Energy balance
Increasing consumption of whole, fresh fruit promotes weight maintenance or modest weight loss and does not contribute to excess energy intake or adiposity.
You do not need to fear fruit for weight loss. Eating more whole, fresh fruit is likely to help you maintain your weight or lose a small amount of weight, rather than causing gain. Focus on whole fruits (apples, berries, etc.) rather than juices or dried fruits, as the fiber and water content help you feel full without consuming excess calories.
Current evidence suggests that whole, fresh fruit consumption is unlikely to contribute to excess energy intake and adiposity, but rather has little effect on these outcomes or constrains them modestly.
Why this rating
The review uses high-quality RCTs and prospective observational studies, applying Cochrane risk of bias tools and GRADE methods, resulting in 'moderate certainty' for the primary conclusion.
Source
Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review
Stephan J. Guyenet · Frontiers in Nutrition · 2019
DOI 10.3389/fnut.2019.00066
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