Home / Health Insurance / Articles / Diet / Fruits for Weight Loss: Top 11 Fruits That Naturally Burn Fat

Fruits for Weight Loss: Top 11 Fruits That Naturally Burn Fat

Dr. Rashmi ByakodiDec 13, 2024

Many people attempt to shed excess weight and maintain a slim physique by drastically reducing their calorie intake. However, consuming fewer calories than your body requires can lead to nutrient deficiencies and serious health complications. Insufficient calorie intake forces the body to break down its own muscles and tissues for energy, reducing lean muscle mass and a slower metabolism. Instead of focusing solely on calorie restriction, it's essential to prioritize nutrient-rich, healthy foods.

Fruits are an exceptional addition to any weight-loss journey. Naturally low in calories and fat, they are rich in fibre, vitamins, minerals, and antioxidants, making them a powerhouse of nutrition. Including fruits in your daily diet promotes effective weight loss and ensures a well-rounded intake of essential nutrients. This article delves into the top 8 fruits that can naturally support your weight-loss goals.

Fruits

Contents

Top 11 Fruits For Weight Loss
4 Fruits To Avoid For Weight Gain
The Bottom Line
Secure Your Future with ACKO Life Flexi Term Plan:
Frequently Asked Questions (FAQs)

Top 11 Fruits For Weight Loss

Here’s a handy list of fruits that aid weight loss.

1. Apples

Thanks to their low-caloric value and high-fibre content, apples are sweet, juicy fruits perfect for weight loss. Apples are a prime source of dietary fibre, polyphenols, carotenoids, and other vital nutrients. Research shows that fruits like apples promote anti-obesity, fight free radicals, regulate gene expression, and modify signal transduction of fatty tissues.

The nutritional values of a medium-sized (approximately 200 grams) apple are listed in the table below.

Calories	104 Kcal
Carbohydrates	27.6g
Protein	0.52g
Fat	0.34g
Sugar	20.8g
Fibre	4.8g
Potassium	214 mg
Vitamin C	9.2mg
Calcium	12mg
Phosphorus	22mg
Water	171g

It has been found in studies that apples support weight loss. Eating apples for breakfast and lunch help you reduce hunger and control your appetite. Since apples are loaded with fibre, they help mitigate cholesterol-related issues.

2. Berries

Berries are said to be the powerhouse of nutrients. Strawberries, blueberries, and raspberries are delicious fruits that can be used as healthy snacks. Research has found that berries have anti-obesity potential and are a rich source of bioactive components. Berries make you feel full quickly, inhibiting appetite and lowering food intake.

These fruits help reduce blood pressure and cholesterol levels. Moreover, they contain high amounts of antioxidants, minerals, vitamins, and manganese while being low in calories.

For example, 74 grams (1/2 cup) of blueberries provide vitamin C and manganese, which is 12% of the Recommended Dietary Intake (RDI), and vitamin K, which is 18% of the RDI, while containing just 42 calories.

152 grams of strawberries provide vitamin C, which is 150% of the RDI, manganese, which is 30% of the RDI, and 3 grams of dietary fibre, while containing below 50 calories.

3. Pears

Pears are a highly nutritious fruit, ideal for weight loss due to their high fibre and water content. Combining these elements enhances satiety, helping you feel full for a longer duration, which can prevent overeating. The fibre in pears supports healthy digestion, aids in bowel regularity, and helps stabilize blood sugar levels, making them an excellent choice for managing cravings and controlling appetite.

In addition to their fibre benefits, pears are a rich source of flavonoids and antioxidants that promote a healthy metabolism by reducing inflammation and combating oxidative stress. These properties assist in weight loss and support overall cardiovascular health.

Calories	114 KCal
Monounsaturated fatty acids	6.7 g
Dietary fibre	6 g
Potassium	345 mg
Folate	60 mg
Phytosterols	57 mg
Magnesium	19.5 mg
Choline	10 mg
Vitamin C	6.0 mg
Sodium	5.5 mg
Total sugar	0.2 g
Vitamin E	1.3 mg
Vitamin B6	0.2 mg
Vitamin A	43 micrograms
Vitamin K	14 micrograms

A medium-sized pear (178 g) provides:

Calories: 101, making it a low-calorie snack option.
Fibre: 5.5 g, which contributes significantly to daily dietary requirements, supporting gut health.
Vitamin C: 8 mg (11% of the Daily Value), boosting immunity and skin health.
Potassium: 206 mg, which helps maintain proper fluid balance and muscle function.

Adding pears to your diet as a snack, in smoothies, or as part of a salad can help you achieve your weight loss goals while keeping your nutrient intake in check.

4. Bananas

One of the most commonly found fruits, bananas are laden with antioxidants, vitamins, potassium, magnesium, manganese, and fibre. They help combat cholesterol and regulate insulin levels making it an ideal snack.

According to the National Centre for Biotechnology Information, the nutritional values in one medium-sized banana (118 grams approximately) are as follows.

Calories	105 kcal
Carbohydrates	27 g
Dietary fibre	3.1g
Potassium	422 mg
Sugar	14.4 g
Magnesium	31.9 mg
Phosphorus	26 mg
Protein	1.3g
Selenium	1.9 mcg
Vitamin C	10.3 mg
Folate	23.6 mcg
Beta carotene	30.7 mcg

Bananas can help you lose weight because they make you feel full for a long time. They also reduce food cravings and hunger. For this very reason, it is one of the most preferred fruits for gym freaks.

5. Melons

One of the best weight loss fruits you can consider are melons. They can make you feel full and keep you hydrated for a long time after you eat them because they contain around 92% water. Being very low in calories, it can be added to your weight loss regime. Melons are rich in antioxidants, potassium, vitamin C, lycopene, beta carotene, fibre, and bioactive phytochemicals.

The nutritional values in one bowl of melons are presented in the table below.

Calories	46 kcal
Sugar	9.6 grams
Fibre	0.6 grams
Carbohydrates	11.5 grams
Fat	0.2 grams
Protein	0.9 grams
Vitamin C	14% of the DV (Daily Value)
Vitamin A	5% of the DV
Potassium	4% of the DV
Magnesium	4% of the DV

Studies show that consumption of watermelon can help you feel satiated for a prolonged period, significantly decrease your body weight and improve the insulin response.

However, melons have a high glycaemic index. So people having diabetes must emphasise portion control while eating melons.

6. Grapefruit

Grapefruit is a crossbreed of an orange and a pomelo. It is rich in fibre, vitamin A, and vitamin C. As per research, eating grapefruit can help you lose abdominal fat and regulate blood pressure. Since it has a low glycemic index, it can be considered a healthy snack for diabetic people as well.

Here’s the nutritional value of 100 grams of grapefruit.

Calories	42 kcal
Carbohydrates	10.66 g
Fibre	1.6 g
Sugar	6.86 g
Potassium	135 mg
Magnesium	18 mg
Phosphorus	18 mg
Zinc	0.16 mg
Vitamin A	23% of the DV (based on a 2000-calorie diet)
Vitamin C	52% of DV
Calcium	1.7% of DV
Thiamine	4% of DV
Magnesium	3% of DV
Folate	4% of DV

It was observed in a study that people having grapefruit or drinking its juice before meals resulted in a 7.1% decrease in body weight and reduced cholesterol levels.

7. Oranges

Being a citrus fruit, oranges are low in calories and high in fibre and vitamins. They can make you feel full because they contain almost 87% of water. Oranges are a rich source of fibre that helps in smooth bowel movement and weight loss.

Vitamin C is the key nutrient of oranges that improves skin conditions and repairs damaged tissues.

The nutritional values in a medium-sized orange are as below.

Calories	50 kcal
Carbohydrates	16.2 g
Fibre	3.4 g
Vitamin C	63.5 mg
Potassium	238 mg
Calcium	61 mg
Phosphorus	17 mg

Consuming orange slices rather than drinking orange juice has been proven more effective in weight management. Additionally, the nutrients in oranges may promote glycaemic control and help improve the fat-burning process.

8. Kiwi Fruit

Very rich in nutrients, kiwi fruit is an exceptional source of vitamin E, vitamin C, fibre, and folate and is low in calories. Kiwis contribute significantly to the burning of belly fat and inch loss. They also have a low glycaemic index which makes them suitable for diabetic people.

The nutritional value of 100 grams of kiwi fruit is mentioned below.

Calories	61 kcal
Carbohydrates	15 grams
Fat	0.5 grams
Sugar	9 grams
Dietary fibre	3 grams
Sodium	3 mg

Further, kiwi fruit helps reduce cholesterol levels and blood pressure. It improves gut health and aids weight loss. It also helps prevent the risk of developing cardiovascular disease.

9. Pomegranates

Pomegranates are nutrient-dense fruits loaded with antioxidants, polyphenols, and fibre, making them an excellent choice for weight management. The high antioxidant content helps boost metabolism and reduces inflammation, aiding fat burn. Additionally, their natural sweetness can satisfy sugar cravings without adding empty calories.

Nutrient	Amount (per 100g)
Calories	83 kcal
Carbohydrates	18.7 g
Fibre	4 g
Protein	1.7 g
Vitamin C	10.2 mg (17% of DV)
Potassium	236 mg

Pomegranates can be consumed as seeds, juice, or in salads for a refreshing weight-loss snack.

10. Guava

Guava is a tropical fruit rich in dietary fibre and low in calories, making it ideal for weight loss. Its high fibre content aids digestion, while the vitamin C boosts metabolism and immunity. Guava’s low glycaemic index helps stabilize blood sugar, making it suitable for diabetics.

Nutrient	Amount (per 100g)
Calories	68 kcal
Carbohydrates	14.3 g
Fibre	5.4 g
Protein	2.6 g
Vitamin C	228 mg (381% of DV)
Potassium	417 mg

Consume guavas raw or add them to smoothies and fruit bowls.

11. Papaya

Papaya is a low-calorie fruit packed with dietary fibre, antioxidants, and an enzyme called papain, which aids digestion and reduces bloating. Its hydrating properties and natural sweetness make it an excellent weight-loss option.

Nutrient	Amount (per 100g)
Calories	43 kcal
Carbohydrates	11 g
Fibre	1.7 g
Vitamin C	60.9 mg (68% of DV)
Vitamin A	47% of the DV
Potassium	182 mg

Enjoy papaya as a standalone snack, in fruit salads, or as a refreshing smoothie.

4 Fruits To Avoid For Weight Gain

1. Avocados (In excess)

Though avocados are high in healthy fats, overconsumption can lead to calorie surplus. Moderate intake supports weight loss, but excessive consumption may hinder progress.

2. Bananas (ripe)

Overripe bananas contain more sugar, which can contribute to weight gain if eaten in large quantities. Stick to one banana daily for weight loss goals.

3. Mangoes (in excess)

While mangoes offer essential nutrients, they are high in sugar and calories, making them unsuitable for regular consumption during weight loss.

4. Grapes

High in natural sugar, grapes can lead to increased calorie intake. They are better consumed in controlled portions as part of a balanced diet.

The Bottom Line

The sweetest way to ensure you enjoy your weight loss journey is about to begin. Now you know what fruits can help you lose weight and what helps you gain it back. Going for that fruit basket now? Bon appetit!

Secure Your Future with ACKO Life Flexi Term Plan:

Affordable Coverage @₹534/month & Tax Savings up to ₹54,600*

Having both health and life insurance is crucial for complete financial security and stability. In fact, get ACKO Life Flexi Term plan at ₹534 per month. These plans protect your family’s future and can help you save taxes of up to ₹ 54600 per annum. Meanwhile, use ACKO’s Term Insurance Calculator to compare policies and rates. Moreover, buying it early will lead to lower premiums bargains and peace of mind.

Benefit	Description
Maximise Tax Savings up to ₹54,600*	Maximize your tax savings while securing your family's future.
Customise your coverage amount	Adapt your coverage as your life evolves and your needs change. You can increase your coverage once a year and reduce it anytime after five years.
Customise your policy term	Extend or shorten the policy term based on your life stage and commitments.
Add or change your nominees	Modify or add nominees as your family grows.
Modify how your nominees get paid	Adjust the payout structure to best meet their future needs.
Additional Benefits	Create your will digitally for FREE

Buy Term Insurance Now

Also read:

Best Family Health Insurance Plans in India

Travel Medical Insurance

Frequently Asked Questions (FAQs)

Here’s a list of common questions and answers related to fruits that help manage weight.

Which fruits help burn the most fat?

Fruits that are high in fibre, like apples, melons, oranges, and kiwis, make you full for a long period. These low-calorie fruits, when consumed with a low-fat diet, may help burn fat faster.

Which fruits burn abdominal fat?

Fruits that are rich in antioxidants, such as grapefruit and kiwis, are known for burning belly fat when coupled with regular exercise and other low-fat whole foods.

Which fruits should be avoided for weight loss?

Fruits like mangoes, cherries, grapes, and figs should be avoided for weight loss because they contain a high amount of natural sugar that is fructose.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.