Fruit for diet, is it true that you don't need to eat anymore? these are the facts

A healthy diet is to eat more fresh vegetables and fruits, in addition to balancing portions of other staple foods. However, most people choose to take shortcuts by only drinking mineral water and eating fruit for a diet to get thin quickly. The reason is, fruit is considered to contain few calories, so it is believed to be able to lose weight. But, is a diet with fruit only safe for the body?

How to diet fruit

Just as the name suggests, the fruit diet method is to just eat a variety of fruits for 3 days in a row. The choice of fruit for your diet is up to you, but fruits that can make you feel full longer are preferred - such as avocados, apples, pears, and bananas. Low-sugar fruits, such as the berry family (strawberries, raspberries, blackberries), watermelon, and kiwi are also good choices to help you lose weight

During the fruit diet, you are only allowed to eat fruit for breakfast, lunch and dinner every day. It is also recommended that you drink 12 bottles of water every day and avoid drinking tea, coffee and other flavorful drinks. Interestingly, you don't need to do any exercise while eating fruit for this diet.

Benefits of a diet with fruit

It is undeniable that fruits offer a myriad of health benefits for the body. Among others:

• Simple source of sugar, fiber, vitamins and minerals.
• Low in fat and calories
• The fiber in fruit is useful for helping lower blood cholesterol and can help smooth bowel movements, so you avoid constipation.
• Fruit is also rich in antioxidants, such as flavonoids, vitamin C, and anthocyanins. Antioxidants can protect the body from free radicals that come from inside the body and from outside the body, thus helping you avoid diseases, such as cancer.
• Fruit can help protect body cells from damage and can also help rejuvenate cells and tissues in the body, thereby helping to prevent you from aging.

Therefore, regularly eating fruit every day can make your body fitter and keep you from the risk of various diseases and health problems thanks to its abundant nutritional and nutritional content.

A diet with fruit is considered a good way to lose weight, because fruit fiber can keep you full longer so you will eat less in a day. Eating a bowl of strawberries will keep you full longer than eating a bowl of ground beef.

Just eating fruit for a diet is not necessarily healthy

Basically, eating fruit for the diet is not prohibited. Increasing the intake of fresh fruit has also been proven to be beneficial for overall body health, in addition to losing weight.

What you should worry about is the portions. Any fruit still contains calories and sugar, even if it is relatively low. Consuming too much sugar in a short time can cause blood sugar levels to spike dramatically. Even a slight increase in blood sugar levels is not good for the body's health in the long run.

A diet with fruit alone can increase your risk of developing diabetes. Although it is very unlikely that you will develop diabetes from eating fruit, you still need to pay attention to this risk. Because the high sugar intake from the fruit diet does not take into account the sugar intake you get before and after this fruit diet is complete.

On the other hand, the fruit diet method is considered not so ideal because it does not pay attention to nutritional variations. Indeed, fruit is enriched with a variety of vitamins and minerals that are essential for the body, but unfortunately, fruits lack protein content. Fruits also do not contain as much essential fatty acids and amino acids as those found in meat, nuts and seeds.

So, it is not impossible that you can experience deficiencies in certain nutrients if you are on a fruit diet. Lack of protein, for example, will weaken your muscle tissue. Inadequate calcium intake can increase your risk of developing bone diseases, such as osteoporosis. Lack of iron makes you more prone to experience 3L (tired, weak, lethargic) due to anemia. Eating too much fruit can also cause digestive problems, ranging from flatulence, stomach ulcers, cramps, continuous gas, to diarrhea.

Safe rules for eating fruit for the diet

Eating fruit for the diet is fine. The guidelines for balanced nutrition issued by the Ministry of Health recommend that you consume 5 servings of fruit vegetables per day. One serving is equivalent to one medium-sized fruit such as one medium orange, one banana, or one medium apple. It's also important to vary the types of fruit you eat.

In addition, do not forget about other nutritional intake from other food sources. A healthy diet is to always make sure you get a variety of different types of healthy foods, so that all of your nutritional intake is balanced - nothing excessive and nothing lacking. That way you can live a healthier life.

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