Hi Gorgeous!

Losing weight doesn’t have to be time-consuming or complicated. In fact, it couldn’t be simpler!

To prove it, I’ll be sharing a favourite Weight Loss Hack every day this week. I want to show you that you can eat for the body you want by making a few simple, effortless changes in your diet.

Even if you change nothing else, these hacks will likely get you a bit closer to the body of your dreams.

Any fruit lovers out there? This one’s for you…

Weight Loss Hack #7: Eat Fruit, As Much As You Want!

Many of you know already that I love fruit. That’s where I get most of my calories. Same goes for my family. And as you’ve seen in my before and after photos, all that fruit and all those extra calories are definitely not making me fat.

Why? Science can answer that…

Researchers added three apples or pears to test subjects’ daily diets. Logically, we’d think more fruit means more calories means more weight gain—right? Wrong! Participants lost a few pounds.

And no, it wasn’t the fibre. Another group was given three oatmeal cookies, which contained the equivalent amount of fiber, instead of fruit. They didn’t lose any weight.

Nutritionists think the answer to this puzzle is in something called energy density, a pretty new term that may be linked to weight management. Energy density refers to the amount of calories per unit weight contained in a food or drink. Water, for example, is heavy, but calorie-free, so it has an extremely low energy density. Fibre is also high in weight and low in calories. 

Therefore, foods that have high water and fiber content (yep, like fruit!) will have a lower energy density. These low energy density foods fill us up better. (High-fat foods, on the other hand, are extremely high energy density. Think bacon, or anything in that high-calorie, small package category.)

The lower the energy density of the foods we eat, the more weight we’ll lose.

And there are loads of ways to incorporate that simple fact into our daily diet! Add more low energy density foods like sweet potatoes, fruits, beans and plants to your plate, and watch the pounds drop. Need an inspiration boost? Check out my recipes!

And, not only does fruit sugar not negatively affect our health, it seems to actually protect our bodies from the negative effects of other less healthy foods!

Isn’t it amazing what fruit can do?

Want to know more? Check out my specially-designed program, Food Dynamics: The Taste and Flavour Solution, to learn how to select body-shaping foods and eat for healthy weight reduction. Ignite the power of nutrition today!

I’d love to hear from you, too! Have you lost weight by eating as much fruit as you desire? Tell us about your experience with satisfying, healthy calories in the comments!

xx,

Donna

 

Resources:
R Torronen, M Kolehmainen, E Sarkkinen, K Poutanen, H Mykkanen, L Niskanen. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013 Apr;143(4):430-6.
R Torronen, M Kolehmainen, E Sarkkinen, H Mykkanen, L Niskanen. Postprandial glucose, insulin, and free fatty acid responses to sucrose consumed with blackcurrants and lingonberries in healthy women. Am J Clin Nutr. 2012 Sep;96(3):527-33.
S Manzano, G Williamson. Polyphenols and phenolic acids from strawberry and apple decrease glucose uptake and transport by human intestinal Caco-2 cells. Mol Nutr Food Res. 2010 Dec;54(12):1773-80.
K Johnston, P Sharp, M Clifford, L Morgan. Dietary polyphenols decrease glucose uptake by human intestinal Caco-2 cells. FEBS Lett. 2005 Mar 14;579(7):1653-7.
B J Rolls, J A Ello-Martin, B C Tohill. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Rev. 2004 Jan;62(1):1-17.
K H Duncan, J A Bacon, R L Weinsier. The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects. Am J Clin Nutr. 1983 May;37(5):763-7.
C J Rebello, A G Liu, F L Greenway, N V Dhurandhar. Dietary strategies to increase satiety. Adv Food Nutr Res. 2013;69:105-82.
B J Rolls. The relationship between dietary energy density and energy intake. Physiol Behav. 2009 Jul 14;97(5):609-15.
J Wang, W Zhang, L Sun, H Yu, Q X Ni, H A Risch, Y T Gao. Dietary energy density is positively associated with risk of pancreatic cancer in urban Shanghai Chinese. J Nutr. 2013 Oct;143(10):1626-9.