Is it possible to have a quick weight loss just by having fruits? Yes, it is! Many a times your dietitian or health adviser would recommend you a 'fruit diet' or 'fruit flush' or sometimes referred as 'detox diet'. This type of diet is to be followed only for a short duration (usually 3-5 days) as it lacks calories and essential fatty acids. Fruitarian diet for weight loss is recommended when you require weight loss in a short duration or to break the plateau on weight loss.
Research shows that a 3 day fruit diet may help you lose about 6-8 pounds.This diet allows you to consume plenty of fresh fruits and lean protein. Weight loss results due to deficit in calories and absence of fats in fruits. Fruits are high in fluid, fiber, vitamins & minerals. They contain more than 70% moisture, soluble fiber, loads of antioxidants. Fruit diet helps clear the whole digestive system by removing build up toxins and also reduces the load of all refined and junk, fatty meals, carbonated drinks and alcohol. Fruits contain negative calories and tend to accelerate the fat burning process. All these factors make fruitarian diet a "perfect food of choice" for weight loss. But it should be implemented only once a month and accompanied with multi-vitamin tablet to avoid weakness and deficiencies.
Every fruit has it's own contribution towards weight loss. Some of the ideal members of the fruitarian diet are mentioned below:
Apple for weight loss: (GI- 40)
One medium sized apple contains only 75 calories. They are rich in pectin which binds to the bile acids in the digestive tract and help reduce the bad cholesterol. High pectin and moisture in this fruit also provides early satiety. Hence, apples provide a good weight loss, reduces cardiac problems, improves high blood sugar and digestion. Red or green, consume apples with the skin on along with your breakfast, and keep the the dietitian away.
Banana for weight loss: (GI- 70)
Bananas cause a weight gain is a total fallacy. Bananas are rich in potassium and vitamin C which makes them fit for a weight loss diet. They are also rich in carbohydrates and no fat, hence, they are an instant source of energy with a great satiety. It can reduce the cravings for sweet foods. Some enzymes contained in bananas improve digestion and accelerate weight loss. The best way to eat bananas is to eat them unripe when they are yellow and plump. Include banana in your breakfast and make it actually a 'king size'.
Pineapple for weight loss: (GI- 50)
Pineapple is very high in moisture, vitamin C and pectin. They also contain an enzyme 'Bromoline', which is anti-inflammatory and helps you lose weight. High fiber content of pineapple makes you feel fuller faster, avoids constipation, clears and cleanses the bowels and causes weight loss. Adding 1-2 slices of pineapple in your breakfast can keep you refreshed the entire day.
Pomegranate for weight loss: (GI- 55)
Pomegranate contains antioxidants such as tannins and poly phenols which help you lose fat from the body. These antioxidants in pomegranate act as blood thinners and avoid cardiac problems, elevate the levels of good cholesterol and reduces the bad one. Prefer eating the fruit along with the seeds instead of juice for best results. Moreover, pomegranates help you achieve a healthy skin and better mental functioning.
Orange for weight loss: (GI- 42)
Oranges are very low in calories (35 calories) and carbohydrates, high in moisture and loaded with vitamin C. Vitamin C helps dissolve and mobilize fat in the body, so that it can be easily removed. They are rich in calcium, magnesium and potassium, which maintain the electrolyte balance and cardiac functioning. Oranges help reduce blood pressure, cholesterol, blood sugar, arthritis and kidney stones. Drinking orange juice (unsweetened) regularly, reduces the desire of alcohol consumption in chronic alcoholics. Thiamine contained in this fruit helps convert food into energy, burning more calories. Sweet orange, Mandarin orange, Blood orange, tangerines or clementine, any variety may be preferred. Oranges are one of the best accompaniment for your winter breakfasts.
Watermelon for weight loss: (GI- 72)
Watermelons, apart from being low in calories and fat free, contain very high moisture (90%) which makes them filling for the stomach. They are high in potassium and low in sodium, hence, they can help in weight loss and improve cardiac activity. They are also rich in lycopene, vitamin A, B, C and iron. This luscious, red watery fruit can surely help you burn that extra fat.
Grapes for weight loss: (GI- 62)
Grapes (red, green or black) contain high moisture and helps in detoxification of the body leading to weight loss. They contain a compound known as 'pterostilbene' which helps to reduce blood lipids and prevent heart attacks. They prevent cardiovascular diseases and cancer. Grapes also contain other vital vitamin and minerals such as vitamin A, B6, potassium, magnesium, copper, zinc and iron which help improve all bodily systems and help in weight loss.
Kiwi for weight loss: (GI- 75)
This juicy green fruit is full of antioxidants and contains lots of fiber. They help lose weight and also prevent cardiovascular diseases, cancers and day to day problems such as constipation, cough and asthma. The high vitamin C content of kiwi fruit makes it useful in reducing the body fat.
Pear for weight loss: (GI- 38)
Pears contain pectin which helps to reduce cholesterol and risk of stroke and heart attacks. They contain vitamin C, B-complex, potassium, copper and iron. Pears are found to be beneficial for improving blood sugars, digestion and aids in weight loss. They also help boost up the immune system and cleansing of the body.
Papaya for weight loss: (GI- 55)
Papaya- This fleshy orange-yellow fruit is of high medicinal value. It is rich in all antioxidant nutrients such as vitamin A, C and flavonoids. It contains the enzyme papain, which aids in a better digestion and clean and detoxification of whole system. Consumption of a big bowl of papaya every morning can help prevent excess weight gain, cardiovascular diseases, diabetes and certain cancers.
Cantaloupe for weight loss: (GI- 40)
Cantaloupe is a absolutely sweet and luscious fruit with high moisture and fiber. It contains low calories and provides excellent antioxidant activity. Even few pieces of cantaloupe can provide high satiety and can be a good choice as a part of fruit salad or dessert. It can help cut down high cholesterol and LDL levels.
Blueberry for weight loss: (GI- 25)
Blueberries contain higher concentrations of phenol antioxidants and anthocyanin antioxidants which provide major therapeutic benefits. Blueberry is a low glycemic fruit and can be enjoyed by diabetics too. They have been found to have significant role in reducing high blood sugars and bad cholesterol. Enjoy this seasonal fruit for best cardiovascular, cognitive, anti-diabetes and anti-cancer effects.
Cherry for weight loss: (GI- 25)
Cherry is becoming a much popular fruit due to it's high disease fighting antioxidant content. Cherry contains soluble fiber, high moisture and negligible fat. Regular consumption of cherries boosts up metabolism and is effective for weight loss. The anthocyanins present in the cherry skin and flesh helps reduce oxidative stress. It helps prevent diabetes, cancer, relieves arthritis pain, fights memory loss and reduces cholesterol.
Figs for weight loss: (GI- 35)
Figs are extremely low in sodium and high in potassium and magnesium. This quality makes them special in case of high blood pressure, high cholesterol, and uncontrolled blood sugars. Figs help in weight loss due to high fiber and vitamin C present in this fruit.
Raspberry for weight loss: (GI- 25)
Raspberries contain anthocyanins such as quercetin, gallic acid, catechins, and ellagic acid. Being a high fiber and low calorie fruit, it is best suited on a calorie deficit diet. They may be used to prevent cardiovascular diseases, cancer and diabetes.
Strawberry for weight loss: (GI- 40)
Consumption of this yummy looking juicy fruit helps lower the levels of C reactive protein which is associated with higher risk of heart diseases. The are also rich source of fiber and vitamin C and aid in weight loss.
Gooseberry for weight loss: (GI- 25)
Gooseberries are one of the richest source of vitamin C, vitamin A and fiber. They help boost up the immune system and metabolic functions.
Guava for weight loss: (GI- 20)
Guava is an ideal weight loss fruit due to high roughage and loads of vitamin C and other micro-nutrients. It is one of the best metabolic booster and helps you lose fat, reduce blood lipids and also contributes a healthy glowing skin.
Plum for weight loss: (GI- 35)
They are a rich source of dietary fiber, vitamins and minerals. This fleshy, juicy red fruit prevents constipation, regulates bowel movements and thus, enhances weight loss.
Never take up the 'fruit diet' without your nutritionist's permission. He/She is the best person to analyze your health status and plan a perfect 'fruitarian diet' according to your body's need. Lose that extra flab, the smart way. Go fruitarian!
