When it comes to losing weight, a big challenge for many people is giving up dessert, which is seemingly ubiquitous. Maybe your coworker brought donuts in for the team, or candy bars seem to beckon you from the grocery checkout aisle. And, well, when the holidays roll around, all bets are off. It’s like an obstacle course for your goal setting.
Meet your weight loss training buddy: fruit. Not only does fruit have the sweetness you’re craving, but unlike processed treats, it boasts plenty of nutrients as well. No wonder some people call it Mother Nature’s candy.
In fact, the U.S. Department of Agriculture recommends that you fill half of your plate with fruit and veggies for optimal health. Yet while whole fruits are healthy, all food has calories, and you’ll want to keep that in mind when losing weight. If you’re on the popular ketogenic diet, some fruits are also better than others on this plan, due to its tight carbohydrate restrictions. Also, for people with type 2 diabetes, while it’s a myth that fruit is unhealthy, you’ll still want to monitor your intake due to their carb count to decrease the likelihood of a spike in blood sugar.
The amount that’s right for everyone may differ, but the fact remains: Fruit is a healthy addition for weight loss plans. “When you’re trying to lose weight, an important aspect is feeling full for longer, but also enjoying what you eat — that’s a huge part of sustainable, healthy weight loss,” says Martha Lawder, RDN, a clinical assistant professor at the University of the Pacific in Sacramento, California. “Fruit can give you that fullness because of the fiber, but also it’s delicious. That makes it a great go-to option.”
Here’s a look at the best fruit choices for weight loss, along with ideas on how to enjoy them if you’re looking to maintain your weight or simply do your body some good.