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What Are The Best Fruits To Eat To Lose Weight?

By Marc Perry / July 27, 2017

Fruit sometimes gets a bad reputation in the weight loss world because it has sugar.

Fruit, however, contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories.

I rounded up some experts to hear their thoughts on the best fruits to eat for weight loss, which you can find below.

For a detailed analysis of the research relating to fruit and weight loss, check out this article: Does Eating Fruit Make You Gain Fat?

1. Strawberries

I think eating fruit in moderation is great for fat loss because it can effectively help control calorie intake while providing essential vitamins and minerals. My top 3 favorite fruits are strawberries, apples, and grapefruits. A cup of strawberries only has 50 calories and 7 grams of sugar, yet provides 3 grams of fiber. What I also love about strawberries (and all berries) is they satisfy your sweet/sugar cravings as well, and they boast a very impressive nutrient profile. An apple is only 100 calories, is easy to carry around, and makes a great pre-workout snack. After that is grapefruit because it has been shown to help control blood sugar, it really helps fill you up, and I love the taste (See: Healthy Breakfast Ideas).

Marc Perry, CSCS, CPT

2. Berries

Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit such as mangos or bananas. That’s why berries are often lauded as great fat-burning foods. However, fruit in general can help people achieve their fat loss goals. Fruits are nutrient-dense and low calorie, and they help keep a sweet-tooth under control. The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the fruit sugar. With all the vitamins, minerals, and anti-oxidants they provide, fruit is a great food to incorporate into your diet.

Kristin Rooke

3. Any Fruit

Any fruit is my short answer. Fruits tend to be about 100 calories per serving, don’t spike insulin very high, tend to be high in fiber, are generally a decent source of vitamins and are filling for the amount of calories they contain. I personally like berries, such as blueberries, blackberries, raspberries, etc and organic apples, but really all the fruits have different advantages and eating an overall variety throughout the week can be beneficial.

John Levya, CSCS, CPT

4. Avocado


One fruit that may help with fat-loss are avocados. Most people who follow a restricted carbohydrate diet fail to increase their fat content high enough to keep their bodies and metabolisms operating optimally. Per fruit, avocados have about 20 grams of healthy fats which over the course of a day is relatively low. Higher fat may not only increase metabolism but also increase testosterone levels which is one of the main hormones responsible in fat loss for both men AND women.

Stephen Bergeron, CSCS, CPT

5. Grapefruit

The best fruits to eat for fat loss are the ones that will allow you to eat fewer calories than you burn. For example, although a banana is higher in sugar and calories than a handful of grapes, if eating a banana will make it less likely that you will raid the vending machine in search of a Snicker’s bar, it is a better choice. Lifestyle issues aside, my pick for best fat-burning food is grapefruit. Grapefruit’s high water content helps increase feelings of fullness while providing very few calories. In fact, it takes more energy to digest grapefruit than it contains in calories. While this does not mean someone can eat grapefruit along with anything else he or she pleases and lose weight, adding it to a well-balanced nutrition plan will certainly aid in fat loss.

Charlie Seltzer, MD

32Comments

  • Aden says:

    Fruit is natural and healthy providing it is organic. Conventional fruit is so full of toxins (pesticides and insecticides) that it can be detrimental to health. In addition, try to buy fruit in season and locally produced.

    Cancel reply
    • Marc Perry, CSCS, CPT says:

      @Aden - yes, some fruits are filled with pesticides. We put up a post recently addressing this topic => 7 Best Foods To Buy Organic.

      Cancel reply
  • Alexandra says:

    Hey Marc! Great article. You mentioned an apple as a great pre-workout snack...wouldn't fruit be a better option for post-workout? Although an apple has a low GI, isn't the body able to use the sugar more effectively post-workout? Are there any advantages for fruit as pre or post-workout?

    Thanks! :)

    Cancel reply
    • Marc Perry, CSCS, CPT says:

      @Alexandra - All great questions.

      I don't want to get overly technical to answer your question, because at the end of the day I don't think it makes much of a difference, but every fruit has a different glycemic index value and glycemic load (See: Glycemic Index). So what fruit you eat when could be impacted by the glycemic index. For example, eating a banana as you workout can help replenish glycogen stores (studies have been done with cyclists proving this) because it digests quickly. A fruit that digests quickly may not be ideal pre workout because the energy may be released to quickly as opposed to more slowly during the workout. I still think an apple pre-workout is an awesome snack, banana with whey etc. after a workout makes sense based on the research. So in sum, slower releasing carbs before a workout, and faster releasing carbs after a workout.

      For more information, check out these two articles:

      => Pre Workout - https://www.builtlean.com/2013/02/11/best-pre-workout-meal/
      => Post Workout - https://www.builtlean.com/2012/02/07/post-workout-meal/

      Cancel reply
  • mike says:

    thanks marc i really appreciate your answer...

    Cancel reply
  • Dan says:

    When you are in a cutting phase and want to control your daily intake, based on the following ratio: 1.675Kcal spread with 200gr proteins, 65gr carbs, 65gr fat.
    If at breakfast you eat 50gr oatmeal (32gr carbs) and 200gr house made fruits mix(33gr carbs), you basically full in carbs for the day.
    So my question is: Do we have to count the fruit carbs like regular carbs or fruits, like green veggies don't count and make an exception to the counting rule ?
    thank you for your answer;

    Cancel reply
    • Marc Perry, CSCS, CPT says:

      @Dan - If you are doing calorie / macronutrient counting, you count fruit the same as any other food, the sugar does not have any impact.

      Cancel reply
      • Dan says:

        Thank you for your answer Marc. So I assume it doesn't leave that much place for fruits in a low carbs cutting nutrition plan :-(

        Cancel reply
  • W.S. says:

    I guess any type of fruit intake can be of great help to lose weight rather than eating the junk or the fast foods.

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  • Ashok Nimmagadda says:

    This article simply reiterates the benefits of eating fruits for health esp weight loss in a country where many consider meat as the major portion of a meal.
    The more fruits and vegetable you eat the better your health is. Period. Go natural.

    Cancel reply
  • Monica Johnson says:

    In my book, fruit is nature's candy. I enjoy it.....moderately!!!

    Cancel reply
  • uncadonego says:

    Hey, before the comments close on this topic, I'd be interested in hearing from the article contributors about the NUMBER of fruit servings they personally consume on any given day.

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  • Oni says:

    People are confused because of different articles. I will say moderate eating is the best way to be healthy.
    Every thing God created is good.

    Cancel reply
  • Ravi kumar says:

    If you have hunger 100%, you should eat 70%. If we should follow this formula, we will be healthy forever.

    Ravi kumar, Admin

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    • Kristin Rooke, CPT says:

      This sounds like the Okinawan principle of Hara Hachi Bu, which is the practice of eating until 80% full. Thanks for sharing!
      -Kristin, BuiltLean Coach & Managing Editor

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