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Nectarines are rich in potassium, vitamin C and vitamin A.
Losing weight can be a difficult endeavor and often a battle with your willpower. But what you choose to eat on your weight loss diet can have a significant impact on your success. While no one food magically melts the pounds a way, foods that are low in calories and fat, high in fiber and filled with essential nutrients, like nectarines, are essential on any good weight loss diet.
Sweet and juicy, nectarines satisfy cravings without costing you too many calories, while boosting the nutritional quality of your diet. One medium nectarine has 60 calories, 15 grams of carbs and 2 grams of fiber. The sweet fruit also meets more than 10 percent of your daily value for vitamin C and helps get you closer to meeting your daily vitamin A, potassium and manganese needs.
Nectarines for Weight Loss
There are number of different strategies that help you lose weight, from low-carb diets to intermittent fasting to being more active. But they all have one thing in common: They all help you lose the weight by changing your calorie equation, so you burn more calories than you eat.
Nectarines alone can't help you lose weight, but since they're low-calorie, high-water fruits that fill you up, they can help you eat fewer calories without making you feel deprived. It's not the actual calories that keep hunger away, but the volume of food. If you fill your stomach with foods like nectarines that are low energy density, you feel full on fewer calories, which may help you create that negative calorie balance you need to lose the weight.
Benefits of Fiber
In addition to being low in calories, nectarines are also an excellent source of fiber, which is beneficial when you're trying to lose weight. A 2015 study published in the Annals of Internal Medicine compared the effectiveness of a complex diet plan versus aiming to eat 30 grams of fiber a day on weight loss in a group of overweight and obese volunteers. The researchers found that the simple recommendation of eating more fiber was as effective at promoting and maintaining weight loss as the complex diet plan. As a filling and slow-digesting carb, fiber also keeps you feeling full longer.
Adding Nectarines to Your Weight Loss Plan
Nectarines are sweet and delicious and go well with any meal. You can eat one out of hand or slice the fruit and add it to your cold breakfast cereal or your yogurt. The sweet fruit also pairs well with mixed greens.
Since they're sturdy fruits that are in season in the summertime, you can grill nectarine halves. Serve them with a mild soft cheese, such as mascarpone, and a sprinkling of cinnamon and chopped pecans for a sophisticated, simple and healthy dessert.