Dieting can be tough, especially when you have to make several restrictions in terms of what you can eat. WHO reports (1) that obesity has increased by almost 300% within the last four decades.
Worldwide, the number of people who are overweight is drawing close to the two billion figure. More than 650 million of these individuals have a BMI that is higher than 30, making them obese.
One statistical report (2) shows that about 95% of people who try a diet fail to lose weight. The same report shows that people who do lose weight often gain it back. There are many reasons why diets fail and why people end up quitting the program. Limitations in food tend to be a top reason. When it comes to dieting, knowing what foods to include and exclude is important.
Turning to fruits instead of potato chips can create a healthy snacking habit. This strategy can also yield a significant improvement in weight reduction and lower the risk of heart disease, diabetes, and other complications associated with an unhealthy diet.
Are All Fruit Good For Weight Loss?
There is an abundance of fruit available when visiting a local farmer’s market or even a supermarket. Each fruit has its own flavor and nutrient profile. Generally, when it comes to weight loss, it is recommended to eat enough fruits and vegetables to satisfy a person’s daily nutritional needs. Since these are natural foods that are not processed prior to consumption, people often think that they can go all out when eating fruits or vegetables.
While all fruits are healthy with high nutrient content, it is important to realize that no every option will be a suitable one for weight loss. With this in mind, people should understand which fruits may contribute to weight loss and which ones should rather be avoided. This ensures the person is able to pack their lunch bag with fruits that are perfect weight loss snacks.
Below, we will share a couple of fruit that are not the most ideal options for people who are trying to lose weight. Note that it is not necessary to completely remove these fruits from a person’s diet. Instead, consumption should simply be limited to avoid loading the body with too many calories.
- Bananas: A healthy fruit rich in potassium and magnesium. The problem, however, is that a single banana fills the body with up to 152 calories (3). Eating a single banana may not be a big problem, but when a person consumed the fruit in excess, they are adding a lot of calories to their diet.
- Grapes: Another healthy fruit that can be enjoyed in small amounts, but when eaten in excess, may contribute to weight gain. Eating a cup of grapes can add up to 104 calories to a person’s diet. The same number of grapes also contain 27 grams of carbs (4).
- Dried Fruits: A lot of people enjoy dried fruit as a snack. While they can be a great option to add to a lunch box, dried fruits tend to have additional calories. When fruit is dried, the water content is essentially removed. A single cup full of raisins loads the body with about 493 calories (5). This is a high number of calories for a person trying to reduce their daily caloric intake.
What Fruit Should You Eat On A Diet?
Some fruits should be consumed in small amounts, while others can be eaten throughout the day as snacks more freely. Several studies have looked at the weight loss potential of certain fruits. Focusing on including fruits that are beneficial for weight loss may help to improve a person’s overall results, helping them achieve their goals faster.
In this section, we will provide a list of 10 fruits that should be included in a weight loss diet. Each of these fruits provides a low-calorie count while contributing to a filling effect and loading the body with essential nutrients.
Kiwi, sometimes referred to as Kiwifruit, has green flesh. The fruit has small seeds inside. The seeds have a black color. The fruit is known to have an exceptionally high vitamin C count, which is a powerful antioxidant. Vitamin C fights against oxidative stress caused by free radicals in the body. In addition to vitamin C, Kiwifruit is also a source of folate and vitamin E. Studies also show that the fruit has a high fiber content (6). These factors make the Kiwi nutrient-dense.
A study tested the impact of Kiwi fruit on patients who are considered prediabetic (7). A total of 41 individuals were included in the study. Golden kiwis were provided. The patients were advised to eat two of these kiwis every day. The study was done over a 12-week period. Vitamin C levels were significantly increased, and blood pressure was reduced. There was also an average reduction of 1.2 inches in waist circumference.
Oranges fall within the category of citrus fruit. One of the major benefits of orange is its low-calorie count. While the fruit has a low number of calories, it is incredibly rich in both fiber and vitamin C. The fiber content of orange means it will help you feel full for a longer period of time, particularly when compared to unhealthy snacks that lack any fiber. One study showed that a single orange provides a four-fold increase in fullness compared to the consumption of a croissant (8).
Orange juice is an alternative to the whole fruit but may be less effective. Numerous studies have shown that the whole fruit is more beneficial compared to a juice with orange extract (9). Improved fullness is observed among people who consume the fruit. There is also a more significant reduction in daily caloric intake. These are both factors that contribute to weight reduction.
When looking at fruit for weight loss, grapefruit is an option that will often pop up first. Grapefruit is often advised as a snack option in weight loss diets – and for a good reason. The grapefruit is essentially a combination of an orange and a pomelo. People usually opt for just a half grapefruit when they want to have a snack. Some people prefer to eat a grapefruit for lunch too.
Eating half a grapefruit provides an estimated 39 calories. The same half grapefruit will give a person access to 65% of the vitamin C their body needs on a daily basis. Grapefruit also contains a high amount of vitamin A. The low glycemic index of a grapefruit means the fruit does not release sugars into the body quickly (10).
Berries are a group of fruit that contain antioxidants and essential nutrients while also being low in calories at the same time. Researchers have found that among people who are trying to lose weight, strawberries seem to have a lot of potentials. Strawberries have few calories but still provide a sufficient serving of dietary fiber, manganese, and vitamin C.
Eating a cup of strawberries gives a person less than 50 calories. This cup of strawberries also contains three grams of fiber. The fiber content helps the person feel full after eating the strawberries. The fiber also contributes to improved digestive function and metabolism, further helping with the process of weight loss. The nutritional content of the strawberries helps a person keep their body nourished white, reducing their daily caloric intake.
While looking at berries, do not overlook the benefits that come with eating blueberries. Similar to strawberries, this type of berry is low in calories. Eating a half-cup of blueberries contains an estimated 42 calories. This is a low amount of calories, but the fruit can still make a person feel full.
There are three important nutrients that blueberries contain. These include vitamin C, vitamin K, and manganese. As a snack, blueberries, along with other mixed berries, can contribute to better satiety. There are studies that have looked at the filling effects of berries. In one study (11), participants were given a snack that contains 65 calories worth of berries. Among those who consumed berries, there was a significant reduction in calories consumed in a subsequent meal.
Peaches are classified as stone fruit. This fruit category contains a pit in the middle, often referred to as a "stone." On the outside, however, edible flesh can be found. Other examples of stone fruit include plums and apricots, as well as cherries. Peaches, similar to other stone fruit, are low GI foods. In addition to having a low glycemic index, the fruit also contains little calories.
A medium-sized peach contains around 58 calories in total. Considering the size and weight of approximately 150 grams, the fruit is likely to make a person feel full without contributing too much to their caloric intake. Peaches are also rich in vitamin A and vitamin C, two beneficial nutrients that the body depends on. Several other nutrients can also be found in smaller doses – which all contribute to the daily nutritional needs of the body.
An apple a day can be more beneficial than many people realize. The high fiber content of apples has made this a popular diet food. With 5.4 grams of fiber in a large apple, digestion is optimized, and the person will feel full after having the fruit. Numerous studies have also looked at apples as a weight-loss food and found that most people are able to experience positive results.
One study (12) was conducted among a group of female participants. Three groups were used in this study. This allowed the researchers to have a comparison chart for apples and weight loss. One group consumed three apples each day. The other groups were provided with oat cookies or pears. The group who consumed apples every day for a 10-week period had an average weight reduction of two pounds throughout the study period. The other groups did not have significant results compared to the apple group.
Avocado is a bit of a complicated weight loss fruit. One thing that people need to note is that avocado is a calorie-dense food. This means eating too much avocado will likely lead to weight gain. On the other hand, in moderation, this can be quite a powerful weight-loss food. While 100 grams of avocado contributes 160 calories to your daily diet, it also contains a rich amount of folate and vitamin K.
There are studies that show even though avocado has a high level of calories; they still provide an excellent addition to a weight loss diet. Studies show that the high-calorie content can be worked into a person's meal plan without causing weight gain (13). Studies also show (14) that avocado helps to promote a feeling of fullness while also reducing a person's appetite in general. This data further contributes to the evidence that avocado can be considered a good weight loss fruit, even though it has a high-calorie content.
Melons tend to be another great addition to a weight loss diet. There are different types of melon that can be enjoyed, with watermelon and honeydew being common options for people who are trying to lose weight. The calorie content of melons tends to be modest, but still significantly less than some of the alternative fruits – and especially when compared to unhealthy snacks like a donut.
Fiber is an important nutrient found in melons. All types of melons contain a high fiber content. This promotes satiety and helps a person keep their daily calorie intake in check. Melons also contain lycopene, beta-carotene, vitamin C, and other important antioxidants. The high water content of melons should also be noted, as this has been proven to provide effective results when trying to reduce weight (15).
10. Passion Fruit
Passion fruit might not be as commonly consumed as fruit like apples and oranges but can also be a great addition to a person's weight loss strategy. A single passion fruit weighs around 18 grams. One passion fruit contains 17 calories. The small fruit is packed with potassium, iron, vitamin A, and vitamin C. The added fiber content in the fruit also helps with satiety and calorie consumption.
The fiber content in passion fruit has been shown to help slow the digestive process. In turn, this keeps a person feeling full for a longer period of time. In addition to slowing digestion, the fiber content in passion fruit may also contribute to improved appetite control. Many people find that being unable to control their own appetite is one of the major problems when they are struggling to lose weight. Eating five passion fruits offers 42% of the recommended daily fiber intake while adding less than 100 calories to the person's diet.
While some people fail at dieting, others are able to lose weight and keep it off effectively. The difference often lies in the food choices that are available. When trying to lose weight, it is important to realize alternatives to unhealthy snacks exist. Packing a few fruits in a lunch box offers a healthier, weight loss friendly alternative to potato chips and pretzels.
(14) https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155(15) https://www.ncbi.nlm.nih.gov/pubmed/27376070