits of eating oranges, eating them whole rather than drinking the juice is better. This will reduce the feeling of hunger and, therefore, will contribute to weight loss. (9)

Oranges contain vitamins C and B, beta-carotene, folic acid, potassium, zinc, and iron. Due to their rich composition, they boost the body’s immune system and improve the condition of blood vessel walls. 

7. Apricot

In sixth place on our list of «best fruits to eat for weight loss» is apricot. It is also a very low-calorie and extremely tasty fruit. In 100 grams of apricots contains 44 calories

Apricots are a great source of many antioxidants, such as beta-carotene and vitamins A, E, and C.

In addition, they are rich in antioxidants called flavonoids, which can protect against diseases including diabetes and heart disease. (1011)

But that’s not all! This wonderful fruit is also good for your skin. Because of its vitamins E and C, it fights free radicals and shields your skin from UV rays. 

8. Kiwi

Kiwi is another low-calorie fruit on our list. It contains 61 calories in 100 grams. 

Also, this best fruit for weight loss is a record-breaker in terms of vitamin C content. 

Vitamin C is a very strong antioxidant that helps protect the body from oxidative stress. 

In addition, it strengthens the immune system, aids in collagen production, and strengthens blood vessels. (12) 

Another important component of kiwi is vitamin E. This vitamin also has an antioxidant effect and participates in the formation of immunity. (13)

Other vital substances in the composition are potassium, vitamin K, copper, and folic acid. 

9. Dragon Fruit 

Dragon Fruit 

A list of «10 best fruits for weight loss would only be complete with pitahaya or dragon fruit. This exotic fruit is known for its sweet flesh and bright red rind. 

100 grams of dragon fruit contains about 40-50 calories. It contains vitamins C, B1, and B2 and minerals such as potassium, phosphorus, iron, magnesium, and calcium. 

Pitahaya also contains antioxidants such as Betalains and Carotenoids. These substances, together with vitamin C, have a powerful antioxidant effect. 

It dramatically reduces the risk of cardiovascular diseases and even cancer, as well as favorably affects all processes in the body. (14, 15, 16) 

10. Pineapple

Rounding out our list of «10 best fruits for weight loss» is pineapple. 

100 grams of this tropical fruit contains only 50 kcalories. 

This best fruit for weight loss contains useful substances such as vitamin C, E, and B vitamins, potassium, calcium, manganese, magnesium, and iron. 

Pineapple is often recommended for people with digestive problems because it contains a substance called bromelain. This enzyme helps food, particularly protein fibers, be better digested. 

Furthermore, research has shown that pineapple offers various health benefits. These include such as anti-inflammatory, antioxidant activity, and control of nervous system function. (17) 


Most common questions

Does watermelon make you gain weight? 

It all depends on how much watermelon you consume. The most important thing here is moderation. If you eat a little fruit, and watermelon in particular, you will be able to lose weight. 

Compared to sweets such as candy and cakes, eating fruit is preferable. 

Is cantaloupe good for weight loss?

Even though cantaloupe is not included in our «10 best fruits for weight loss,» of course you can eat it. 

Cantaloupe contains about 34 calories per 100 grams and will be a great addition to your weight loss menu. 

Does fruit make you gain weight?

Eating 2-3 small daily fruits will not negatively affect your weight. But a lot depends on what you eat besides fruit. If you stick to your calorie intake, you will not gain weight. 

Yes, fruits contain a small amount of sugar, but this is no comparison to regular sweets. So, if your goal is to lose weight, we advise you to replace all desserts with fruits and berries. 


Conclusion

We have looked at the top 10 best fruits for weight loss. In addition to these 10 fruits, many other wonderful fruits are great for dieting. To understand «what fruit is best for weight loss?» read the calorie content of the fruit. 

In moderation, fruits and berries are a great addition to the diet. They bring a pleasant taste and flavor and saturate us with valuable substances. It is difficult to overestimate the benefits of fruits for our health. Even if you’re dieting, a few berries and fruits can still be good for you and help with weight loss. 

The founder of Myfitbody.club, fitness blogger, passionate advocate of a wholesome lifestyle, and your personal compass in the captivating realm of nutrition and exercise.

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