Have you eaten that delicious, small, red or purple fruit that's just so juicy? We are, of course, talking about plums. If you like this fruit and are trying to lose weight, then we have some good news for you because you can add this nature's gift to your diet and lose weight while snacking luxuriously!
Fruits are an important part of healthy eating habits and are often included in all diets, be it for weight loss, fat loss or weight gain. They are packed with nutrients like fibre, vitamins, and antioxidants. They satisfy your sweet tooth and help keep you full for longer, managing your sugar cravings and even snack cravings. This curbing of hunger can help reduce your calorie intake as you are less likely to eat too much. Lastly, unlike added sugar, which can cause insulin spikes and crash your energy, the natural sugars in fruits provide an energy boost without the crash or spikes.
One of the best fruits for weight loss is the vibrant plum! Plums are full of nutrients, fibre and antioxidants and are low in calories. They can boost memory and fight inflammation because they contain phenols like anthocyanins.
In this blog, we will learn more about plums, take a look at their nutritional profile and look at the benefits of plums for weight loss.
Table of Contents
- Can We Eat Plums & Lose Weight?
- 4 Benefits of Plums For Weight Loss
- Nutritional Profile Of Plum, The Juicy Sphere
- Are Plums Good For Belly Fat Loss?
- Dietician recommendations
- The Final Say
- FAQs
- References
Can We Eat Plums & Lose Weight?
Yes, you can eat plums and lose weight!
Plums are juicy, sweet fruits with smooth skin and juicy flesh. In India, they are also commonly known as alu bukhara. Available in various colours like red, purple, and yellow, they transform into prunes when dried, offering a concentrated sweet taste. Plums are a fantastic addition to your diet, not only helping you meet your daily fruit intake but also providing fibre, antioxidants, and essential vitamins.
Being relatively low on the glycemic scale, plums won't spike your blood sugar levels. With fewer calories compared to other fruits, combined with their fibre and high water content, they support weight control effectively. Eating a plum or two in the morning can keep you feeling full and satisfied for longer, making it easier to manage your cravings and calorie intake throughout the day.
Also Read: 10 Easily Accessible Healthy Foods For Weight Loss To Add To Your Diet!
4 Benefits of Plums For Weight Loss
Here are the benefits of eating plums that make it a great addition to your weight loss journey:
1. Low-Calorie — Small in Calories, Big on Weight Loss Potential!
Plums, as we saw in the nutrition content chart, contain 30 calories per fruit. That's not a lot of calories! To lose weight, you must consume fewer calories than you burn. This creates a calorie deficit that helps a person lose weight over time. Adding low-calorie foods like plums can help you create this calorie deficit.
2. High Fibre
By eating a plum, you're getting approximately 1 gram of fibre. For the amount of calories, that's actually a lot of fibre!
Dietary fibre has a filling effect that will make you feel fuller for longer and probably make you eat less during your next meal, which would directly contribute to a calorie deficit. Fiber also aids digestion, prevents constipation and lowers blood sugar.
3. High Water Content
Plums have a high water content, which will keep you hydrated and even make you feel full. This would prevent unnecessary snacking and reduce your calorie intake.
4. Boost Metabolism
Plums are packed with some metabolism-boosting nutrients like vitamin C and potassium. They fuel your metabolism and help rev up your body's calorie-burning engine, promoting weight loss.
Also Read: Slim Down Fast with 20 Foods Without Calories: Try These Zero-Calorie Foods Today!
Nutritional Profile Of Plum, The Juicy Sphere
Plums pack a variety of nutrients. Here’s a breakdown of the key nutritional content in a medium-sized plum (about 65 grams):
Nutritional Profile of 1 medium-sized Plum (65 grams) | |
| Calories | 30-40 kcal |
Carbohydrates - Sugar - Fibre | 8g - 7g (natural) - 1g |
| Protein | 0.3 |
| Fat | 0.1 |
| Vitamin C | 9% of the Daily Value (DV) |
| Vitamin K | 3% of the DV |
| Potassium | 4% of the DV |
| Magnesium | 1% of the DV |
Are Plums Good For Belly Fat Loss?
Well, eating plums (or any other food) will not magically melt away fat. But plums can still be a fantastic ally in your weight loss journey if you want to lose belly fat.
Packed with fibre and antioxidants, plums are low in calories, help control hunger, reduce bloating, and keep you feeling fuller longer. Adding a few plums to your everyday diet can support your metabolism, helping you stay on track for your fitness goals while enjoying a delicious, healthy treat.
However, to lose belly fat, you must lose overall body fat through diet and regular exercise. Do a mix of cardio exercises, HIIT and strength training. For your diet, add foods that promote fat-burning and support weight loss.
Also Read: 20 Foods That Increase BMR & Ways To Boost Metabolism Naturally!
Dietitian’s Recommendation
You can even add plums to cakes, ice cream, oatmeal, salads, yoghurts, smoothies and puddings. Prunes (dried plums) can be added to pies, ice cream, salads, chicken or pork dishes, and dressings.
I would recommend using plums as a chutney or jam. On average, you can eat anywhere from 1-5 pums a day to keep your digestive tract healthy and ensure regular bowel movements.
Dt. Lavina Chauhan
The Final Say
Plums are a delicious, nutrient-dense fruit that offers fibre, vitamins, minerals and other powerful antioxidants. Due to their lower calorie count and high fibre content, plums are ideal for shedding a few kilos and can aid in fat loss. So, incorporate this nutrient-rich fruit into your daily diet, pair it with a calorie deficit, do regular exercise and watch the weight go!
FAQs
1. Who should not eat plums?
People who are prone to kidney stones, have high blood sugar or have certain allergies should avoid eating plums or eating them sparingly.
2. Is it OK to eat 2 plums a day?
Yes, it is generally safe to eat 2-3 plums a day as part of a balanced diet. But you can easily eat up to 4-5 plums.
References
- https://betterme.world/articles/benefits-of-plums-for-weight-loss/
- https://www.truemeds.in/blog/plum-benefits-for-health
- https://blog.weightlossmadepractical.com/plums-for-weight-loss/
- https://www.careinsurance.com/blog/health-insurance-articles/discover-the-health-benefits-of-plums
- https://www.medicinenet.com/what_is_the_benefit_of_eating_plums/article.htm#:~:text=Weight%20management%3A%20Plums%20are%20low,appetite%20and%20promoting%20weight%20loss.
- https://waradana.com/english/article/108842-daily-consumption-of-plums-helps-with-weight-loss
- https://redcliffelabs.com/myhealth/fruit/plum-fruit-benefits-pros-and-cons-and-nutritional-value/
- https://www.abplive.com/lifestyle/health/how-plum-is-the-best-fruit-for-weight-loss-read-to-know-2424995
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