5 Best Fruits For Weight Loss, According To Science

by John Griffith

Weight loss certainly isn’t an easy task. Whether you’ve embarked on this journey for aesthetic, personal or health reasons, you can do it! While it may seem like it’s impossible at moments, through dedication, a good diet and workout regime, you can achieve your desired goals. However, there are some foods that can help you along the way more than others. One of those food groups are fruits. And with warmer weather ahead of us, many of our favorites are in season! Today we will be taking a look at the best fruits for weight loss, according to science. Keep in mind that you should be adding these fruits into your diet to help create balance, and not only eating these fruits without anything else. Having a balance of carbs, fats, and protein is a must in every diet. So, let’s check out our favorite weight loss friendly fruits:

Weight loss certainly isn’t an easy task

woman measuting her hips in black pants

Best Fruits For Weight Loss

All of these fruits are super versatile and can be easily incorporated into your diet. And if you don’t have access to fresh fruits, frozen ones are just as nutritious and can get the job done!

A mix of good diet and exercise will help with weight loss

wake up and workout sign


“An apple a day, keeps the doctor away”. Not only that, but it’s also great for weight loss! With only 70 calories per piece, apples are one of the lowest calorie fruits out there. This is thanks to their high water content, which takes up 80% of the whole fruit. Apples have a lot of fiber, which is mainly found in the peel. Fiber helps stimulate digestion, keeps you feeling fuller for longer, and it is great for the gut. Just one apple as a snack with some peanut butter, or in addition to your breakfast oatmeal will help prevent you from snacking on high-calorie, high in sugar snacks.

In one study, which included around 100 000 people, found that eating one apple every day had a favorable effect on keeping weight under control over the course of years. Apple cider vinegar has also been shown to be beneficial to weight loss, So, next time you go to the supermarket, make sure to grab some apples on the way out.

An apple a day, keeps the doctor away

guaranteed weight loss red apples on a tree branch


Yes, avocado is considered a fruit. And let it’s high fat content scare you. The fat in avocado is a healthy fat and is super important for a healthy heart and maintaining a healthy weight. A study done with 26 overweight participants found that adding just half an avocado to your lunch can help keep you feel full and even reduces cravings for the next five hours after consuming it. Adding avocado in your diet will also have a positive impact on cholesterol levels.

Not only does avocado add to your diet, it also effectively replaces other sources of fat. It’s also super nutritious in terms of vitamins and minerals. Avocado is rich in potassium, K vitamins and folic acid, which is especially significant for women who are pregnant.

The fat in avocado is a healthy fat

avocado in a wooden bowl in half


Bananas, just like avocados, are one of the more caloric fruits, however thanks to their low glycemic index help keep blood sugar levels at a normal level. This helps to guarantee that you will have a lower desire to snack and overeat later on in the day. This factor is especially important for people who have diabetes. Stable blood sugar levels lowers the chances of any issues arising. At the same time, eating a banana every day can also help lower cholesterol levels and blood pressure levels in people with pressure problems.

Bananas have around 140 calories per banana and are rich in essential for the body micronutrients. This includes potassium, magnesium, manganese, and antioxidants. Antioxidants are very helpful as they protect the body from free radicals, that cause premature aging, cancer and other issues.

Bananas have around 140 calories per banana

weight loss half peeled banana on pink bankground


Snack on raspberries, blueberries, and strawberries. All of these berries are low in calories but high in nutritional value. A hundred grams of raspberries, for example, have only 43 calories, but are high in folic acid, vitamin C, potassium and calcium. Likewise, the same amounts of blueberries have 46 calories, but are high in antioxidants, which help protect cells from free radicals. Whether you decide to snack on them or add them as topping to your yogurt and oats, berries are a great fruit to add to your diet if you are looking to lose weight.

Berries are low in calories but high in nutritional value 

berries in a bowl being washed under the sink


One of the best fruits for weight loss is grapefruit. This citrus fruit is packed with vitamin C. Just one half of a grapefruit covers 50% of your daily recommendation of this vitamin. When it comes to its effectiveness in weight loss, this fruit is a great choice as it is low in calories. Just like most berries, a hundred grams of grapefruit is only 45 calories. It also has a low glycemic index, that, as we mentioned, keeps blood sugar levels at a normal rate.

A study, involving 85 participants struggling with weigh, showed that eating grapefruit or drinking its juice before meals helps you take in fewer calories than you usually would. Consequently helping with weight loss.

Just one half of a grapefruit covers 50% of the daily recommendation of vitamin C

guaranteed weight loss grapefruit slices on a wooden board

There are many reasons for weight gain. However, just because you’ve put on some pounds, it doesn’t mean you can’t lose them. Eating a balanced diet alongside effective exercises can help you lose the weight and keep it off! Make sure to include these fruits to ensure the process goes along smoothly and faster.

These were the best fruits for weight loss

hand tangled in white measuring tape

John Griffith

John Griffith is a young, passionate journalist. Writing has been John’s hobby ever since he was a boy. He has worked in some of the UK’s most successful news portals over the course of his professional career but found his forever home at Archzine.