Eating fruit to lose weight: Is it beneficial or harmful?

Fruit has always been a part of a healthy diet. But recently, all-fruit diets have become more popular in the hope of weight loss. However, many people question their safety.

A fruit-only diet, also known as a vegan diet, allows you to eat raw fruit and excludes all animal products, including dairy.

This diet allows you to eat certain vegetables, dried fruits, and nuts, but in moderation.

“You can eat raw fruit or even cooked fruit for better digestion. It’s a plant-based diet, excluding any animal-derived foods or even grains, legumes, lentils and such ingredients,” explains Ayurvedic nutritionist Dimple Jangda (India).

In other words, most all-fruit diets involve eating raw fruit. While an all-fruit diet provides many nutrients, it is considered to carry a high risk of malnutrition, so it is crucial to discuss it with your doctor before starting such a diet.

Potential benefits of an all-fruit diet

Despite its limitations, it's undeniable that an all-fruit diet offers numerous health benefits, including:

Richfiber

Fruits like apples, raspberries, and pears are rich in fiber, an essential nutrient for digestion.

A study published in the International Journal of Nutrition, Food Safety and Public Health showed that dietary fiber helps prevent digestive disorders. A high-fiber diet also helps lower cholesterol levels and regulate bowel movements.

Supportlosing weight

Fruits are generally low in calories, high in water and fiber, all of which help you feel fuller for longer. A study published in the Journal of Nutrition showed that fiber may help with weight loss.

Another study published in the Journal of Obesity and Metabolic Syndrome also acknowledges this. However, eating only fruit can also lead to muscle loss, which could be a problem.

Keep yourself hydrated.

Many fruits are rich in water, helping to keep you hydrated throughout the day. According to Nutrition Reviews, incorporating water-rich foods into your diet helps maintain healthy skin and overall bodily functions.

Nutrient-rich diet

Many fruits are rich in essential nutrients, including minerals, antioxidants, and phytonutrients that help maintain your overall health.

TPromotes healthy skin and hair

If you're looking for ways to make your lifeless hair softer or your skin smoother, a fruit-based diet might help.

According to Jangda, this diet is a great way to hydrate the body because fruits are inherently rich in water, supporting improved skin and hair health and also promoting healthy collagen.

Fruit groups that should be eaten together

As the name suggests, this diet primarily consists of healthy fruits such as apples, oranges, bananas, berries, grapes, mangoes, or any other seasonal fruit. However, nutritionists advise against mixing different fruit groups. Here are some fruit groups you should try:

- Sweet fruits: Apples, bananas, mangoes, grapes, pineapples, peaches, papayas, pears, and cherries.

- Citrus fruits: lemons, grapefruits, kiwis, tamarind, oranges, plums, and berries such as blueberries and sour cherries.

- Astringent fruits: Persimmon, pomegranate, guava, blueberry, blackberry, green banana, aloe vera, apple.

- Dried fruits: Dates, prunes, raisins, apricots, and others.

- Vegetable group: Tomatoes, cucumbers, and bell peppers.

- Fruits that contain healthy fats: Avocado and coconut.

If you want to add a little flavor to your diet, you can supplement with healthy nut butters like almond butter, peanut butter, and cashew butter. However, make sure they don't contain artificial additives or preservatives.

Groups of people who should avoid an all-fruit diet

Pregnant women should avoid this diet because it may not provide the necessary nutrients, protein, vitamins, and minerals for healthy fetal development.

People with diabetes should also avoid fruit-only diets because this affects blood sugar levels and makes them difficult to control.

People with digestive disorders such as irritable bowel syndrome (IBS) should also avoid fruit-only diets because this triggers symptoms in some individuals.

People with active lifestyles, athletes, and sports players who burn a lot of calories may lean toward a vegan or vegetarian diet to ensure they get enough minerals and protein, rather than a purely fruit-based diet.

Those with nutritional deficiencies or at risk of muscle loss should also exercise caution when approaching an all-fruit diet.