Weight Loss: Should fruits be avoided when you are on a diet?
First Published 28, Aug 2020, 5:14 PM
Whether you should have or avoid fruits on your diet, here is all you need to know about the role of fruits in weight loss
The role of fruits in weight-loss journey has been a subject of controversy. While several articles on the internet warn against having fruits on a diet, many nutritionists believe that it helps in boosting your energy and helps in weight loss.
The lack of a proper verdict may leave you perplexed, but if you have recently started your weight-loss journey and want to know whether you should have or avoid fruits on your diet, here is all you need to know about the role of fruits in weight loss.
The main reason why fruits fall under scrutiny is their carbohydrate content. Fruits like watermelons, pineapple and bananas are loaded with carbs, just like gulab jamun or cold drinks. Eating fruits causes our blood sugar level to rise and then fall.
Constant elevation of blood sugar levels can contribute to weight gain. However, they might not have the same effect on your waistline as portrayed by many articles on the internet.
Fruits are rich in carbohydrates, but they are also loaded with essential nutrients like fibre, protein, antioxidants and fibre. Cutting fruits entirely from your diet will lead to a deprivation of crucial nutrients that your body needs to function.
However, many people do not realise how much fruit they are eating, especially while on a diet. When trying to lose weight, 3-4 small servings of fruit (each serving a bit more than half a cup) is enough. Irrespective of their healthful properties, fruits contain calories. If you have 4-5 mangoes apart from your regular meals, then gaining fat is inevitable. Balance and moderation are key while incorporating fruits on a diet.
The attitude that often leads to weight gain, while having fruits is considering them as ‘free foods’. Irrespective of their health benefits, fruits are rich in natural sugars and calories. Therefore, it is imperative to know about portion control and have strictly three servings of fruits and no more.
When you are trying to maintain a calorie deficit, there may come a time when you have to cut them out of your diet completely. Most fruits have three times more calories when compared to non-starchy vegetables. If you consider them as a guilt-free indulgence throughout the day while on a diet, it would become difficult to lose any weight. It is also recommended to have nutrient-dense and fibrous fruits on a diet to beat cravings.
There are some smart ways to have fruits that will help you keep losing those pounds. Have an apple every day as it contains 4.5 grams of fibre, which fulfills your daily requirement. Include more berries into your diet as they increase the metabolism while bringing the blood sugar down.
You can pair small portions of low-fat cheese and chopped pineapples for a healthy and tasty snack. This will keep you full for longer and help fight cravings. Keep your fruit intake within the recommended limit and indulge in leafy green vegetables for better results on your weight loss.