Papaya Diet – How Papaya Aids Weight Loss

Raw or in a smoothie – this delectable fruit is the perfect companion for your fitness journey.

Medically reviewed by Madhu SharmaMadhu Sharma, RD
By Charushila BiswasCharushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist  • 

There are several advantages of eating papaya for weight loss. Papaya contains many nutrients and nutritional properties to help you lose weight. However, it takes a healthy diet combined with a rigorous exercise routine to lose the extra pounds. There are many reasons for weight gain. Poor digestive health is one of many factors leading to weight gain. Eating unhealthy foods, drinking too much alcohol, chain-smoking, failing to drink enough water, and not removing toxins from the body cause the digestive system to become weak and dysfunctional. Consequently, the metabolism slows down, which results in weight gain. Papaya can help with all these problems. This article explains how papaya may help you shed extra weight and other health benefits it may have. It also explains how to incorporate papaya into your daily diet, a proper diet plan, and the exercise routine you may follow. Keep reading to learn more.

Facts—How Papaya Aids Weight Loss

Papaya for weight loss

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  • Papaya improves digestion and promotes proper bowel movement. A study was conducted by Austrian scientists on volunteers battling indigestion and gastrointestinal tract dysfunction. They were given papaya. It was found that the typical symptoms of dysfunctional digestion such as bloating, constipation, and heartburni  XBurning pain or discomfort in the stomach that may be a result of consuming highly acidic or fat-rich foods. were reduced significantly (1).
  • Papaya contains papain, a digestive enzyme that helps to digest proteins and clean the intestinal walls. When your digestive system starts functioning better, the body’s metabolic rate increases and helps to burn the fat.
  • Papaya is low in calories (43 calories in 100 grams of papaya) and is rich in nutrients such as vitamin C, vitamin A, folatei  XA type of vitamin B that helps the body make red blood cells, and supports healthy cell function and tissue growth. , calcium, magnesium, and potassium (2). Besides, papaya contains a good amount of water and is loaded with fiber. Fiber helps to hold water in the intestine, softens the stool, thereby preventing constipation. It also binds to the fat molecules and prevents the absorption of fats.
  • Papaya is a good source of the antioxidant beta-carotene that helps to flush out the toxins in the body. By eliminating the toxins, it boosts metabolism and prevents heart disease (3).

Wondering how to eat papaya for weight loss? Worry not, here are the best ways to consume papaya and include it to your diet.

How To Consume Papaya For Weight Loss

Woman eating papaya for weight loss

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  • Papaya can be eaten raw. You just need to slice it into small cubes. It is recommended to consume papaya along with some other food as it works best when taken with fat.
  • Your breakfast can become more delicious and at the same time nutritious if you prepare a papaya smoothie. Preparation of the smoothie is very easy and time-saving. Just mix the mashed papaya with milk, yogurt or juice. You can also add your favorite fruit to it. If you wish to thicken the smoothie, you can add a banana too.
  • You may try out something new by preparing a fruit salad with ripe papaya. Cut cubes of papaya and other preferred fruits of your choice along with some powdered spices.
Quick Tip
Select ripe and bright yellow papayas with no blemishes for your smoothie for maximum taste.

Though papaya helps to lose weight, you don’t want to eat just papaya! Here is an easy papaya diet chart that tells you the time and the quantity of papaya you should consume.

Papaya Diet Plan—The Right Way To Shed Fat

Follow this diet chart 3 days a week for 4 weeks. If you want to tweak this diet chart, make sure to have2 servings (1 serving = 1 cup = 140 g) of papayaper day, include nutritious veggies, fruits, natural drinks, and avoid junk food. Here is a sample papaya diet plan.

Meals What To Consume
Early Morning (7:00 – 7:45 a.m) Options:
  • 1 cup green tea
  • 1 cup warm water with ½ lime juice
Breakfast (8:00 – 8:43 a.m) Options:
  • 1 boiled egg + 1 cup papaya (140 g) smoothie with 100ml milk (if not lactose intolerant) and 50 g curd/yogurt along with water as per consistency
  • 1 multigrain toast with peanut butter + ½ cup papaya
Mid Morning (10.30 -11.00 a.m) 1 cup green tea with ½ teaspoon honey and pinch of cinnamon powder.
Lunch (12:00 – 12:30 p.m) Options:
  • 1 Mushroom/chicken/tuna sandwich + ½ cup yogurt
  • ½ cup kidney bean chilli + ½ cup cucumber and tomato salad + 1 cup buttermilk
Post Lunch (3:30 – 4:00 p.m) 1 cup papaya (140 g)
Dinner (7:00 – 7:30 p.m) Options:
  • Grilled salmon / chicken with veggies
  • Cabbage/lentil soup + 1 multigrain toast
Why This Works

Green tea promotes weight loss by suppressing appetite and increasing the metabolic rate. You can also flush out the toxins by drinking warm water and lime juice in the morning. Include papaya in your breakfast along with a good source of protein and healthy fat. Have a healthy lunch containing protein, complex carbs, and healthy fats. Yogurt and buttermilk are loaded with good gut bacteria that ensure proper digestion. Have a cup of papaya post lunch; it will keep you full until dinner. Grilled chicken, salmon, and lentil soup are rich in protein, veggies and multigrain toast is loaded with complex carbs and dietary fiber.

Quick Tip
You can also add lemon zest and ginger to add tanginess and spice to your papaya smoothie.

If you are allergic or do not like to eat a certain food listed in the diet chart, take a look at the food substitutes section below.


Green tea – Herbal/ black tea
Lime juice – Apple cider vinegar
Boiled egg- Scrambled egg or 1 cup milk
Multigrain bread- Wheat bread
Peanut butter – Sunflower seed butter
Mushroom- Tofu
Chicken- Ground turkey
Tuna- Mackerel
Yogurt – Sour cream
Kidney bean – Garbanzo beans
Cucumber – Carrot
Tomato – Beetroot
Buttermilk – Coconut water
Salmon – Tuna
Cabbage soup – Tomato soup
Lentil soup – Mushroom clear soup

Apart from the above-listed foods, you can eat the foods mentioned below.

Foods To Eat

Veggies – Broccoli, cauliflower, asparagus, spinach, swiss chard, zucchini, bell pepper, Chinese cabbage, bok choy, green chili, bottle gourd, bitter gourd, snake gourd, okra, eggplant, radish, turnip, beetroot, carrot, sweet potato, radish greens, collard greens, and green beans.

Fruits – Papaya, apple, grapes, grapefruit, lime, lemon, orange, plum, pear, peach, pluot, figs, blueberry, strawberry, starfruit, green apple, watermelon, and muskmelon.
Fats & Oils – Olive oil, rice bran oil, hemp seed oil, and ghee (clarified butter).
Seeds & Nuts – Macadamia nuts, pistachios, almonds, walnuts, flax seeds, pumpkin seeds, sesame seeds, sunflower seeds, and hazelnuts. Control your portions ( not more than 30 g) if on a weight loss diet.
Beverages – Coconut water, buttermilk, fresh fruit juice, and vegetable juice.
Herbs & Spices – Cilantro, oregano, dill, rosemary, thyme, clove, cinnamon, cardamom, turmeric, nutmeg, black pepper, star anise, cayenne pepper, saffron, cumin powder, coriander powder, fennel seeds, and fenugreek seeds.

Steer clear from the foods mentioned below.

Foods To Avoid

Veggies – Potato and pumpkin
Fruits – Mango and jackfruit
Fats & Oils – Animal fat, butter, mayonnaise, ranch, canola oil, and vegetable oil
Seeds & Nuts – Cashew nuts
Beverages – Aerated drinks, artificially sweetened drinks, packaged fruit juices, and alcohol

Now, though you will make the right food choices and eat a substantial amount of papaya to improve your metabolism, you have to use the calories you consume as usable energy in order to lose weight. Therefore, exercising is highly recommended. Without this, your metabolism will stall again. So, here is a sample workout routine for you.

Exercise Plan

Woman jogging to aid papaya to help her lose weight

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Day Workout
Monday (20 mins) Warm up + spot-jogging / jogging + lunges+squats+jumping jacks+stretch
Tuesday (20 mins) Warm up + jumping jacks+lunges+squat+crunches+pushups+jogging + stretch
Wednesday (30-45 mins) Warm up + yoga for better digestion+ meditation
Thursday (60 mins) Warm up + cardio + stretch
Friday (60 mins) Warm up + strength training + stretch
Saturday (60 mins) Warm up + yoga for better digestion+ meditation
Sunday Rest

This is a very simple exercise plan. If you don’t get the time to workout daily, make sure you walk to and from office/school, take the stairs, and keep moving you burn a few calories.

How Will You Feel After Completing Papaya Diet

Woman stretching out hands and feeling active after following papaya diet for weight loss

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If you adhere to this diet and exercise plan for two weeks, you will lose water weight and mobilize the fat. You will feel less bloated and constipated. Your mood will improve, and you will be more active and productive. You will be more confident and love your new lifestyle.

Here are few more reasons for you to eat papaya.

Health Benefits Of Papaya

Woman flexing to show strong immunity achieved by eating papaya

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  • The antioxidant property of papaya helps to prevent oxidative damage caused by free radicals. The lycopene in papaya not only scavenges free radicals but also protects the heart from oxidative damage(4).
  • Enzymesi  XProteins that help accelerate chemical reactions in the body essential for digestion, and muscle and nerve functions. present in papayas such as chymopapain and papain has anti-inflammatory properties and supports healing wounds and burns.
  • Vitamins A and C present in papaya helps in boosting the immune system.
  • Papaya also protects against macular degeneration.
  • Vitamin C rich papaya helps protect against rheumatoid arthritis.
  • Papaya reduces the risk of colon and prostate cancer.

Infographic: How Papaya Promotes Weight Loss

Papayas are loaded with nutrients and have many health benefits. This tropical fruit supports your metabolism in numerous ways to help your body lose weight. The infographic below highlights the top reasons to make papaya a part of your weight loss journey. Scroll down and take a look!

how papaya promotes weight loss (infographic)

Illustration: StyleCraze Design Team

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If you have been struggling to manage your ideal weight, you should try a diet including papaya for weight loss. Rich in nutrients, and low in calories, papaya helps cleanse your digestive tract and burn the excess fat. A good source of the antioxidant beta-carotene, papaya helps combat the harmful effects of the toxic free radicals and improve your overall metabolism. You can consume it raw or blend it into a smoothie to include it in your weight loss regimen. Easily available, papaya makes for a healthy addition to your weight loss diet plan.

Frequently Asked Questions

What are the disadvantages of eating papaya?

Excess consumption of papaya may lead to digestive issues, allergies, and respiratory disorders. It may not be suitable for pregnant women and not go well with medications.

Is papaya high in sugar?

One cup of mashed papaya contains 18 grams of sugar, according to the USDA (5). Hence, consume papaya in moderation to avoid a spike in blood glucose levels.

Can I eat papaya at night?

Papaya can be eaten at night. Its high fiber content may help prevent constipation. However, fruits should be avoided at least 4-5 hours after meals. So, plan your dinner accordingly.

Is papaya good for periods?

The intake of papaya regularly may help induce periods and contract uterus muscles.

How much fat does papaya contain?

One cup of mashed papaya contains 0.59 grams of fat (5).

Key Takeaways

  • Papaya improves healthy bowel movements and digestion, reducing digestive problems like bloating and heartburn.
  • Papain, a digestive enzyme, breaks down proteins and cleansing the intestines, making it an effective food for weight loss.
  • The rich water and fiber content in papaya prevent constipation.
  • Papaya’s antioxidant properties aid in removing toxins, increasing metabolism, and preventing heart disease.


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