Dried fruits have not typically been recommended as a strategy for shedding pounds, but researchers from the University of Liverpool have found eating prunes does indeed improve weight loss.

The study, conducted by the university's Institute of Psychology, Health and Society -- and presented at the European Congress on Obesity in Sofia, Bulgaria -- followed 100 overweight and obese low fiber consumers to determine if eating prunes as part of a weight loss diet aided or hindered weight control over a period of 12 weeks.

The research also examined if low fiber consumers could tolerate eating a high number of prunes in their diet and if eating prunes affected their appetites.

In order to assess the prune effects, study participants were divided into two groups: those who ate prunes every day -- 140g, or about 5 ounces, a day for women and 171g, or just over 6 ounces, a day for men -- and those who were given advice on healthy snacks over the period of active weight loss.

The research team found those in the prune-eating group lost 2kg, or 4.4 pounds, and shed 2.5cm, or about 1 inch, off their waists.

Comparatively, the people in the advice-only group lost an estimated 1.5kg, or 3.3 pounds, in weight and 1.7cm, or a little more than half an inch, from their waists.

The study also found that the prune eaters experienced greater weight loss during the last four weeks of the experimentation.

After week eight, participants in the prune group experienced increased feelings of fullness; as well, they reported tolerating well the higher amounts of prunes daily.

"These are the first data to demonstrate both weight loss and no negative side effects when consuming prunes as part of a weight management diet," Liverpool psychologist Jo Harrold, who led the research, said in a news release. "Indeed in the long term they may be beneficial to dieters by tackling hunger and satisfying appetite; a major challenge when you are trying to maintain weight loss."

Added Jason Halford, a professor of experimental psychology and director of the university's Human Ingestive Behaviour Laboratory: "Maintaining a healthy diet is challenging. Along with fresh fruit and vegetables, dried fruit can provide a useful and convenient addition to the diet, especially as controlling appetite during dieting can be tough."