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.

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.

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.