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Fruit Diet For Weight Loss: A Healthy Basket

by | May 4, 2024 | Weight loss | 0 comments

fruit diet for weight loss

Introduction

If you are searching for a ‘fruit diet for weight loss’ on Google, it is evident that you are trying your best (in every possible way) to lose your excess fat! You are not alone; we are with you! 

It may be hard to believe, but the fact is that obesity rates among adults have doubled and among children and adolescents have quadrupled since 1990. Yes! A shocking statistic has revealed that more than 1 billion people worldwide are obese! 

But is a fruit diet a magic bullet to shed those extra pounds? Not really! Though it can aid in your weight loss journey, it is not entirely reliable! But since it is one of the sustainable and natural healthier alternatives that supports your weight loss process, it is worth a shot to try!

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In the following paragraphs, we will look into the topic in detail. 

How Does Fruit Diet Aid in Weight Loss?

Who doesn’t like fruits? These nature’s gifts to our health are packed with various nutrients that help us lose weight. 

  1. It has high fibre content: Do you know that fruits are a rich source of dietary fibre that promotes satiety and slashes hunger, thus reducing calorie intake? Yes! Fibre-rich fruits keep you full and limit your overall food consumption.
  2. It has low calories: What makes fruits an ideal choice for weight loss is their low-calorie density. So it’s a win-win situation here since you can have a significant volume of fruits that keep you full, but without crossing your daily calorie needs. 
  3. Nutrient density: The essential vitamins, minerals, antioxidants and other crucial nutrients necessary for your overall health- fruits have them all! The nutrient density in fruits supports your body’s functions, boosts metabolism and promotes a sense of well-being while keeping you in shape.
  4. It has high water content: We all know that water contributes to weight loss. But if you are fed up with gulping H20, you can always look up to, fruits. Certain water-rich fruits give you a feeling of fullness and reduce your appetite. 
  5. It has natural sugars and promotes satiety: Do you have a sweet tooth? Do you crave sweets all the time? Well, excess sugar in sweets can spike your blood sugar levels and have a high obesity risk. But fruits have natural sugar. So, daily fruit consumption can contribute to weight management and overall health. 

What are the fruits that aid in weight loss?

Here is the catch! You have to be carefully considerate when it comes to choosing fruits for weight loss diets. Not all fruits help with weight loss. You have to look into their nutrient profiles and make a wise decision. 

1. Berries (Strawberries, blueberries, raspberries, blackberries): Berries are rich in fibre, and antioxidants and are low in calories. So, it is the best option to intake, if you are planning your fruit diet. 

A cup of strawberries offers 3 grams of fibre and 50 calories, while a cup of raspberries provides 8 grams of fibre and 65 calories. So, research is a must, if you are looking to implement fruits into your daily diet. 

2. Citrus fruits (Oranges, grapefruits, lemons, limes): Rich in Vitamin C, which supports immune function and helps burn fat more efficiently, citrus fruits are also high in fibre and water content. 

One medium-sized orange provides 3 grams of fibre and 65 calories, while a half grapefruit provides 1.4 grams of fibre and has high water content to keep you hydrated, thus avoiding unnecessary snacking. 

3. Apples: An apple a day keeps your fat away- is the new gen idiom! Rich in fibre, pectin, antioxidants and water, having an apple keeps you feeling satiated and full. Since apples are available all year long, they are great for snack options on busy days. 

A medium-sized apple provides 40 calories, 4 grams of fibre and 5 grams of simple, natural sugars. 

4. Bananas: It is a good source of potassium, fibre and resistant starch. Having bananas as snacks helps you refrain from having foods that are highly processed and make you gain weight. 

One medium-sized banana provides 100 calories, 3 grams of fibre and 27 grams of carbohydrates. 

5. Avocados: Many mistake avocados to help gain weight because they are high in calories. But the thing is the healthy monosaturated fats, fibre and potassium content overall support the weight loss goals. 

One whole avocado provides 250 calories, 12 grams of fibre, and 12 grams of healthy fats, making it suitable for in-between meals. 

6. Melons (Watermelons, cantaloupe, and honeydew): Another set of hydrating fruits that are perfect if you are in the process of losing weight. 

These fruits are low in calories, have rich water content and are perfectly refreshing on hot summer days when you get tired easily and your body expects food. You can eat them directly as snacks, blend them into smoothies, or use them in salads for a nutritious boost (of course, without gaining weight!)

How to follow a fruit diet for weight loss?

Now that you know which fruits you have to pick up, let’s see the ways how to incorporate them into your diet. 

#Step 1: Be wise, choose wisely!

Choose fruits that are high in fibre, low in calories and nutrient-loaded. Avoid fruits that are high in sugar, like mangoes and pineapples. Always prioritise quality over quantity, when it comes to fruit dieting. 

Increase the intake of fresh, whole fruits instead of dried ones and fruit juices that can be loaded with added sugars. Make sure to include colourful fruits in your diet that have a whole lot of nutrients. 

#Step 2: Plan your plate!

When you are on a fruit diet, fruits should be the star of your meals and snacks. You can start your day with a fruit-filled breakfast, like a fruit smoothie or a bowl of mixed fruit and yoghurt and for lunch, you can have a colourful salad. 

For snacks, you can have fresh fruits topped with nuts & seeds, etc. If you are having sweet tooth, you can have baked apples, fruit-stuffed sandwiches, or some fruit desserts. 

#Step 3: Be mindful of the portion!

Just because you are eating fruits, it doesn’t mean you can cross the limit. Always remember that 28 grams of fibre and 1500 calories are ideal for intake per day if you are planning to lose weight. 

It is always better to measure what you eat so that you can keep track of what you put inside your body. 

#Step 4: Get creative!

Following any kind of diet can get boring at some point and one should stay consistent to meet their weight loss goals. It is no different with a fruit diet too! So, to stay consistent, you should get creative with your fruit consumption. 

You can try experimenting with different flavour combinations, try fruits that you have never tasted before, and feel free to incorporate fruits into your favourite recipes. You can blend them into your smoothies, bake them for desserts, or top them over yoghurt- the possibilities are endless!

#Step 5: Stay hydrated!

When on a fruit diet, one might think that drinking plenty of water is unnecessary. But the fact is, in addition to your hydrating fruits, you should also drink 8 glasses of water. If you sweat heavily or you’re active, our suggestion- drink even more. 

Never ever compromise your water intake!

Overcoming Obstacles:

Fruits are simple, but when it comes to a fruit diet, it is not a bed of roses without any challenges. You will encounter obstacles in between and we will tell you how to overcome them. 

#1 Cravings are real! 

When you are on a fruit diet, you may crave unhealthy snacks or processed foods in the beginning. But stay consistent on your goal, and combat the cravings strike by having various colourful fruits. 

If you have a sweet tooth, go for naturally sweet fruits like berries, grapes, or mangoes, so that you satisfy your sweet cravings without derailing your progress. 

#2 You will be smitten by processed foods! 

You will come across processed foods, and we understand that it might be hard in the beginning to avoid. 

Having self-control, staying on track, and continuing to eat whole, unprocessed foods as much as possible, helps you achieve you goal. Always opt for fresh fruits over canned or packaged varieties, and prepare your meals at home using the freshest ingredients you have, instead of ordering from outside. 

#3 You might find it difficult to balance nutrient intake!

Though fruits are loaded with vitamins, minerals, and antioxidants, they are not the only thing your body needs. Food has to be diverse and ensure your body is getting enough nutrients by including nutrient-dense foods in your diet, such as vegetables, lean proteins, whole grains, and healthy fats. 

Here’s a sample fruit diet menu! 

  • Breakfast: For a great start to the day, have a refreshing smoothie made with spinach, kale, banana, pineapple and coconut water.
  • Mid-morning snack: Have a bowl of mixed berries topped with Greek Yoghurt and a drizzle of honey.
  • Lunch: Enjoy a colourful salad made with mixed greens, cherry tomatoes, cucumber, bell peppers, avocado, grilled chicken breast, and a citrus vinaigrette. 
  • Afternoon snack: What about a handful of sliced apples or bananas and for a fancy touch, an almond butter dip? Doesn’t it sound like a satisfying pick-me-up?
  • Dinner: End your day with a stir-fry with tofu, broccoli, bell peppers, snap peas, carrots, and pineapple served with brown rice. 

Why do we say a fruit diet alone cannot help you with weight loss?

While a fruit diet can aid in losing weight, it cannot be completely relied upon. We will give you the reasons why. We know that it can cause nutrient deficiencies, but what else?

  • Digestive issues: When you start consuming a fruit-heavy diet, your digestive system may experience a slight discomfort since it is not used to high-fibre foods all at once. You may experience issues like bloating, diarrhoea, gas, and constipation.  You should always listen to your body’s cues and stop when the discomfort increases. To prevent digestive issues, do not forget to drink water. 
  • Blood Sugar Management: Though fruits have natural sugars, they can still affect blood sugar levels. If you are a diabetic or an individual with insulin resistance, it may not be suitable for you. 
  • Individual variability: Just because someone you know is following a fruit diet, that doesn’t mean that you should follow it, too. You must understand that everyone’s body is different, and what works for one person may not work for others. 

It is always recommended to talk to wellness experts, dieticians, or healthcare professionals before starting a fruit diet.

If Not A Fruit Diet, How Else Can You Lose Weight?

Though a fruit diet supports your weight loss journey, you cannot rely upon it entirely to shed those extra pounds. It is not practical, and if you have a busy schedule, dieting can be difficult, too. 

So, what really helps you lose weight that is permanent, safe, fast, healthy, and sustainable? 

Answer: Scientifically proven treatments can help with weight loss!

This is where VeCura Wellness steps in…

Approach VeCura Wellness For Safe, Healthy, And Non-Invasive Weight Loss!

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Our wellness experts use advanced technologies and machines to target stubborn fat without the need for invasive surgeries and downtime. They suggest personalised treatments after analysing your body and hearing out your concerns in a one-on-one consultation. 

VeCura Wellness understands each body is different and suggests treatments after a complete examination. Their treatments for weight loss include

  • Ultrasound TherapyHelp reduce weight through focused ultrasonic energy by destroying fat cells. 
  • Premier Plus Weight Loss Plan- This comprehensive weight loss plan combines radio frequency, infrared light, ultrasound and heat therapy to help people lose weight. 
  • PPC- Using advanced infrared light technology to target stubborn fat cells under the skin that helps reduce weight. 

If you are planning for weight loss, inch loss or body contouring, do not complain that nothing is working. The wellness experts and dieticians of VeCura Wellness can help you meet your goals. Visit the clinic today and vouch for a new, fit you! 

Conclusion

A fruit diet for weight loss is a simple and sustainable way if you are struggling to lose those extra pounds. But as you know, it cannot be trusted entirely. You should understand your body and talk to healthcare professionals to know what works for you. 

At VeCura Wellness, the wellness experts and dieticians study your body entirely and suggest treatments and diet plans that suit you, according to your concern- weight loss, inch loss or body contouring. 

So, stop waiting and take charge of your body now. Cheers to a fruitful journey ahead!

Note: To explore more engaging content and stay connected, feel free to visit VeCura Wellness YouTube channel for exciting videos, insightful discussions, and much more.

Frequently Asked Questions (FAQs)

1). Can I lose weight only by eating fruits?

Losing weight solely by eating fruits can be challenging since there will be a nutrient deficiency. So, it is always better to maintain a balanced diet for overall health care and sustainable weight loss. 

2). Which fruit is good for weight loss?

Though there is no one special fruit that can help with weight loss, you can include berries, citrus fruits like oranges and grapefruits, apples, bananas, melons and avocados in your diet. The simple rule is to choose fruits that have high fibre, low calories, and high nutrient-dense properties. 

3). What happens if I eat only fruits for 3 days?

If you eat only fruits three times a day for three consecutive days, it may lead to nutrient deficiencies, inadequate protein intake, and potential digestive issues. These concerns arise because of a lack of overall required nutrients for your body. 

4). How do I start a fruit diet?

You should start by selecting a variety of fruits, focusing on their fibre-rich, low-calorie options, incorporating them into your every meal, and gradually replacing processed snacks with fresh fruits. 

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