15 Summer Fruits for Weight Loss

1. Watermelon

Now that summer is here, nature has gifted us with some of the world’s best weight loss supplements: summer fruit! Fruit is a perfect weight loss food because its naturally sweet taste keeps your sugar cravings at bay while the fiber and water content fills you up and leaves you feeling sated. In addition, many of the fruits listed here can help you burn fat and rev up your metabolism. I recommend buying organic when possible. Organic fruit significantly ups the ante when it comes to flavor, which goes a long way in keeping you satisfied.

Watermelon is one of the best summer snacks to grab if you’re trying to lose weight. An old roommate of mine lost 10 pounds in a month and credited watermelon as her secret. Made up of about 90 percent water, it is incredibly hydrating and will fill you up fast. Watermelon is also high in fiber content, which provides satiety and slows digestion.

2. Blueberries

Blueberries are one of the top sources of antioxidants on the planet, making it a veritable superfood. Studies suggest that blueberries are also instrumental in reducing fat and lowering cholesterol.

In addition, blueberries are low on the glycemic index, making it a good choice for those with diabetes.

3. Pluots

A hybrid of a plum and an apricot, pluots are a delightful treat that can satisfy your sweet tooth. One medium pluot has roughly 80 calories and no fat, but is high in dietary fiber and vitamin C.

While pluots have been cross-bred, they are not genetically modified fruits. I recommend finding pluots at your local farmer’s market for the freshest, sweetest varieties.

4. Cherries

The sweet-tart nature of cherries make them a popular ingredient in many desserts, but cherries on their own are in fact quite healthful. Packed with antioxidants, cherries could help slow down the aging process and guard against cancer.

A study in 2008 revealed that cherries prevented weight gain in rats and mitigated the build up of body fat.

5. Nectarines

Another sweet, low-calorie fruit, nectarines make a great snack for those trying to lose weight. A medium-sized nectarine contains just 60 calories and tons of fiber.

The high potassium content can improve metabolism, regulate pH balance, assist in photosynthesis and help with the digestion of carbohydrates.

6. Avocados

While avocados are sometimes shunned for being high in fat, the type of healthy fat it provides can actually help you slim down.

The oleic fatty acids and monounsaturated fats in avocados can curb your hunger and leave you satisfied for longer. Avocados also boast nearly 20 vitamins, minerals and phytonutrients essential for weight management, plus 14 grams of fiber and a huge dose of vitamin K—a nutrient that helps regulate sugar metabolism and insulin sensitivity.

7. Honeydew melons

Another fruit with a high water content, honeydew melon does a superb job at controlling your appetite. In fact, research shows that foods with high water volume are better at appetite regulation than solid food plus a glass of water.

Honeydew is considered a “low-energy density food,” which provides fewer calories within a larger volume of food.

8. Mangoes

Sweet, juicy and delicious, mangoes are deeply satisfying based on taste and texture alone. However, the fleshy fruit also provides a cornucopia of nutrients including vitamin C, A and B6.

Also, the high fiber content in mangoes aids in digestion and burns calories quicker.

9. Cantaloupe

Because cantaloupe is water dense, one cup of cantaloupe contains just 54 calories. Cantaloupe’s low calorie content makes it an excellent choice to meet weight-loss goals. Cantaloupe is higher in protein than most fruits, containing about the same amount as an egg.

How to pick a good one? The melon should have a little “give” when you push on its skin and the stem should smell sweet and ripe.

10. Figs

Fresh figs are sweet and chewy, and you don’t even need the Newton to enjoy them. Figs are fiber rich to help with weight loss and have been shown to lower triglyceride (a type of fat found in your blood) levels.

Figs are also high in vitamins, minerals and antioxidants.

11. Strawberries

One of the most popular summer fruits is also one of the most nutrient-rich. Strawberries are one of the best sources of vitamin C you can find, which will help bolster your immune system.

According to the Fat Resistance Diet, strawberries promote the production of the fat-burning hormones adiponectin and leptin, which increases your metabolic rate and can lead to weight loss.

12. Lychees

Lychees are a sweet, unique fruit that can act as an exotic culinary treat. They are an excellent source of B-complex vitamins as well as vitamin C and are rich in potassium and copper.

Lychees also contain a compound known as oligonol, which is known to boost metabolism and break down fat.

13. Peaches

According to a study from Texas A&M, peaches have been shown to help prevent obesity-related diseases such as diabetes, metabolic syndrome and cardiovascular disease. The researchers determined that the bioactive and phenolic compounds present in peaches have anti-obesity and anti-inflammatory properties that can aid in lowering bad cholesterol (LDL) associated with heart disease.