Can i lose weight on fruit diet

Making fruit a daily staple in your diet can offer many health and nutritional benefits—it's why federal guidelines recommend that adults eat at least 1½ to 2 cups of fruit per day. For some, an added benefit might be that fruit can actually help with weight loss. Yes, fruit contains carbs and naturally occurring sugar, but fruit can still be a vital part of your weight loss journey. The key is to eat it strategically.

Truly, there aren't any specific fruits that can be singled out as the best choices for weight management. That's because a variety of fruits—all fruits—in moderate portions can aid in weight loss.

Natural substances in fruit—including vitamins, minerals, antioxidants, fiber, and prebiotics—are incredibly good for you not only in terms of protecting against chronic diseases but also for managing your weight. Even if you eat plenty of veggies, skipping fruit means missing out on the unique antioxidants they provide.

Research has even shown a connection between fruit intake and weight loss. One older study found that, among adults who were overweight or obese, those who ate more fruit experienced greater weight loss than those who didn't. Another study, which followed more than 130,000 adults over 24 years, found that consuming fruit was associated with improved weight loss over time.

Just try to fit in a variety of fruit to expose your body to the broadest spectrum of nutrients and antioxidants. In my opinion, no fruit is off-limits if you're thinking about the amount and timing.

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Just because fruit can help with weight loss doesn't mean you can eat it in unlimited amounts. Fruit does contain carbohydrates, and the job of carbs is to fuel the activity of your cells. When you eat more carbs than you can burn after a meal or snack, even from fruit, the unneeded surplus can either feed existing fat or plump up fat cells.

For this reason, your total carb intake, including fruit, should correspond to your fuel demands, which are based on your height, ideal weight, sex, age, and physical activity level. Most of my women clients can afford to eat two servings of fruit per day (more if they are taller or more active), with one serving being one cup or one piece about the size of a baseball.

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Since the carbs in fruit help fuel activity, when you eat fruit matters too. Downing a huge bowl of grapes late at night, while you're watching TV or scrolling through social media (when your fuel requirement is low), doesn't make a lot of sense. Instead, build fruit into the meals and snacks you consume before your more active hours of the day. For many of my clients, that may mean eating a small banana 20 or 30 minutes before a workout or eating berries with breakfast before heading to work, and then pairing an apple with almond butter in the afternoon to help power through the rest of the day.

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The link may be because fruit can help boost satiety, satisfy a sweet craving, and decrease your desire to dig into goodies like candy or baked goods. Fruits also tend to replace higher-calorie treats, whereas veggies tend to be add-ons. In other words, you're much more likely to choose an apple rather than a piece of broccoli in place of a cookie; and that swap can help you limit total calories and avoid added sugars, the real culprits when it comes to weight gain.

As for sugar, even the strictest guidelines from groups like the American Heart Association and World Health Organization don't lump the sugar from fresh, whole fruit in with added sugar, the refined type used to sweeten foods (think sweetened almond milk or the spoonful of sugar you add to your morning coffee).

That's because the naturally occurring sugar in fruit is much less concentrated and is bundled with water and a number of key nutrients. For example, one whole orange provides about 17 grams of carbs, about 12 of which are natural sugar. But it also supplies fluid, 12% of your daily fiber needs, and nearly 100% of the recommended amount of vitamin C, along with B vitamins, potassium, and substances like hesperidin, which has been shown to help lower blood pressure, cholesterol, and inflammation.

Compare that to 1 tablespoon of table sugar, which contains 16 grams of carbs and no nutrients. Essentially, whole, fresh fruit, and added sugar don't belong in the same category.

Bottom line: fruit is incredibly nutritious and not inherently fattening. Its impact on your weight depends on when you consume it and how much of it you eat. Banishing fruit completely can backfire on weight loss and negatively impact your overall wellness. Instead, strike the right balance to reap all the benefits of fruit and still achieve your slim-down goals.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

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When setting yourself any weight loss goal, there are a number of factors to bear in mind as well as your fitness regime. Exercising correctly will help massively towards shedding unwanted fat but it will all be for nothing if you’re not eating healthily. At Ripe London we provide you with bespoke home fruit deliveries ensuring you always have a tasty choice of options to turn to.

Health experts agree that a diet rich in fruit and vegetables is the way forward for weight loss. Not only does fruit contain fewer calories and sugar than sweet treats, but it comes with a host of vitamins, which can increase your energy, cognition and general health. But like all food types, some are better than others.

The following is a comprehensive list of the best and worst fruits to eat for weight loss. Remember though, just because a fruit appears in our ‘worst’ list doesn’t mean that you should eliminate it from your diet. Their high sugar content makes them a delicious yet less ideal option for weight loss compared to the ‘best’ fruits. Unlike sugary snacks however, the ‘worst’ fruits have a host of health benefits, some of which are discussed below.

Worst Fruit for Weight Loss

Bananas
Bananas are a great replacement for a pre-workout energy bar which is why you often see professional tennis players snacking on them in between games. Bananas are filled with fibre and potassium, the former helping digestive health and the latter functioning as an electrolyte. However, with 14 grams of sugar in a medium sized banana, it may not be the best option when cutting weight.

Mango
Mangos are one of the most commonly consumed fruits in the world. They are high in vitamins A and C, making them great for healthy skin and hair. They also have anti-ageing qualities and have been proven to lower the chances of breast and colon cancer. Their sugar content is very high though, reaching nearly 31g per mango. Fortunately, mangos are quite large so you can slice or share to lower your sugar intake.

Grapes
Grapes are an easy and tasty snack. Their skins contain antioxidants such as quercetin and resveratrol, both of which have been shown to reduce the risk of heart problems. These antioxidants also combat low-density lipoprotein or ‘bad’ cholesterol and are great for those looking to lose weight and lower cholesterol. One cup of grapes, however, can contain up to 15g of sugar so they are best used sparingly.

Pomegranate
Pomegranates contain many of the vitamins found in mangos and can therefore reduce the risk of heart problems. Various studies have been done into the pomegranate’s impact on physical performance. One such study, found that consumption before exercise can increase performance in athletes. But consider that one pomegranate contains up to 39g of sugar so, to get the most from the fruit, eat one prior to a workout.

Apples
Apples have a number of health benefits that make them ideal for weight loss if used in moderation. Their high fibre and water content makes them a filling fruit and popular snack. However, a medium sized apple has a surprisingly high sugar content of 19g, making it the final inclusion of the ‘worst’ fruits for weight loss.

Best Fruit for Weight Loss

Blueberries
Blueberries are known as a superfood due to the long list of health benefits associated with them. They are one of the richest fruits for antioxidants and as a result have anti-aging and anti-cancer qualities. Blueberries are also amazing for physical performance. They help dilate blood vessels, allowing oxygen to travel through the body more efficiently, and also reduce muscle fatigue after a workout.

Watermelon
While watermelons are high in sugar, it’s very unlikely you’d eat a full one due to its size. This fruit is 82% water and the benefits of being well hydrated should not be overlooked. Watermelon is great for weight loss as a result of this. As well, watermelon is a delicious, sweet snack and will satisfy cravings that may otherwise have been sated by chocolate or sweets.

Lemon
Lemons are very low in sugar but high in vitamin C. They are recommended to reduce the risk of arthritis as well as heart problems. Although eating a whole lemon would be difficult, its zest or juice can be added to almost any meal to add flavour. Lemon water is also more filling than regular water due to the lemon’s high pectin fiber content, making it great for weight loss.

Guava
Guavas are a sort of nutritional cosmopolitan in that they contain a good mix of vitamins. They are high in vitamin A in particular which promotes eye health and can improve sight. Three ounces of guava only contains around 4.5g of sugar too, meaning you can enjoy a good portion before it would negatively affect your weight loss goals. Guava also helps the body maintain its metabolic rate and is a good source of copper, a deficiency that can cause thyroid hyperfunctions. This makes the fruit a good addition for those who experience weight gain as a result of thyroid problems.

Grapefruits
Studies into grapefruit and weight loss make for interesting reading. One such experiment showed that grapefruit can significantly improve weight loss. Over a twelve week period, participants who ate three portions of fresh grapefruit per day lost 1.6kg whereas the control group, who were given placebos, lost only 0.3kg. It also contains many of the antioxidants mentioned above as well as lycopene, which is especially effective in reducing the risk of prostate cancer and the symptoms of common cancer treatments.

In conclusion, none of the fruits listed above are actually bad for you. Just because a fruit has a high sugar content doesn’t mean it should be ignored. Sugars found in fruit work differently for the body than added sugars in sweets, cakes and biscuits.

Fruit contains a molecule called fructose which drastically affects how the sugar is metabolised within the body. Because the sugar is encased in fibre, it is absorbed by the liver more slowly. Added (or processed) sugar, by contrast, is absorbed quicker than the body is naturally able to, which is why it is converted to fat.

This means you don’t have to worry too much about treating yourself to any of the ‘worst’ fruits for weight loss, as they are still great for your health and a fantastic alternative to anything containing processed sugar. But if you are keen to lose weight as quickly and efficiently as possible, focus on the ‘best’ fruits listed above.

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Most people understand that diet affects your weight and physical appearance. It is possible, however, that you’re depriving the most important part of your body, the brain, if you’re avoiding certain foods. And this can have a significant effect on brain function.

Dr Lisa Mosconi sums up research into diet and brain function simply: ‘If your job depends on your brain, then it depends on your diet’. Mosconi goes on to say that a person’s diet doesn’t just affect their working performance. It also impacts thought, action, behaviour and emotion.

This means that the benefits of having a healthy brain go beyond business and employment. A healthy brain can improve your mood, motivation and problem solving skills. Consider this, the brain is 80% water and when dehydrated by just 2% will begin to shrink and slow, affecting attention and memory. Similarly, not giving your brain the nutrients it needs will lead to decreased cognitive performance.

With this in mind, this article will provide the reader with a detailed list of 7 foods that are good for your brain.  

1. Fish

Firstly, and a familiar brain-food, is fish. Salmon, mackerel and other fatty fish are the best for cognitive function due to their unique nutritional contents. The main components that help the brain are omega-3 fats (for general brain function), choline (for forming memories) and vitamins B6 and 12 (for maintaining the nervous system).

In a separate study, Mosconi found that people who eat fish just once a week are 70% less likely to develop Alzheimer’s in later life, with Omega-3 being the most prevalent nutrient. For vegans, don’t panic. There are a number of alternative sources including seeds, olive oil, almonds (see below) and more.

2. Spinach

Along with other dark or leafy greens, spinach is an excellent choice for brain and body function. Research has shown that those with higher levels of homocysteine were at greater risk of developing alzheimer’s disease. High homocysteine levels are attributed to a low intake of folate and vitamin B12, both of which are found in spinach and leafy greens.

When it comes to your brain, B12 plays a more important role than you might think. It is used to maintain sheaths that cover the central and peripheral nervous system and ensures a fast nerve-impulse transmission. Spinach is also one of the best vegetables for protein and is often included in ‘super food’ lists.

3.  Blueberries

Another ‘super food’ that makes it into this brain-boosting list are blueberries. They are frequently revered for their effects on physical performance and high levels of cancer-fighting antioxidants. But blueberries do even more than that!

An experiment into alzheimer’s was conducted on aging rats and showed that those who were fed blueberries displayed increased short-term memory and motor-skills. The research was expanded to human trials and found that ‘consistent supplementation with blueberries may…forestall or mitigate neurodegeneration’. This means that middle-aged readers should seriously consider adding blueberries to their diet.

4.  Raisins

Dried raisins are an easy and beneficial snack to eat throughout the day. They are filled with boron, a nutrient that is advantageous for energy levels, bone and muscle health, the immune system and the brain.

In a similar study to the previously mentioned, just 3.2 milligrams of boron was found to increase the attention and memory of participants by up to ten percent. Raisins are considered one of the healthiest snacks you can have, but it isn’t the only source of boron. Apples and nuts are also rich in the nutrient and can improve brain function.

5.  Broccoli

Broccoli is another vegetable that usually finds itself on healthy food lists. As well as having a relatively high protein content, broccoli also contains a plant pigment called lutein, which has been linked to ‘crystallised intelligence’.

Psychologists split intelligence into two types; fluid and crystallised. Fluid intelligence is the ability to solve new problems, independent of any knowledge from the past; while crystallised intelligence is used to solve problems based on memory and experience. Research shows that lutein can reduce the risk of Alzheimer’s disease because of this.

6.  Almonds

As mentioned earlier, almonds contain omega-3 which benefits general brain health. However, almonds have another nutrient that helps brain function.

Vitamin E is an antioxidant which has been found to decrease cognitive decline in later life, including attention and memory. Almonds are also filled with B vitamins and fatty acids, which can lower cholesterol and the chances of high blood pressure.

Almonds provide a combination of Vitamin E, magnesium, potassium and calcium, which is proven to increase testosterone production. This is especially useful for middle-aged men as testosterone levels begin to drop due to a hormonal change known as andropause (similar to menopause).

7.  Raw cacao

Raw cacao is another food that can help your body. For the brain, raw cacao has been shown to be beneficial in the following ways: protection (encouraging proteins that protect nerves) and growth (producing another protein that is used to grow and repair damaged nerves).

High-flavanol cacao also dilates the blood-vessels, increasing blood flow to the brain and body. This effect is shared with blueberries and is part of the reason they are considered to be a ‘super food’.

These seven foods are hugely beneficial and can certainly be good for your brain. Research into the effects of their contents shows that they can lower the risk of mental degeneration in later life as well as improve short-term cognitive function. It is important to remember that regardless of what you eat, if your brain is dehydrated then it will not function to its full capability. So make sure that while you’re filling your diet with brain-healthy foods, you are also drinking plenty of water.