Mango For Weight Loss | Magical Fruit or Hoax ?

Mango has a reputation for being a sugar and calorie-dense food that can cause weight gain in the body. Use of Mango for weight loss is one of the asked topic by Indians. Regular consumption of it can easily add a few pounds in the body. It is free from salt, cholesterol, and fat. Mangoes contain nutrients that nourish the body.

However, it doesn’t imply that you can eat it as many numbers of times. Eating it several times a day, i.e., that does not mean that you go on eating mangoes in all meals in a day. 

Mango for Weight Loss – Reality

It is important to understand that excess consumption can lead to weight gain. By restricting your consumption of mangoes, you limit your calories in the body. It will help you manage your weight while enjoying mangoes in the summer season. To prevent indigestion or bloating, you need to practice control. (1)

A medium-sized mango gives you 150 calories with negligible fat and fewer amounts of protein and carbohydrates in the body. If you want to eat mangoes for weight loss, then you need to learn the right way to consume them. Generally, people consume it after their meal. When eaten in that way, the body stores the unused or additional calories get stored in the form of fat in the body.

The right way to eat mangoes to reduce body weight is to eat it at least half an hour before your workout session. Your body needs the energy to perform the workout, and the calorie that you get by eating the fruit gets utilized to perform the workout. In this way, the calories that you gain from eating mangoes will not get stored as fat in the body.  

In place of eating it right after meals, you can savor it as a mid-morning snack, a pre-workout snack, or as an evening snack. In this way, you won’t end up consuming additional calories. (2)

Benefits of Mangoes for Weigh Loss

5 Health Benefits of Mango

Mango For Weight Loss
Mango For Weight Loss

Mango is called the king of fruits. Everyone loves it. It is the fruit of the summer season. Mangoes belong to a flowering plant whose scientific name is Mangifera. It Is native to South Asia. The largest producers of this fruit are India, Thailand, and China. (3)

Let us look at the health benefits of mangoes.  

Reduces the levels of cholesterol

Mangoes are itself a cholesterol-free fruit that helps reduce the total and low-density cholesterol levels in the body. The high amount of pectin, dietary fiber, and vitamin C in the fruit promotes your heart health. 

Beneficial for the eyes

Another important benefit of consuming mangoes is that it is an abundant source of vitamin A to your body. This vitamin improves eye-sight and prevents vision issues such as night-blindness and dryness in the eyes. 

Maintains Alkaline Levels in the body

Mangoes comprise of acids that include citric acid, tartaric acid, and malic acid that helps balance the alkaline content in your body.

Cools the body:

The cooling property of mangoes makes it ideal for the summer season. It helps to fight heat-stroke in the body. The unsweetened juice of green mangoes helps reduce the excess heat of the body. It is the best drink to cool down the heat after coming from indoors. It saves you from getting exhausted.

Encourages the immune system

Mangoes are packed with potent antioxidants like vitamin C and vitamin A with 25 different types of carotenoids. This nutritional composition keeps the immune system strong and makes you less susceptible to diseases. (4)

Using Mango for Weight Loss  

Mangoes are a super summer fruit. They are a healthy and delicious summer fruit that is high in calories and sugar content. However, if your goal is weight reduction, you can still eat mangoes provided that you learn the right way to eat them.

Eat it in moderation:

Excess amounts of mangoes can cause you calorie gain. If you have a sedentary lifestyle or the amount of physical activity is less, then it can cause you weight gain. The unused calories in it get stored in the body as body fat. So, practice portion control.

Balance calorie amount in other meals

On days you are eating mangoes, you should include low-calorie foods in the diet. This will help balance your calorie intake. This will help you manage your body weight.

Eat it the right way.

Mangoes should be eaten at those times when there your body will consume the calories that it provides without storing it as fat in the body. The right time to eat it in the breakfast, as a pre-workout meal, or 30 minutes before lunch in conjunction with a calorie-restricted diet. 


It is good to exercise and burn excess calories that you consume in a day. This will help you keep your body weight in check.

By following the above tips, you can enjoy this wonderful fruit on summery days without putting on weight in the body. (5)

Commonly asked questions about Mango For Weight Loss

Here are some of the commonly asked questions on mango for weight loss.  

Is Mango Good for losing belly fat?

Talking about its nutritional content, mangoes are high in sugar content. In addition to it, they have plenty of nutrition such as vitamin A, and vitamin C, potassium, iron, and copper that makes it beneficial for overall health.

The high-calorie content of this food gives you an instant amount of energy that keeps you active all through the day. Mangoes are beneficial for your health when you eat them with a calorie-restricted diet. Ensure that you don’t add any sweetener while preparing a mango dish. It will assist you in weight loss. 

When should I eat mango to lose weight?

It is important t to consider eating it in the way that it doesn’t get accumulate in the body. Eat it when your body is in need of energy. It should be at the time of breakfast to ensure quick absorption and utilization of calories in the body. 

Another way to eat it as a pre-workout meal to get the much-needed energy for power workouts. If you can’t eat, incorporate it any of these ways, then eat it thirty minutes before your meals. Follow it with a low-calorie diet. 

Can I eat mango while losing weight?

Yes. As ripe mango is high in calories, carbs, and sugar content, it can cause weight gain. So, it is very important to eat it in fewer amounts. When you eat it in moderation, it can support your weight loss goal.

Many people have the habit of eating it after their meals. You need to avoid this thing. As mangoes have plenty of natural sugar in it, do not add them to the lunch routine. It will only increase your calorie content and satiate your sweet tooth. 

Do we gain weight by eating mangoes?

People are so crazy about this fruit that they wait for several months to relish their amazing taste. Young or old, the delicious aroma and sumptuous tropical taste of the mango have the ability to tempt everyone.

This yummy fruit is enjoyed in various delectable ways such as mango lassi, mango ice-cream, mango shrikhand, mango milkshake, mango smoothies, and more. Mangoes are high in carbohydrates and sugar content. So, if you eat them in excess often, then it is sure to increase calorie count in your body, and that will, in turn, translate to weight gain. 

Is Mango for Weight Loss is a Good Option ?

People in India love to eat mangoes at any time and in any form. From breakfast smoothie to mid-morning mango milkshakes and post-lunch desserts like mango custard, etc., mangoes taste incredible in all forms. In addition to its delectable flavor, mangoes are an energy booster fruit that keeps you lively and active all day long. Being free from fat, cholesterol, and salt, mangoes are a healthy fruit. The high amounts of Vitamin A, Vitamin C, copper, iron, and potassium in the diet nourishes your body and provides a plethora of health benefits. 

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About Dhruv Athi, Nutritionist, Dietician

Dhruv Athi is a Licensed Nutritionist based in India. Dhruv is a Health Care Professional & Diet Consultant with a successful track record of helping people cure their ailments with natural and alternative means of healing medicine. In a nutshell, Dhruv offers every assistance for your Health-related concerns and Goals.

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