When it comes to shedding unwanted kilo's, one of the best dietary adjustments you can make is incorporating more fruit. Not only are they packed with essential nutrients, but many fruits are also low in calories and high in fibre, making them a great choice for anyone looking to lose weight. However, while many fruits can support your weight loss journey, some are best consumed in moderation due to their higher sugar and calorie content. In this article, we’ll explore the best fruits for weight loss, discuss the 5 fruits to avoid for weight loss, and help you make informed decisions for a healthier diet.

The Best Fruits to Eat for Weight Loss
If you’re on a weight loss journey, choosing the right fruits can make a big difference. Here are some of the best fruits to eat for weight loss:
1. Berries (Strawberries, Blueberries, Raspberries, and Blackberries)
Berries are a powerhouse of nutrients and one of the best fruits for weight loss. They are low in calories, high in fibre, and loaded with antioxidants. For instance, a cup of strawberries contains only about 50 calories, while providing nearly 3 grams of fibre. The high fibre content helps keep you full longer, reducing the likelihood of overeating.
Why they help with weight loss: The low-calorie and high-fibre nature of berries helps control appetite and supports a calorie deficit, essential for weight loss.
2. Apples
An apple a day may indeed keep the extra kilo's away! Apples are a fantastic low-calorie fruit that’s easy to incorporate into your diet. One medium apple has about 95 calories and provides 4 grams of fibre. The fibre content helps you feel fuller, and apples have a high water content, contributing to satiety.
Why they help with weight loss: The fibre in apples promotes feelings of fullness, making them a perfect snack to curb cravings without consuming too many calories.
3. Grapefruit
Grapefruit is often touted as one of the best fruits for weight loss due to its low-calorie content and metabolism-boosting properties. Half a grapefruit contains only about 40 calories but provides a significant dose of vitamin C and fibre.
Why they help with weight loss: Studies have shown that eating grapefruit before meals can help reduce overall calorie intake, making it a great addition to a weight loss plan.
4. Watermelon
If you’re looking for low-calorie fruits, watermelon is an excellent choice. It’s refreshing, hydrating, and low in calories — with only 46 calories per cup. Watermelon is made up of about 90% water, which helps you stay hydrated and feel full.
Why they help with weight loss: The high water content helps control hunger and keeps you satisfied, reducing the chances of snacking on unhealthy foods.
5. Kiwi
Kiwis are a nutrient-dense fruit that is great for weight loss. They are low in calories (about 42 calories per kiwi) and are packed with vitamins C, K, and E. Kiwis also have a good amount of fibre, which aids in digestion and helps with weight control.
Why they help with weight loss: The high fibre content in kiwis helps improve digestion, regulate blood sugar levels, and control appetite.
5 Fruits to Avoid for Weight Loss
While many fruits can be beneficial for weight loss, some are higher in sugars and calories, which may hinder your progress if consumed in excess. Here are 5 fruits to avoid for weight loss, or at least eat in moderation:
1. Bananas
Bananas are often the subject of debate when it comes to weight loss. While they are nutritious, containing potassium, vitamin C, and fibre, they are relatively high in calories and natural sugars. One medium banana has about 105 calories and 14 grams of sugar.
Why bananas can be tricky: For those focusing on a low-calorie diet, bananas might not be the best choice due to their calorie density. However, they can be a good post-workout snack, providing a quick source of energy.
2. Mangoes
Mangoes are delicious, but they are also high in sugar. One cup of sliced mango contains about 100 calories and 23 grams of sugar. While they offer a variety of nutrients, their high sugar content can contribute to weight gain if consumed in large quantities.
Why mangoes can be tricky: The high sugar content in mangoes may spike blood sugar levels, leading to increased cravings and potential weight gain.
3. Grapes
Grapes are small, sweet, and easy to overeat. One cup of grapes contains about 62 calories and 15 grams of sugar. Since they are often eaten in large amounts, the calorie and sugar intake can add up quickly.
Why grapes can be tricky: Their small size makes them easy to snack on mindlessly, leading to unintentional overeating.
4. Cherries
Cherries are another fruit that can be high in natural sugars. One cup of cherries has about 97 calories and 20 grams of sugar. While they are packed with antioxidants, they can be calorie-dense when consumed in large amounts.
Why cherries can be tricky: The high sugar content can contribute to weight gain if not eaten in moderation.
5. Pineapple
Pineapple is sweet and refreshing but can be high in sugar. One cup of pineapple contains about 82 calories and 16 grams of sugar. While it’s a great source of vitamin C, the sugar content may be too high for those on a strict weight loss plan.
Why pineapple can be tricky: The high sugar content may lead to increased calorie intake and hinder your weight loss efforts.

Banana and Weight Loss: Should You Include It in Your Diet?
Many people wonder about the relationship between banana and weight loss. While bananas are nutritious and convenient, they are relatively high in calories compared to other low-calorie fruits like berries and apples. If you’re on a calorie-restricted diet, it’s best to consume bananas in moderation or use them as a pre-workout snack for an energy boost.
Tip: Pair bananas with a source of protein like Greek yogurt or nut butter to help balance blood sugar levels and keep you feeling fuller longer.
Low-Calorie Fruits for Weight Loss
For those looking to reduce their calorie intake, opting for low-calorie fruits can be a game-changer. Here are some top picks:
Strawberries: About 50 calories per cup
Cantaloupe: About 53 calories per cup
Peaches: About 60 calories per medium peach
Oranges: About 62 calories per medium orange
Plums: About 30 calories per plum
Incorporating these low-calorie fruits into your diet can help you satisfy your sweet tooth without consuming too many calories.
Final Thoughts: Best Fruits for Weight Loss
Choosing the right fruits can make a significant difference in your weight loss journey. Focus on incorporating fibre-rich, low-calorie fruits like berries, apples, and kiwi while being mindful of higher-calorie and high-sugar fruits like bananas and mangoes. Remember, moderation is key, even healthy foods can contribute to weight gain if consumed in excess.
By making smart choices and understanding which fruits are best for weight loss, you can create a balanced, nutrient-dense diet that supports your goals. Enjoy your journey to better health and wellness with the right fruits on your side! best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss best fruits for weight loss
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