Fruits are rich in vitamins, minerals and essential nutrients that help the body function successfully and remain healthy, but many people are unaware of how successful fruit can be as a weight loss aid. Its natural sweetness and convenience make it ideal to add to almost any meal, and its nutritional properties mean that it can extend feelings of fullness and help people eat fewer total calories.
Benefits
Along with helping people lose weight and maintain healthy weights, fruits have a variety of physical benefits that can help to ward off some diseases and conditions that may be linked with obesity. According to MyPyramid.gov, regularly eating fruit may cut the risks of heart disease, diabetes, stroke, bone loss, kidney stones and cancer. The Harvard School of Public Health also states that fruits keep blood sugar levels in check, which can prevent spikes in appetite and cravings.
Nutrition
High-fiber fruits have nutritional profiles that seem designed to help with weight loss. According to MayoClinic.com, fruits with high water contents, high fiber contents and low fat contents have very low energy densities, or low calorie amounts per serving. Fiber has a satiating effect but takes a long time to chew and digest, so eating fruit can help people slow down at mealtimes, feel fuller faster and remain full for longer periods.
Types
Although all fruits have the potential to help with a healthy weight loss plan, some may be more useful than others. Specifically, fruits with low calorie amounts and high fiber amounts per serving are beneficial. WeHealNY.org names as examples apples, which have 4 g fiber and 70 calories per serving; blackberries, with 4.4 g fiber and 27 calories per serving; raspberries, with 4.6 g fiber and 20 calories per serving; strawberries, with 3 g fiber and 40 calories per serving and watermelon, with about 2.5 g fiber and 40 calories per serving.
Strategy
To reap the weight loss benefits of fiber-rich fruits, substitute them for higher-calorie foods in a daily diet. CDC.gov suggests cutting back on the amount of cereal you eat and filling up the remaining space in the bowl with fresh berries or peaches. At lunch and dinner, prepare smaller amounts of grains, meat and dairy foods and replace the remainder with high-fiber apple slices, berries or other fresh fruits.
Considerations
Fruits are one type of food that can make weight loss plans more successful, but they don't carry enough influence to make or break results. To reliably and safely lose weight, exercise regularly and eat a balanced, healthy diet that limits fat and calories and includes whole grains, nonfat dairy items, lean proteins and vegetables as well as fruit.
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