Low-energy-density foods are those that have low calories but are relatively high in volume. According to a 1983 report from the American Society for Clinical Nutrition, low-energy-density foods are helpful in weight management because they prolong eating time and induce satiety at a low energy intake. Most fruits are low-energy-density foods and are therefore good for a weight loss. Moreover, the high level of fiber and water in fruits helps in flushing out toxins and thus helps in losing weight.
Step 1
Go to your local markets to buy a variety of fruits of your choice. Aim for fruits in season to make your diet more enjoyable. Also aim for fresh fruits instead of canned or dried ones. Frozen unsweetened fruits are also good choices.
Step 2
Adding fruits to breakfast. If you eat cereal, oatmeal or yogurt, add blueberries, strawberries or banana to it. If you drink juice, make sure there is no added sugar. Better yet, replace juice with a whole food. For example, replace your glass of orange juice with a whole orange. According to the Center of Disease Control and Preventions, fruits consumed in whole make you feel full faster than when consumed in puree or juice.
Step 3
Prepare a plastic zipper bag with fruit sections before you leave the house. Snack on the fruit instead of chips or candies throughout the day.
Step 4
Keep a bowl of fresh fruits on the kitchen counter. Stock up your freezer with frozen berries or grapes for an instant snack.
Step 5
Choose a fruit parfait or fruity cake or pie if you must have dessert. But for the best weight-loss result, it is better to have a bowl of fruit salad instead of dessert.
Tips and Warnings
- Whole fruits provide the most satiety. Choose them over puree, dried and canned fruits and juice. Dried fruits contains higher level of sugar and canned fruits sometimes contain added sugar. Read the food label before purchasing. Eat a variety of fruits but focus mainly on those with high water and low sugar content. They include melons and citrus fruits. As always, focus on a balanced diet with regular exercise for a healthy and long-term weight management.
- To lose weight you must consume less calories than you expend. Eating too much of anything would prevent weight loss or even result in weight gain. Never eat too much of anything, including fruits. The food pyramid recommends 2 to 4 servings of fruits per day. Increasing your fruit intake could influence your blood glucose level. If you are diabetic or insulin-sensitive, consult your doctor before using a fruit diet to lose weight.
References
- The Fruit Pages: Lose Weight with Fruits!
- American Journal of Clinical Nutrition: The Effects of High and Low Energy Density Diets on Satiety, Energy Intake, and Eating Time of Obese and Nonobese Subjects.
- The Center of Disease Control and Prevention: Can Eating Fruits and Vegetables Help People Manage Their Weight?
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