Fruits are very nutritious foods. In fact, at the USDA MyPyramid.gov website, fruits are assigned their own food group, and you are encouraged to eat 1.5 to 2 cups of fruit per day. You lose weight by eating fewer calories than you burn, and because fruits are generally low in calories, eating fruit fits nicely into a weight loss regimen. However, a diet of exclusively fruits is deficient in certain nutrients, and supplementation may be required. Always speak with a health professional before beginning a new diet.
Weight Loss
To lose weight, it is important to consume fewer calories than you burn as fuel. You can achieve this either by increasing physical activity or restricting caloric intake, or by doing a bit of both. According to the textbook "Biochemistry," a moderately active person requires roughly 15 calories per pound of body weight for weight maintenance. This translates to 2,250 calories for a 150-lb. person. Restricting calories to 2,000 a day would result in 1 lb. of weight loss every two weeks. Fruit is lower in calories than many other foods and can make calorie restriction easier than it otherwise would be.
Calories in Fruit
Per medium-size fruit, apples, oranges, peaches, plums and nectarines all have less than 100 calories. Berries are another low-calorie fruit. Per cup, raspberries, blueberries, strawberries and blackberries contain roughly 50 calories. Bananas, dates and dried fruit contain roughly 100 calories per serving. These totals are lower than the caloric content of meat and many dairy products. Also, fruit is naturally low in fat.
Fruit Nutrition
Fruits consist primarily of carbohydrates. The sweeter the fruit, the more sugar it contains. Your body uses this sugar for rapid energy. Fruit also contains some fat and protein, deriving on average 5 percent of total calories from each of these two macronutrients. In addition, fruit is high in fiber, which can keep you feeling full and aid in weight loss. Fruit also is high in nutrients, including vitamin C.
Considerations
The nutritional benefits that fruits offer make it tempting to concentrate on this food group when attempting to lose weight. However, fruits are lacking in key nutrients your body requires for optimal functioning. These include vitamin D, vitamin B-12 and the mineral selenium. When following a fruit-centered diet, it is important to obtain these nutrients either from other foods or in supplement form. Your skin can synthesize vitamin D on exposure to sunlight. It is also available in animal products and fortified foods, as is vitamin B-12. Selenium, an important antioxidant, is found in Brazil nuts and in animal products.
Tips
Harvey Diamond, author of "Fit for Life," recommends eating fruit exclusively until noon, whether you are trying to lose weight or not. Fruit aids the process of elimination, while helping to meet your body's hydration needs. To speed weight loss, the author recommends extending fruit consumption through lunch, then focusing on a dinner rich in vegetables for added nutrition.
References
- MyPyramid.gov: Food Groups: How Much Fruit Is Needed Daily?
- "Biochemistry"; Richard A. Harvey, Ph.D.; 2010
- "Fit for Life"; Harvey Diamond; 2010
- "The Nutrition Doctor's A-To-Z Food Counter"; Dr. Ed Blonz; 1999
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