Fruits can be beneficial for maintaining a healthy body weight due to their fiber and water content, which can prolong satiety and reduce calorie intake, promoting weight loss. Fruit is low in calories and can help put you in a calorie deficit. Additionally, the fiber and antioxidants in fruit can protect against weight gain, and the nutrients in fruit may be protective against obesity. Apples are considered the top fruit for weight loss, as they contain fiber that regulates appetite and delays gastric emptying, helping you eat less.
Blueberries are rich in anthocyanins, which are associated with less weight gain over time. Watermelon helps fill you up and can aid in weight loss. Avocados, although high in fat, have been shown to decrease the desire to eat and boost satiety. Cherries lower risk factors associated with obesity and can aid in weight loss by promoting better sleep. Kiwis have been shown to improve sleep quality and reduce body fat, while grapefruit has been linked to significant weight loss.
Mangos have been associated with lower body weight, BMI, and waist measurements. Raspberries are rich in fiber and promote fullness, making them an excellent addition to a weight-loss diet. Oranges contain vitamin C, which supports weight loss potential. Bananas contain resistant starch, which helps you feel fuller after meals. Pears are rich in soluble fiber, which can help you feel fuller and promote weight loss. Pomegranates are rich in fiber and antioxidants, helpful in fighting obesity.
While most people do not eat enough fruit, there is typically no concern about eating too much fruit, as long as you stay within your body’s calorie requirements. Fruit juices and dried fruits should be consumed in moderation, as they can contribute to weight gain if consumed in excess. Fruit detox diets are not a safe way to lose weight, as they are restrictive and lack essential nutrients. The best way to lose weight is to eat mostly whole, plant foods, including a variety of fruits, vegetables, whole grains, and protein sources, while also getting enough sleep and physical activity.
