Fruit Diet for Weight Loss: Is it Effective? How to Follow?

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:

• Acidic fruits such as oranges, tomatoes and berries (cranberries, raspberries, etc.).
• Sub-acidic fruits such as apples, cherries, apricots.
• Melons of all types.
• Vegetable fruits such as cucumber, peppers, olives, etc.

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
• Grains
• 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.