Fruits are usually sweet in taste, contain few calories, and have nutritional value that helps you lose weight.

They are also high in fiber and water, are large in size, and are resistant to chewing, which makes you feel full quickly and for longer, and keeps you away from feeling hungry.

Among all the nutritional values, especially soluble fiber, fiber contains many health benefits, and it also acts as a weight loss stimulus.

The fruit has been linked to its ability to lower cholesterol levels, slow the absorption of carbohydrates, and increase satiety.

But this does not mean that all fruits are equal in nutritional value and ability to cause weight loss; It has different effects on hunger, hormones, and calorie burning.

Here are 10 types of fruits to eat that are proven by science to be the most helpful in losing weight:

1- Avocado

I know what you're thinking, are avocados a fruit or a vegetable?

Avocados are a unique type of fruit that contains healthy fats, instead of the carbohydrates that most other fruits have, and the heart-healthy fats found in olive oil called monounsaturated oleic acid.

While research indicates that a diet containing this type of fat helps reduce cholesterol levels, stops feeling hungry, and explores stubborn fat in the abdominal area and works to reduce it.

But the avocado does not help you lose weight because it contains this type of fat. It is filled with amazing nutritional values, as it contains more than 20 different types of vitamins and minerals.

One of these types is fiber, which is known to control blood sugar levels, improve digestion, and aid weight loss.

According to a study published in the annual Journal of Internal Medicine, eating 30 grams of fiber per day leads to weight loss, and this amount is equivalent to eating one piece of avocado per day.

2- Bananas

Although there is no direct study showing the effect of bananas on weight loss, bananas have many health properties that make them effective in losing weight.

For those who start the diet, bananas contain few calories; A medium-sized banana contains about 100 calories, and the banana is rich in what is known as resistance to starch, which makes you feel full and reduces your appetite.

It is not digested in the stomach or small intestine, and reaches the colon as it is, so bananas are resistant to digestion, which means you won't gain as many calories.

3- Apple

You've definitely heard the saying: “An apple a day keeps the doctor away.” Apples are rich in nutritional values ​​and have an effect on your feelings of fullness.

Research has shown that apples have many health benefits, including reducing the risk of diabetes and some types of cancer. It also helps to lose weight. It is characterized by a high percentage of dietary fiber and water.

Research has shown that it helps reduce calories and lose weight.

In one study, women participating in the study were asked to eat 300 grams of apples per day (equivalent to 10.6 ounces or an apple and a half of a large apple), and they lost an average of 2.9 pounds (1.3 kilograms) over 12 weeks.

We conclude from this that apples are not only a healthy addition to your diet, but also help you lose weight, and that they contain a small amount of energy gives you a feeling of fullness after eating.

4- Orange

Orange is one of the most famous delicious fruits in the world, in addition to containing few calories and fat, oranges have many healthy properties that make them useful for losing weight.

Oranges are an excellent source of many types of vitamins and minerals, including fiber, such as vitamin C, vitamin B1, folic acid, and antioxidants.

Vitamin C contributes in particular to weight loss. Scientific studies have linked vitamin C to its ability to metabolize fats, which helps the body burn more fat.

University of Arizona researchers presented a double-blind, placebo-controlled trial of 20 obese men and women. In the study, they found that participants who followed a low-fat diet supplemented with vitamin C improved their body's ability to oxidize fats. In contrast, the participants who gained the most fat were those who consumed the least amounts of vitamin C.

5- Grapefruit

The grape has a tart-like texture, tastes tart, and is juicy in nature, making it a competitor to oranges. It also has the same benefits that promote physical health and the ability to control weight.

Grapefruit is considered a “superfruit”, and it deserves to be highlighted as one of the foods that you can eat to lose weight and enhance your physical health, and it also has the ability to reduce insulin resistance.

One study was conducted on 91 obese people, then they were divided into 4 groups, one group was given a placebo, the second group took a grapefruit capsule, the third drank grapefruit juice, and the last group drank half a fresh grapefruit before meals.

The last group, who ate fresh grapefruit, lost the most weight, losing an estimated 3.5 pounds (1.6 kilograms) over 12 weeks.

The group that drank grapefruit juice ranked second in weight loss, and the group that took the grapefruit capsule fared better than the group that took a placebo.

So, eating half a fresh grapefruit daily, half an hour before your meals, may help you feel full, so you eat less and gain more energy.

Less heat rate.

6- Papaya fruit

Papaya is a tropical fruit that contains large amounts of fiber, vitamin A and vitamin C. It is also filled with antioxidants that reduce inflammation, fight the presence of free radicals resulting from oxidation, and contain few calories and many fibers.

Each cup of papaya contains 3 grams of fiber, which is 10% of the recommended daily intake.

Papaya fruit is also characterized by its low energy density or calories per gram. Research has shown that eating low-density foods fills you up without taking in more calories, making it easy to lose weight.

Papaya can enter your diet in many forms. Here are some of our favorite recipes:

Breakfast: Cut half of a grain and fill each half with Greek yogurt, then cover the yogurt with a little blueberry granola.

Juice: Put the chopped fruits, almond milk, coconut flakes and ice in a blender and blend until smooth juice is obtained.

7- Pineapple

Pineapple is an exceptional fruit with its nutritional values. It is the most famous tropical fruit around the world. It is a good source of many nutritional values. It contains high amounts of vitamin C, manganese, copper, and folic acid.

A cup of pineapple provides you with about 131% of the daily required vitamin C, and 76% of the recommended dose of manganese, and pineapple is the only source of bromelain - an anti-inflammatory enzyme - that has many benefits.

These benefits include improved immunity, cancer prevention, wound healing, and good stomach health.

8- Blueberries

Blueberries occupies number 1 on the list of antioxidants, and blueberries are the healthiest grapes, which enhances your health when eaten.

Eating one cup of blueberries gives you only 85 calories and 15 grams of sugar.

It's also delicious when used as a topping for yogurt, which you eat in the morning with parfait or oatmeal.

9- Strawberry

Strawberries are another special type of weight loss, they have a lot of water, and contain a small percentage of carbohydrates, in fact, one cup of strawberries contains only 12 grams of carbohydrates, and these contain 12% of fiber.

Strawberry also occupies the 40th place in containing sugars, as it is a food with low sugars, and this is good news for diabetics who suffer in their attempts to lose weight, because eating strawberries will not cause rises in the level of sugar in the blood.

10- Watermelon

Losing weight isn't just about exercise or magic foods, it's about eating fewer calories than your body burns.

A slice of watermelon contains only 86 calories, less than a gram of fat, and is cholesterol-free, and each slice of watermelon also contains 4% of the RDI for fiber, which reduces digestion and promotes physical health.

Watermelon is also rich in water, which helps you feel full for longer, without adding other calories or sugars.

You can eliminate hundreds of calories a day by eating watermelon in your afternoon meals, according to a study published in Harvard Health, you will lose a pound per week, if you can cut 500 calories from your diet.


Losing weight doesn't depend on a few magical "fat-burning" foods, but it's about eating fewer calories than your body burns, and these fruits are great foods that help you feel full for longer.


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