Stone fruits are, simply, fruits with hard cores, or pits, such as:

• peaches
• nectarines
• plums
• cherries
• and apricots

Stone fruits are low-glycemic index^?a value used to measure how much specific foods increase blood sugar levels (GI), low-calorie, and rich in vitamins A and C—ideal for losing weight.

Bonus cherry-related recipe

Cherry-Chicken Lettuce Wraps courtesy Taste of Home

Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.

Passion fruit has a tough outer rind—purple or yellow in color—with an edible, pulpy seed mass inside.

One fruit contains just 17 calories and is rich in fiber, vitamin C, vitamin A, iron, and potassium. That’s a lotta stuff!

Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite.

Passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. This is promising stuff, but more research is needed for this to be a definite.

For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.

Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits.

In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch reduction in waist circumference (!).

Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health—all additional weight loss benefits.

Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.

Melons are low in calories and have a high water content, which makes them very weight loss friendly.

Not only are melons low in calories, they’re rich in fiber, potassium, and antioxidants such as vitamin C, beta-carotene, and lycopene.

But watch out: watermelon sports a high GI—between 47 and 55 GI, depending on the type of watermelon—so if your go-to melon is watermelon, it’s important to keep portion control in mind.

Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.