Eating fruit to lose weight: Good or bad?

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

The fruitarian diet, also known as the vegan diet, allows you to eat raw fruit and excludes all animal products, including dairy.

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

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

In other words, most fruitarian diets involve eating raw fruit. While fruitarian diets are nutrient-dense, they are thought to carry a high risk of malnutrition, so it is important to talk to your doctor before starting a fruitarian diet.

Potential benefits of a whole fruit diet

Despite its limitations, there is no denying that a fruit-only diet offers many health benefits, including:

Richfiber

Fruits such as apples, raspberries, pears, etc. are rich in fiber, a nutrient needed for digestion.

A study published in the International Journal of Food Safety Nutrition and Public Health found that plant-based fiber helps prevent digestive disorders. Diets high in fiber also help lower cholesterol levels and regulate bowel movements.

Supportlosing weight

Fruits are generally low in calories and high in water and fiber, all of which help keep you feeling full longer. A study published in the Journal of Nutrition found that fiber can help you lose weight.

Another study published in the Journal of Obesity and Metabolic Syndrome confirms this. However, eating only fruit can also cause you to lose muscle mass, which can be a problem.

Keep you hydrated

Many fruits are rich in water, which helps keep you hydrated throughout the day. According to Nutrition Reviews, adding water-rich foods to your diet can help maintain healthy skin and overall body function.

Nutritious 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 to soften your lifeless hair or make your skin softer, a fruit diet may help.

According to Jangda, this diet is a great way to hydrate the body because fruits are naturally rich in water, which helps improve skin and hair health and also promotes healthy collagen.

Fruit groups should be eaten together

As the name suggests, the diet plan mainly consists of healthy fruits like apples, oranges, bananas, berries, grapes, mangoes or any other seasonal fruit. However, nutritionists advise you to avoid mixing fruit groups. Here are the fruit groups you should try:

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

- Citrus fruits: lemons, grapefruit, kiwi, tamarinds, oranges, plums and berries such as blueberries, tart 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 with good fats: Avocado and coconut.

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

People who should avoid an all-fruit diet

Pregnant women should avoid this diet as it may not meet the nutritional needs, protein, vitamins and minerals needed for healthy fetal development.

People with diabetes should also avoid a fruit-only diet as this affects blood sugar levels and makes it difficult to control.

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

People with active lifestyles, athletes and sports players who burn a lot of calories may lean towards a vegan or vegetarian diet to ensure they get enough minerals and protein instead of an all-fruit diet.

People with nutritional deficiencies or at risk of muscle loss should also approach an all-fruit diet with caution./.