They are one of the staples of a healthy diet.
It’s incredibly nutritious and packed with vitamins, minerals, antioxidants and fiber.
It has been associated with reduction in the chances of diabetes and heart diseases and it contains more natural sugars than vegetables and for this, people ask whether it’s good for your fat loss journey.
In today’s article, I’ll talk about the effects of fruits on weight to check if it’s fat-philic or fat-phobic
Fruits are high in nutrients and fibres but low in calories
Fruit is a nutrient-dense food, meaning it is low in calories but high in nutrients like vitamins, minerals and fiber.
Fruits are also high in antioxidants, which help protect the body from oxidative stress and may lower the risk of certain chronic diseases like cancer and diabetes.And because fruits are low in calories, including them in your diet may help decrease your daily calorie intake, all while providing essential nutrient.
Snacking on whole fruits instead of high-calorie candies, cookies and chips can significantly reduce calorie intake and promote weight loss.
But what about the sugar content of fruit?
One of the main reasons people tend to avoid fruit is because of concerns over its sugar content and the impact this may have on their health.
An important distinction to make here is between natural food sources of sugar, like fruit and refined sources, such as non-diet soft drinks, cakes and sweets.
Fruits and hidden calories
Not all fruits are equally as diet-friendly, and you should pay close attention to your serving sizes for dried fruits and fruit juices.
Now the 10 best fruits to eat during your weight loss journey are:
- Grapefruit 🍈
- Pineapple 🍍
- Blueberries 🍇
When to limit your fruit intake
Fruit is a healthy dietary addition for most and may help increase weight loss. However, certain people may want to consider limiting their fruit intake.
Because fruit may be high in fructose, people who have a fructose intolerance should limit their intake.
While the amount of fructose found in fruits is not harmful to most people, fructose absorption is impaired in those with fructose intolerance. For these people, consuming fructose causes symptoms like abdominal pain and nausea.
If you believe you might be fructose intolerant, talk to your doctor.
On a Very Low-Carb or Ketogenic Diet
If you’re on a very low-carb or ketogenic diet, you may also need to restrict your fruit intake.
This is because it is relatively high in carbs and may not fit into the carb restrictions of these diets.
Those who have a fructose intolerance or are on a ketogenic or very low-carb diet may need to restrict their fruit intake.
Fruit is incredibly nutrient-dense and full of vitamins, minerals and fiber, but it contains few calories, making it good for weight loss.
Also, its high fiber and water contents make it very filling and appetite-suppressing.
But try sticking to whole fruits instead of fruit juice or dried fruit.