14 Best & Worst Fruits For Weight Loss: Here’s a Quick Way to Defeat Weight Gain

Most fruits are healthy and good for you, but some fruits are sweeter than others. These sweeter fruits may be the worst fruits for weight loss.

Eating fruits is an excellent way to maintain good health. Many fruits are rich in vitamins, fiber, and antioxidants, making them a nutritious snack that can be enjoyed at any time of the day.

Fruits are not only delicious but also beneficial for our health. They can help prevent many illnesses. Moreover, fruits can also contribute to fighting against various diseases.

• Diabetes
• Reduce heart disease
• Inflammation
• Cancer

Eating fruits is beneficial for your health, but if you aim to lose weight, it is important to be mindful of the types of fruits you consume. Some fruits contain high amounts of sugar, which may hinder weight loss efforts.

To achieve your weight loss goals, it is advisable to avoid fruits that are high in sugar. Instead, prioritize fruits that are lower in sugar, such as berries, apples, and citrus fruits. These fruits are not only delicious but also rich in essential nutrients

In this article, I will discuss fruits that may hinder weight loss and fruits that can aid in weight loss.

9 Worst Fruits for Weight Loss

1. Mango

Mangos are delicious and even tastier than many other fruits commonly enjoyed by people.

They contain a significant amount of vitamins A and C, which can contribute to healthy skin and hair. Additionally, these vitamins may have potential benefits such as slowing down the aging process and reducing the risk of breast cancer.

According to nutrition experts, eating mangos by themselves does not cause weight gain as they are low in cholesterol and salt. However, consuming excessive amounts of mangos can contribute to weight gain.

Mangos contain a significant amount of sugar, approximately 14 grams. Therefore, if you’re trying to lose weight, they may not be the best fruit to consume.

Mango Nutrition facts per 100gram

• Sugar – 14 gram
• Calories – 107
• Fiber – 3 gram
• Protein – 1 gram

Mangoes contain a significant amount of sugar, which makes them less ideal for weight loss. Regularly consuming a large quantity of mangoes could potentially contribute to weight gain instead.

A 200-gram serving of mango contains approximately 150 calories and is low in protein and carbohydrates.

Also Read: The Ten Most Important Foods That Burn Fat Like Crazy

2. Banana

Bananas are a type of fruit that can provide you with a significant amount of energy. They are commonly consumed before workouts.

However, if you are looking to lose weight, bananas may not be the best choice as they contain a significant amount of calories and sugar.

Alternatively, consider consuming unripe green bananas. They have the potential to keep you feeling full for a longer period and may be more beneficial for weight loss.

It is important to remember that when trying to lose weight, it is best to focus on foods that are high in fiber and low in sugar and carbohydrates. Therefore, while bananas can be a healthy snack for some individuals, they may not be the optimal choice if weight loss is your goal.

Banana Nutrition facts

• Sugar – 15 gram
• Calories – 110
• Fiber – 3 gram
• Protein – 1 gram

Disadvantages of Eating Too Many Bananas

• Weight gain
• Nutrient imbalance
• Constipation
• Digestive problem
• Sleeplessness

Bananas, regardless of their size (small or medium), contain a significant amount of sugar. They are fruits that are relatively high in calories and sugar, so they may not be the ideal choice if your goal is weight loss.

Also Read: Top Best Low-Carb Foods for Weight Loss

3. Grapes

Grapes are very significant for overall well-being and can also help prevent many health diseases.

Despite contributing to overall health improvement, regular consumption of grapes could potentially lead to weight gain.

Grapes are high in sugar, and excessive sugar intake can raise insulin levels, potentially contributing to obesity and weight gain.

While trying to lose weight, it is a great idea to avoid eating grapes.

Grapes Nutrition facts per 100gram

• Sugar – 12 gram
• Calories – 104
• Fiber – 1.4 gram
• Protein – 1.1 gram

Disadvantages of Eating too much pineapple

1. May cause weight gain
2. May cause allergies

Natural sugar from fruits is fantastic and can be consumed regularly. However, avoiding unnecessary calorie intake can help you achieve weight loss more quickly.

4. Pomegranate

Pomegranates have been found to have various health benefits, including lowering the risk of heart disease and certain cancers. Several studies have shown that consuming pomegranates before physical exercise can improve performance.

However, in a weight loss journey, pomegranates are being avoided due to their high sugar content.

Pomegranate Nutrition facts per 100gram

• Sugar – 14 gram
• Calories – 83
• Fiber – 4 gram
• Protein – 1.7 gram

Disadvantages of Eating too much pineapple

• High in sugar
• May cause weight gain

If you want to eat a pomegranate, it is recommended to consume it before your workout. This is because pomegranates can help muscles recover faster.

Additionally, drinking pomegranate juice before a workout can also help reduce muscle soreness and improve overall muscle strength.

Also Read: Homemade Special Juices Are Best Juices for Weight Loss

5. Pineapple

Pineapples are a good source of fiber and, when eaten in moderate amounts, can be beneficial for health. They contain many nutrients, including disease-fighting antioxidants, aid in digestion, boost immunity, and can help lower inflammation.

However, you should not have to consider this fruit in your weight loss journey.

Pineapple Nutrition Facts per 100gram

• Sugar – 12.78 gram
• Calories – 50
• Fiber – 1.4 gram
• Protein – 0.5 gram

Disadvantages of Eating too much Pineapple

• This may lead to diarrhea
• Vomiting
• Nausea

Eating a few slices of melon can have health benefits and help fight various harmful diseases. However, consuming it in excess may hinder weight loss efforts.

Also Read: Easy Ab Workouts for Beginners

6. Watermelon

A watermelon is 90% water, low in calories, and has few carbs. It is not high in protein, but it can still aid in weight loss.

However, it is important to note that watermelon contains 6 grams of sugar, which may not align with your weight loss goals.

Watermelon Nutrition Facts per 100gram

• Sugar – 6 gram
• Calories – 30
• Fiber – 0.4 gram
• Protein – 0.6 gram

Disadvantages of Eating Too Many Watermelons

• Spike glucose level
• May cause diarrhea 
• Digestive problem
• Can over-hydrate

Watermelon can be consumed before the workout as it helps you with hydration, prevents muscle soreness, and also provides enough energy to start the workout.

Also Read: All You Need to Know About Water Fasting & its Benefits

7. Dried fruits

Dried fruits are a favorite snack for many people.

However, it’s important to note that dried fruits like raisins and cashews, for example, are not ideal for weight loss due to their high-calorie content and lack of water.

Fruits, such as dried fruits, are highly nutritious as they are loaded with antioxidants, fiber, and micronutrients.

Eating dried fruits can provide you with energy, making them a popular choice among gym-goers as pre-workout snacks.

Consuming it in moderate amounts can make it a healthy source of protein and healthy fats. However, overeating can lead to weight gain.

Disadvantages of Eating too many dried fruits

• This may lead to weight gain
• This can result in health problems

Dried fruits like raisins and apricots are filled with fiber, antioxidants, and other essential nutrients.

However, dried fruits are nutritious and delicious, and can be enjoyed in moderation.

Also Read: A List of Best Low-Calorie Weight Loss Foods

8. Coconut

There is no need to overlook the benefits of coconut water.

However, it’s important to note that the white flesh inside the coconut is high in calories and fat, which may contribute to an increase in body mass.

Due to its high calorie and fat content, it is advisable to avoid consuming this fruit for a while.

However, if you wish to include coconut in your diet due to its rich antioxidants and other beneficial properties, make sure to consume it in moderation and balance it with a low-fat diet.

Coconut Nutrition Facts per 100gram

• Fat – 27
• Calories – 283
• Fiber – 7 gram
• Protein – 3 gram

Disadvantages of Eating Too Many Coconuts

• This may lead to weight gain
• Increase blood cholesterol levels

9. Avocado

Avocado is considered a superfruit because it contains over 20 essential vitamins, minerals, and fiber. However, it is important to note that avocados also have a high fat and calorie content. There are nearly 130 calories in 1 piece of avocado.

Avocado is a good source of monounsaturated fat, which is considered a healthy fat. However, it’s important to consume avocado in moderation to maintain a calorie deficit. Eating excessive amounts can lead to an increase in fat storage.

Avocado Nutrition Facts per 100gram

• Fat – 30 gram
• Calories – 322
• Fiber – 14 gram
• Protein – 4 gram

Disadvantages of Eating too much Avocado

• You might gain weight
• Inflammation
• Type-2 Diabetes

5 Best Fruits for Weight Loss

1. Berries

Berries are a superfood that is low in calories. Incorporating them into your diet while trying to lose weight can be a smart way to consume fewer calories.

Berries help promote a healthy gut by providing essential nutrients such as magnesium, potassium, Vitamins C and K, as well as fiber.

In addition, consuming berries can help lower cholesterol levels in individuals who are obese.

A study has shown that consuming berries as afternoon snacks can result in consuming 133 fewer calories at dinner.¹

Benefits of Berries

• Weight management
• Lower cholesterol levels
• Good source of soluble fiber

Blueberries Nutrition Facts 100gram

• Calories – 57
• Fat – 0.3 gram
• Protein – 0.7 gram

2. Orange

Oranges are the best fruit for weight loss. However, it is advisable to avoid drinking orange juice and opt for consuming a whole or cut-up orange instead.

Oranges contain several nutrients such as vitamin C, vitamin B, vitamin A, fiber, copper, potassium, calcium, and other vital nutrients.

Benefits of Oranges

• Weight loss
• Reduce the risk of stroke, cancer, liver disease
• Lower high blood pressure
• Prevent skin-related issues

A study shows that people who consume whole oranges or slices instead of drinking orange juice experience less hunger, consume fewer calories, and have increased satiety and feelings of fullness.²

Orange Nutrition facts per 100gram

• Calories – 47
• Protein – 0.9 gram
• Fat – 0.1 gram

3. Apple

Apples are a great fruit for weight loss as they are low in calories and high in fiber.

One study has shown that individuals who consume three apples a day tend to experience greater weight loss..³

Apples are loaded with fiber, which aids in digestion and promotes a feeling of fullness for a longer period.

Benefits of Apple

• Helps in Weight Management
• Increase the feeling of satiety and fullness
• Decreased inflammation
• Improved HDL Cholesterol levels

Research shows eating a whole apple reduces hunger more than juice.⁴

Apple Nutrition facts per 100gram

• Calories – 52
• Protein – 0.3 gram
• Fat – 0.2 gram

4. Papaya

Papaya is an excellent fruit for weight loss as it helps burn fat effectively. It is considered a superfood that can be enjoyed as a pre-workout snack, afternoon snack, or even as part of your breakfast.

Additionally, papaya promotes a feeling of fullness and satiety, making it a great choice for maintaining a healthy diet.

The water content in papaya can help keep you hydrated and energized.

Additionally, papaya contains approximately 2. 6 grams of fiber per 100-gram serving, which is optimal for digestion.

Benefits of Papaya

• Source of Energy
• Improve digestion
• Fight inflammation
• Improved heart health
• Weight management

Papaya Nutrition Facts per 100gram

• Calories – 32
• Protein – 0.6 gram
• Fat – 0.1 gram

5. Guava

Guava is known for its high fiber content, which amounts to 5 grams per 100 grams of serving.

In addition to being rich in fiber, guava is also low in calories. This means that the fiber content helps you feel full for longer, which may contribute to weight loss.

Benefits of Guava

• Weight management
• Lower diabetes risk
• Reduce cancer risk
• Improves skin tone
• Improved eyesight
• Heart healthy

Guava Nutrition Facts per 100gram

• Calories – 68

• Protein – 2.6 gram
• Fat – 1 gram

Summary

These are the fruits you should avoid and include in your diet during weight loss. It is recommended to avoid fruits that are high in sugar.

When trying to lose weight, it is important to maintain a calorie deficit by burning more calories than you consume. Therefore, it is necessary to know which fruits are low in fiber and high in sugar content.

Fruits contain natural sugars, which can be consumed if one craves sweets. Instead of consuming artificial sugars, it is recommended to opt for natural sugars.

Eating whole fruits is consistently more beneficial than drinking fruit juice because whole fruit contains a higher amount of healthy fiber compared to juicing.

To maintain your desired body weight, you can incorporate a variety of fruits into your diet. Natural sugars found in fruits are a healthier option compared to processed sugars.

If you are eager to lose weight quickly and achieve a shredded physique, it is important to be aware of the best and worst fruits for weight loss.