[andreyk]

Good advice, but if you go crazy with fruit and fats you can easily still gain weight. Here's my boring diet for weight maintenance: consume about the same or fewer calories than you burn. Of course, you want a diet that's not just about weight, but also nutrition.

[commoner]

I agree that monitoring calorie intake is the best way to control weight. Bryan from the article is comfortable with intermittent fasting, and that's one of many valid ways to reduce calorie intake. Some people like low-carbohydrate diets because they are less tempted to overeat fats and proteins. Others prefer low-fat diets since fat intake is a greater factor in their calorie count. And some people look at calories in general instead of focusing on any single macronutrient. Any of these strategies can help a person control their calorie intake, just pick the ones that work for you.

However, most whole fruits (and vegetables) have high fiber, high water content, and low calorie density. This means a person would gain less weight by eating whole fruits and vegetables than by eating many other types of food to the same level of satiation. (Fruit juices have little to no fiber, and are not considered whole fruits.) Whole fruits and vegetables are also healthy because they have high nutrient density.

From a 2005 study:

> As expected, we found that fruits and vegetables were nutrient-dense in relation to their energy content.

> Because of their low energy density, the energy cost of vegetables and fruits was higher relative to other foods.

> However, the data unambiguously showed that fruits and vegetables were nutrient-rich in relation to the little energy that they provide. Although fruits and vegetables suffer when assessed on the calories/price ratio, they represent extremely good value when assessed using the nutrient density score and the nutrient to price ratio.

https://www.researchgate.net/publication/7446672_A_Nutrient_...

[the_watcher]

Yea, the first thing I learned was that nuts are an excellent snack if you stick to the serving size, but the serving size is shockingly small and easy to _blow_ past. I ended up just not buying them anymore, too easy to eat half a bag as a snack.

[jarnagin]

Good point. How could I have forgotten? Added a bullet (11) at the end.