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What are the best fruits to eat for optimal weight loss results?

Written by , Last updated: October 02, 2015

Some experts recommend avoiding fruits altogether if you are trying to lose weight.

This is based on an argument that all the extra fruit sugar can only help you gain pounds - and while it is true that in some cases adding fruits to your diet can actually make things worse, this is not the case with every type of fruit.

What are the best fruits to eat for optimal weight loss results?

Not all fruits are created equal and some of them can actually be among the best weight loss foods in existence. And those are definitely not the fruits you would want to miss out on if you want to lose weight.

Now, let's take a look at some of the best fruits that can be used as a part of a healthy weight loss diet.

How can fruits help you lose weight?

The best thing fruits can do for you in terms of weight loss is to provide a lot of volume without brining too many extra calories to the table. Bananas that are a relatively high-calorie fruit contain 89 calories per 100g, apples come in at 52 calories per 100g and watermelon provides only 30 calories per 100g. As you can see, the difference in how many calories different fruits contain can be quite big (100 grams of bananas contain almost three times the calories that are contained in 100 grams of watermelon). Let's assume that as a part of your weight loss diet you have limited your meals to 500-600 calories (which is pretty close to what most diets would recommend). If you ate only fruits, you could eat up to 4 pounds (2 kilograms) of watermelon. Even if you went with the higher-calorie fruits like bananas, you could still eat about 5-6 bananas without busting through your caloric limits.

Most people are unable to eat 4 pounds of watermelon or 5-6 bananas in a single sitting, which is actually great news if you are trying to lose weight. The relatively large volume of your fruit meals will provide you with a greater feeling of satiation and fullness, which is extremely important in any weight loss diet. With most fruits portion sizes can be increased while keeping your calorie intake low. This makes fruits like watermelon one of the best candidates for any weight loss diet.

10 of the best weight loss fruits

Here are the top ten weight loss fruits as listed in the USDA Nutrient Database:

PlaceFruitCalories per 100g
1Casaba Melon28
2Lemons29
3Grapefruit30
4Watermelon30
5Limes30
6Carambola (starfruit)30
7Strawberries32
8Huckleberries34
9Peaches39
10Prickly pears41

Which fruits contain negative calories?

The concept of negative calories often gets mentioned in connection with some of the low calorie-per-volume fruits. The idea behind this is that certain fruits are so low in calories that preparing, chewing and digesting them burns more calories than the fruit itself provides. Basically, the more you eat, the faster you should be losing weight.

Eating "foods" that are completely indigestible, will burn calories to get them through our digestive tract, thus leaving us with negative calories. But even fruits that are lowest in calories-per-volume usually still contain enough energy to leave you with a positive calorie balance. You can chew each melon bite 500 times to expend more energy than you are going to consume. But this doesn't mean a melon is a negative calorie fruit, it only means you are doing a chewing workout to burn some extra calories. You might just as well chew on a piece of wood or just about anything for that matter. In my opinion, there are far more efficient forms of exercise out there than training your jaw.

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Actionables

Learn to pick the low hanging fruit (low in calories-per-volume) since such fruits provide a greater feeling of satiation and fullness while still enable you to keep your calorie intake low. As a general rule, you should be eating the less sweet, more watery types of fruits like watermelons, melons, oranges, apples, etc. Very sweet fruits that contain little water, like dried fruits or dates are less appropriate for weight loss purposes, because they contain a significantly higher amount of calories than a majority of other fruits.

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