Can Eating Grapes Help Me Lose Weight?

Eating more vegetables and fruits, such as grapes, may help you lose weight, according to a study published in the "The American Journal of Clinical Nutrition" in June 2009. While grapes aren't a miracle food and eating grapes on their own won't cause weight loss, they may help fill you up so you don't eat as much of other foods that are higher in calories.

Low Fat, Low Calorie, Nutrient Dense

You can eat a whole cup of grapes for only 62 calories. This amount of grapes only contains trace amounts of fat, so they make a perfect snack for people on a low-fat diet. Eating a cup of grapes will also provide you with essential nutrients, including 17 percent of the daily value for vitamin K, which you need for your blood to be able to clot.

Low in Energy Density

Since grapes are made up of 81 percent water, they are low in energy density, meaning they don't contain many calories per gram. Foods that are low in energy density can help you maintain a healthy weight or lose weight, according to the Centers for Disease Control and Prevention, since you can use them to fill up without going over your daily calories. It is the amount of food you eat that fills you up, not the amount of calories.

Use Grapes to Replace Less-Healthy Foods

The key to using grapes to help with weight loss is to trade other high-calorie foods for grapes. Try eating frozen grapes as a sweet treat after meals instead of your typical dessert, snack on a cup grapes and a slice or two of low-fat cheese instead of eating chips and dip or another junk food or start off your lunch with a fruit salad to help you eat less of your more energy-dense entree.

Importance of Portion Size

While grapes aren't a high-calorie food, if you eat too much of them, or any other food, you won't lose weight. The key to weight loss is to consume fewer calories than you burn during the day. Each 3,500-calorie deficit you create results in a 1 pound weight loss. Stick with a cup of grapes instead of eating the whole bunch, and limit your portion size of other foods as well, aiming to eat 500 to 1,000 calories less each day. This will help you lose 1 to 2 pounds per week, which is a healthy weight loss goal.