You’ve been scouring the internet looking for the best weight loss diet and you notice that most healthy weight loss plans have one thing in common – fruit! This makes you wonder if you can just increase the amount of fruit you eat in order to lose weight but you’re not sure where to start. What is the right amount of fruit to eat for weight loss?
How Much Fruit Should You Eat For Weight Loss?
“Substitute 100- 125 calories from regular food with an equivalent number of calories from fruit to lose weight”
The recommended fruit intake varies from person to person as it depends on their age, sex, and level of physical activity. Women over 30 require 1 ½ cups of fruit while men in the same age group require 2 cups a day. However, this is only if you have less than 30 minutes of moderate exercise in a day; so if you have a more strenuous or longer exercise regimen, you can have more servings of fruit.
In addition to the 1½ – 2 cups of fruit you have per day, you can substitute some of your regular food for fruit as this is an easy weight loss trick to help you shed excess weight. Researchers found that simply substituting 5% of calories from regular food with 5% of calories from fruits is enough to cause measureable weight loss. This would work out to approximately 100 calories for women and 125 for men. A single large slice of bread is about 100 calories so if you substitute this with a medium-sized banana, you meet the 5% calorie substitution requirement in order to lose weight.
What Are The Best Fruits For Weight Loss?
“High fiber fruits offer the most weight loss benefits so include apples, bananas, oranges, and strawberries in your regular diet”
Fruits that are high in fiber are better for weight loss so include apples, bananas, oranges, strawberries, and other berries in your diet as each of them has 3-4 grams of fiber per cup. Seasonal fruit such as mango and guava are also good options as mango has 5 grams of fiber per cup while guava has 9 grams. Passion fruit (joonoon ka phal) is probably the best fruit for weight loss as it has the highest fiber content of all fruit. Just 1 cup of this fruit contains almost 25 grams of fiber which is about 100% of your daily fiber requirement!
Can Excess Fruit Make You Gain Weight?
“Fruits have a high sugar content and so the excessive consumption of fruit or fruit juices can cause weight gain”
Overeating can cause weight gain – this applies to most foods, including fruit. The risk of gaining weight through fruits is highest if you’re juicing. When you extract the juice from a fruit, you retain most of its nutritional content including the sugars but you lose the fiber. Juice is digested a lot faster which means that it will not keep you satiated for as long as a whole fruit. For instance, a glass of orange juice contains 112 calories while an entire orange contains just 62 calories – and guess which one will keep you feeling full for longer! Even if you are not juicing, keep an eye on your fruit intake – after all they are sweet, which means that they do contain sugar.
Parting Advice
Fruits are among the healthiest foods on earth as they are rich in polyphenols and antioxidants that reduce the risk of health problems such as heart disease, diabetes, and weight gain. Similarly there are several vegetables that offer similar health benefits and so you can include low calorie fruits and veggies to help you lose weight and keep it off for good!
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