Fruit is not only a nutritious food group that is packed with vitamins, minerals and phytochemicals that support optimal health, but it also is among the best foods that you can eat to lose weight. This is because most fruits are low in calories, high in nutrients and often contains at least some amount of dietary fiber. However, simply eating fruit will not make you lose weight; you should replace or substitute low-calorie fruit for higher-calorie foods.
Cherries
Dr. Ann Kulze, who specializes in health and wellness, considers cherries to be a "superstar" weight loss fruit. First, cherries are low in calories; 15 large cherries have 70 calories. Cherries are a particularly good diet fruit because they are a low glycemic fruit, with a ranking of 27, and will not raise your blood glucose levels, which can cause unwanted fat gain. They are especially rich in vitamin A. Additionally, Jonny Bowden, a clinical nutrition specialist, says in his book, "The 150 Healthiest Foods on Earth," that cherries contain large amounts of anti-inflammatory, anti-aging and anti-cancer compounds such as quercetin and ellagic acid. He notes that many of these compounds are not reported on the nutrition label, but will do wonders for your health.
Apples
Apples are recommended by Kulze, Bowden and the Centers for Disease Control and Prevention, or CDC, for weight loss. A medium-size apple is about 70 calories, and a large apple is just over 100 calories. Apples are beneficial because they are a convenient snacking food and ideal replacement for higher-calorie "sweet" snack foods such as ice cream or candy bars. Apples are also good because they contain pectin fiber, which is a type of soluble fiber that keeps your blood sugar levels stable by slowing down the rate at which your body absorbs sugar. A medium apple contains 5 g of pectin fiber, and much of that fiber is in the skin of the apple.
Berry Fruits
Any and all types of berry fruit are ideal for your weight loss diet. Blueberries, blackberries, bilberries, gooseberries, raspberries and strawberries are all good choices. In general, berries have high amounts of fiber that help curb your appetite and stabilize your blood sugar. Raspberries and blackberries have the highest amounts of dietary fiber, with both types boasting over 7 g of fiber per cup. Blueberries are considered the berry "superfood" because they are low in calories and are a very concentrated source of vitamins, minerals and antioxidants. There is no "best" berry for weight loss necessarily, so pick the berries that you like and substitute them for higher-calorie foods, especially foods high in saturated fat or sugar.
Cantaloupe and Other Melons
Kulze recommends adding cantaloupe to your weight loss plan. All melons are good weight loss fruits because they are "high volume foods," which contain a relatively low amount of calories and a relatively high amount of air, fiber and water. Cantaloupe is about 90 percent water, according to Bowden. Eating fruit that contains large amounts of water will help control your appetite. It can fill you up and keep you satisfied longer because high-volume foods remain in your stomach longer than other foods. Cantaloupe is a good choice, but you can't go wrong with honeydew or watermelon as well.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden; 2007
- American Council on Exercise: Are There Any Risks Associated With Excess Protein Consumption?
- CDC: How To Use Fruits And Vegetables To Help Manage Your Weight
- JonnyBowdenBlog.com: 10 Superfoods for Weight Loss (Part One)
- JonnyBowdenBlog.com: 10 Superfoods for Weight Loss (Part Two)
- Rochester Institute of Technology: Dr. Ann Kulze: Dr. Ann's 10 Steps to Permanent Weight Loss and Wellness
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