Is Eating Fruit Good For Losing Weight?

A healthy diet, combined with regular physical activity, is an effective way to lose weight. Fruit is a healthy addition to a well-balanced diet because it is rich in essential nutrients, vitamins and minerals. These nutrients are imperative to help your body perform its normal functions, achieve hormonal balance and prevent the risk of disease. Adding fruit to your daily diet may help you lose weight as part of a healthy diet plan, when eaten in moderation.

Low in Calories and Fat

Fruit is a low-calorie food with little to no fat. To lose weight, you will need to take in fewer calories than you burn. Any excess calories will be stored as fat and lead to weight gain. Because fruit is a low-calorie food, it may help you stay within a daily calorie limit that is appropriate for your weight-loss goals. Consult a physician or dietitian to determine how many calories a day you should be getting to ensure you do not exceed your limit.

Healthy, Fiber-Filled Snack

Fruit makes a healthy snack alternative to high-calorie fatty and sugary treats. Many people reach for packaged granola bars, muffins or cookies for a late afternoon snack when energy levels are low. However, these foods are rich in calories and low in fiber, leading to hunger cravings soon after you eat them. By comparison, many fruits make a light snack that won't hinder weight-loss efforts. They are a source of fiber, which fills you up and keeps blood sugar levels steady, avoiding energy crashes and over-eating unhealthy foods. An average candy bar or bakery muffin may have as many as 300 calories and 10 g of fat. In comparison, one apple has 95 calories and an orange has 35, and no fat.

Sweet Substitute

Fruit makes a healthy substitute for desserts and foods that are high in sugar. Excess sugar consumption from eating cakes or pies after meals can lead to fat storage and weight gain. Fruit provides a healthy alternative to sugary desserts and may satisfy your sweet tooth. Fruit varies in its sugar content, with some being higher than others. These sugars are generally better than simple, refined sugars in processed foods because they are naturally occurring. However, any excess sugar will contribute to weight gain if your body doesn't use it for energy. So, limit high-sugar fruits and eat them in moderation. When possible, select berries, including blueberries, raspberries and cranberries; or apples, nectarines and peaches over higher-sugar fruits, such as bananas, mangoes, figs or grapes. Consider serving low-fat yogurt with grilled peaches or blueberries for a healthy dessert or low-sugar snack.

Fresh vs. Dried

Fresh fruit is lower in calories than dried fruit. Where possible, select fresh fruit instead of the dried versions typically found in trail mixes or those from the snack aisle at the supermarket. Fresh fruit is high in water content, meaning it has fewer calories and will fill you up, preventing over-eating and hunger cravings. By comparison, dried fruit is more concentrated, sometimes with added sugars and sweeteners, and less water. One cup of grapes has only 100 calories while a cup of raisins has almost 400 calories.