One of the foremost common questions when starting a brand-new diet or a weight loss routine is about the role of fruits. Some people mistakenly believe fruits to be too sweet and high in sugar and therefore they cut it out of their diets. However, there are multiple fruit diets and there is hardly a diet plan which would advise you against fruits.
Fruits are generally recommended before meals in diet plans and to mostly be consumed during daytime as an excellent substitute for snacks.
Fruits are one of the most abundant gifts on this Earth which can provide you various health benefits. They have been used time and time again for skincare, health and medical purposes and also, to lose weight.
But if you’re confused as to whether eating fruits will help you lose weight or if you don’t know the capacity in which to include them in your diet, this article is perfect for you as we will be discussing everything relating fruits to weight loss.
Why Fruits Are Great for Weight Loss
Foods containing low or almost no amount of water are more likely to be high fat foods packed with calories. And since they are less likely to satiate us, they just end up making us more hungry. Fruits contain high doses of water and fiber that is why they fill us up much more quickly.
That is why most diets recommend them as snacks before meals. Furthermore, it is also preferred to consume fruits instead of protein. Fruits are lightweight yet they will still give you the feeling that you’re full and it has shown to stop a lot of people from overeating during their next meal.
According to an article published on weight control by the New York Times, people who are obese or overweight tend to eat more of high fat foods packed with calories to satisfy their hunger.
Foods with high volume tend to be laden with unhealthy fats, oils, carbohydrates, salt and cholesterol. So when people consumed these types of foods, they would eat more or multiple times to satisfy their food requirement. And as you can guess, these foods would be packed with tons and tons of calories which eventually don’t help you in weight loss after all.
And so, the best way is to replace these high calorie foods with lots of fruits because the water and fiber in them will make you feel full, all while providing a low calorie count with high nutritional value.
Furthermore, a research conducted by Environmental Research and Public Health Journal on the effect of fruit intake on people concluded that fruits had a direct effect and the people were more likely to be full or satiated before their meals.
1. Nutritional And Health Benefit:
Fruits are generally known to be beneficial for our health in all ways. It lowers our chances of serious diseases and strengthens our immune system. One of the hidden benefits of some fruits is that they can speed up our metabolism which can aid weight loss immensely.
The best thing is that they are low in calories while still giving you all the basic nutrition your body needs.
Fruits Exceptionally High in Nutritional Value:
1. Grapefruits. According to Medical News Today, it is the fruit most associated with weight loss. It is an excellent source of vitamin A and C as well as being known for burning stomach fat.
4. Citrus fruits such as oranges and lemons. (Lemons are known for fat burning!)
Long Term Weight Maintenance
This is one of the added benefits of fruits that is going to help you in the long run. Fruits not only help us lose weight, they also help us to sustain that weight. If you consume them properly, they will definitely prevent you from gaining back those extra pounds.
For this, we need to set up our meal and eating plan to always include a regular intake of fruits. The phrase “you eat what you can see” is absolutely true here. After losing some weight, instead of going back to our usual high fat and high carbohydrate snacks and food items, we should stick to fruits which are going to be beneficial both for our health and our weight. Moreover, replace the foods with high levels of cholesterol with fruits as well.
3. Fruits Are All Natural Sugars.
Natural sugars are quite different from the added sugars you’ll find in sweet items. These are processed and artificial sweeteners and they are loaded with huge amounts of glucose and fructose. These are typically found in fruit juices, candy and canned fruits.
These natural sugars, if consumed in large amounts, eventually lead to heart diseases, obesity and other health issues. And so Healthline tells us that while these processed sweets have large amounts of fructose, whole fruits actually have a very small value.
As a result of misguided information, people think fruits contain a lot of unhealthy sugar and they cut it out of their diets completely when in reality, fruits have a very small value of sugar which is not harmful as compared to the artificial ones.
Effect Of Fruits On Weight Loss:
High and increased intake of fruits shows great improvement in weight loss. A study published in a research journal article observed 80 overweight and obese Brazilian adults.
It conducted the experiment of giving them high doses of fruits and vegetables and at the end, their result concluded that a high intake of fruits would help avoid weight gain in overweight adults.
This shows that when the weekly consumption of fruit throughout the day is increased or sufficiently high, it has a direct effect on the overall weight loss.
The intake is increased as people are recommended to snack on fruits to keep themselves satiated and the result is that the majority of people have been found to eat less in their next meal, claiming they were “too full”.
Effects of fruits on Body Mass Index:
Fruits have been found to have a defined outcome on Body Mass Index (BMI) as judged and concluded by the research that selected 77 people were selected as subjects and the diet was wholly fruits and vegetables based. However, only fruits showed a direct relationship with the people’s BMI and waist circumference in a group of obese and overweight dieters.
When to not eat fruit for weight loss:
Fruit does not equal fruit juice. Artificial or processed fruit juices found abundantly in the market are simply a no for weight loss because they contain a high amount of sugar which is not healthy, even in regular consumption.
However, even naturally prepared fruit juice is not that beneficial at all. When the juice from the fruit is extracted, all the fibre is left behind and the procured juice only gives you a concentrated and high dose of calories and sugar.
Basically, all the fibre that is helpful is taken away and only the sugar remains. And sugar will definitely not help you in weight loss. Therefore, drinking large amounts of fruit juice has been associated with obesity so it is recommended to eat whole fruit for the maximized benefit.
Dry fruit? Also not that beneficial. Dried fruit is not preferred in weight loss for a similar reason as well. The thing great about fruits is that they contain high amounts of fiber and water and those provide the most help in weight loss as they fill you up and curb your hunger.
Dry fruit is the same as regular fruit, minus all the water content. So one way or another, you won’t be getting the necessary amount of water and fibre needed to fill you up.
Leaving behind the concentrated fibre, it will provide more vitamins and minerals but unfortunately, according to Healthline, this means you would be consuming more sugars and calories as well because without all that water, the calorie value will increase. It’s best to consider dry fruits as foods you should be avoiding.
If you’re on a Ketogenic or Low carb diet, these fruits may not be suitable for regular consumption. Although fruits are low in calories, they still contain fats and carbs. So if you’re trying to cut out carbs completely then you may need to avoid these fruits.
Limit your intake of fruit if you are fructose intolerant. Fruits contain a good amount of fructose and according to healthline, while this amount won’t seriously harm the majority of the people, it can affect your health if you have fructose intolerance.
High amounts of fructose can cause nausea, bloating, abdominal pain, diarrhea and chronic fatigue. Thus, it is recommended to limit your intake of fruits which contain the highest value of fructose just to be safe.
Fruits that have the highest dosage of fructose: (avoid large quantities during weight loss)
- Dry fruits
Bonus tip: you can substitute these fruits with limited quantities of avocados, bananas, blueberries, rhubarbs and oranges.
So, now you know whether fruits are beneficial or not. We’d recommend you to go ahead and include fruits in your diet plan because it is a very healthy and natural way to curb your cravings.