Weight Management
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Updated on July 25, 2021
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Mia Syn, MS, RDN
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Medically reviewed byMia Syn, MS, RDN
Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.
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It’s no secret that fruit is part of a healthy meal plan. Fruits are loaded with essential nutrition including vitamins and minerals, along fiber to keep you full between meals. Fruits' natural sugar also makes them a satisfying substitute for sweet cravings.
However, are all fruits created equal? Here's a look at the best fruits to focus on if you’re trying to lose weight.
1
Apples
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Apples are a wholesome favorite. As the ultimate snack, apples are filling, juicy, crunchy, and portable. Apples are well-known to help with weight loss, a fact that's backed up by scientific studies. The role of apples in weight loss should come as no surprise, considering they’re full of fiber, a nutrient that’s known to boost feelings of fullness and ward off hunger pangs.
It's easy to get your daily dose of apple: Chow down on a whole apple (apples are a packable snack), add pieces of apple to your oatmeal, throw slices into a salad, bake apples with chicken, or make a healthy, delicious version of apple crisp.
1 large apple: 116 calories, 5g fiber
Apple Nutrition Facts and Health Benefits
2
Watermelon
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Watermelon is a double whammy: It’s low in calories with high water content. This means you can eat 2 cups of watermelon for less than 100 calories because watermelon is over 90% water.Getting extra water through fruit helps promote balanced eating habits, as staying hydrated improves appetite regulation.
If you’re looking to lower your daily calorie intake, watermelon can be a great choice. Watermelon can help satisfy your sweet tooth and boost your hydration status.
1 cup diced watermelon: 46 calories, 0.6g fiber
Watermelon Nutrition Facts and Health Benefits
3
Raspberries
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Raspberries are small but mighty! With exceptional fiber content, raspberries promote satiety, regulate digestion, and provide a host of health benefits.
For just 80 calories, a cup of raspberries offers 36% of the daily recommended intake of fiber. According to Harvard Health, the simple change of getting more fiber can produce almost 5 lbs of sustainable weight loss without making any other dietary or lifestyle changes. Raspberries are a delightful way to help meet this recommendation.
1 cup raspberries: 80 calories, 9g fiber
Raspberry Nutrition Facts and Health Benefits
4
Grapefruit
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Grapefruit offers a lot of nutritional bang for your calorie buck. Half of a medium grapefruit has only60 calories because, like watermelon, it’s over 90% water.
Studies have discovered that a compound in grapefruit, called naringin, may reduce blood sugar levels and promote weight loss. As you focus on healthier eating, enjoy grapefruit by squeezing it into your water, adding some wedges to your salad, or use it like lemon to flavor your food.
Consuming grapefruit with certain medications could have adverse health effects. If you’re on any medications, check with your doctor before adding grapefruit to your diet.
1 medium-sized grapefruit: 82 calories, 2.8g fiber
Grapefruit Nutrition Facts and Health Benefits
5
Oranges
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If grapefruit isn’t your go-to citrus pick, you’re in luck. Oranges are an amazing weight-loss fruit as well. High in fiberandwater content,orangeshelp you feel full while providing a burst of vitamin C and flavor.
Another great thing about oranges is that they're almost always in season. There's no shortage of delicious ways to incorporate oranges into your meals. Eat a whole orange as a snack, use mandarin orange segments in salads, or blend oranges into a green smoothie to complement nutritious greens.
1 medium-sized orange: 62 calories, 3g fiber
Orange Nutrition Facts and Health Benefits
A Word From Verywell
Everyone is a little bit different when it comes to maintaining a healthy weight. If you find that fruit is hindering your weight loss efforts, rest assured that you can still get several of the same nutrients from non-starchy vegetables instead.
Some people find it easier to lose weight when eating fewer carbohydrates (which includes certain fruits). A dietitian can help you discover a personalized meal plan and exercise program that works best for your body.
9 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011;2(5):408-20. doi:10.3945/an.111.000513
FoodData central. Apple, raw. U.S. Department of Agriculture.
Mattes RD. Hunger and thirst: Issues in measurement and prediction of eating and drinking. Physiol Behav. 2010;100(1):22-32. doi:10.1016/j.physbeh.2009.12.026
FoodData central. Watermelon, raw. U.S. Department of Agriculture.
Ferrari N. Making one change — getting more fiber — can help with weight loss. Harvard Health Publishing. Harvard Medical School.
FoodData central. Raspberries. U.S. Department of Agriculture.
Alam MA, Subhan N, Rahman MM, Uddin SJ, Reza HM, Sarker SD. Effect of citrus flavonoids, naringin and naringenin, on metabolic syndrome and their mechanisms of action. Adv Nutr. 2014;5(4):404-17. doi:10.3945/an.113.005603
FoodData central. Grapefruit, raw. U.S. Department of Agriculture.
FoodData central. Orange, raw. U.S. Department of Agriculture.
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By Lisa Lillien
Lisa Lillien is a New York Times bestselling author and the creator of Hungry Girl, where she shares healthy recipes and realistic tips and tricks.
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