Contrary to that, every global health guideline recommends regular fruit and vegetable intake, suggesting five servings a day. Sadly, most people in modern societies consume far less than that. And the consequences show…
Each fruit deserves praise because they all offer different minerals, vitamins, and antioxidants. Despite their natural sugar, fruits support weight loss since fruit sugar isn’t absorbed in isolation.
Fruits are packed with fiber, rich in water and nutrients, yet contain almost zero fat. Remember, 1 gram of fat has 9.3 kcal, while 1 gram of carbs has only 4.1 kcal. So, dear dieters, it’s time to embrace fruit!
How to Target Weight Loss Mindfully with Your Fruit Choices
Researchers at the University of Liverpool discovered a fruit that’s a real helper for those dieting: the special treat is none other than dried plums.
“Our studies show that dried fruits can promote feelings of fullness and fit perfectly into weight management diets,” said Professor Jason C. G. Halford.
He based his findings on the fact that consuming dried plums helped dieters better control their appetite, leading to fewer calories consumed. As a result, they lost more weight than those who skipped dried plums. This is especially interesting since dried fruits are often avoided in many diets, given their concentrated form compared to fresh fruit.
The researchers studied dried plum consumption in two phases. They found that those who ate dried plums consumed the fewest calories at their next meal. This wasn’t just observed under controlled conditions but also reported by participants themselves. They felt less hungry throughout the day, more satisfied after eating, and knew they’d eat less at their next meal than usual.
Proven Results
In the study’s second phase, experts looked at how much weight participants lost after completing a 12-week program. Volunteers were split into two groups: one snacked on dried plums, while the other received general advice on healthy snacking but no specific recommendation to eat dried plums.
It turned out that the dried plum group lost on average 1 pound (0.5 kg) more than the others. While not a huge difference, experts noted it’s still meaningful and could add up to 4–6 pounds (2–3 kg) annually. More importantly, it’s not just about pounds lost—it’s about benefits like feeling fuller and reducing the risk of overeating that keep motivation high.
“This study revealed that nutrient-rich dried plums offer an advantage over other snacks by promoting fullness and helping regulate appetite,” concluded Andrea N. Giancoli, MPH, nutrition advisor for the California Prune Board.
Although many have seen dried plums mainly as digestion aids or remedies for constipation, it looks like they can support weight management too. Researchers suggest regular consumption helps prevent overeating and supports dieting. For lasting digestive relief, soak dried plums overnight in a glass of water, drink the soaking liquid first thing in the morning, and enjoy the plums throughout the day. Just be sure to choose sugar- and oil-free varieties!
