You have probably heard that fruit is an essential part of a healthy diet. As a nutrient-rich and low-calorie food, fruit may also play a role in weight loss by helping you to feel full on fewer calories. However, a diet that focuses too heavily on fruit is not only difficult to maintain, it can rob your body of the nutrition it needs.
Fruit and Weight Loss
Fruit is one choice for anyone hoping to lose weight. Most varieties of fruit are low in energy-density, meaning they contain a small amount of calories for a relatively large portion size, reports the Mayo Clinic -- this is because fruit is mostly made up of water. Fruit is also high in fiber, a nutrient that not only gives you a feeling of fullness due to its bulk but that also helps you stay full because it digests slowly.
Balancing Your Diet
Fruit can and should be part of an effective weight loss plan but, like any unbalanced diet, an all-fruit diet isn't a healthy choice; fruit simply can't provide all the nutrients your body needs to thrive. An unbalanced diet can interfere with the normal functioning of the brain, muscles, tissues, bones and nervous system, according to Medline Plus. Aim to eat foods from every food group every day, including fruits and vegetables, whole grains, lean protein, low-fat dairy and healthy fats.
Considerations
Upping your fruit intake is a smart strategy for losing weight but only if that fruit is eaten in place of another higher-calorie food; simply adding more servings of fruit to your present diet will only increase your overall calorie consumption and lead to weight gain. Try swapping your usual bag of chips for an orange at lunch, your snacktime candy bar for an apple and your nightly bowl of ice cream for a cup of fresh berries.
Recommendations
Most people on a 2,000-calorie diet need about four servings of fruit per day, according to Medline Plus. While it's fine to eat one or two additional servings every day, make sure you're not eating fruit at the expense of other nutrient-rich foods and be sure you're still limiting your calorie intake to lose weight. Choose fresh and frozen fruit over dried fruit, fruit juice and fruit cups to get the most fiber for the least amount of calories, recommends CNN Health.
Tips
Regardless of what you eat, losing weight comes down to burning more calories than you consume. To lose 1 lb. per week, cut about 500 calories from your daily diet, recommends the Mayo Clinic. Remember, your goal is to eat fewer calories, not necessarily eat less food; by choosing low-calorie yet filling foods like fruits over high-calorie foods, you can achieve this goal without feeling hungry or deprived at the end of the day.
Member Comments