Research shows that apples are best eaten whole - rather than juiced - to reduce hunger and appetite ( 15, 16). The apple group lost 2.1 pounds (lbs), or 0.93 kilograms (kg), and the pear group 1.6 lbs (0.84 kg), while the oat group’s weight did not change ( 13).Īdditionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 lbs (0.56 kg) per daily serving over a 4-year period ( 14). In one 2008 study, females were given three apples, three pears, or three oat cookies - with the same calorie value - per day for 10 weeks ( 13). They have also been found to support weight loss. It may be a healthy snack before main meals to help reduce your overall food intake.Īpples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g) ( 12). Grapefruit is very low in calories and high in vitamin C. While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes. Plus, grapefruit is high in naringenin, a type of flavonoid with antioxidant and anti-inflammatory properties that may protect against diabetes and heart disease ( 9, 10, 11). Interestingly, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups ( 8). A low GI diet may aid weight loss and weight maintenance, though evidence is limited ( 5, 6, 7). What’s more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly.

Red varieties also provide a small amount of vitamin A ( 4). Half a grapefruit, or 123 grams (g), contains just 37 calories but provides 51% of the Daily Value (DV) for of vitamin C. Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.

Healthy sweet options for weight loss