What Fruits Are Good for Weight Loss?

If you’ve recently started a weight loss program or just stopped your current diet to try and gain weight, you probably have a lot of questions about the diet that comes with it. 

Eating and drinking healthy is equally as important as moving your body for weight loss. A good diet is absolutely essential towards achieving your weight loss goals, and we understand that it can be difficult to navigate what’s good and bad for you. 

With the right amount of movement, fewer calories than usual, and whole foods that can help boost your metabolism, you'll be well on your way to losing extra weight.

In terms of healthy eating, it doesn’t get much better or easier than fruit. It’s cheap, it doesn’t take a lot of time to prepare, you can take it on the go, they’re all fairly sweet, and the benefits are unlike any other food group. Not to mention there are a wide variety of fruits available to you depending on where you’re local, so if you don’t like a specific kind, there are always plenty of options!


Why Should I Eat Fruit?

Basically, fruit is awesome, weight loss journey or not. They’re healthy, taste good, and you get so many benefits in even a small serving. They contain vitamins, antioxidants, and minerals essential for nutrition. 

When it comes to nutrients, you may find the following ones in many of these essentials in most of the fruits you eat: calcium, potassium, magnesium, vitamin C, vitamin E, vitamin K, and vitamin B6.

If you’re attempting to plan a better diet to achieve weight loss, you should know what fruits will and won’t help you get to where you want to be.  

It is a common misconception that any and all fruits help with weight loss. While it is completely true that fruit is a great source of nutrients and helps protect against developing health issues, not all of them fit into a weight loss plan. 

That being said, we still recommend eating fruit every day. If you’re on a weight loss plan, it’s especially important to know which fruits will help you achieve your goals and which ones might end up holding you back. 

Before we get into the list, it’s crucial to understand that no fruit is inherently “bad” for you, but consuming large portions of certain fruits high in sugar can negatively impact weight loss efforts because of higher calorie counts. 


The Best Fruits for Weight Loss 

Grapefruit 

You read that correctly. Grapefruit is the monarch of all fruits for weight loss. 

If consumed daily, grapefruit has been found to help lower overall body weight, cholesterol, and calorie intake. It’s super low on calories and has even been known to shrink waist circumference. 

It’s also very filling, which allows you to avoid temptations to have unhealthy snacks throughout the day. 

Kickstart your weight loss journey with some grapefruit and begin to reap the benefits. You’ll feel amazing, both mentally and physically. 


Apples 

If there were awards given out to the best fruits for weight loss, apples would be a close second to grapefruit. They’re a timeless food and one of our personal favorites in terms of flavor. 

Apples are actually one of the best sources of fiber out of any food, not just fruits. They’re also low on calories and one of the few foods in the world that you can eat in abundance without negative effects. 

Whole apples also take a while to eat, which will make you feel fuller faster, with that fullness also lasting throughout the day. They’re crunchy, delicious, and come in a lot of different varieties like fuji, red delicious, and granny smith. 

Whether after a meal as a dessert or as a snack to hold you over until dinner, we wouldn’t be doing our job correctly if we didn’t recommend eating an apple every day.


Pears  

Pears have SO much dietary fiber. They’re strikingly similar to apples in terms of fiber and calorie intake. From improved digestion to decreases in body fat, pears are just another one of those fruits that can do it all. 

Maybe it’s the taste or maybe it’s the fame of all the other fruits on this list, but pears have to start earning more credit for the health benefits they carry, especially for weight loss.

Bananas 

Bananas are a great source of energy, they’re packed with nutrients, and they have a good amount of fiber. Keep in mind, though, that bananas have a somewhat high calorie count, meaning you should try to only eat about one banana per day if you’re trying to lose weight. On the other hand, this high calorie count can be great when it comes to finding a fast and nutritious snack that will support your energy and give you a little boost.

(Here’s a deeper dive we did into bananas for weight loss!)


Berries (Any of Them!)

For the sake of length, we’re including all the berries in one category. From blueberries to strawberries, you really can’t go wrong with any of them. 

Some berries have been found to stop the formation of fat while lowering blood pressure and cholesterol. 

Like apples, you can eat a LOT of berries without worrying about overeating. This is because of their general size and low-calorie content. 

For this list, berries are unique because they can often be mixed into other healthy meals to enhance flavor while retaining their nutritional value. Make a berry smoothie. Put blueberries in some organic pancake mix. Greek yogurt and granola are the most popular snack to add berries into, and for good reason. The possibilities are endless. 

If you’re into candy and trying to lose weight, a good strategy is to replace every candy bar with a handful of berries. They’re super sweet and tasty and will leave you feeling better and healthier. You can even freeze them as a worthy substitute for whatever candies you pop into your mouth while scrolling social media or watching TV.

 

If this list were based on flavor and taste, the berry family would easily take the top spot without question. If you find yourself snacking too often while you’re trying to lose weight, berries are one of the best alternatives. 


The Worst Fruits for Weight Loss

While no fruit is bad for you, some should be eaten less than others. Here are some fruits that should stay off your regular menu if you’re trying to lose weight. 


Avocado 

Are you shocked to see avocado here? We don’t blame you. But remember, the fruits on this list are only fruits that shouldn’t be consumed in abundance. Don’t completely cut these out of your diet because they’re still great for you. 

Avocados have some of the highest calorie levels of any fruit and they’re packed with fat (even healthy fats aren’t healthy in excess), and that’s really the only reason they’re on this list. Avocados are still very beneficial for weight loss because of their nutrient properties, but be careful with how much you consume.


Grapes 

If we look back at the berry family, the same thing can be said about grapes in terms of snacking. They’re a great alternative, but unlike berries, grapes have an abundance of sugar. 

Obviously, they’re better than chips, candy, popcorn, and all the rest, but if you have a choice, try and find a fruit with less sugar. Eating too many grapes can derail your weight loss progress. 

How Can I Keep Track of My Fruit Intake?

That’s a difficult question, but luckily it has an easy answer. With Able, you can record everything about your weight loss routine, including what you eat and how often you get active. 

Able creates a personalized plan that caters specifically to your needs while giving you an accurate estimate of when your goals will be met. If you want to start losing weight but don’t know where to start, Able is always there to create a routine that’s right for you. 

We understand weight loss can be difficult, and everyone’s journey is different. That’s why Able allows you to customize your goals and routines with a simple and easy-to-use app.

With the help of Able, you’ll be well on your way to losing weight and eating healthier, apple in hand and Able in the other.



Sources: 

Effects of grapefruit, grapefruit juice and water preloads on energy balance, weight loss, body composition, and cardiometabolic risk in free-living obese adults | PubMed

Berries: emerging impact on cardiovascular health | NCBI 

Fruits | MyPlate 

Can You Eat Too Much Avocado? | Cleveland Clinic