Revealing 10 fruits that help you lose weight effectively

Revealing 10 fruits that help you lose weight effectively

Fruit is a natural weight loss food that contains vitamins, fiber and nutrients, giving you a healthy diet. Eating fruit is the secret to effective and safe weight loss because this food is often low in calories and high in fiber.

In addition, many fruits are considered miracle drugs because they also have the ability to help reduce the risk of diabetes, high blood pressure, cancer and heart disease.

Here are 10 fruits that support weight loss most effectively.

1. Grapefruit

Grapefruit is a weight loss fruit

Half a grapefruit contains only 39 calories but provides 65% of the Daily Intake (RDI) of vitamin C.

Like watermelon, grapefruit contains more than 90% water.

What's more, grapefruit has a low glycemic index (GI), which means it's slower to release sugar into the bloodstream. A low glycemic index diet can help you lose weight and maintain it.

In addition, a recent review found that consuming grapefruit helps reduce belly fat, give you a slim waist, and reduce blood pressure effectively.

2. Apples


Apples are low in calories and high in fiber, with 116 calories and 5.4g of fiber per apple (223g). They have also been shown to aid in weight loss.

Low-calorie fruits like apples help fill you up faster, which leads to you eating fewer other foods throughout the day.

Research also recommends eating whole apples over juice to reduce hunger and control appetite.

3. Berries


Berries such as strawberries, blueberries… are a source of many nutrients but are low in calories.

75g of blueberries contain only 42 calories but provide 12% of vitamin C and manganese, as well as 18% of vitamin K in the daily diet.

152g of strawberries contains less than 50 calories and provides 3g of fiber, as well as 150% of vitamin C and nearly 30% of manganese in the daily diet.

In addition, berries can help lower cholesterol levels, lower blood pressure and reduce inflammation, effects that are especially helpful for obese people who are in need of weight loss.

4. Nuts

Types of Nuts

Nuts are a group of seasonal fruits with hard seeds inside. These include peaches, nectarines, plums, cherries and apricots.

Nuts are low GI, low in calories, and rich in nutrients like vitamins C and A, making them a great choice for people trying to lose weight.

For example, one medium peach 150g contains 58 calories, 130g cherries provide 87 calories and two small plums (120g) or four apricots (140g) have only 60 calories.

Compared to unhealthy snack foods like chips or cookies, nuts are more nutritious and also keep you fuller for longer.

5. Passion fruit

Passion fruit is a weight loss fruit

Passion fruit originates from South America, has an effective effect in weight loss.

One passion fruit (18g) contains only 17 calories and is rich in fiber, vitamins C, A, iron and potassium.

Although small but mighty, passion fruit contains abundant fiber content. The main effect of fiber is to slow down the digestive process, help you feel full longer, thereby controlling appetite effectively.

In addition, passion fruit seeds provide piceatannol, a substance that reduces blood pressure and improves insulin sensitivity in overweight and obese men.

6. Kiwi

Kiwi is a weight loss fruit

Packed with nutrients, kiwi is an excellent source of vitamins C, E, folate and fiber and has significant health benefits. Although kiwi fruit contains sugar, the GI is quite low, resulting in a slower release of sugar into the bloodstream.

Studies have also shown that kiwi helps control blood sugar, lower cholesterol and aid in improving digestion. These benefits will result in a significant weight loss effect.

In addition, kiwi is a weight loss fruit that contains a lot of fiber. One small peeled kiwi (69g) has more than 2g of fiber, the peel alone contains 1g of this substance. Diets high in fiber have been shown to have many benefits in weight loss, satiety, and improved gut health.

7. Watermelon


Watermelon contains very few calories and has a water content of up to 90%. Thanks to that, watermelon will make you feel full but not gain weight.

Although low in calories, watermelon is rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene.

However, this fruit has a high GI, so you need to be careful about consuming them in appropriate doses.

8. Oranges

Orange is a weight loss fruit

Like other citrus fruits, oranges are rich in vitamin C and fiber but low in calories.

Moreover, this is a safe and effective weight loss fruit because they are a food that helps to keep you full for a long time. In fact, eating oranges makes you four times more full than eating a croissant and twice as filling your stomach as a cereal.

Although many people prefer to drink orange juice instead of eating oranges, research has found that eating whole oranges helps us stay hungry longer, consumes fewer calories, and increases feelings of fullness. Orange juice is difficult to bring about the same effect.

Therefore, if you are trying to lose weight, eating oranges will be the best choice for you.

9. Bananas


When in the process of losing weight, some people often avoid eating bananas due to the high sugar content and high calorie content of this fruit.

Although bananas have more calories than other fruits, they are also packed with nutrients like: potassium, magnesium, manganese, fiber, antioxidants and vitamins A, B6, C.

Besides, this weight loss fruit also has a low GI index. This helps to control insulin levels in the blood and regulate body weight, especially in diabetics.

High-quality, nutritious, and low-calorie foods like bananas are an important part of any safe and effective weight loss plan.

10. Butter

Avocado is a weight loss fruit

Half an avocado (100g) contains 160 calories, which makes it one of the highest calorie fruits. In addition, it provides a significant amount of vitamin K and folate.

Despite its high calorie and fat content, avocado is an effective weight loss fruit. Therefore, it has been chosen to replace other fats such as butter and margarine in bread or sandwich dishes.

Studies have found that eating avocados helps with weight loss because avocados can increase feelings of fullness, reduce appetite, and improve blood cholesterol levels.

Thanks to the above 10 fruits, the question "What fruit to eat to lose weight?" Your answer has been obtained.

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