10 Best Fruits To Excel Your Weight Loss Today

Best  10 Fruit(s) For Weight Loss

If weight loss is your game, take these fruits off the shelf and put them in to play


Mixed berries and fruits

Fruits..

Delicious, as you know.

Fruits are loaded with nutrients, as you should know.

Fruits are not in Cap’n Crunch’ “Crunch Berries” cereal, as one woman thought they were.

Something you may not have known.


Banana and berries next to a fruit smoothie
Almost all fruits can be used (in moderation) in any weight loss diet.

Some may contain more vitamins and minerals than others, and those others may contain more fiber than the original ones. Tongue twister. Now say it 5 times fast.

I love to include different variations of fruits in my morning smoothies or, as a mid day meal.

Most fruits are super convenient to take on the road making them an easy and healthy option for when you are out of the house.

They call fruit “natures candy” because they are full of natural sugars and taste decadently sweet.

(Okay I made up the natures candy part but I think it’s a good name, it”ll catch on)

Assorted candies on table
I’ve talked to some people who are actively trying to lose weight that refrain from eating fruits. They tell me:

“I don’t eat fruit because they have too much sugar.”

While this is true, this is no reason to leave them out of your weight loss diet.

Fruits do contain high amounts of sugar but this natural sugar is not to be feared.

Natural sugar contains within it a boatload of nutrients including: vitamins, minerals, antioxidants, and fiber.

Essentially, when you ingest a fruit your body is taking in the sugar PLUS a whole lot of vitamins, minerals, antioxidants, and fiber. All these can help you lose weight.

Women eating healthy with tape measure recording her weight loss
Many fruits have a mid to low rating on the glycemic index and don’t trigger drastic spikes in your blood sugar.

Plus, even if you eat the ones that do, there are simple ways to get around it.

Namely, pairing a high glycemic fruit with a low glycemic fruit, or eating a smaller quantity of the high glycemic fruit.

No biggie, problem averted.

One of the best reasons to add fruit to your awesome weight loss diet is because of fruits’ naturally high fiber content.

Fiber keeps you feeling full longer.

Consequently, you eat less.

Fiber also helps facilitate food through your intestines.

This facilitation of the digestion process pushes the food along your intestines in less time, meaning your intestines don’t absorb as much of the foods sugar and starch because it’s not sitting in your intestines for as long.

Fruits should not be avoided in any weight loss diet plan.

I encourage you to incorporate more fruits into your weight loss diet.

The positive health benefits as well as the fat fighting factors found in fruit should be harnessed.

Where do I start?

I’ll give you 10 of the best fat fighting, weight loss encouraging fruits that you can harness in your diet today.

Ready?
Let’s go.

Girl drinking fruit smoothie after exercising


Glycemic index is a number given to carbohydrates, 0-100, that ranks these carbohydrates on the blood sugar spike they cause. 0-55 is considered low. 56-70 is considered moderate, and 71-100 is considered high. Meaning, a moderate GI food will raise your blood sugar more than a low GI food. Likewise, a high GI food will raise your blood sugar higher than a moderate GI food. Having chronically high blood sugar can lead to weight gain and type 2 diabetes.

Glycemic load is a number given to carbohydrates that reflects how much the food raises your blood glucose. The number is in reference to 1 gram of pure glucose (sugar). So, if a foods glycemic load is 2.3, eating this food is proportional to ingesting 2.3 g of glucose. A glycemic load number of 0-10 represents a low glycemic load. 11-19 represents a medium glycemic load, and 19+ represents a high glycemic load. Clearly, eating foods with a higher glycemic load correlate with weight gain from the excess glucose in your blood.

(The fruits I have given all come with their respective glycemic index & glycemic load numbers)


10. Blueberries

A cup of ripe blueberries


Serving size: 1 cup
Calories: 85
Saturated fat: 0 g
Unsaturated fat: 0.5 g
Sugar: 15 g
Fiber: 3.6 g
Protein: 1.1 g
Vitamin C: 24% DRV

Blueberries are tasty little morsels that can be eaten on the go, as a dessert, or thrown into a smoothie.

Buy them frozen or fresh. Although, fresh blueberries will not last as long and perish much quicker than the frozen variety.

Just another reason to eat them faster I suppose.

Blueberries have a good fiber content, lowish protein content, and a quarter of your DRV (daily recommended value) of Vitamin C.

These factors alone are enough to help you with your weight loss but where blueberries really shine are in their antioxidants.

Blueberries contain high amounts of antioxidants which fight free radicals in you body.

These free radicals are responsible for a number of debilitating diseases and conditions caused by the cell damage they incur.

While antioxidants don’t necessarily “directly” help you lose weight, they do so indirectly.

Antioxidants rid your body of toxins and free radicals, in turn, your body feels more vitalized.

This allows you to be more active and motivated which equals more calories burned.

The high amount of antioxidants found in blueberries also strengthen your immune system.

Consequently, you won’t become sick as often which amounts to more time in the gym or on the treadmill and less time on the sofa.

Glycemic index: 40 (low)
Glycemic load: 6.9 (low)

9. Raspberries

A handful of raspberries on a wooden table


Serving size: 1 cup
Calories: 65
Saturated fat: 0 g
Unsaturated fat: 0.8 g
Sugar: 5 g
Fiber: 8 g
Protein: 1.5 g
Vitamin C: 54% DRV

Raspberries, like blueberries, are a delicious and convenient little treat that can be enjoyed at anytime.

Fresh or frozen, snack or smoothie, this little berry should be added to any aspiring weight loss diet.

At only 65 calories per cup and over half your DRV of Vitamin C, raspberries are a win-win situation.

Nutritious and delicious.

What makes raspberries so unique is their fiber to sugar content.

Raspberries contain 3 more grams of fiber than they do sugar.

You won’t find this very often with fruits, and when you do, jump on the opportunity.

Essentially, when a food has a high amount of fiber, like raspberries, this fiber can be subtracted from the total carbs because fiber is an insoluble carbohydrate.

Meaning, it does not get digested by your intestines and delivered to your bloodstream.

This means no blood sugar impact and no insulin response for that specific amount of fiber in the respective food.

The reduced blood sugar impact with high fiber foods helps negate the addition of excess weight gain.

Fiber also helps you lose weight by keeping you feeling fuller for longer.

High fiber foods will make you feel much fuller than low fiber foods.

Additionally, this feeling fuller leads to less eating, and we all know what less eating means.

Glycemic index: 26 9 (low)
Glycemic load: 1.82 (low)

8. Grapefruit

Grapefruit sliced in half in flower dish


Serving size: 1 cup
Calories: 97
Saturated fat: 0 g
Unsaturated fat: 0.3 g
Sugar: 16 g
Fiber: 3.7 g
Protein: 1.8 g
Vitamin A: 53% DRV
Vitamin C: 120% DRV

Grapefruits are an essential part of many peoples breakfast.

Most diners and breakfast restaurants serve slices of grapefruit with their menu items.

This fruit staple can have an unpleasant taste to some but just remember how healthy it is, that should win your taste buds over.

With a whopping amount of Vitamin A (53% DRV) and Vitamin C (120%), grapefruit doesn’t need to boast much more.

But..it does.

Grapefruit has a solid amount of fiber and a respectable amount of protein.

2 reasons why it’s on this list.

Grapefruits’ fiber and protein content make it a good fruit to add to any weight loss diet.

Grapefruits protein helps you retain your muscle mass, and muscle mass keeps your metabolism revving.

Enjoy grapefruit by the slice or, add it to your smoothie for it’s weight loss benefits.

Glycemic index: 25 (low)
Glycemic load: 5.3 (low)

7. Banana

Ripe, medium sized banana on table


Serving size: 1 cup
Calories: 133
Saturated fat: 0.2 g
Unsaturated fat: 0.3 g
Sugar: 18 g
Fiber: 3.9 g
Protein: 1.6 g
Vitamin C: 22% DRV
Vitamin B-6: 30% DRV

Ahh the banana.

An indispensable fruit, and chief of the produce world.

Bananas have so much nutritional value to offer.

Also, they are super convenient to take with you on the go, and have their own protective pouch (peel).

I eat at least 1 banana a day, and almost always add them to my breakfast smoothies.

Your turn to do the same.

Bananas are high in fiber which, if eaten in the morning, will keep you feeling full and ready to go.

Perfect to eat before the gym or before work.

One complaint about bananas is their sugar content.

But, again, this “natural” sugar is loaded with vitamins, minerals, and a heavy dose of potassium.

Don’t worry about the sugar unless you’re eating 6 in a row.

Which you probably don’t want to do.

Bananas are a great post-workout meal too.

The 16 g of sugar will help replace your glucose stores that you lost in your workout.

Similarly, eating a banana after your workout will restore some of the potassium you lost in your sweat during your workout.

Don’t fear bananas if you’re trying to lose weight, embrace them.

Glycemic index: 51 (low)
Glycemic load: 15.3 (moderate)

6. Avocado

Seasoned and sliced avocado next to knife and lemon slices


Serving size: 1 cup
Calories: 234
Saturated fat: 3.1 g
Unsaturated fat: 18.3 g
Sugar: 1 g
Fiber: 9.8 g
Protein: 2.9 g
Vitamin B-6: 20% DRV
Vitamin C: 24% DRV

Now you may look at avocados serious fat content and think I made a mistake.

But, I didn’t.

Avocados do have high calorie content, but you shouldn’t plan on eating 10 of them anyways.

Everything should be eaten in moderation.

Why are avocados on this list?

Because other than tasting absolutely creamy and delicious, avocados are packed with so many nutrients it would be a mistake to keep these off your weight loss diet.

Avocados are one of those unique fruits that have more fiber than sugar, always a good sign for weight loss.

Avocados have 3 g of protein.

Another good sign for weight loss.

Avocados are loaded with vitamins and minerals that your body needs to function optimally.

The 234 calories found in an avocado can also help you out.

Eating an avocado will keep you feeling full.

And, you’ll ne hard-pressed to find another food with only 234 calories but packed with this many nutrients.

If you’re trying to lose weight I recommend adding an avocado or 2 per day to your diet routine.

Glycemic index: NA (too low in carbs to register)
Glycemic load: NA (too low to register)

5. Cherries

A bowl full of ripe cherries


Serving size: 1 cup
Calories: 51
Saturated fat: 0.1 g
Unsaturated fat: 0.2 g
Sugar: 9 g
Fiber: 1.6 g
Protein: 1 g
Vitamin A: 26% DRV
Vitamin C: 17% DRV

Cherries are sweet and delicious.

It’s quite odd that something that tastes like candy can be so low in calories.

At only 51 calories per cup, cherries are a super low-calorie food that can be eaten with no regrets.

Cherries have a modest amount of fiber and, like most of these fruits, are dense with vitamins and minerals.

Cherries are a good substitute to candy and sugary snacks that you crave after a meal.

And, at only 51 calories per cup, you can have a pretty nice portion size.

Add cherries as a dessert substitute to your weight loss diet and see the results.

Glycemic index: 22 (low)
Glycemic load: 2.5 (low)

4.Apricots

A bunch of apricots on table


Serving size: 1 cup
Calories: 75
Saturated fat: 0 g
Unsaturated fat: 0.6 g
Sugar: 14 g
Fiber: 3.1 g
Protein: 2.2 g
Vitamin A: 60% DRV
Vitamin C: 26% DRV

Apricots, when ripe, are a tantalizing mix between an apple and a peach.

Apricots, like cherries, are quite low in calories and can be enjoyed with no fear.

Apricots are nice to enjoy as a snack on a hot day.

I occasionally add them to my morning smoothie for their sweet and healthy qualities.

Apricots have a nice amount of fiber that will have you feeling full, and have a couple grams of protein to hold you over tot your next meal.

Heavy in antioxidants, apricots offer you many weight loss and wellness benefits and are often sold for a low price at your nearby grocer.

Pick up a bag of apricots today and grab one when you feel like a mid-day snack to keep off those pesky pounds.

Glycemic index: 34 (low)
Glycemic load: 4.7 (low)

3. Pears

1 pear standing upright with aqua background


Serving size: 1 cup
Calories: 80
Saturated fat: 0 g
Unsaturated fat: 0.2 g
Sugar: 14 g
Fiber: 4.3 g
Protein: 0.5 g
Vitamin C: 10% DRV

Pears, like it’s cousins above, are great “hold you over” snacks to replace some of the less desirable alternatives that cause weight gain.

With a low calorie content and solid amount of fiber, pears will keep you feeling full until your next meal.

The benefits of pears is that while they are low in calories they are densely saturated with healthy vitamins, minerals, fiber, and antioxidants.

All which are related to weight loss.

Pears nearly resemble apples so on the off chance you mistake the two, it’s okay, they are both healthy.

Add either to your weight loss diet routine.

Glycemic index: 38 (low)
Glycemic load: 6.3 (low)

2. Blackberries

Blackberries in dish with honey


Serving size: 1 cup
Calories: 62
Unsaturated fat: 0 g
Unsaturated fat: 0.7 g
Sugar: 7 g
Fiber: 7.6 g
Protein: 2 g
Vitamin C: 50% DRV

Blackberries, decadent little treats than can be eaten in a multitude of ways.

Personally, I often use these in my morning smoothies, paired with blueberries and raspberries.

Again, we have the unique situation where the fiber content out scores the sugar content.

10 points.

Pairing blackberries with another high fiber low calorie fruit is a sure way to hold off the pounds.

Blackberries can be thrown in your smoothie, snacked on, or even added as a sweet topping.

Either way you eat them, they’ll keep you feeling full and your waistband feeling slim.

Eat them with confidence.

Glycemic index: 25 (low)
Glycemic load: 10.25 (low)

1. Cantaloupe

3 slices of ripe cantaloupe on wooden table


Serving size: 1 cup
Calories: 53
Saturated fat: 0.1 g
Unsaturated fat: 0.1 g
Sugar: 12 g
Fiber: 1.4 g
Protein: 1.3 g
Vitamin A: 106% DRV
Vitamin C: 96% DRV

These big melons hold more than just sweet tasting goodness inside their outer skin.

Cantaloupes contain a bevy of vitamins, antioxidants, and fiber.

Consequently, landing them on this list.

The trick with cantaloupes, if you want to eat them immediately, is to pick the ripe ones.

Otherwise, you fall victim to H.W.W.C.I.R syndrome, or frequently known as hungry and waiting while cantaloupe is ripening syndrome.

Avoid this at all costs, trust me.

1 cup of cantaloupe has 100% of your DRV of Vitamin C.

Slice one up in the morning and enjoy before starting your day, or, enjoy cantaloupe as a sweet treat for after dinner.

At only 53 calories per 1 cup cantaloupe is shockingly low in calories for such a sweet product.

Use as a dessert replacement and watch the pounds shed before your eyes.

Glycemic index: 65 (moderate)
Glycemic load: 5 (low)


Now that we have gone over 10 of the best fruits for weight loss, I will give you a couple of ways to incorporate them into your diet.

  • As a snack
  • As a meal
  • In your smoothie
  • As a topping on pancakes, yogurt, toast, etc.
  • As an alternative to eating something unhealthy
  • As a dessert or after meal sweet treat

Essentially, if you want to lose weight you’re going to have to start eliminating the empty, unhealthy foods that are plaguing your diet.

For some of you, your diet may not include any of these bad foods.

In that case, try adding more wholesome and nutrient dense (the 10 fruits above) foods into your diet.

You want to make it a habit of eating foods that count.

Meaning, foods that are full of good things and nearly devoid of the bad things.

The 10 fruits I have given you above all fall into this category.

Additionally, unlike most vegetables, fruits are sweet and delicious!

Making them a viable alternative to less attractive but equally as sweet processed junk foods.

The powers in your hands, now the knowledge is as well.

You got this my friends.


Please leave a comment and let me know what you think. Leave a question! Leave a hello! I’d love to hear from you =]

– Ian