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Blog Nutrition Diets Strawberry Diets: Fad Or Sustainable Weight Loss Method?

Strawberry Diets: Fad Or Sustainable Weight Loss Method?

corn flakes strawberry diets

The most extreme version of the Strawberry diet originated in 2004 with former Spice Girl Victoria Beckham. She supposedly began it while traveling with her husband in Europe and it consisted of only one meal a day, strawberries.

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In 2014, Kim Kardashian began following the diet that includes strawberries for every meal several days a week, with strawberry smoothies as snacks. Plans based on this version supply approximately 1,200 calories per day and incorporate strawberries in every meal and snack.

What Is The Strawberry Diet?

The diet is based on the belief that strawberries help you lose weight and are a better food choice than most other fruits and vegetables. While this may have a grain of truth to it, some of the claims made about strawberry diets are exaggerated or downright false.

For example, there is no solid scientific evidence to support the claim that strawberries burn off fat faster than other foods. However, there is evidence to show that eating more fruits and veggies, in general, will help you achieve your weight loss goals (13).

Research has also shown that a calorie deficit results in weight loss (5). Because you’ll be eating much less while on this diet it’s likely that you’ll lose weight. Whether the weight will stay off is another matter altogether, not forgetting the many nutrients you’ll miss out on while on this restrictive diet.

Read More: Strawberries On Keto Diet: Are They A Safe Bet?

nutritional value of strawberries
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What Can You Eat On Strawberry Diet?

Strawberry diet plans vary, but typically they involve cutting out a lot of the junk food you eat every day and replacing it with strawberries. The most popular menu consists of four to six servings of frozen strawberries per day. One serving is equivalent to two cups or 10 ounces of fresh berries. Some other foods you can eat during your strawberry phase include natural yogurt, cheese (usually hard), whole grain pasta, rice cakes, and sugar-free lemonade.

Will The Strawberry Diet Help You Lose Weight?

If all you’re considering is eating more fruit and cutting back on junk food, then yes – the strawberry diet is likely to help you lose weight. However, if weight loss is your goal, then you might not need to follow this diet at all. It’s ineffective for these reasons:

  • Strawberries alone can’t provide all the nutrients you need to be healthy
  • It’s a highly restrictive diet that might not be sustainable for long-term weight loss
  • It might not give you enough energy for exercise; a crucial component for healthy weight loss

That said, strawberries are a great addition to a healthy eating plan. Let’s look at how you can use these fruits to lose weight.

fiber in strawberries
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Benefits Of Strawberries For Weight Loss

There are many different reasons why people intent on losing weight should be eating strawberries. Below is a list of the top reasons to add strawberries as part of your diet:

Strawberries Are High In Fiber 

One cup of strawberries has 3.0 grams of dietary fiber, out of the 25-38 g most adults should aim for daily(10). The fiber in strawberries helps reduce cholesterol and control blood sugar levels. It also makes you feel full, so it is an important part of a diet plan that reduces calories and encourages weight loss (11).

Fiber is important for digestion. If you want to lose weight, you must maintain a healthy digestive system. Poor digestion can lead to weight gain in the form of an increase in appetite or inability to assimilate nutrients properly and may slow down your metabolism as well (7).

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See also  1200-Calorie Paleo Meal Plans: Caveman Diet But Make It Delicious
benefits of strawberries
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Strawberries Have Very Few Calories

You only need one cup to reap all the benefits listed above but there are only 48 calories in that cup (for 16 servings) (10). You can eat 2 cups for just 122 calories if you want more fruit in your diet or have a craving to satisfy without going over your calorie goals for the day!

Strawberries Have Ellagic Acid

Ellagic acid helps prevent free radicals from damaging cells in the body. It helps fight inflammation and restores the normal functioning of weight-reducing hormones which are often blocked due to chronic inflammation.  Ellagic acid is also known to boost the body’s natural detoxification processes and prevent cancer (9).

Strawberries Are High In Anthocyanins And Antioxidants

Antioxidants are very important for weight loss because they help control free radical damage in the body. Free radicals are unstable molecules that attack healthy cells. If out of balance, this can lead to inflammation, irritable bowel syndrome (IBS), arthritis, and even heart disease (6).

The anthocyanins in berries help prevent cell damage and inflammation, like the inflammation caused by stress and poor diet choices (9).

Anthocyanin keeps blood vessels healthy and functioning properly so they can carry oxygen where it needs to go in order to be burned by the cells for energy (9).

strawberry nutrition
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Strawberries (Or Any Fruit) Are A Good Substitute For Junk Food

There are many different ways to enjoy strawberries – as fresh fruit or frozen in smoothies, as part of strawberry shortcake for dessert, on cereal with skim milk or yogurt, etc. It’s easy to swap them for unhealthy snacks that might not promote weight loss.

Read More: 7-Day Detox Diet Plan: Can You Rejuvenate Your Body With Food?

Other Benefits Of Strawberries

Thanks to the strawberry nutrition profile, it carries more benefits than those related to weight loss. A single cup of large strawberries contains about 11.5 grams of carbohydrates; 3 grams of dietary fiber and 7.34 grams of sugar (10). They also contain vitamin C, vitamin K, Potassium, Folate,  Manganese, and omega-3 fatty acids.

The benefits of this fruit include:

Improved Vision

Another health benefit of strawberries is their high content of vitamin C, which helps to promote eye health by strengthening blood capillaries in the eye and preventing macular degeneration. This fruit also contains lutein which reduces your risk of developing cataracts, glaucoma, and other harmful age-related eye diseases (8).

strawberry diets
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Heart Health

Fresh strawberries have the ability to lower your blood pressure, which can be beneficial for preventing heart attacks and stroke. Studies have shown that eating strawberries regularly may decrease low-density lipoprotein (LDL) cholesterol levels in the body. This HDL/LDL ratio is often linked to LDL cholesterol oxidation; an essential first step towards heart disease (4).

Teeth And Bone Health

Strawberries are an excellent source of vitamin C, which helps your child develop strong teeth and bones as well as improve their immune system function (12).

strawberry diets
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Strawberry Side Effects

Although strawberries are a very healthy food, they’re not suited for everyone, especially those with an allergy or sensitivity. Symptoms of strawberry allergy include watery eyes; runny nose; itching around the mouth; wheezing; coughing and difficulty breathing (1).  

Strawberries contain oxalic acid, so individuals who suffer from certain types of kidney stones, gout, or rheumatism should avoid consuming them (2).

Intermittent Fasting According To The Age

The Bottom Line

Strawberry diet plans are all about eating these fruits and other associated foods in place of certain unhealthy snacks you might be used to. For example, instead of having a bagel for breakfast or a piece of cake on the weekend, you would have a bowl of strawberries with natural yogurt – it’s just a matter of swapping out what you eat every day until your meals look much healthier overall. It’s not about eating only strawberries, it’s about including them in an overall healthy and balanced diet.

Remember that weight loss takes determination and consistency over time, so any method that allows you to make healthy long-term choices is best! Check out this 20-min Full Body Workout at Home.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Allergy information for: Strawberry (Fragaria ananassa) (2006, manchester.ac.uk)
  2. Can What You Eat Give You Kidney Stones? (2019, webmd.com)
  3. Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials (2020, nih.gov)
  4. EFFECTS OF STRAWBERRIES ON LIPID PROFILES AND BIOMARKERS OF LIPID OXIDATION IN SUBJECTS WITH DYSLIPIDEMIA AND ABDOMINAL ADIPOSITY (2011, core.ac.uk)
  5. Fat loss depends on energy deficit only, independently of the method for weight loss (2007, pubmed.gov)
  6. Free radicals, antioxidants and functional foods: Impact on human health (2010, nih.gov)
  7. High Fiber Diet (2021, nih.gov)
  8. Nutrients for the ageing eye (2013, nih.gov)
  9. Protective Role of Dietary Berries in Cancer (2016, nih.gov)
  10. Strawberries, raw (2020, usda.gov)
  11. Strawberry as a health promoter: an evidence based review (2015, pubmed.gov)
  12. The Roles and Mechanisms of Actions of Vitamin C in Bone: New Developments (2015, nih.gov)
  13. Using Fruits & Vegetables to Manage Your Weight (2020, cdc.gov)
Jeremy Mukhwana
Jeremy Mukhwana

Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one’s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he’s not typing away at his keyboard, he’s indulging his passion for soccer. The motto that guides Jeremy through his life is  ‘Be the change that you wish to see in the world.’

K. Fleming
K. Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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