It is well known that fruit is one of the basic components of a healthy diet.
It is full of vitamins, minerals, antioxidants and fiber. Fruit consumption is even associated with a reduced risk of heart disease and diabetes.
However, it contains more natural sugars than other foods, such as vegetables. For this reason, many people question whether the fruit is suitable in the diet for those who want to lose weight.
This article will explain the effects of fruit on your weight and answer the question of whether you lose weight with fruit or, conversely, gain weight.
The fruit is low in calories and high in nutrients
Fruit is a nutrient-rich food, which means it is low in calories but high in nutrients such as vitamins, minerals and fiber.
One large orange can exceed the daily dose of vitamin C, which is extremely important for our immunity, by up to 163%.
On the other hand, a medium-sized banana will give you 12% of the potassium that your body requires daily, which helps regulate the activity of your nerves, muscles and heart.
The fruit is also high in antioxidants, which help protect the body from oxidative stress and can reduce the risk of certain chronic diseases, such as cancer and diabetes.
In addition, it contains fiber, which promotes regular bowel movements, improves bowel health and more satiety.
Thanks to its low calorie content, including fruit in your diet will help you reduce your daily calorie intake, but at the same time supply you with all the essential nutrients you need.
For example, one small apple contains only 77 calories, but provides your body with almost 4 grams of fiber, which is up to 16% of the amount you need to eat in one day.
Other fruits are similarly low in calories. For example, half a cup (74 grams) of blueberries contains 42 calories, while half a cup of grapes (76 grams) provides 52 calories.
Consuming low-calorie foods, such as fruit, to replace high-calorie foods creates a calorie deficit that is needed for weight loss.
A calorie deficit arises when you burn more calories than you take in. This forces the body to consume stored calories, mostly in the form of fat, which causes weight loss.
Instead of high-calorie sweets, biscuits and chips, prefer fruits that significantly reduce calorie intake and promote weight loss.
Fruit consumption accelerates weight loss
Several studies have found an association between fruit consumption and weight loss.
A large study looked at 133,468 adults over a 24-years. As a result, fruit consumption caused greater weight loss. Apples and berries seem to have had the greatest effect on weight .
Another smaller study in 2010 found that more obese people on a diet based on increased fruit consumption experienced greater weight loss.
Fruit contains a lot of fiber, which is often associated with increased weight loss.
One study followed 252 women over 20 months and found that those who ate more fiber had a lower risk of weight gain and body fat than participants who ate less fiber.
Another study showed that participants who took fiber supplements experienced a reduction in body weight, body fat, and waist circumference compared with those in the control group.
Fruit is an essential component of a complete diet, thanks to which you lose a lot of weight.
One small study found that participants who ate a complete plant-based diet had a significant reduction in body weight and blood cholesterol compared with those in the control group.
These studies show a link between fruit consumption and weight loss, but this does not necessarily mean that one causes the other.
Further studies are needed to find out how much fruit can affect the weight.
The fruit contains natural sugars
The natural sugars found in fruits are very different from the added sugars that are commonly used in processed foods. These two types can have very different health effects.
Added sugar causes a number of potential health problems, including obesity, diabetes and heart disease.
The most common types of added sugar are two simple ones called glucose and fructose. Sweeteners such as table sugar and high fructose corn syrup are a combination of both types.
The fruit contains a mixture of fructose, glucose and sucrose. When consumed in large quantities, fructose can be harmful and can contribute to problems such as obesity, liver disease, and heart problems.
Because of this, many people who want to eat less sugar mistakenly believe that they must exclude fruit from their diet.
However, it is important to distinguish between a huge amount of fructose in added sugars and a small amount in fruit.
Fructose is only harmful in larger quantities, so it would be very difficult to consume as much fruit as would be harmful to you so far.
In addition, the high content of fiber and polyphenols in the fruit reduces the increase in blood sugar levels caused by glucose and sucrose.
When it comes to health or weight loss, the sugar content of fruits is not a problem for most people.
The 14 Best Fruit for Wight Loss
Before you indulge in fruit, you have to know which ones to choose. Some fruits have a high calorific value and a high glycemic index (IG). The lower the IG glycemic index number, the lower the processing time, the lower the amount of calories stored in body fat. Therefore, if you lose weight, prefer fruits suitable for weight loss, ie with an IG lower than 40.
- gooseberry,
- peaches,
- black and red currants,
- cherries,
- grapefruit,
- pears,
- apples,
- blueberries,
- blackberries,
- raspberries,
- strawberries,
- apricots,
- oranges,
- plums
