5 Best Summer Fruits For Weight Loss, According To A Dietitian

With rising temperatures and longer days, summer is the perfect time to refresh your diet and stay healthy. One of the easiest ways to do this is by adding seasonal fruits to your meals. Not only do they keep you cool and hydrated, but they also support weight loss and overall well-being.

To help you make the best choices, we spoke with Rachel Gargano, MS, RD, CSSD, CBS—Live it Up’s Chief Registered Dietitian and author—who shared the top summer fruits that can help you lose weight while keeping you energised all season long.

5 Best Summer Fruits For Weight Loss

Fruits are packed with vitamins, antioxidants, and fibre, making them a great addition to your diet. However, for weight loss, choosing the right fruits and managing portion sizes is key. Rachel Gargano, MS, RD, CSSD, CBS, shares some of the best low-calorie, nutrient-dense fruits to include in your summer diet:

• Jamun (Indian Blackberry)—60 calories per 100g; rich in calcium, phosphorus, potassium, and magnesium.
• Tadgola (Ice Apple) – 45 calories per 100g; provides vitamin C, calcium, and iron.
• Fresh Jujube (not dried) – 80 calories per 100g; contains 10g of fibre, vitamin C, and potassium.
• Wax Jambu (Water Apple) – 30 calories per 100g; packed with vitamins C, A, niacin, riboflavin, and potassium.
• Watermelon – 46 calories per 1 cup (152g); hydrating and rich in vitamins A, C, potassium, and magnesium.

Don't Miss: Gluten-Free Diet: Impact on Kidney Health, Who Should Consider, And More

How To Add Summer Fruits To Your Diet For Weight Loss?

To stay satisfied while maintaining portion control, Gargano recommends pairing these fruits with a protein source, helping to keep hunger at bay and support your weight loss goals.

1. Jamun (Indian Blackberry) & Greek Yogurt Parfait 

How to Make:

• Layer 1 cup of jamun (Indian blackberry) with ½ cup Greek yogurt.
• Sprinkle some crushed almonds or flaxseeds for crunch.
• Drizzle a little honey if you prefer it sweeter.

2. Tadgola (Ice Apple) Protein Smoothie 

How to Make:

• Blend 2 peeled ice apples with 1 banana and 1 scoop of vanilla protein powder.
• Add 1 cup almond milk and a handful of soaked chia seeds.
• Serve chilled for a refreshing, protein-rich drink.

3. Jujube Fruit & Cottage Cheese Bowl 

How to Make:

• Slice fresh jujube fruit and mix it with ½ cup cottage cheese.
• Sprinkle some sunflower seeds and cinnamon on top.
• Serve as a nutritious breakfast or post-workout snack.

4. Wax Jambu (Water Apple) & Peanut Butter Toast

How to Make:

1. Spread 1 tbsp natural peanut butter on a whole-grain toast.
2. Top with thinly sliced wax jambu (water apple).
3. Sprinkle some chia or flaxseeds for added nutrients.
4.  A perfect mix of healthy fats, fibre, and protein for weight loss!

Don't Miss: 2 Surprising Health Benefits Of Betel Leaves And Ways To Add Them In Diet

5. Watermelon & Cottage Cheese Salad 

How to Make:

• Chop 1 cup of fresh watermelon and mix with ½ cup cottage cheese.
• Sprinkle black pepper and fresh mint for flavour.
• Add pumpkin seeds for extra crunch and protein.
• Refreshing, low-calorie, and protein-packed—great for summer!

These recipes not only help with weight loss but also keep you full, energised, and satisfied. 

Keep reading Herzindagi for more such stories.

Credits: Freepik