Losing unwanted weight and keeping it off can be a tricky task. Most people find it hard to enjoy their weight loss journeys because it essentially boils down to changing your lazy and lavish ways to a strict schedule involving physical activity along with a clean green food intake.

Some people try to shed extra kilos and maintain a lean body through a well-balanced diet alone. This means incorporating more nutrients, protein, and fibre in your diet. It is possible to make weight loss fun by incorporating tasty, colourful and healthy dishes in your weekly menu plan.

Add flavour to your diet

Losing weight doesn’t involve just eating less or fewer meals. The most effective way to shed those unnecessary kilos is by following a healthy diet. And one of the best ways to start a healthy lifestyle is by eating more fruit.

These natural goodies come in all shapes, sizes, colours, and flavours, making them easy and fun to add to your diet. Thanks to fruits, you no longer have to follow a bland diet. In addition to that, following a fruit-based diet is one of the best ways to stay fit.

What are the Best Weight Loss Fruits?

Fruits contain little to no fat, which is why they are the ideal addition to your weight loss diet. They are packed with high levels of vitamins, minerals, fibre, protein, and everything else you need to stay fit and healthy. These low-calorie foods also help you keep heart disease, high blood pressure, and diabetes at bay. Here are some easily available fruits that are great for losing weight.

1. Bananas

This commonly found fruit is a favourite among gym freaks due to its high-calorie content, but don’t let that deter you. Although they have high calories, bananas also give you a great boost of nutrients.

Nutrition Values of Banana

100 grams of (approx. one medium-sized) raw banana contains:

• Calories: 89 kcal
• Carbohydrates: 22.84 g
• Dietary fibre: 12.23 g
• Sugar: 2.6 g
• Fat: 0.33 g
• Protein: 1.09 g
• Vitamin B6: 0.4 mg
• Vitamin C: 8.7 mg
• Manganese: 0.27 mg
• Potassium: 358 mg
• Magnesium: 27 mg

This yellow fruit comes loaded with potassium, manganese, magnesium, antioxidants, vitamins, and fibre. It is also known to help regulate insulin levels in your system, making it the ideal snack for people with diabetes. The fruit also helps fight cholesterol.

Bananas make for great weight loss fruits because they can make you feel full for longer, reducing any unnecessary cravings after a meal. It’s easy to incorporate bananas into your weight loss diet by adding them to your oatmeal, fruit salads, muesli, millets, and smoothies.

2. Apples

These sweet juicy treats are the ideal weight loss fruits thanks to their high-fibre, low-calorie values. Research shows that this polyphenol rich fruit promotes anti-obesity effects and exerts beneficial effects like fighting free radicals, regulating gene expression and altering signal transduction in fat tissues.

Nutritional Facts of Apple

A medium Apple with a diameter of about 3 inches is equal to 1.5 cups of fruit and offers the following nutrients:-

• Calories – 95
• Fiber – 4grams
• Carbohydrates – 25grams
• Protein – 0.3 grams
• Sugar – 10.4 grams
• Fat – 0.2 grams
• Vitamin C – 14 percent of the RDI (Reference Daily Intake)
• Vitamin K – 5 percent of the RDI
• Potassium – 6 percent of the RDI
• Water – 86 percent

Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.

Reports have also shown that people who ate more apples had fewer issues with cholesterol. They are a delicious way to include more fibre in your diet. Add some apple slices to your cereal, salads, yoghurt, or oatmeal for a fibre-rich tasty meal.

3. Avocados

Avocados are a mass favorite fruit thanks to millennial culture, but these fruits do a lot more than adorn a sandwich. These buttery fruits are rich in fat and calories, but that shouldn’t discourage you from including them in your weight loss diet. Studies have shown that avocados assist in weight loss and adding them to your diet will ensure that you shed a few kilos and keep them from coming back.

Nutrition Facts of Avocados

According to the National Center for Biotechnology Information (NCBI), these are the nutrition facts for about one-half, or 68 grams (g), of an avocado:

• Calories 114
• Dietary fiber 6 g
• Total sugar 0.2 g
• Potassium 345 milligrams (mg)
• Sodium 5.5 mg
• Magnesium 19.5 mg
• Vitamin A 43 micrograms (μg)
• Vitamin E 1.3 mg
• Vitamin K 14 μg
• Vitamin B-6 0.2 mg
• Monounsaturated fatty acids 6.7 g

Avocados can help you feel full, decrease appetite, and resist cravings. This fruit is also known to combat high cholesterol and keep heart disease at bay. Avocados can be used in smoothies, dips, salads, or even in place of margarine or butter on toast. Keep in mind that avocados are high-calorie fruits, so make sure to indulge in them once in a while.

4. Berries

Blueberries, strawberries, and raspberries are tasty fruits that improve any meal or snack. Research has further elevated these delicious juicy treats to have anti-obesogenic effects. Theyontain high amounts of vitamins, minerals, manganese, and antioxidants while being low on the calorie scale. Strawberries are loaded with vitamin C and manganese, and blueberries contain a high amount of vitamin K that regulates blood calcium level and boosts bone metabolism. 

Berries also make you feel full very quickly, which is why you should add them to your diet. These fruits help reduce cholesterol and blood pressure levels. They also have anti-inflammatory properties. Berries are delicious and can be eaten whole or in smoothies, salads, or baked dishes.

5. Melons

Some of the best weight loss fruits you can find in the market are melons. These fruits contain high amounts of water, which is why you feel full after eating even a small bowl of watermelon or honeydew. They are low in calories, making them excellent fruits to add to your weight loss diet. As a natural food that provides fiber, micronutrients, and bioactive phytochemicals, watermelon may be a healthier alternative to conventional snacks.

Nutritional Facts of Melon

As far as nutritional benefits go, watermelon does not fall short. It’s primarily 92% water which makes it great for hydration. Low in calories and high in antioxidants. Here are a few of the nutrients you get upon consuming a bowl full of melon:

• Calories – 46 
• Carbohydrates – 11.5 grams 
• Fibre – 0.6 grams 
• Sugar – 9.6 grams 
• Protein – 0.9 grams 
• Fat – 0.2 grams 
• Vitamin A – 5% of the DV (Daily Value) 
• Vitamin C – 14% of the DV 
• Potassium – 4% of the DV 
• Magnesium – 4% of the DV 

Melons are packed with antioxidants, vitamins, potassium, and fibre, but they are also high on the glycaemic index. People with diabetes must exercise portion control while consuming melons. They are best eaten as they are or in salads, but you can also consume them as smoothies or fruit popsicles. However,  studies have shown that having the fruit provides more satiety than juice. 

6. Grapefruit

These delicious fruits are rich in vitamin C and vitamin A. Studies have shown that regularly eating grapefruit can help you burn tummy fat, reduce waist circumference, and regulate blood pressure levels. They are low on the glycaemic index, making them ideal snacks for people with diabetes.

Nutritional Value of Grapefruit

 A 100g serving contains:

• Calories: 42 kcal 
• Fat: 0.14 g
• Total carbohydrates: 10.66 g (fibre 1.6 g + sugar 6.86 g) 
• Protein: 0.77 g
• Potassium: 135 mg 

Percentage daily values based on a 2,000-calorie diet RDI:

• Vitamin A: 23% 
• Vitamin C: 52%
• Calcium: 1.7% 
• Iron: 0.4% 
• Magnesium: 18 mg 
• Phosphorus: 18 mg 
• Zinc: 0.16 mg 
• Thiamine: 4%
• Folate: 4% 
• Magnesium: 3% (present in half medium grapefruit) 

Another benefit of grapefruits is that they have the most fibre compared to other citrus fruits. Grapefruit can be eaten on its own, but you can also add them to salads or drink them as a healthy juice if you aren’t fond of the tart flavour.

7. Pomegranate

If you are looking for an antioxidant boost, then all you need is a pomegranate. These complex fruits are loaded with antioxidants like vitamins and polyphenols.

Nutritional Value of Pomegranate

One hundred grams of pomegranate arils contain the following nutrients.

• Calories: 83 kcal
• Carbohydrates: 18.7 g
• Sugar: 13.67 g
• Fibre: 4 g
• Protein: 1.67 g
• Fat: 1.17 g

In addition, pomegranate extracts have been found to have strong anti-inflammatory and anti-tumor properties. Recent studies have proved positive effects of pomegranate extracts on fat reduction as well.. Many of the beneficial effects are related to the presence of anthocyanins, tannins and very high levels of polyphenols and flavonoids.

They help boost your metabolism and keep unwanted fat at a distance. Pomegranate seeds improve your circulatory system and increase blood flow throughout your body. This fruit is also known to bring down LDL cholesterol levels in your system. Adding a handful of juicy pomegranate seeds to your daily oatmeal, salad, or yoghurt can help you shed a few kilos.

8. Papaya

Papayas have been a popular weight loss fruit for many decades. This fruit contains an enzyme called papain, which boosts your metabolism and breaks down food in your system. This prevents your body from retaining too much fat and helps you lose weight.

Nutritional Value of Papaya

One small papaya (approx. 152 grams) contains:

• Carbohydrates: 15 grams
• Fibre: 3 grams
• Protein: 1 gram
• Vitamin C: 157% of the RDI
• Vitamin A: 33% of the RDI
• Folate (vitamin B9): 14% of the RDI
• Potassium: 11% of the RDI

It also helps reduce bloating and constipation. Papayas also contain high amounts of vitamin C, antioxidants, and flavonoids. You can eat papayas as they are or blend them into a smoothie.

9. Kiwi

Kiwis have a high concentration of nutrients, making them a superfood among weight loss fruits. Each kiwi fruit contains large amounts of fibre, vitamin E, vitamin C, and folate. According to studies, eating at least two of these fruits a week can help burn belly fat and reduce your waist size. They also have a low glycaemic index, making them suitable for people with diabetes as well.

Nutritional Value Of Kiwi Fruit

You may have heard that kiwi fruit is high in vitamin C, but besides that it has an incredible nutritional profile. This low calorie fruit (61 calories per 100g) can provide your RDA with many vital nutrients.

Here is the nutritional profile of 100g of raw kiwi fruit:

• 61 calories
• 0.5 g fat
• 3 mg sodium
• 15 g carbohydrates
• 9 g sugar
• 3g dietary fiber 
• 1.1g protein

Other benefits of eating kiwi fruits include improved cholesterol, improved gut health, and reduced blood pressure. People who are at risk of developing heart disease are advised to add kiwis to their diets. You can eat kiwis unpeeled or peeled and add them to salads, smoothies, or juices.

10. Pears

Pears are fibre-rich fruits that have high concentrations of vitamin C. They have the highest amounts of fibre compared to most fruits. This makes them the perfect fruit for people looking to lose weight. Pears are known to fight off coronary heart disease and type II diabetes. They are also effective in reducing cholesterol levels and improving cardiac health.

Nutritional Properties of Pears

Over 100 variations of pears grow worldwide, but they all have one thing in common. All the varieties are incredibly nutritious and have more or less the same vitamins and minerals.

Here are the nutrients in a medium-sized pear.

• Calories – 101
• Protein – 1 gram
• Carbohydrates – 27 grams
• Fibre – 6 grams
• Vitamin C – 12% of the DV (Daily Value)
• Vitamin K – 6% of DV
• Potassium – 4% of DV
• Copper – 16% of DV

Another fantastic benefit of eating pears regularly is that they give you a powerful energy boost. This property, along with its high fibre content makes pears a great food to include in your weight loss diet. You can consume pears raw in salads or add them to baked dishes like tarts or pies.

Fruits to Avoid for Weight Loss

Fresh fruits are a great addition to a weight loss diet, but there are always exceptions. Although all fruits are healthy and have their own benefits, it is wise to avoid some of them if you want to lose weight. Most fruits are sweet and contain high amounts of natural sugar, called fructose. 

This sugar can negate your weight loss efforts as it can tip the scales of your diet’s glycaemic index. Controlling portions of high glycemic index fruits will also assist you in your weight loss journey. Here is a list of fruits you should restrict during your weight loss journey.

1. Mangoes

Mangoes are a great way to add a tropical element to your smoothie or salad, but they contain high sugar levels. These juicy fruits are rich in fibre and vitamins, but their increased sugar content can offset your weight loss effort.

2. Grapes

A grape smoothie sounds delicious, but it is advised that you keep a close eye on your portions. Grapes fall under the category of high-sugar fruits, which makes them unsuitable as weight loss fruits. They do, however, contain significant amounts of vitamins and minerals and are known to combat heart disease and high blood pressure.

3. Figs

Fresh figs are a rich source of dietary fibre and have shown great results in reducing blood pressure and cholesterol levels. These fruits are a delicious addition to salads, smoothie bowls, and cereal, but they contain high sugar levels.

Make sure to avoid large amounts of this fructose-heavy fruit as it can cause you to gain weight and increase blood sugar levels.

4. Cherries

Another sugar-rich fruit not ideal for a weight loss diet is cherries. They contain exorbitant amounts of sugar, which is why they are perfect in pies and tarts.

Although cherries are rich in vitamin C and other antioxidants, high sugar levels can lead to weight gain. Cherries are also not ideal for diabetics and people with high blood pressure.

5. Dried fruits

Dried fruits such as raisins and prunes contain high calories because they are desiccated and don’t contain any water. These dried fruits contain higher amounts of calories compared to their fresher counterparts, which is why you should consume them in limited quantities.

Bananas and avocados are high-calorie fruits and are known to promote weight loss, but it is important to remember to monitor your portions. If you consume these fruits frequently, they can offset your efforts to lose weight. All fruits are healthy, but the key to a fruit diet for weight loss is quantity.

Summary

Eating more fruit instead of junk food is a great way to lose weight. Choosing the right fruit will ensure that you lose weight and keep it from coming back. Most fruits are low in calories, which is why you should include more of these natural treats in your daily meals.

Most fruits are fibre-rich foods that boost your metabolism and promote weight loss. They also come with high amounts of vitamins, minerals, and antioxidants, everything you need to feel healthy and young. Another reason why fruit is better than junk food is that it keeps you feeling full much longer. This prevents you from eating too much and helps you avoid snacking on unhealthy foods.

Sugar is the biggest culprit behind weight gain and obesity among people of all age groups. Eating fruits regularly helps you ward off cravings for sugary or high-calorie processed foods. Consuming a moderate amount of fruit every day will help control your appetite and give up the unhealthy habit of snacking on junk food.

The key to a fruit diet for weight loss is moderation. Keep an eye on your portions so you can get the most out of these delicious foods.

Frequently Asked Questions(FAQs)

Q. What fruit burns the most fat?

A: Fruits with high fibre such as apples, pears, and melons keep you full for longer in spite of containing fewer calories. These fruits, combined with a low-fat diet, can help burn fat. Including high-fat avocados can also help get rid of unwanted body fat provided the overall fat intake is controlled.

Q. Is pineapple good for weight loss?

A: Pineapple contains an enzyme called bromelain which helps in proper digestion, thereby improving metabolism and helping in weight loss. However, pineapple contains natural sugars so portion control is key.

Q. What fruits help you lose weight fast?

A: Most fruits, when eaten in season and combined with a whole food diet with all nutrients, can help you lose weight. The key is to avoid processed and junk foods as well.

Q. Which fruits burn belly fat?

A: Adding fruits rich in antioxidants like kiwis and grapefruit have been known to help burn belly fat. Adding a regular exercise routine along with fruits and other whole foods will give substantial results.

Q. Which fruit is not good for weight loss?

A: Although all fruits are healthy and have their own benefits, it is wise to avoid some of them, if you want to lose weight. Most fruits are sweet and contain high amounts of natural sugar, called fructose. Few fruits you should avoid in order to lose weight are mangoes, grapes, cherries, figs and all dried fruits. 

Q. Do bananas burn fat?

A: Bananas are rich in carbohydrates and calories, which help gain weight naturally. Bananas are fairly high in sugar, which can turn into body fat more quickly than other nutrients. However, bananas are rich in their fibre content and control the hunger hormones that make you feel full for longer. Their sweet taste and creamy texture may also help reduce unhealthy cravings. Thus bananas cannot be directly linked to weight gain or loss but are linked to various other factors like portion size, time of consumption and lifestyle pattern. 

Q: What is the healthiest fruit?

A: Apples are arguably the healthiest fruit. These sweet juicy treats are the ideal weight loss fruits thanks to their high-fibre, low-calorie values. Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.

Q. Do bananas increase weight?

A: Bananas are rich in carbohydrates and calories, which help gain weight naturally. Bananas are fairly high in sugar, which can turn into body fat more quickly than other nutrients. However, bananas are rich in their fibre content and control the hunger hormones that make you feel full for longer. Their sweet taste and creamy texture may also help reduce unhealthy cravings. Thus bananas cannot be directly linked to weight gain or loss but are linked to various other factors like portion size, time of consumption and lifestyle pattern. 

Q. Do apples burn belly fat?

A: Yes, apples help burn belly fat thanks to their high-fibre, low-calorie values. Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger.

Q. How can I get slim without exercise?

A: Many small lifestyle and dietary changes can help one lose weight. Start your meal with a bowl of salad or stir-fry veggies. They are packed with essential nutrients and fibre which would make you. Take small quantities of food on your plate. The small quantities of any food do more good than any possible harm to our body by extracting the necessary nutrients from the item consumed. Remember to chew slowly and thoroughly. Additionally, take a smaller plate which gets full sooner and satisfies your hunger faster. Avoid having aerated drinks at all. 

Q. Is Potato good for weight loss?

A: Potatoes have gained a bad reputation because of their high carbohydrate content and glycemic index. However, studies have shown that potatoes can actually catalyse weight loss if consumed in the right manner. They are rich in fibre and resistant starch that keeps one feeling fuller for longer and controls appetite. The high antioxidants further promote better metabolic health and fat cell shrinking. However, make sure you have cooked potatoes the right way to reap the best of its benefits. 

Q. What is the healthiest breakfast?

The healthiest breakfast consists of high protein source such as eggs (made in any style of your preference- scrambled/ omelette/ boiled) along with 1-2 slices multigrain toast with avocado spread. Another option is a bowl of steel cut oats with skimmed milk and some roughly chopped Walnuts.

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Fruit blended into a protein smoothie makes a shake for weight loss taste great without having to be sweetened with nut milk containing added sugar, flavored yogurt, honey, or some other sweetener. But like any sweetener, fruit contains sugar, so if you add too many high-sugar fruits into your smoothie, you can still spike your blood glucose.

So, fruit smoothies can be a slippery slope for people hoping to lose weight. That’s why many of our medical review board dietitians offer caveats when their clients look to smoothies to help them slim down. Protein smoothies are best used as meal replacements, rather than snacks, since your ultimate goal is achieving a calorie deficit by the end of the day. But as substitutes for meals, smoothies should contain fewer calories than the meals they replace.

Julie Upton, MS, RD, co-founder of Appetite for Health Consulting, is one of the registered dietitians on our board who shuns smoothies for weight loss. “Eat your calories, rather than drink them,” she advises. Drinks can be loaded with calories that you don’t realize are there as you’ll learn by reading 40 Drinks You Should Never Drink After 40.

Registered dietitian nutritionists Tammy Lakatos Shames, RDN, CDN, and Lyssie Lakatos, RDN, CDN, known as The Nutrition Twins, agree that whole fruits trump those blended into smoothies. They warn that overloading a smoothie with too much fruit could turn your health drink into a calorie bomb. “Drinking your calories isn’t as satisfying as when you eat the real food, and you end up eating more calories later in the day,” they say.

As long as you are careful about the ingredients that go into your smoothie, and about the size of the portion you consume, fruit-based smoothies still can be part of an effective weight-loss strategy. The key is keeping track of the number of calories your ingredients contribute. To that end, it’s helpful to shun high-calorie bananas and avocados and favor low-calorie, low-sugar fruits with a high-water content to provide sweetness without the heavy calorie load. Here are the fruits you should be adding to your smoothies, and for more on how to eat healthy, don’t miss The #1 Best Juice to Drink Every Day, Says Science.

An apple is an ideal take-along snack. For one, it won’t crush in your backpack the way grapes and berries can. And if you eat the skin, it is rich in fiber, which makes an apple a “low-GI” food. “GI” stands for glycemic index, a scale from 0 to 100 that shows how much a food will raise blood sugar within two hours of eating it. At a GI of 36, apples are pretty low. Eating an apple whole is the best way to reap its weight-loss benefits. But blending apple chunks in a smoothie isn’t a bad second choice. A red delicious apple contains about 62 calories and 12 grams of natural sugar.

Blueberries contain more antioxidants than any other popular smoothie fruit. One called pterostilbene, which is similar to the resveratrol in grapes, has been shown to stimulate liver cells to help break down fat and cholesterol, according to USDA scientists. One cup of blueberries contains just 64 calories and 9.3 grams of sugars and a bushel full of nutrients, including fiber. You can’t go wrong popping a handful in your daily smoothie or munching on them as a snack. The anthocyanins that give blueberries their deep blue color are powerful phytochemicals associated with better weight maintenance and reduced risk of type 2 diabetes and heart disease, according to Advances in Nutrition.

RELATED: Secret Effects of Eating Blueberries, Says Science

Ripe, juicy cantaloupe is nearly 90% water and rich in dietary fiber, which makes it an ideal fruit for your weight-loss-promoting smoothie as long as you don’t load up your shake with high-calorie add-ins, including nut butters. One cup of cantaloupe contains 12.6 grams of sugars and 60 calories, which isn’t much for all of the nutrients, including beta-carotene, folate, vitamin C, and potassium you’re getting.

If you haven’t tried cherries in your smoothie, you’re missing out; they’re delicious. Just don’t forget to pit them, first. Tart cherries in particular are a terrific weight-loss fruit because not only are they low in calories and sugar (a half-cup contains just 48 calories and 10 grams of sugar), but they are rich in antioxidant compounds called anthocyanins that combat the free radicals that contribute to various chronic inflammatory diseases related to obesity. A review of the health benefits of cherries in the journal Nutrients found that consumption of cherries reduced exercise-induced muscle soreness and loss of strength, blood pressure, and arthritis, improved sleep, and lowered very-low-density lipoprotein, the worst type of bad cholesterol, and triglycerides.

It’s not the most popular smoothie fruit, but it’s worth trying. Kiwi is a good source of fiber, delivering at least 3 grams of dietary fiber per serving, which can help lower the impact of the fruit’s sugar on blood sugar. But don’t peel the fruit; most of the fiber is found in the brown skin. Cut it into chunks and blend it well in a blender. Small studies suggest that regular consumption of kiwifruit can reduce body fat mass and lower blood pressure. A serving of kiwi contains 64 calories and 9 grams of sugars.

A 12-week study involving 91 obese patients demonstrated the potential for eating fresh grapefruit as a potent weight loss strategy. The research in the Journal of Medicinal Food showed that people who ate half of a fresh grapefruit before meals lost an average of 3.5 pounds in 12 weeks. The subjects’ insulin response improved as well, the study found. So, if weight loss is your goal, you might try keeping halves of grapefruit at the ready at mealtimes. Another option: make a grapefruit-based smoothie for a meal replacement. A half-cup of grapefruit sections with juice contains just 37 calories and 8.5 grams of sugars.

RELATED: Surprising Side Effects of Eating Grapefruit, According to Dietitians

Nature’s candy is loaded with vitamin C for immune-system strength, and it’s high in water content and fiber, making it a great fruit for weight maintenance. Strawberries have 49 calories, 7 grams of sugars and about 3 grams of fiber per 1 cup serving. Raspberries are even lower in sugar at just 2.6 grams per 57-calorie, ¾-cup serving. They don’t last long in the fridge so keep your freezer stocked with a bag. Frozen berries (strawberries, raspberries, blackberries, and blueberries) are just as nutritious as fresh ones.6254a4d1642c605c54bf1cab17d50f1e

Watermelon is an example of a fruit that has a high glycemic index but is actually fine for people who are overweight or have high blood sugar because it is high in water content and fiber and low in carbohydrates. A 2019 study in the journal Nutrients compared overweight people who ate daily snacks of watermelon or low-fat cookies for four weeks. The researchers found that the watermelon made the subjects less hungry after eating and by the end of the trial decreased body weight, body mass index, blood pressure, and waist-to-hip ratio. A cup of watermelon delivers just 45 calories and about 9 grams of sugars. Check out these 8 Best Smoothie Recipes for Managing Blood Sugar.

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The low-carb diet craze has bruised fruit’s reputation as a tasty way to keep the doctor away. Yes, some fruits are high in carbohydrates and natural sugars. No, that’s not a reason to avoid them.

Fruit supplies you with so many healthy nutrients and cancer-fighting antioxidants, they shouldn’t be ignored by the carb-phobic. In fact, shunning fruit may make it harder to lose weight.

“Fresh, whole fruits help reduce belly fat and help with weight loss because they are naturally low in calories, high in volume because of the naturally occurring water in them, and are anti-inflammatory, which can help in fat loss,” says Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at UCLA Medical Center and author of the new book Recipe for Survival.

“Inflammation increases fat deposition in the body, especially in the abdomen region, while anti-inflammatory foods, like fruits, can help burn fat in those regions.”

If you want to get back on the fruit wagon, which fruits are the best?

“Pretty much, any fresh fruit is good for weight loss and health, because of their water content and low-calorie content,” says Hunnes, who is also an environmentalist studying climate change. She advises avoiding dried fruit because they are calories dense, having the water dehydrated out of them. Also, nix other processed fruits that have been turned into juice or candy because they have been stripped of health benefits and are “just concentrated sugar at that point,” she says.

Here are some suggestions for the best fruits to shrink belly fat, according to science. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Apples are so famous for being loaded with anti-cancer compounds that their ability to restore the microbial balance in your gut is often overlooked. The fiber and polyphenols in the skin and flesh of whole apples are fermented in the colon where they fuel the growth of healthy bacteria, which helps to reduce the inflammation that contributes to obesity. Scientists note that obese people tend to have out-of-balance guts.

You don’t need to be convinced that a handful of blueberries is healthier than a handful of Gummy Bears. But check out this evidence suggesting that the fruit eaten as an afternoon snack may keep you from overeating a pasta dinner:6254a4d1642c605c54bf1cab17d50f1e

In a small study in the journal Appetite, women under the age of 30 were given either a snack of mixed berries or a snack of candy containing the same number of calories as the fruit. Sixty minutes later, the women were fed a pasta dinner, and researchers measured how much they ate. It turned out that the women who snacked on berries consumed an average of 133 fewer calories at dinner, leading the scientists to conclude that snacking on berries before dinner could be a simple method for weight management.

A half of a grapefruit contains only about 40 calories and nearly 4.5 grams of pectin, a soluble fiber known for its ability to reduce cholesterol levels. “Due to its antioxidant components, grapefruit has been shown in studies to be associated with greater rates of weight loss,” says Brittany Lubeck, MS, RD, a nutritional consultant for OhSoSpotless.com. The Journal of Medicinal Food found that eating half of a fresh grapefruit (about 40 calories) before meals was associated with significant weight loss, an average of 3.5 pounds in 12 weeks. Insulin resistance also was improved by eating fresh grapefruit.

“It’s easy to forget that avocados are technically fruits, but regardless of their designation, avocados have also been found to support weight loss,” says Lubeck. The fiber and monounsaturated fats from eating one avocado daily improve healthy gut microbiota and help with weight loss, according to a 2019 study. In addition, research in the Journal of the American Heart Association demonstrated that eating one avocado a day as part of a moderate fat diet was associated with decreased hunger as well as lowering LDL cholesterol, especially the small-dense LDL that’s most dangerous to heart health.

Eating your water is a good way to fill up before a meal. That’s where watermelon comes in. Even though it’s sweet, watermelon is mostly water, about 94% water. No wonder it’s only about 40 calories per cup and a good dessert option for people looking to lose weight.

A 2019 study in the journal Nutrients involving overweight people who ate 2 cups of diced fresh watermelon a day for four weeks and then a low-calorie cookie of the calorie equivalent of the watermelon during a different four weeks, found that hunger was significantly reduced only after eating the fruit. In addition, subjects’ waist-to-hip ratio was lower at week four of the watermelon test than it was at week four of the cookie-eating segment of the experiment.

And for more, check out these One Major Side Effect of Eating Watermelon, Says Dietitian.

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