A lot of people have challenges when trying to reduce the amount of calories during a meal. Due mainly to lesser amount of self-restraint, most people end-up overeating. A lot of research has been done to find how our satiety mechanism works. Researchers have found ways that we could use to trick ourselves into eating less. One of these methods is eating fruit before meals. Eating fruit before meals could help in your weight loss efforts.
Eating Fruit Before Meals for Weight Loss
Researchers conducted an interesting investigation where they asked 58 adults to consume apples in various forms before a meal. The participants were asked to eat either apples, applesauce, apple juice without fibre or apple juice with fibre. The researchers wanted to investigate how eating these various forms of apple affected the amount of calories eaten in the meal there after.
The findings of this study were published in the Journal Appetite. This study demonstrated that consuming different forms of fruit can significantly affect satiety and calories consumed at the meal. Eating whole apple at the start of the meal reduced lunch energy intake compared to consuming the same energy and weight of applesauce.
This was also true when comparing eating a whole apple to consuming apple juice with or without fiber. When participants ate the apple at the beginning of lunch, they reduced lunch energy intake by 91 kcal [381 kJ] compared to eating applesauce, and by more than 150 kcal [628 kJ] compared to drinking either version of the apple juice.
Eating whole apple also resulted in higher ratings of fullness and lower ratings of hunger compared to other forms of fruit. These results build upon earlier research to show that consuming fruit before a meal can enhance satiety. It can also reduce subsequent food intake, leading to a substantial reduction in total energy intake at the meal.
The researchers concluded that, whole apple increased satiety more than applesauce or apple juice. Adding naturally occurring levels of fiber to juice did not enhance satiety. These results suggest that solid fruit affects satiety more than pureed fruit or juice. Eating fruit before meals can reduce the amount of calories consumed.