What Natural Fruits Cause Weight Loss?

Fruits are some of the lowest calorie foods you can choose for snacks and meals; plus, they have no cholesterol and only very small amounts of fat. All of those characteristics combine to make them excellent features of a weight loss diet, but it's also important to understand their limitations. The Weight-Control Information Network reports that no food can "cause" weight loss or burn fat, so you'll still need to carefully monitor your calorie count.

Energy Density

According to ChooseMyPlate.gov, fruits have the dietary fiber content necessary to aid weight maintenance and healthy weight loss. That fiber content is part of what gives most fruits a low energy density level, which means they're high in fiber and water and low in fat and calories. As MayoClinic.com notes, low energy dense foods are the best for weight loss because they can fill you up on few calories and keep you full for longer than other foods are likely to.

Watermelon

Per cup, watermelon has less than half the calories of a medium apple or banana, so you can eat a large serving without putting too much of a dent in your daily calorie total. According to the USDA, 1 cup of diced watermelon pieces has 45 calories, 1 g protein, 0.25 g fat, 11.5 g carbohydrates, 0.5 g fiber and 9.5 g natural sugar. Additionally, watermelon's name is apt because the fruit is more than 91 percent water, which can make it seem quite filling.

Berries

Berries are great fruits to include in a weight loss plan because they're far higher in dietary fiber than most other fruits and vegetables. Fiber is an especially satiating nutrient that also has fantastic benefits for digestive health. One cup of sliced strawberries has just 55 calories and nearly 3.5 g fiber. A cup of blueberries has 85 calories and just over 3.5 g fiber, and 1 cup of blackberries has 60 calories and 7.5 g fiber. Raspberries are the fiber kings, with 65 calories and a whopping 8 g fiber per cup.

Oranges

Providence Nutrition Services nutrition manager and registered dietitian Teresa Scollard suggests eating citrus fruits such as oranges if you're trying to slim down. "Citrus fruits are nutritional powerhouses, packing in vitamins C and A, calcium and even a smidge of iron," she states. "Take your pick of an orange, tangerine, mandarin orange or grapefruit --- and make it the whole fruit, not juice." One medium orange has about 60 calories, 3 g fiber and nearly 70 mg vitamin C.

Considerations

If you don't make an effort to moderate your daily calorie totals or substitute fruit for higher-calorie foods, you won't notice weight loss progress and may even register gradual weight gain. "Fruit has almost three times the calories per serving as nonstarchy vegetables, so it can interfere with weight loss," notes Dr. Melina Jampolis of CNNHealth.com. For the best weight loss results, add regular physical activity to your plan and track your daily calories with a food journal or online counter.