11 best fruits for weight loss, according to nutrition experts

11 best fruits for weight loss, according to nutrition experts

If you’ve made the decision to lose weight for the sake of your health, modifying your diet may be on the list of lifestyle changes you plan to make. However, it’s natural to wonder which foods are best to eat more of, including the best fruits for weight loss.

As you know, fruits are full of vitamins and minerals, as well as fiber to support good gut health. They also tend to have a sweet taste to complement the flavor profile of your diet. Fruit is just one component of a balanced diet.

While some weight loss plans encourage their followers to avoid fruit, many nutrition experts disagree. “I’m not sure why and when fruit got a bad reputation, but fruit is definitely part of a healthy diet and one focused on weight loss or control,” says Vanessa Rissetto, CEO and co-founder of Culina. health. “If there’s a fruit you enjoy, you should eat it,” says Jessica Cording, MS, RD, author of the book. The Little Book of Game Changers: 50 Healthy Habits for Managing Stress and Anxiety.

Just keep this in mind, according to Rissetto: Fruit contains natural sugars, so it’s best to combine it with protein and/or fat to avoid blood sugar spikes and crashes. Some examples: Eat half a cup of pineapple with 15 almonds or a cup of berries with a quarter cup of pistachios.

Meet the experts: Jessica Cording, MS, RD, is the author of The Little Book of Game Changers: 50 Healthy Habits for Managing Stress and Anxiety; Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy; Vanessa Rissetto, RD, is CEO and co-founder of Culina Health; Sonia Angelone, RD, is a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

You’ve probably heard people suggest in the past that you replace sweets with fruit when you’re trying to lose weight, but Cording doesn’t recommend trying this trick. “I get very annoyed when I hear people asking someone to satisfy their sweet tooth with fruit,” she says. “A piece of fruit will never be candy or chocolate.” Instead, she recommends focusing on the health benefits of these foods and doing your best to incorporate them into your meals, like eating berries on top of Greek yogurt or making apple slices and nut butter your go-to snack. “Fruit is a great, nutrient-dense and healthy food, but it doesn’t have to be a substitute for sweets,” she says.

Are you interested in incorporating fruit into your eating plan to lose weight? Nutritionists recommend keeping these fruits to lose weight on a regular basis.

#1 Orange

Citrus fruits like oranges can be a great choice when you’re trying to lose weight, says Sonia Angelone, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. She points out that excess weight is linked to physical inflammation. “Choose fruits rich in anti-inflammatory antioxidants,” Angelone says. She says that oranges contain a high percentage of antioxidant vitamin C, in addition to fiber, to help keep you feeling full.

    #2 Avocado

    Avocados are high in calories, but they can also help you feel full, Angelone says. Some research has also linked avocados to weight loss. A 12-week randomized controlled trial in 51 overweight or obese people found that people who ate a low-calorie diet that included an avocado daily lost “significantly” more weight, as well as the control group. They also had lower triglycerides, a type of fat that circulates in the blood.

    #3 Kiwi

    Kiwis are not a very common fruit in the United States, but many experts recommend adding them to your diet if you are trying to lose weight. This fruit is packed with vitamin C, vitamin K, folate, and fiber, Cording says.

    Research has also linked kiwi to weight loss. One small study of 41 people with diabetes asked them to eat two kiwis daily for 12 weeks. By the end of the study, the researchers found that kiwi eaters had lower blood pressure and lost more than an inch from their waist circumference.

    “Kiwi is really great for weight loss,” says Cording. “It also contains an enzyme called actinidin which is good for digestion.”

    #4 Apple

    Apples are full of fiber to support good digestion and help you feel full longer, says Scott Keatley, co-owner of Keatley Medical Nutrition Therapy. “It’s also relatively low in calories and can fill you up due to its high water content,” he says.

    Pairing apples with nut butter can be a great snack, Cording says.

    #5 Pears

    Like apples, pears are high in fiber, low in calories, and can be filling, Keatley says. They’re also known to help keep you regular thanks to their high fructose and sorbitol content, Cording points out.

    #6 Grapefruit

    Grapefruit works well alone or in salads, and has benefits to help support weight loss. Ketley points out that it is low in calories and high in water and fiber. “When eaten with vegetables, it can help release nutrients like iron,” he says.

    #7 Pomegranate seeds

    Pomegranate seeds have a lot going for them. One cup contains 6 grams of fiber (22% of the recommended daily amount) and 25% of the recommended amount of vitamin C. They also have a sweet and tart taste and are perfect for topping up salads, Angelone says.

    #8 Strawberry

    Strawberries are nutritional powerhouses. One cup gives you more than 3 grams of fiber, plus 97.6 milligrams of vitamin C to reduce inflammation. Pair them with nuts, add them to salads or sprinkle them over yogurt, this fruit is so versatile.

    #9 Berries

    Like strawberries, blueberries are a good source of fiber. They also provide plenty of vitamin C, vitamin A, and beta-carotene to help reduce inflammation in the body. “Blueberries are high in fiber and low in calories, and can help you feel full longer,” says Keatley.

    #10 Watermelon

    Cording points out that watermelon has a high water content to help meet your water needs and help you feel full. But it’s also a good source of vitamin C and is fairly low in calories, with one cup containing only 46 calories. Pair them with nuts, add them to salads, or eat them as a refreshing side with chicken or other lean meats.

    #11 Raspberry

    Raspberries are full of fiber, with 8 grams per 1-cup serving, and they also serve as an impressive source of vitamin C. “Some of the most nutrient-dense fruits I recommend are berries,” Cording says. Antioxidants and great sources of fibre. Like strawberries, berries go well with a range of sweet and savory foods.

    Shot by Corinne Miller

    Corinne Miller is a freelance writer specializing in wellness, sexual health, relationships, and lifestyle trends, and her work appears in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives on the beach, and hopes to one day own a teacup pig and a taco truck.

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