Are you looking to cut down on your weight? If so, switching up your weight loss diet (without restricting) and adding in some delicious fruits can help get you there. Not all fruits are created equal, though – some are better for weight loss than others. Check out this list of the best fruits for weight loss! I recommend you add a few of them to your next grocery list!

 

Apples

Apples

Apples are one of the best fruits for weight loss. Apples are high in fiber, a nutrient that helps you feel full, so you eat less. And according to one study, women who ate three apples every day for ten weeks reduced their energy use throughout the day and lost weight.

This wonderful fruit not only keeps the doctor away, it also helps you maintain a healthy weight. Apples make a great portable snack and can be found year-round.

 

Berries

Berries

Berries are another excellent choice when you’re trying to lose weight. They’re filled with water, high in fiber, and contain antioxidants. One cup of berries has eight grams of fiber. That’s more than 20% of your daily recommended intake!

In addition to being a great source of fiber, berries are also packed with vitamins and minerals. Blueberries, for example, contain vitamin C, which is essential for a healthy immune system. And blackberries are a good source of iron, which is necessary for carrying oxygen to your cells. Berries also contain natural sugar and also assist with sugar cravings. According to research, people who ate berries in the afternoon ate less food at dinner.

Additionally, eating berries may help decrease cholesterol levels, reduce high blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight.

 

Melons

Melons

They are one of nature’s best snacks. Melons and watermelons both have around 90% water content, which helps to keep you full and prevents you from binging during the day. The natural sugars present in melons and high water content also help to reduce cravings.

Aside from losing weight, watermelons can also help improve your heart health and lower oxidative stress.

Melons are also a great source of vitamins A and C and contain potassium. Potassium is an essential mineral that helps regulate blood pressure.

Eating melons may help you lose weight, but they’re also good for your overall health. So, next time you’re looking for a healthy snack, reach for a melon!

 

Avocado

Avocado

Avocados are really nutritious fruits that are high in healthy fats. They can help you lose weight by keeping you full and promoting a healthy metabolism. They contain fiber and nutrients, which can improve gut health. Studies also show that eating avocado can help you lose weight.

 

Kiwis

Kiwis

Kiwis are small, but they pack a big nutritional punch. Kiwis are high in fiber and vitamins C and E. They also contain potassium, which is important for maintaining healthy blood pressure.

A small study found that consuming two kiwis per day for 12 weeks reduced waist circumference and waist-to-hip ratio by 14 percent. This study provides evidence that kiwi might help with weight reduction.

 

Grapefruit

Grapefruit

Grapefruit is a citrus fruit that is known for its fat-burning properties. Studies have shown that eating grapefruit can help you lose weight and body fat. Additionally, grapefruit is a good source of fiber and antioxidants, both of which are important for weight loss.

Studies have shown that drinking grapefruit juice before meals can also help you hit your weight loss goals.

 

Lemons

Lemons

Lemon is a citrus fruit that is also known for its fat-burning properties. Lemons contain a compound called limonene, which has been shown to help with weight loss. Additionally, lemons are a good source of vitamin C, which is important for weight loss.

Vitamin C helps the body to burn more fat by increasing the production of carnitine. Carnitine is an important nutrient that helps the body burn fat as it helps the body absorb more of the nutrients from food.

 

Oranges

Oranges

Oranges are another citrus fruit that is good for weight loss. Oranges are a good source of fiber and vitamin C, both of which are important for weight loss. Additionally, oranges contain a compound called hesperidin, which has been shown to help with weight loss.

Hesperidin is a flavonoid that helps increase the production of a hormone called adiponectin, which helps to regulate metabolism and fat burning. You can eat oranges whole, or you can drink orange juice.

 

Fruit Recipes You Can Try

A Fruit smoothie

If you’re looking for ways to incorporate these weight-loss-friendly fruits into a healthy diet, here are some recipes to get you started:

Raspberry Smoothie

Ingredients

  • 1/2 cup raspberries
  • 1/2 banana
  • 3/4 cup almond milk
  • 1/2 tsp honey

Directions:

Blend all ingredients in a blender until smooth. Enjoy as it is, or pour it into a glass and enjoy.

Stone Fruit Salad

Ingredients

  • Nectarine, sliced
  • Plum, sliced
  • Apricot, sliced
  • 1/2 tsp honey
  • A squeeze of lemon juice

Directions:

  • Combine all ingredients in a bowl and mix gently. Enjoy as it is, or serve over a bed of greens.

Pomegranate Guacamole

Ingredients:

  • Avocado, diced
  • 1/4 cup pomegranate seeds
  • 1/2 tsp chili powder
  • A squeeze of lime juice

Directions:

Mash avocado in a bowl and mix in the remaining ingredients. Enjoy with tortilla chips or use as a condiment for other dishes.

Apple Crisp

Ingredients:

  • 1⁄2 cup apples, peeled and diced
  • 1⁄4 cup oats
  • 1⁄4 cup flour
  • 1⁄4 cup brown sugar
  • 1⁄2 tsp cinnamon
  • A pinch of salt

Directions:

Preheat the oven to 375 degrees Fahrenheit. Combine all ingredients in a bowl and mix until combined. Transfer to a baking dish and bake for 15-20 minutes. Enjoy!

Melon Agua Fresca

Ingredients:

  • 1/2 cup honeydew melon, cubed
  • 1/4 cup of water
  • A squeeze of lime juice

Directions:

Blend all ingredients in a blender until smooth. Pour into a glass and enjoy.

Banana Muffins

Ingredients:

  • 3/4 cup whole wheat flour
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • 1/3 cup sugar
  • 1/2 cup mashed banana
  • 1/4 cup milk
  • 1/2 tsp vanilla extract

Directions:

Preheat the oven to 350 degrees Fahrenheit. Combine flour, baking soda, salt, and cinnamon in a bowl. Whisk together sugar, banana, milk, and vanilla extract in another bowl. Add wet ingredients to dry ingredients and mix until just combined. Fill a muffin tin with batter and bake for 15-20 minutes or until muffins are golden brown.

Watermelon Mint salad

Ingredients:

  • 1⁄2 cup watermelon, cubed
  • 1⁄4 cup feta cheese
  • A handful of mint leaves
  • A squeeze of lime juice

Directions:

Combine all ingredients in a bowl and mix. You can serve over a bed of greens.

Mango Salsa

Ingredients:

  • Mango, diced
  • Red onion, diced
  • 1/4 cup chopped cilantro
  • A squeeze of lime juice

Directions:

Combine all ingredients in a bowl and mix. Enjoy as-is or serve with chips or tacos.

Strawberry Rhubarb Crisp

Ingredients:

  • 1/2 cup diced strawberries
  • 1/2 cup diced rhubarb
  • 1/4 cup rolled oats
  • 1/4 cup all-purpose flour
  • 1/4 cup brown sugar
  • A pinch of salt
  • 1/2 tsp cinnamon
  • 1/8 cup cold butter, diced

Directions:

Preheat the oven to 375 degrees Fahrenheit. Mix strawberries, rhubarb, oats, flour, brown sugar, salt, and cinnamon in a bowl. Add butter and mix with your hands or a fork until it resembles coarse crumbs. Pour mixture into an oven-safe dish and bake for 15-20 minutes or until the crisp is golden brown and bubbly.

How Much Fruit Per Day Should You Eat?

A basket of fruit

When eating fruits, keep in mind the serving sizes to avoid gaining weight unintentionally. If you want to lose weight, one handheld fruit, such as an apple, a peach, two plums, and one cup of cut melon or berries is a sufficient amount.

Fruit Juices Vs. Fresh Fruit

While fruit juice does contain some vitamins and minerals, it’s also high in sugar. In fact, one cup of orange juice has about the same amount of sugar as a can of soda. If you’re trying to burn belly fat, it’s best to stick with whole fruits instead.

Conclusion

Fruits are a great addition to any diet, but they are especially helpful if you are trying to lose weight. Eating fruit also comes with a lot of health benefits. They are filled with water and packed with nutrients that can help boost your metabolism and promote weight loss. Include them in your diet today and see the difference they make in your weight loss efforts!

If you want to learn more about healthy eating and weight loss, sign up for Lesley Goth’s Free Mindset & Weight Loss Masterclass!