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Are Fruits Good for Weight Loss?

Published on: Nov 10, 2022
6 min Read
fruits for weight loss
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Are you on a weight loss journey and are trying to lose weight or manage it better? Are you specifically looking to add fruits for weight loss in your meal plan so that you can meet your daily nutrition requirements while also enjoying weight loss benefits?

If any of this sounds like what you are looking for, do scroll and read till the end. In this article, we will take a look at whether or not the concept of fruits for weight loss actually works, which fruits are good for your weight loss journey, what is the right time to eat fruits, and also take a look at some of the fruits that stand lowest on the calorie scale.

Are Fruits Good for Weight Loss?

You may have already heard experts and doctors talk about the importance of fruits in your daily diet. But when you are looking at fruits for weight loss, it is important to understand whether or not eating fruits can actually help you lose weight or maintain a stable weight.

  • Fruits are very dense in the amount of nutrition they naturally come packed with. This means that, while they have very less calories, they have a high amount of various nutrients such as fiber, minerals, and different types of vitamins.
  • Being less on calories means it is good news for your weight loss journey. One of the natural methods to lose weight is to have a lower calorie intake and burn more calories than you consume.
  • Citrus fruits are especially loaded with vitamin C, which is especially good for your overall immunity and the health of your immune system.

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  • Fruits are also a powerhouse of dietary fiber. This is very good especially when you want to have fruits for weight loss. 
  • The fiber in the fruits helps you stay feeling full for longer. This means that you will have lesser cravings for unhealthy foods during your in-between meal times.
  • In this way, while your body will absorb all the nutrients from the foods that you are eating, it will help you to do so without piling on additional calories, but still help you feel full.
  • Dietary fiber also helps to regulate your bowel movements and prevent constipation, especially in people who are prone to it. Eating fruits on a daily basis will help to make your bowels regular, which will help to flush out the toxins from the body in a regular manner. 

Best Fruits for Weight Loss

Here are some of the best fruits for weight loss that you can incorporate into your daily food plan:


  • Apples contain very low amounts of calories and have a very high amount of fiber.
  • As apples naturally have very fewer calories, they will not add to your weight, but they still, make you feel full because of the fiber they contain.
  • Apples also add an energy boost to the body with the natural sugars that they contain.
  • This means that you will get an extra charge of energy to go ahead with your workout routine.
  • Try and have apples as part of your breakfast or mid-morning snack to get the best out of its energy dose while also feeling full. Also, instead of juicing the apple, try and have it whole to make the most of its health and weight loss benefits.

Fruits that have pits or stones

  • Fruits such as nashpati, apples, cherries, and plums have a stone inside at the core.
  • These are also considered to be very healthy for weight loss overall. 
  • Fruits that contain a stone at their core are very low on the glycaemic index (GI) score which means that they barely have any calories.
  • When you eat these fruits, you will naturally feel full and satiated for a long time, and will not feel like snacking unnecessarily in between your meals.
  • This can help you from putting on extra weight by eating at times when you do not really need to eat at all.
  • These fruits also contain a good amount of vitamins, especially vitamin A and vitamin C. 
  • This will further help you to lose weight. 

Melons such as watermelon or tarbooz and muskmelon or kharbooza

  • Melons have very less calories but have a very high amount of water, which will make you feel full very fast, but without piling on any additional weight.
  • This is one of the reasons why people who want to use fruits for weight loss often include melons in their various recipe ideas.
  • While melons contain very less calories, they contain a high or good amount of fiber, antioxidants, vitamin C, potassium, lycopene, and beta-carotene. 
  • These nutrients are very helpful when it comes to losing weight and maintaining a stable weight. 


  • Oranges are also very good for your overall weight loss journey as well as for your overall health.
  • The high amount of vitamin C in oranges makes them very good for your immune system.
  • While they are very low in calories, they also have high water content and will make you feel full after consuming them.
  • This will prevent you from extra snacking, and thus help you to be in the weight range you want to be in.
  • While you will get a lot of benefits from consuming orange juice, if you are specifically consuming oranges to lose weight, it is always a good idea to eat the orange as a whole fruit instead of juice. This will help to retain all its nutrients as well as its weight loss properties and will make you feel full faster and for longer. 


  • Bananas make it to the fruits good for weight loss list because they are very dense in their nutrient content as compared to other fruits.
  • Bananas have a high concentration of zinc, potassium, fiber, magnesium, various types of antioxidants, manganese, and a host of vitamins such as vitamin A, vitamin B6 and vitamin C.
  • All these nutrients have a positive impact on weight loss and help to maintain a stable weight range.
  • This can also help in reducing weight.

Lowest Calorie Fruits for Weight Loss

Some of the lowest-calorie fruits good for weight loss are:

  • Peach 
  • Apples
  • Bananas 
  • Watermelons
  • Musk melons
  • Strawberries
  • Papayas 
  • Blackberries 
  • Cherries
  • Dragon fruit
  • Blueberries 
  • Pears
  • Oranges 
  • Kiwi 
  • Pomegranate
  • Plum 
  • Pineapple 

When to Eat Fruits for Weight Loss

You can eat fruits anytime during the day. But it is best to eat them as a snack or instead of a meal. And not with meals. As this can lead to a spike in your blood sugar levels.

Also, when you are trying to have fruits for weight loss, eating fruits gives your body a nice kick of energy, so it makes sense to start your day with a dose of fruits that will fill you up with energy for the coming hours.  

Is Fruit Sugar Bad for Weight Loss?

You may have heard that sugar is bad for your health, especially when you are trying to lose weight, but not all sugar is bad, especially when it is the natural sugar that is found in fruits.

When you consume sugar in its natural form, such as the sugar that you naturally get when you eat a fruit, it does not impact your body in a negative way and does not add up to your weight. 

As with any particular food item that you may add to your routine for the first time, please be careful of any food allergies and also remember that too much of anything can have adverse effects.

Please speak to your healthcare team about how much of a particular fruit type you can have on a daily or weekly basis to make the most out of its health benefits.

Along with adding fruits in your diet, have a regular healthy lifestyle as well as some daily exercise routine that will help you in your weight loss journey.

For some interesting recipe ideas that involve fruits in different forms, you can look up our website or blog or log in to our app, at your convenience.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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- By Fitterfly Health-Team
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