Nowadays, in order to lose weight, many people are trying out different ways. Some are opting for a balanced diet while some are preferring crash diets. Since we combine different food groups to lose weight, a Fruit diet plan for weight loss is something which many people are preferring. The reason is fruits help to flush out toxins from the body. In order to flush fat, removal of toxins is important.
A Fruit diet plan for weight loss helps in the detoxification process which speeds up the weight loss process. In a Fruit diet plan for weight loss, nearly 750 calories should come from fruits. Read also: 15 Days Keto Diet & Workouts Plan for Weight Loss
What Are The Fruits Good For Weight Loss
As fruits contain no fat in them, this way they are ideal for weight loss. They are packed with fibre, vitamins and minerals which help a person to stay fit and healthy. They are low in calories and keep diseases at bay too. Here are the list of best fruits for weight loss.
1. Bananas
Bananas are mostly chosen when someone is preferring to build their physique. This fruit is high in calories but packed with potassium, manganese, magnesium, antioxidants and vitamins. These yellow fruits help to fight cholesterol. It’s perfect for weight loss as it helps to feel full for longer time periods. It keeps cravings away too.
2. Apples
This red fruit is ideal for weight loss as it has high fibre and is low in calories. They help us to feel full as it contains 95% water in them. When whole apples are consumed it keeps hunger away and controls appetite too. It has more fibre in it. During the weight loss process, it can be added to shakes, salads or oats.
3. Avocados
This buttery fruit is kept away during weight loss as its high in calories and fat. But don’t do this mistake. Studies have shown that avocados help in weight loss and prevent it from coming back. It keeps us full, decreases appetite and keeps cravings away. Since it’s high in calories make use of this fruit once in a while.
4. Berries
Berries are a great option for snacking. They are low in caloric scale but packed with vitamins, minerals and anti-oxidants. Berries make us full quickly and should be added to the diet. They taste delicious and can be consumed in salads or smoothies. Read also: OMAD Diet For Weight Loss Review
5. Melons
Melons are one of the most chosen weight loss fruits.it contains a high amount of water which makes us full even having a small bowl of it. It’s an excellent fruit that is least on the caloric scale. It can be consumed in form of popsicles and smoothies. If a melon shake is consumed for breakfast one can easily avoid snacking.
6. Grapefruit
This delicious fruit is packed with vitamin A and C. it is another important weight loss fruit. According to studies when grapefruit is included in the diet it helps to reduce tummy fat and keep weight in check. It has added benefit that it’s high in fibre. It can ve consumed in form of juice or salad.
7. Pomegranate
This fruit is packed with antioxidants like vitamins and polyphenols. It gives an antioxidant boost to the body. It keeps fat away by boosting the metabolism of the body. Pomegranate helps to lower the LDL levels in the blood. Consume either in the whole form or can be combined with and vegetable salad.
8. Papaya
For decades papaya is popular for weight loss. It helps in breaking down food in the system as it contains an enzyme named papain. It helps in weight loss and prevents the retention of fat in the body. It’s high in antioxidants, vitamin C and flavonoids. Read also: Mediterranean Diet Review: Does It Work For Weight Loss?
9. Kiwi
It is one of the superfoods for weight loss. This fruit has a high concentration of nutrients in it. It contains large amounts of fibre, vitamin C, E and folate. According to studies, eating this fruit for one week helps to reduce waist size and burn belly fat. It can be consumed in form of smoothies, salads or even juices.
10. Pears
The fibre content in this fruit is the highest when compared to other types of fruits. It’s rich in vitamin C too. It’s a perfect fruit for those who want to lose weight. Since it is high in fibre, makes its ideal for weight loss and keeps a person full for longer time periods.
List Of Fruits To Be Avoided While Trying To Lose Weight
Since all fruits are healthy enough, it’s important to choose fruits wisely for weight loss. Some fruits contain natural sugar in high amounts called fructose. This sugar can make your weight loss efforts fail. Here’s the list of fruits that should be avoided during the weight loss journey.
1. Mangoes
Mangoes are everyone’s favorite since it’s seasonal. During the weight loss journey, this fruit has to be avoided as it contains high amounts of sugar in it. This juicy fruit is rich in fibre and vitamins but can ruin your weight loss journey because of the sugar in it.
2. Grapes
When anything is consumed in minimal amounts it keeps good going. Grapes do contain natural sugars in it and a close eye should be kept on the portion that is consumed. This way this fruit is not ideal for weight loss because of the presence of sugar. But it does contain vitamins and minerals in high amounts.
3. Figs
Fresh figs are good sources of dietary fibre and keep blood pressure and cholesterol in check. However, during the weight loss journey, this fruit needs to be avoided as it contains fructose in high amounts. This sugar causes weight gain and increases blood glucose levels.
4. Cherries
They are even not ideal because they are rich in sugars. They contain exorbitant sugars which are why they are used in pies and tarts preparation. Although being rich in vitamin C and antioxidants it can lead to weight gain. They are even not ideal for diabetic and blood pressure patients. Read also: Vegan Diet For Weight Loss: Does It Work ?
5. Dried Fruits
Raisins and prunes are desiccated and do not contain any water in them. They are high in calories when compared with fresher fruits and should be consumed in minimal quantities. It is good to consume such dried fruits in limited quantities due to their high caloric content.
7 Days Fruit Diet Plan To Lose Weight
Day 1
- Early Morning: Luke Warm water
- Breakfast: 2 apples
- Mid-morning: a glass of chia seeds water
- Lunch: Chickpeas salad with olive oil dressing
- Evening: A bowl of grapes
- Dinner: Cucumber and tomato salad with flax seeds and raisins
Day 2
- Early Morning: Luke Warm water
- Breakfast: A banana and muskmelon bowl
- Mid-morning: Dried prunes and apricots (5 in number)
- Lunch: Tofu salad with black pepper and tomatoes
- Evening: A bowl of pineapple
- Dinner: Black chana salad with pomegranate
Day 3
- Early Morning: Luke warm water
- Breakfast: A bowl of apple and banana
- Mid-morning: black coffee
- Lunch: Paneer rice with salt and pepper
- Evening: Coconut water
- Dinner: lobia salad with tomatoes
Day 4
- Early morning: Luke Warm water
- Breakfast: Musk melon juice with nuts(Do not use milk)
- Mid-morning: Black tea
- Lunch: Plain rice and dal
- Evening: 2 kiwis
- Dinner: Vegetable salad with flax seeds and chia seeds (cucumber and tomatoes)
Day 5
- Early Morning: Luke warm water
- Breakfast: A bowl of pineapple and musk melon
- Mid Morning: Coconut water
- Lunch: Brown rice with French beans and olive oil
- Evening: Black coffee with prunes
- Dinner: Tofu salad with tomatoes and black pepper
Day 6
- Early Morning: Luke Warm water
- Breakfast: A bowl of pineapple and papaya with dried nuts
- Mid-morning: Coconut water
- Lunch: Black chana salad with French beans
- Evening: Soy milk
- Dinner: Vegetable salad with dried apricots
Day 7
- Early Morning: Luke Warm water
- Breakfast: A bowl of pomegranate
- Mid-morning: Handful of dried fruits
- Lunch: Chickpeas salad with olive oil
- Evening: Coconut water with an orange
- Dinner: Tofu salad with cucumber
Can I Lose Weight Eating Only Fruits A Week?
When it comes to losing weight, dieticians can give good advice in order to make a better lifestyle. According to research and many registered dieticians, the fruitarian diet is one of the most restrictive diets that one can follow, as it involves eating just fruits. This diet can be a big risk of malnourishment because people are more prone to eating whole and balanced foods.
Fruits are packed with natural sugars, vitamins and antioxidants. It would be great if fruits are part of either snacking or along with meals. They are high in natural sugars and can easily make weight gain if consumed in excess amounts. They are part of a balanced diet and should not be more than 25 to 30% in the diet to avoid nutritional imbalances. This diet is unsafe and can lead to nutritional deficiencies.
Side effect of Fruit Diet Plan
When people opt for a Fruit diet plan for weight loss, to the knowledge staying completely on fruits is not a good idea. A Fruit diet plan for weight loss is restrictive in nature and can lead to many nutritional deficiencies. This is a modified fruit diet plan which we provided in this post to ensures a proper nutritional composition and decreases nutritional deficiencies.
