Instead of reaching for that extra dessert or another serving of pasta, eating fruit can be a nutritious way to curb your cravings and satisfy your sweet tooth. Whenever you burn more calories than you consume, you will lose weight -- and fruit might help you consume fewer calories throughout the day. Talk to your doctor before making any dramatic changes in your diet, particularly if you have health conditions or allergies.
High in Fiber
Fruit is high in fiber, which helps keep you full for longer periods of time. MayoClinic.com recommends that women eat between 21 and 25 g of fiber every day, and men eat between 30 and 38 g per day. Fruit with skin is particularly high in fiber -- a medium pear with its skin contains 5.5 g of fiber, for example, and an apple with its skin contains 4.4 g of fiber. Raspberries are also high in fiber, with 8 g of fiber per serving.
High in Fructose
Fruit is high in fructose, a type of sugar, so it might satisfy you the same way a sugary dessert like a doughnut or a piece of cake would. Fruit, however, has fewer calories and less saturated fat than sugary desserts. When you substitute fruit for a higher-calorie snack, it could help you with weight loss.
The 3-Apple-a-Day Plan is a diet program based around these principles. The diet involves eating an apple with every meal to satisfy your sweet tooth and keep you from getting hungry. Although the diet might be effective for some dieters, others find it monotonous to eat the same piece of fruit with every meal.
High Water Content
Fruit contains less energy density than foods like meat or grains because it contains more water. Eating foods with a high water content, including fruit, will help you feel fuller than an extra portion of meat that has the same number of calories. Instead of taking an extra helping at dinner, eat a piece of fruit, such as a banana or a peach, instead. It contains fewer calories and less saturated fat but will keep you feeling full after dinner.
Drawbacks
Although eating fruit is nutritious, eating too much could cause weight gain. The University of Maryland Medical Center recommends eating between two and three servings of fruit every day. Eating more than one serving at each meal could pack on additional calories, causing weight gain. Instead, substitute fruit for foods that are higher in sugar, calories and saturated fat. This way, you'll stay satisfied on fruit without sabotaging your diet.
References
- MayoClinic.com; High-Fiber Foods; Nov. 17, 2009
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- Helpguide; Healthy Weight Loss & Dieting Tips; Melinda Smith, M.A., et al.
- MayoClinic.com; Fruit Juice: Good or Bad for Kids?; Katherine Zeratsky, R.D., L.D.; June 17, 2011
- University of Maryland Medical Center; Fruits and Vegetables; David C. Dugdale, III, M.D.; May 2, 2009
- EveryDiet.org: 3 Apple a Day Diet
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