It Is Good To Eat A Lot Of Fruit To Lose Weight?

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The importance of controlling the amount of fruit you eat

How much fruit is too much if you are trying to lose weight? This is a rather contentious question and the answers can be slightly confusing. While we all know that fruit is very healthy in terms of vitamin and mineral content, what about the sugars and fiber contained within? Of course, some items contain more of these substances than others. Should this be a cause for concern? In this article, we will take a look at the impacts of fruit within a healthy diet as well as how we can leverage these in order to maximise the effects of a gastric balloon.

Fruit has sugar, and it’s common sense that too much sugar is not good. So it’s logical to conclude that too much fruit is not good for you. In fact, some doctors suggest that fruit should be limited to 2-3 servings a day and warn that eating more than that can raise triglycerides and cause liver damage, due to the fructose.

But does that conclusion actually hold up? Actually, it doesn’t. All sugars are not created equal. The fructose in whole fruits comes along with a whole package of nutrients such as fiber and vitamins. The body processes the sugar in whole fruit very differently than the sugar in, say, high fructose corn syrup or table sugar.

Is Eating Too Much Fruit Bad For You

How much fruit is too much in one day?

Is it bad to eat too much fruit? First and foremost, this depends upon which resource we choose to consult. For instance, the United States Department of Agriculture states that two servings are sufficient while the American Heart Association claims that up to five servings will cause no ill effects.

Another issue depends upon how many pieces of fruit we choose to consume. Assuming that the average service size is 150 grams, it is clear to see that the type of fruit is also important. For example, a single banana may be the equivalent of a handful of grapes or two sliced apples.

Healthy fruit recommendations

Are some fruits healthier than others? What are the best fruits for weight loss? How much watermelon is too much? Can you eat too many blueberries? These are some of the questions we often ask ourselves.

Although personal taste will naturally come into play, there are still a handful of fruits which offer profound health benefits when compared to others. Let us now take a look at examples of healthy fruit.

Grapefruit

Not only is grapefruit extremely high in vitamin C, but it is associated with a very low glycaemic index. This signifies that it releases sugar into the bloodstream over time. Some experts believe that a slower release of sugar can help to reduce cravings and aid those who are trying to maintain a healthy body mass index.

Prune Juice

Prune juice is another alternative to consider; particularly for those who are on the go. How much prune juice is too much? As prunes are a mild laxative, most experts recommend that consuming a single cup (57 grams) will be sufficient.

Bananas

Bananas are rich in potassium and fibre. Although bananas contain more calories and sugar than some fruits, their high fibre content will help individuals feel fuller for longer periods of time. How many bananas should you eat in a day? When combined with a healthy diet, two bananas are normally sufficient.

Best Fruits for Weight Loss

The effects of eating too much fruit

Is too much fruit bad for you? Interestingly enough, several studies have found no negative effects in terms of overall metabolic processes. However, it should be noted that consuming excessive amounts can lead to temporary problems including:

  • Acid reflux
  • Indigestion
  • Stomach cramps
  • Heartburn
  • Diarrhoea

 

This arises from the fact that certain fruits contain natural sugars known as sorbitol. Sorbitol can have a mild laxative effect. Others which are high in fibre (such as apples, bananas and oranges) may lead to constipation if eaten in bulk. It is still important to mention that these effects will vary between individuals. Furthermore, other factors such as age, body weight and activity levels must be taken into account. This is why experimenting tends to be the best approach.

The conclusion of Dr. Michael Greger

In this video, Dr. Michael Greger, physician and New York Times bestselling author, reviews studies about the effects of fruit.

One particularly noteworthy finding comes from his review of a study done with patients with Type 2 diabetes. One group was told to restrict their fruit intake to two servings a day. The other group was told to eat a minimum of two servings of fruit a day.

After reviewing the findings, he concludes that, “the intake of fruit should not be restricted in patients with Type 2 diabetes.” In fact, he further suggests that a piece of fruit with a meal might actually help people with diabetes control their blood sugar.

Later in the video, Dr. Greger quotes a study in which subjects ate 20 pieces of fruit a day, significantly more than a normal amount of fruit consumption. After three to six months of this fruit-heavy diet, the study found no adverse effects on the subjects. A similar study actually found that subjects’ LDL cholesterol (the “bad” cholesterol) dropped significantly in just a few weeks on a fruit -heavy diet.

The problem with sugar is when it is extracted from its source and then added back to foods in a concentrated amount. “As far as I can tell, the best available science says that the more fruit the better,” concludes Dr. Greger.

How Many Pieces of Fruit to Eat per Day

So, is it bad to eat too much fruit with the gastric balloon?

Have you recently been fitted with a Spatz3 adjustable gastric balloon? We are already aware that this balloon offers several benefits due to its flexible nature. So, is too much fruit bad for you when using such a device?

Perhaps the best way to answer this question is to remember that consuming fruit is one of the best ways to limit your appetite while still providing your body with the nutrients that it requires. However, it may be wise to avoid fruits extremely high in fiber as well as those which contain extremely high levels of sugar (particularly when first becoming accustomed to the presence of the balloon). You can thereafter modify your intake based around personal preferences.

So, how much fruit is too much? While opinions differ, keep in mind that it is normally possible to consume up to five healthy servings per day; an excellent way to lose weight while feeling great!

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