02/07/2025
Can you eat fruit and lose weight?
If so, what types? Sweet, less sweet, unsweet? Low sugar, high sugar?
The answer is? Yes!!
All types of fruit, from pineapples to berries and everything in between, can be consumed as part of a total health and weight loss program. Fruits are high in water and fiber which assist with feeling full and losing weight. Pound for pound, fruits are mostly water (about 70-95%) depending on the fruit, and moderate in calories.
In addition, fruit typically takes the place of higher calorie snacks such as chips, cookies, among others. An apple is about 80-95 calories, whereas a bag of chips are about 150 calories. A cup of berries average about 60 calories, whereas a cup of cookies are about 300 calories. Even a cup of pineapple, considered a sweeter fruit, is only 82 calories. Including fruit in your meal plan allows for a high nutrient, lower calorie food to be part of your program that are sweet and delicious, bringing pleasure and enjoyment to your diet.
Fruits are healthy carbs. Why is this important?
Carbohydrates such as fruits and vegetables eaten in moderate excess are typically not stored as excess body fat, but rather stored as glycogen (a storage form of energy in the liver and skeletal muscles). That’s right! Eat more fruit, a carb, and excess calories are often not stored as fat!
Can you overeat fruit? Yes, but how many apples, for example, can a person eat at one time? Usually one, maybe two? Other fruits may be eaten more easily to excess, but usually not more than a few hundred extra calories at one time. Whereas chips and cookies and other junk foods can for some, be eaten in much higher quantities with excess added sugars, high unhealthy fats, and higher caloric content.
Humans eat about 5 lbs of food per day. If 1/2 to 3/4 in weight are fruits and non starchy veggies, you’ll take in more water, fiber and less calories overall. On the other hand, if most of the 5 lbs consumed are low water foods such as oils, chips, deserts, and other dry snack foods, fast and restaurant foods etc., calories will be higher and weight will be gained.
Research shows that as fruit and vegetable intake goes up, weight typically goes down. When I was in my early 20’s, I was the fast food king, eating it multiple days per week, such as soda, junk food and more. Rarely did I eat a fruit or vegetable. My weight? Over 30 lbs higher!
Fruits are also a super food that are rich in nutrients, plant pigments and phyto-chemicals, and useful as a snack, appetizer, part of a meal or desert, all while helping you lose weight! Pick your favorites and dig in!
How much fruit per day? The USDA recommends 2-4 servings per day (a serving is about the size of a medium apple or a cup). Some of my clients consume 4-6 servings or cups per day and still lose weight! Each of us is different.
I would recommend eating about 2-4 or more cups of fruit per day. The key is to aim for 50-75% of your day as fruits and non starchy veggies for health and weight loss and fruit can be a part of your plan. The only consideration with fruit is dental health. Since fruit does contain mostly simple sugars, eating fruit leaves some residue of simple sugars on your teeth which may lead to tooth decay. It may help, after eating fruit or other sugars, to rinse your mouth with water, brush or use a water pick to clean them.
Yes, you can include fruit in your diet, get healthier and reach your weight loss goals!
Have a healthy day!
