The 10 Best Fruits for Weight Loss, Part One

It’s National Nutrition Month!

Learning about proper nutrition is something we could all use … but sometimes with topics like this, you think, “This is all fine and well, but how does it apply to me right this moment?”

Fair enough! That’s why today’s PHMP Online Knowledgebase article is about nutrition and weight loss—the 10 best fruits you can eat to promote weight loss. It’s a one-two punch of applicable knowledge.

Let’s get started.

First, a little caveat…

It’s important not to be misleading.

The following list of delicious, nutritious fruits are not a catalyst for weight loss without any additional effort. That means (unfortunately!) you can’t bite into an apple and instantly watch your waistline shrink.

Among other things, weight loss is primarily dependent on diet and exercise. Even moderate exercise, such as walking, helps.

So if you get your steps in and you add some or all of these wondrous fruits into your diet, then you’re much more likely to see weight loss. In the very least, the improvement to your diet will have you feeling better each day.

#1

Grapefruit

Grapefruit is both low-calorie and vitamin-dense.

  • Half a grapefruit contains 39 calories and provides 65% of your recommended intake of vitamin C
  • Red varieties of grapefruit also provide 28% of your vitamin A 1

Grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. Though evidence is limited, a low-GI diet may aid weight loss and weight maintenance. 2 3 4 5

In a study of 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in: 6

  • a decrease in calorie intake
  • a 7.1% decrease in body weight
  • improved cholesterol levels

Grapefruit is great on its own, but it also makes an awesome addition to salads and other dishes.

#2

Apples

Apples are lightweight, clocking in at only 116 calories. As a bonus, they’re packed with fiber: 5.4 grams per large fruit.

They have also been found to support weight loss.

In one study, women were given three apples, three pears, or three oat cookies—with the same calorie value—per day for 10 weeks. 7

  • the apple group lost 2 pounds
  • the pear group 1.6 pounds
  • the oat group’s weight did not change

Low-calorie fruits like apples are more filling, so adding them into your regular diet may result in you eating less of other foods during the day. That, of course, leads to weight loss. you may eat less of other foods during the course of the day. Fun fact: one apple is almost three times as filling as a chocolate bar. 8

Skip the apple juice, though: research shows that apples are best eaten whole to reduce hunger and control appetite. 9

Apples can be enjoyed in a variety of ways, both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.

#3

Berries

Berries are low-calorie nutrient powerhouses.

Blueberries

  • a 1/2 cup of blueberries equals just 42 calories
  • it provides 12% of the RDI for vitamin C and manganese
  • and 18% for vitamin K

strawberries

  • One cup of strawberries contains under 50 calories
  • provides 3 grams of dietary fiber
  • and 150% of the RDI for vitamin C

Like apples, berries can also be very filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories. 10

That’s not all! 11 12

  • Eating berries may help decrease cholesterol levels
  • Reduce blood pressure and
  • Lower inflammation—which may be particularly helpful to people who are overweight

Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.

We’ve got more coming up—stay tuned for the rest of the list!

1,074 Comments
  • Laurie S Ensminger
    Posted at 12:20h, 15 March

    Good info!!

  • Kathy+Glynn
    Posted at 12:07h, 15 March

    Thanks for the good info

  • Lisa Heffley
    Posted at 10:36h, 15 March

    Thanks!

  • Linda Vance
    Posted at 08:40h, 14 March

    Thanks

  • Melchora Shores
    Posted at 14:00h, 13 March

    Very nice to know that these fruits help us to lost weight for more healthy life.

  • Kari Smith
    Posted at 13:53h, 13 March

    Thanks for the useful info!

  • Theresa Bell
    Posted at 17:19h, 12 March

    Cant wait to use these fruits for my weight loss

  • Patty jones
    Posted at 10:24h, 12 March

    Thank you

  • Carma F. Matheny
    Posted at 13:03h, 11 March

    Great

  • Edward Dubrick
    Posted at 12:12h, 11 March

    Thanks.

  • Edward Dubrick
    Posted at 12:11h, 11 March

    Thanks

  • Greta H Glynn
    Posted at 10:39h, 11 March

    This is helpful.

  • Lynn Shaw
    Posted at 04:46h, 11 March

    thank you

  • Latroyne Bennifield
    Posted at 17:34h, 10 March

    Great

  • Cathy+Owens
    Posted at 16:35h, 10 March

    Good information.

  • Lynn M Ramirez
    Posted at 14:09h, 10 March

    Good information to know

  • Connie Burden
    Posted at 13:21h, 10 March

    Great fruits!

  • Shirlene Jackson
    Posted at 04:21h, 10 March

    Thankx

  • Peggy Martin
    Posted at 02:41h, 10 March

    Thank you so much for this information it was very helpful

  • Corina Ghertan
    Posted at 22:44h, 09 March

    Good Information!

  • Sergio Martinez
    Posted at 20:34h, 09 March

    Thx

  • Javier Cruz
    Posted at 14:16h, 09 March

    Excellent information

  • Kathy Schrodt
    Posted at 12:36h, 09 March

    great article

  • Michael
    Posted at 10:29h, 09 March

    Good information to have.

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