These Fruits Drive the Most Weight Loss, According to Science

Sometimes, we have a few extra pounds to lose, but instead of turning to crash dieting, why not just pick up a piece of fruit?

Naturally sweet and high in vitamins, minerals, and satiating fiber, fruit is the way to go when it comes to achieving sustainable weight loss. Below, we hand-picked just five delicious options that may help curb hunger so you don’t overeat. And then, don’t miss 15 Underrated Weight Loss Tips That Actually Work for additional insight!

Bananas are quite filling, especially if you slice one up on top of a piece of whole-wheat toast with peanut butter. However, know that when you eat a banana, you’re not breaking the calorie bank, since one only contains 112 calories. Not to mention, this piece of fruit contains 3 grams of fiber, which can help boost feelings of satiety.

An apple a day keeps the doctor away, right? One medium apple contains just over 100 calories and nearly 5 grams of fiber, which means that eating one a day could also help keep excess pounds away, too. Apples are a good source of soluble fiber, and research has indicated that this type of fiber can help reduce belly fat. For example, one 2012 study revealed that a 10-gram increase in daily soluble fiber was associated with a 3.7% reduced risk of gaining belly fat.

If you’re looking for a low-calorie fruit, look no further than passion fruit. Rich in vitamins A and C, this tiny fruit has only 18 calories, meaning you could eat five and still be under the 100-calorie mark. Native to South America, passion fruit contains piceatannol, a compound that may improve blood pressure and increase insulin sensitivity, which is key for weight loss.

This bitter fruit may help you shed some unwanted pounds—so long as you don’t drown it in sugar. Half of a grapefruit contains only 65 calories, and while that doesn’t sound filling, one study showed that those who ate grapefruit or drank grapefruit juice before meals ate fewer calories and also experienced a 7.1% drop in weight.  

Last but not least, the orange (aka the vitamin C powerhouse), contains 72 calories and nearly 4 grams of fiber. This fruit isn’t just flavorful—it’s packed in soluble fiber, which is known to help reduce appetite. In fact, one study showed that soluble fiber may help to suppress the levels of hunger hormones produced by the body.

For more, be sure to check out The 25 Best-Ever Weight Loss Smoothies.