Eating a diet high in fruits can help you maintain good health and lose weight because they are high in nutrients, phytochemicals and vitamins. Fruits are also very low in fat and calories and can help protect you against diabetes, cancer and heart disease. By consuming a diet high in fruits, you can help reduce cravings for unhealthy foods and help speed up your weight loss efforts.
Step 1
Eat one to two servings of fruits that are purple in color daily. Fruits such as prunes, blueberries, figs, plums and grapes are rich in antioxidants which can help reduce the production of fat cells. They may also help prevent cancer and cardiovascular diseases such as high cholesterol, heart attack and stroke.
Step 2
Consume some fruits that are white in color every day. Fruits such as bananas, pears, peaches, white nectarines and apples are rich in potassium, fiber and other compounds which can help you lose weight by lowering your cholesterol levels and your blood pressure, if you have high blood pressure.
Step 3
Eat one to two servings of fruits that are orange or yellow in color daily. These fruits include cantaloupes, oranges, papayas, mangoes, peaches, pumpkins and pineapples, which are high in antioxidants and very low in fat and sugar content. They can also help prevent stomach and lung cancer.
Step 4
Eat large amounts of fruits that are red. These include strawberries, raspberries, apricots, watermelon and persimmons. They are rich in antioxidants, beta-carotene and lycopene which can help give you more energy and help burn off fat quickly.
Tips and Warnings
- You can blend the fruits to make fruit juices, if you prefer. When buying dried fruit, make sure there are no added sugars or preservatives.
- Talk to your physician before starting on a diet.
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