Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams) (1).
They have also been found to support weight loss.
In one study, women were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change (8).
Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period (9).
Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar (10).
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite (11).
That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels (12, 13, 14).
Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.
Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight (2).
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories (1).
Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium (1).
Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared like a fruit (1).
While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C (1, 39, 40).
High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.
Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.