Fruits undoubtedly have multiple health benefits for your body, but can they help you lose weight? Read on to learn how to follow a fruit diet for weight loss.
Move over keto, there’s a new trendy diet in town! The only-fruit or fruitarian diet is all the rage among weight watchers these days. The fruit diet for weight loss is exactly what it sounds like, a diet made up of just fruits and nothing else. So what is it anyways? Does this diet actually work? Does it have any drawbacks? In this blog, we try to answer all of these questions and more.
Are Fruits Good for Weight Loss? What are the Benefits?
Fruits are a natural and healthy source of simple and complex carbohydrates, along with other essential nutrients like vitamins, minerals and antioxidants. The antioxidants and fibre content in fruits play a major role in promoting weight loss. Not only weight loss, but regular consumption of fruits can also reduce the risk of developing chronic conditions such as Type 2 Diabetes, high blood pressure and heart diseases.
Some of the benefits of having fruits for weight loss include:
1. Low Calorie and High Nutrient Content
As mentioned previously fruits are a nutrient-dense source of vitamins and minerals along with high fibre content, while being low in calories at the same time. Also, the antioxidant content of fruits can help protect your cells against oxidative stress and further lower your risk of developing chronic conditions such as Type 2 Diabetes and heart diseases, as excess body weight and obesity are a major risk factor for these conditions.
2. Promote Fullness
Fruits have a high water and fibre content which makes them filling for your stomach. This is because fibre takes some time to digest, which slows down and reduces the release of carbs and sugar into your blood.
Fibre can also absorb water and swell up, promoting the feeling of fullness for a longer period of time. Thus, fibre can help curb your appetite and calorie intake, leading to weight loss.
3. No Added Sugars
Fruits, unlike processed foods, contain no added sugars. Added sugars can increase your risk of developing obesity by causing insulin resistance in your cells. Added sugars are also high in empty calories, which can destabilise your blood sugar levels, leading to cravings and hunger pangs. Though fruits have a high natural sugar content, the calories in them are nutrient-rich. Thus replacing added sugars with fruits can help you lower your chances of developing obesity while satisfying your sweet tooth.
What is Fruit Diet for Weight Loss?
The fruit diet or fruitarian diet is a vegan diet in which you need to restrict yourself from the consumption of any animal products such as dairy (milk, curd, cheese), eggs, etc. It mainly includes raw fruits and may or may not include vegetables, dried fruits, nuts and seeds, depending on the variation of the diet you are following. Cooked foods are to be avoided in a fruit diet, be it cooked fruits, vegetables or grains.
There may be different iterations of the fruit diet, depending on what and how you choose to consume it, like:
- A diet where you only eat fruits that drop from the tree and have not been picked.
- A diet where you avoid any consumption of nuts, grains and seeds.
- A diet where you fix timings for consumption of raw fruits, for instance, before noon or some time in the evening.
What is Included in the Fruit Diet Plan for Weight Loss?
Though all fruits are beneficial for your body in some way or the other, some of the best fruits you can include to make yours the best fruit diet for weight loss include:
What to Avoid in Fruit Diet Plan for Weight Loss?
When starting a fruit diet plan for weight loss, the transition from your normal diet may feel overwhelming. So start with a slow pace at first. Some of the foods you may have to avoid to effectively practice the fruit diet include:
- Animal or dairy products (eggs, meat, etc.)
- Processed foods (chips, biscuits, all kinds of junk food)
- Caffeine and alcohol
- Vegetables, cooked or raw
What are the Risks Associated With The Fruit Diet Plan?
While the fruit diet may be a great option for losing weight, it is a highly restrictive diet and may cause you to miss out on several other nutrients required for the overall functioning of your body. This is because no one food group has all the macro and micronutrients your body needs. Some of the risks associated with the fruit diet include:
- Fruits, though high in a lot of nutrients, lack some essential ones like healthy fats, omega-3-fatty acids, vitamin B12, protein, calcium, etc. Thus practising the fruit diet for a prolonged period of time can lead to nutritional deficiencies.
- Due to the extremely restrictive nature of this diet, your body’s metabolism may slow down and it may lead to your body entering a state of starvation. This may further lead to malnutrition if not addressed at the right time.
- You may experience symptoms such as fatigue, osteoporosis (due to lack of calcium), hairfall, poor immunity, weak muscles, low mood, etc. due to nutritional deficiencies.
- Due to the high sugar content, overconsumption of fruits may pose a risk to your health by worsening existing chronic conditions such as prediabetes, Type 2 Diabetes, PCOS, obesity, etc.
Don’t Have Time To Read?
- Fruits are a healthy source of carbs as they provide your body with the energy as well as many essential nutrients.
- Fruits are essentially packed with a variety of vitamins and minerals and also high in fibre which plays a major role in promoting weight loss. Regular consumption of fruits can also reduce the risk of developing chronic conditions such as Type 2 Diabetes, hypertension and heart diseases.
- Some of the benefits of having fruits for a weight loss diet include their low calorie-content, high nutrient content, promotion of stomach fullness and containing no added sugars that can be harmful for you.
- The fruit diet is a vegan diet in which you restrict yourself from the consumption of any animal products such as dairy, eggs, etc. It mainly includes raw fruits and may or may not include vegetables, dried fruits, nuts and seeds.
- Some of the best fruits for the best fruit diet for weight loss include acidic fruits (oranges, tomatoes, berries (cranberries, raspberries, etc.), sub-acidic fruits (apples, cherries, apricots), melons of all types and vegetable fruits such as cucumber, peppers, olives, etc.
- Some of the foods you may have to avoid to effectively practice the fruit diet include animal or dairy products (eggs, meat, etc.), processed foods (chips, biscuits, all kinds of junk), caffeine, alcohol and grains.
- While the fruit diet may be great for losing weight, some of the risks associated with the fruit diet include malnutrition, worsening of your blood sugar control and symptoms of malnutrition such as fatigue, osteoporosis, a weakened immune system, muscles, and bones and a low mood.
- Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.
Friendly Asked Questions
Yes, you may be able to lose weight by eating only fruits in your diet. However, it may not be safe to only consume fruits and avoid other foods as you may miss out on a lot of nutrients that are required in a balanced diet for the proper functioning of your body.
It is not possible to lose belly fat just by eating fruits. However, fruits as a part of a healthy and well-balanced diet along with exercise can help you lose fat. This is because of the rich antioxidant content in fruits, which can help shrink the size of fat cells in your body.
Yes, eating too much fruit can possibly lead to weight and also fat gain as fruits are essentially high in sugar content. Thus, it is best to limit your daily consumption of fruits to not more than two cups (350 to 400 g) per day.
A fruit-only or a fruit diet for weight loss is undoubtedly effective for weight loss. However, you might miss out on other nutrients necessary for a balanced diet, which may lead to nutrient deficiencies. It is best to consume every food in moderation and follow a proper balanced diet to get the required nutrition for the proper functioning of your body.
A fruitarian diet for weight loss has the following benefits:
-Fruits are a low calorie, low carbohydrate snack when compared to other options like processed or packaged foods.
-Fruits are packed with nutrients like vitamins, minerals and antioxidants that are good for your overall health.
-Fruits have a high water content, and most are rich in fibre which promote fullness and help you cut down on snacking or overeating.
-When compared to other types of diet like keto, low-carb or calorie-restricted diet, fruit diet is not as likely to cause nutritional deficiencies.