The 5 Top Fruits for Fat Loss

By Nicole German (RD, LD)

367-0810fruits.JPGNow that we have discussed how fruits help to maintain a healthy weight, we can focus on which fruits are the best for fat loss.

After all, some fruits have more sugar than others and other fruit products are so highly processed that they no longer resemble the fruit they once were.

Top Five Fruits

  1. Pears: The fiber content of pears is one of the highest–about 4 grams of fiber per medium pear. More fiber means the fruit is more filling and will keep your blood sugar more stable while ingesting the fruit sugar.
  2. Apples: Just like pears, apples are also very filling. You know what they say; an apple a day keeps the pounds away.
  3. Melons: These fruits have a very high water content making them very filling and low calorie. For example, you can eat a whole half of a cantaloupe and it is less than 100 calories!
  4. Cherries: This fruit has one of the lowest glycemic index ratings, meaning the sugars in the fruit are not rapidly absorbed. So, even though cherries taste sweet and delicious, they are a fruit that will keep your blood sugar fairly stable which is ideal for weight loss.
  5. Grapefruit: This one has a lot of myths surrounding its affect on fat loss. The truth is that grapefruit does not help speed up burning fat directly. However, it still happens to be a great fruit for weight loss since the sugars in grapefruit are not rapidly absorbed.

Fruit Products to Avoid

First of all, it is important to remember to avoid fruit juices even if it is 100% juice. Juice has a highly concentrated amount of sugar and is lacking the filling fiber content of whole fruit.

Secondly, avoid snacking on dried fruit. Half a cup of dried fruit is about 200 calories, but half a cup of fresh grapes is about 60 calories!

Finally, watch out for canned fruit packed in sugary syrups. Fruit can be a great food for fat loss by following a few simple suggestions.


  1. Debz

    Great! Now I know a lot about The 5 Top Fruits for Fat Loss. Thanks a lot! and GOD BLESS

  2. Jen

    Oops, blend the apple, beet root & carrot in a blender & strain & drink the juice when it is cold.


  3. Jen

    Hi, I juz want to share.. it really make me full. Make 2 glasses.
    3 pcs of avocado Рscoop out the flesh & blend it with water, to make a very smooth pur̩e. Place in the fridge. Nice to drink when it is cold.

    I add palm sugar for taste, u may add honey or rock sugar as well.


    U might want to try this detox drink – ABC

    Juz use yr own concoction: Apple, Beetroot, Carrot then place in the fridge for cooling.

    This drink is good for those, who want to detox, enjoy…

  4. Jen

    juz to share, I bought Groupon & went to slimming sanctuary & guess what, I got 30 treatments.. The 1st day, 11th Aug 2012…. when I came, I was like 87.5kg then the next day, I went for dinner.. & increased to 87.7kg.

    Wow.. that’s was alot, I am trying to lose till 62kg, which is my target weight..

    I decided to follow schedule, like breakfast, lunch & dinner.. not brunch, in altogether which I did before, I can’t even breathe.. my tummy feel hard & very uncomfortable.

    Now, already 19th Aug 2012.. my weight is 86.2kg, I know.. it’s still long way to go, I did follow the consultants advice, to drink more water whenever dehydration & not to drink fruit juices or coke (my favourite).

    That’s all for now. Actually I am trying to lose as I couldn’t fit into my clothes & can’t afford to buy new one, so.. I am trying my luck to self-slim & thks to diet-blog for sharing with me, the 5 fruits benefits.

  5. Lyle Jones

    In Singapore it’s Wolf Berries. Full of lots of stuff except a bang of sugar.
    Yes to all 5 and any berry is a + 6



  7. jwoolman

    If you like juice, you can dilute it with water (I like 50:50) for less of a quick hit or you could easily combine it with something higher fiber to slow down absorption – either as a separate food, or just add some whole fruit to it. You can actually make your own full-fiber juice in a heavy-duty blender (or a regular one for soft fruits) by just cutting up fresh fruit and adding some ice cubes, but the lazy way is to add frozen fruit to store-bought juice. I do this routinely myself – I add at least half a cup of frozen fruit to 8 oz of juice and blend. Some fruits – up to a full cup (sometimes that makes it more spoonable, which can be a good thing). For the total DIY approach starting with fresh fruit – try freezing pieces of melon or peaches or nectarines or pineapple etc. or individual grapes or strawberries or other berries to make an easy dairy-free “smoothie”. Frozen melon is especially wonderful this way. Just a little water has to be added to blend, experiment. You can combine different fruits, of course.

  8. SueK24

    I’d substitute berries for melon on this list. Berries are loaded with polyphenols and antioxicants and have less of an impact on elevating blood sugar than melons do. Berries have played a big part in my succesful experiences with the Zone diet and lifestyle.

  9. Spectra

    I like the list, but I would agree with Dan and Nicole that strawberries should also be on there, for all the reasons above. I would also add blueberries to the list–blueberries are high in fiber, contain a lot of manganese and vitamin C, and have an extremely high level of antioxidants. I eat them just about every day and they’re awesome!

  10. Nicole German (RD)

    I agree! Strawberries would have been on my list, a bonus fruit. However, I figure we all normally think of strawberries as making the list, so I wanted to switch it up a little. And thanks for the great added information!

  11. Dan

    I agree with the fruits listed- esp. since I previously noted that a person could eat a whole lot of cantaloupe for 100 calories. Cantaloupe is also loaded with Vitamin C and Beta Carotene. I agree that apples and pears are filling. I don’t eat cherries very often, and grapefruit virtually never. However, I would suggest maybe making room for a 6th fruit- strawberries. It is possible that even more fruits could also make the list. Strawberries only have 9 calories per ounce, compared to 25 for bananas. Therefore a person could eat a whole lot of them for few calories. They are loaded with more Vitamin C than oranges. The main drawback to them is the price. Strawberries are expensive. One reason I eat so many bananas is that they are relatively cheap. Here is a quote from an article Leo Galland wrote in the Huffpost May 11, 2011.

    The ellagic acid and anthocyanins found in strawberries aid weight loss in at least three ways:

    1. Chronic inflammation blocks the hormones involved in keeping you lean. Anti-inflammatory foods like strawberries help restore normal function to weight-reducing hormones.

    2. Anthocyanins actually increase the body’s production of a hormone called adiponectin, which stimulates your metabolism and suppresses your appetite.

    3. Both ellagic acid and anthocyanins slow the rate of digestion of starchy foods, controlling the rise in blood sugar that follows a starchy meal. This effect is used to control blood sugar in people with adult-onset (Type 2) diabetes.