fruit diet

Contents

 1 What is a fruit diet?

 2 Is a fruit diet beneficial?

 3 What are the risks of a fruit diet?

 4 benefits of eating fruits in a healthy diet

 5 recommended amounts of fruits

 6 What are the foundations of a healthy diet?

What is a fruit diet?

 The fruit diet is a vegetarian diet, based mainly on eating fresh fruits, and it may sometimes include some vegetables, nuts, and seeds, but it does not include grains, and most foods in this system are usually consumed uncooked; Fruits are the main source of most calories in a fruit diet. As they constitute 70% to 80% of the daily calories consumed in this system, and there is often no limit to the consumption of fruits in this system, as a person may continue to eat them as long as he feels hungry.

It should be noted that there is no specific way to follow the fruit diet, but in general; The consumption of other foods in it, such as; Cereals, legumes, and tubers are strictly limited or eliminated.

 Is a fruit diet beneficial?

Fruit-based diets are often very restrictive, and this may cause many health problems for those who follow them, and although following such systems may provide the body with many of the nutrients it needs, this system lacks other essential nutrients, Such as; It also lacks proteins and healthy fats, and it lacks vegetables, which are necessary to maintain the balance of nutrients in the body.

 It is worth noting that it is one of the most important recommendations to promote a healthy and balanced diet; The need to eat a variety of foods from all food groups, as the body basically needs a balance of various nutrients, such as protein, fats, carbohydrates, fiber, vitamins, and minerals in the diet to maintain a healthy body, so there is no need to exclude a certain group of foods, But you should select healthy options from each food group.

What are the risks of a fruit diet?

 as we mentioned before; Fruits diet is one of the most restrictive eating regimes, which may increase the risk of malnutrition, despite the good nutritional content of most fruits, and restriction to eating only fruits without other foods may lead to a strong desire to eat other foods; Which may lead to overeating, and may increase the risk of eating disorders, and thus can lead to the body gaining any weight lost during this system once you stop following it,

Here are some other health problems that a fruit diet may cause:

Increased risk of complications for some health conditions:

A fruit diet may be dangerous for diabetics, as eating large quantities of fruits may lead to a high blood sugar level in diabetics, and this diet may be dangerous for those who suffer from disorders in the pancreas, or kidneys.

 Deficiency in some nutrients:

 The body cannot get all the nutrients it needs from fruits only, and following a fruit diet may lead to a deficiency in some important nutrients such as; Iron, calcium, zinc, omega-3 fatty acids, vitamin D, and B vitamins such as; vitamin B12; The lack of protein is one of the main risks of following a fruit diet, although a person who follows this diet may eat some nuts and seeds; However, it may not be enough to get a person's need of protein to maintain a healthy body.

 tooth decay:

Fruit contains some acids, such as fructic and citric acids, which may contribute to the dissolution of tooth enamel if a person does not have a good oral hygiene routine, which may lead to tooth decay over time.

 overweight:

Fruits are a rich source of natural sugars, and although some people who follow this diet may lose some weight, eating large amounts of fruits may contribute to weight gain.

 Entering the body into a state of starvation:

A person's dependence mainly on eating fruits only and depriving him of some necessary vitamins, fats and proteins, may lead the body to enter a state of starvation, which may lead to slowing down the metabolism in the body, to preserve the energy needed to carry out vital functions.

Benefits of eating fruits in a healthy diet

 Fruits and vegetables are an essential part of a balanced diet, and it is worth noting the need to diversify the choice of foods, in addition to focusing on quantity,

 Especially fruits, which provide the body with many health benefits when eaten in moderation, and as part of a healthy and balanced diet, and here are some benefits of eating fruits: Most fruits are characterized by being low in fat and sodium: fruits are also free of cholesterol.

 Fruits are a rich source of dietary fiber:

Fiber helps reduce cholesterol levels in the blood, which may contribute to reducing the risk of heart disease, and is also important for maintaining the health of the intestine, as it contributes to relieving constipation, in addition to that foods rich in fiber such as fruits may help increase the feeling of satiety despite their content. Few calories, and it should be noted that fruit juices, although natural, do not contain fiber, or may contain very small amounts of them, so it is better to eat whole fruits instead of drinking their juice.

Fruits are a rich source of dietary fiber:

 Fiber helps reduce cholesterol levels in the blood, which may contribute to reducing the risk of heart disease, and is also important for maintaining the health of the intestine, as it contributes to relieving constipation, in addition to that foods rich in fiber such as fruits may help increase the feeling of satiety despite their content. Few calories, and it should be noted that fruit juices, although natural, do not contain fiber, or may contain very small amounts of them, so it is better to eat whole fruits instead of drinking their juice.

 Fruits are a rich source of many nutrients:

Such as:

 Vitamin C: which helps to restore tissues and maintain healthy gums and teeth.

Potassium: which is necessary to maintain normal blood pressure.

 Folic acid: which helps in the formation of red blood cells in the body.

 

Recommended amounts of fruits

It is recommended to eat at least 400 grams of fruits per day, which is equivalent to five servings; So that one serving weighs 80 grams, and here are some examples of the size of one serving of fruits:

 A medium-sized piece of fruit such as; Banana, apple, pear, or orange. Half of a large grapefruit or avocado.

 A bowl of fruit salad.

 The amount of two or more small fruits, such as; Peach, mandarin orange, kiwi, or apricot.

 What are the foundations of a healthy diet?

 Instead of following a diet based on deprivation and strict restrictions, an appropriate amount of calories must be obtained from different food groups, to maintain a balance of energy consumed and energy used, in order to ensure weight loss in a healthy way that aims primarily to promote the health of the body, and to provide all nutrients It needs, in addition to improving mood, and increasing the feeling of satisfaction.

 In addition, you should limit the intake of sweetened drinks, sweets, fatty meats, and both salty and processed foods, and hydrogenated oils, and tropical oils should be avoided.

 Eat fruits and vegetables:

 Fruits and vegetables should represent more than a third of the food intake during a day, so it is recommended to consume at least five servings of various fruits and vegetables daily. Fruits and vegetables are among the most important sources rich in vitamins, minerals, and fiber; It can be eaten fresh, frozen, canned, dried, or even juiced.

 Get enough carbohydrates:

 Starchy foods should represent more than a third of the food eaten during the day, as these foods provide energy and some nutrients the body needs, and focus on choosing whole grains rich in fiber, such as; Pasta made from whole wheat, brown rice, plus unpeeled potatoes.

 Eating milk and dairy products:

It is recommended to focus on milk and some dairy products, such as; cheese, yoghurt, and cottage cheese; These products are good sources of protein and vitamins, and they are an important source of calcium, which contributes to maintaining bone strength, but some dairy products may contain a high percentage of fat, especially saturated fat, so you should focus on low-fat or fat-free options. .

 Eat legumes and other protein sources:

such as fish, meat, and eggs; These foods are among the most important sources of protein, vitamins and minerals, so it is important to focus on eating foods that belong to this group, such as: beans, peas, lentils and all kinds of legumes, and legumes are a good alternative to meat, as they naturally contain a very low percentage of Fats, as well as rich in fibres.

 Limit consumption of sugar and sugary foods and drinks:

 These foods provide a lot of calories, but few other nutrients; It also often contains a high percentage of fat, so you must limit its consumption, and ensure that the body's caloric needs are not exceeded during the day, to ensure maintaining a healthy weight.

Consuming the right amount of salt:

 Salt contains sodium, an essential mineral that helps to perform many important functions in the body, the most important of which is regulating the volume of fluids in the body, but it should be noted that consuming high amounts of sodium - which is present in salt - can cause a rise in blood pressure, which may The risk of heart disease, stroke, and kidney disease increases, but on the other hand, too low consumption of sodium may cause harmful effects in the body; People who are sensitive to salt, or at risk of high blood pressure are advised to limit salt consumption, and salt intake should be moderate by most people.

 Drink plenty of water daily: Drinking water is very necessary to maintain the health of the body, and the body needs water every day more than any other food component, so care must be taken to provide the body with its water needs daily.

Make sure to increase physical activity:

Regular exercise along with a healthy diet may help reduce the risk of many serious health problems, and it also helps in losing weight if combined with a weight loss diet.