Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients.
In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake (15).
In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories (17).
Another study in 133,468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period (18).
Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits.
Berries are nutrient-dense and high in fiber. Studies show that eating berries may decrease calorie intake and aid weight loss.