Rich in vitamins, minerals and fiber, fruit is an ideal food for dieters striving to lose weight without sacrificing nutrition. Due to its low calorie density, fruit satiates hunger without packing a high caloric punch, and its natural sweetness makes it a satisfying substitute for sugar-laden desserts. An abundant intake of fruit may also help protect against chronic diseases such as cancer and diabetes, according to the Centers for Disease Control and Prevention (CDC). Along with promoting general health, incorporating more fruit into your diet--especially as a replacement for higher-calorie fare--is a simple and flavorful way to shed extra pounds.
Step 1
Replace high-calorie snacks such as pastries, chips and muffins with whole fruit. Fruit provides fast-digesting carbohydrates to give you an energy lift between meals, while also sparing you from processed sugar, excess sodium and empty calories.
Step 2
Eat a piece of fruit--such as an apple, orange or pear--prior to each meal. Consuming a piece of fruit 15 minutes before mealtime leads to greater satiation and a lower total calorie intake, helping you lose weight, according to a study by J.E. Flood-Obbagy and B.J. Rolls published in the April 2009 edition of "Appetite."
Step 3
Carry several pieces of fruit--or a sandwich bag full of fruit slices--with you at all times. When hunger strikes, it can be harder to resist the vending machine down the hallway or the box of doughnuts in the break room, so arm yourself with healthier fruit-based options for the moments you find yourself famished.
Step 4
Consume whole, fresh fruit instead of fruit juice. Juice is devoid of fiber--one of fruit's key players in satiation--and contains more concentrated calories than fresh fruit does. Opting for whole fruit instead of its juiced counterpart will help slay your hunger longer and with fewer calories.
Step 5
Choose fruit for dessert instead of high-calorie items such as ice cream, cookies or cake. For variety, the American Dietetic Association suggests varying the presentation of your fruit by freezing chunks of banana, microwaving apple slices or creating fruit kabobs--all of which provide a tasty way to end a meal without the excessive sugar and fat most desserts contain. Grilling slices of apricots, peaches or pears is also an option.
Tips and Warnings
- If your access to fresh fruit is limited, select frozen fruit instead. Choose a wide variety of fruit to vary the spectrum of nutrients you receive.
- If you consume canned fruit, avoid brands packed in syrup, which adds extra sugar and calories.
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