Scientists: There Are Fruits That Help You Lose Weight
- 13.08.2026, 21:42
Many of them are available to everyone.
Despite containing carbohydrates and natural sugars, scientific studies confirm that fruits help maintain a healthy weight. First and foremost, the fiber and water found in fruits provide a longer-lasting feeling of fullness, which means hunger doesn’t set in as quickly, according to "Cursor".
This can reduce overall calorie intake and help with weight loss. Since fruits are relatively low in calories, eating them instead of higher-calorie snacks helps create a calorie deficit, which is essential for weight loss.
In addition, the fiber and antioxidants in fruit can have a positive effect on gut microbiota and help prevent weight gain. Certain nutrients found in fruit also play a role in preventing obesity.
Which fruit is best for weight loss?
Apples are considered one of the best fruits for weight loss. One large apple contains about 5 g of fiber—both soluble and insoluble. Both types of fiber are important for health, but soluble fiber is particularly helpful for appetite control, as it slows digestion and helps you feel full longer.
In addition, apples take longer to chew than some other fruits, which can also enhance the feeling of fullness. The fiber they contain helps retain water in the intestines, which, according to some studies, may reduce appetite and the urge to eat throughout the day.
A 2015 study showed that people who regularly eat apples are 30% less likely to be obese compared to those who do not include them in their diet.
The Best Fruits for Weight Loss
Blueberries
Blueberries are rich in flavanols, particularly anthocyanins. Studies link their consumption to less weight gain in the long term.
Watermelon
Studies show that watermelon may help curb hunger and promote weight loss. People who replaced cookies with watermelon reported feeling less hungry and more full, even though the snacks had the same number of calories. Participants also showed greater weight loss.
Avocado
Despite its high fat content, avocado may also aid in weight management. According to a 2013 study, adding half an avocado to lunch reduced the desire to eat over the next five hours by 28%. This may indicate the food’s ability to help control appetite and overall calorie intake.
Kiwi
Eating two kiwis before bed has been linked to improved sleep quality. Additionally, one study showed that regular consumption of kiwis may help reduce body fat percentage in overweight individuals.
Grapefruit
A 2006 study showed that regularly eating half a grapefruit before meals may help reduce weight, body mass index, and waist circumference.
Can eating too much fruit lead to weight gain?
Eating too much fruit is relatively rare. However, it’s important to consider the overall balance of your diet and your body’s individual needs.
Weight gain primarily occurs as a result of a prolonged calorie surplus, but it can also be influenced by other factors, including genetics and food availability.