4
Mangoes Are a Metabolism-Boosting Treat
mangoes
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Talk about a major sweetness superhero — mangoes offer that no-sugar fix you want, and they can even help improve your metabolism and lower inflammation, says Lawder. A study also found that mango lowered blood pressure and helped with blood sugar regulation, both of which play a role in metabolism. It also improved inflammation markers, the research noted.

And, of course, mangoes offer a nice helping of weight-supportive fiber. In one mango, you get 5.38 g of fiber, per the USDA.

How to Enjoy
After cutting into slices or pieces, sprinkle a little chili powder and lime juice on top, Lawder says. This will provide a flavorful snack; plus, the kick may boost this snack’s weight loss potential. A review of research found that the active ingredient in chili peppers, capsaicin, may accelerate weight loss efforts.

How to Cut It: Mango
Mangoes are full of key nutrients including vitamin C, but do you know how to cut them? The Millennial Chef shows you how in this video.
5
Avocados Have Good Fats to Help You Feel Full Longer
avocados
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Like tomatoes, you may not think of avocados as a fruit. But while they may look odd in a fruit bowl, avocados can be a top addition when it comes to weight loss goals, says Lawder. That’s because they’re one of the fattiest plant foods available, and the USDA notes that about 82 percent of an avocado’s calories come from fat — the good kind.

“The monounsaturated and polyunsaturated fatty acids in avocados have been linked to better heart health, and they increase your satiation level by a large degree,” Lawder says. Fiber also contributes to avocados’ satiating effect: One-half an avocado provides 6.7 g fiber, notes the USDA.

A study showed that overweight and obese participants who ate avocados as part of a meal felt less hungry after six hours compared with those who’d eaten a low-fat, high-carb meal.

How to Enjoy
After cutting a ripe fruit carefully, throw the pieces into a blender for a green smoothie, Lawder suggests. The texture of the avocado creates a creamy, thicker drink, like a milkshake, and you can add in all sorts of nutritious standouts, like banana, kale, chard, and Greek yogurt.

6
Bananas Also Help You Feel Full Longer, Thanks to Their Resistant Starch
bananas
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“Bananas often get badmouthed for being ‘too high’ in carbs,” says Kelsey Kunik, RDN, a dietitian based in Saginaw, Michigan. Because fruit is full of natural sugar, which translates into carbs, it’s a common myth that it can contribute to weight gain, she adds. People on a low-carb diet like keto are often advised to avoid fruits like bananas.

“In reality, part of the carbohydrates from bananas are in the form of the fibers pectin and resistant starch. Both of these can actually help regulate blood sugars, not spike it,” says Lorencz. Greener bananas have more resistant starch. In very ripe bananas, the starch has been converted to sugar. That’s important to know because resistant starch earns that label because it is resistant to digestion, research has noted, and that’s a good thing because it functions like fiber to slow digestion. This keeps you full for longer and also keeps blood sugar steady so you maintain energy. That can keep you from a blood sugar slump that has you reaching for a sweet treat to perk back up.

How to Enjoy
There’s a reason these are such a go-to ingredient for smoothies. They blend well and add that tropical flavor to any mix. For added weight loss clout, throw in a small handful of nuts, which  research has found can aid in weight loss, mainly because they help keep you full for longer, thanks to their healthy fat and protein content.

RELATED: 17 Creative Ways to Cook or Bake With Brown Bananas

7
Pineapple Boosts Hydration and Satiety
pineapple
iStock; Everyday Health
In addition to another big burst of vitamin C — 1 cup of chunks provides 78.9 mg, notes the USDA — pineapple has a high water content, and hydration has been shown in numerous studies to help with weight loss, says Kunik.

For example, one review noted that several clinical trials have shown that adding water-rich foods, such as fruits and vegetables, to your diet is associated with weight loss, even when participants were not instructed to restrict calories.

How to Enjoy
Even if you’re a firm no to the “pineapple on pizza” question, pineapple does pair well with savory foods and dairy, says Kunik. For example, blend some crushed pineapple into cottage cheese for snack. Cottage cheese is a top choice because it’s high in protein — the amount depends on brand, but the USDA notes that 1 cup of the low-fat variety provides 24.2 g.

With so many different options when it comes to fruit, it’s easy to play around with flavor combinations, creating a sweet treat when you need it, and enjoying all the fiber and nutrients that make this an ideal addition to your weight loss efforts.