Contents:
- Medical Video: 6 simple ways to lose a little weight
- How to diet fruit
- Benefits of a diet with fruit
- Just eating fruit for a diet is not necessarily healthy
- Safe rules for eating fruit for your diet
Medical Video: 6 simple ways to lose a little weight
A healthy diet is to increase eating fresh vegetables and fruits, while balancing other staple foods. But most people choose to take shortcuts just by drinking mineral water and eating fruit for a diet to get thinner quickly. Because the fruit is considered to contain fewer calories, so it is believed to be able to lose weight. But, is the diet with fruit safe for the body?
How to diet fruit
Just as the name suggests, how to eat fruit is only by eating fruit variations for 3 consecutive days. The choice of fruit for the diet is up to you, but it is usually preferred that fruit can make your stomach full longer - like avocados, apples, pears, and bananas. Low sugar fruits, such as the family of berries (strawberries, raspberries, blackberries), watermelons, and kiwi are also good choices to help you lose weight
During a diet with fruit, you are only allowed to eat fruit for breakfast, lunch and dinner every day. You are also advised to drink 12 bottles of water every day and avoid drinking tea, coffee, and other flavored drinks. Interestingly, you don't need to do any exercise while eating fruit for this diet.
Benefits of a diet with fruit
Inevitably, fruits offer a myriad of health benefits for the body. Among others:
- Sources of simple sugars, fiber, vitamins and minerals.
- Low fat and calories
- Fiber in fruit is useful to help lower blood cholesterol and can help promote bowel movements, so you avoid constipation.
- The 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, thus helping prevent you from aging.
Therefore, eating fruit regularly every day can make the body more fit and keep you from the risk of various diseases and health problems thanks to the abundant nutritional and nutritional content.
A diet with fruit is considered a good way to lose weight, because fruit fiber can make you full longer so you will eat less in a day. Eating a bowl of strawberries will make you full longer than eating a bowl of minced meat.
Just eating fruit for a diet is not necessarily healthy
Basically, eating fruit for a diet is not prohibited. Increasing the intake of fresh fruit has also proven its benefits for overall body health, in addition to losing weight.
What you should worry about is the portion. Any fruit still contains calories and sugar, even though it is fairly low. Too much sugar consumption in a short time can cause blood sugar levels to surge dramatically. Just a slight increase in blood sugar levels is also not good for long-term health.
Dieting with fruit alone can increase your risk of developing diabetes. Even though it is very unlikely that diabetes will occur only from eating fruit, you still need to pay attention to this risk. Because high sugar intake from the fruit diet has not taken into account the sugar intake you can get before and after this fruit diet is complete.
On the other hand, the way a fruit diet is considered not so ideal because it does not pay attention to variations in nutrition. Indeed, fruit is enriched by a variety of vitamins and minerals that are important for the body, but unfortunately, fruits lack protein content. Fruits also do not contain as many essential fatty acids and amino acids needed by the body as much as found in meat, nuts, and seeds.
So, it is not impossible you can experience a lack of certain nutrients if you go on a fruit diet. Protein deficiency, for example, will make your muscle tissue weaken. Inadequate calcium intake can increase your risk of experiencing bone disease, such as osteoporosis. Iron deficiency makes you more susceptible to 3L (tired, weak, lethargic) due to anemia. Eating too much fruit can also cause your digestive problems, ranging from flatulence, bloating, cramps, continuous gas discharge, to diarrhea.
Safe rules for eating fruit for your diet
Eating fruit for a diet is okay. Balanced nutrition guidelines issued by the Ministry of Health recommends you consume 5 servings of fruit vegetables per day. One serving is equivalent to one medium-sized fruit such as one medium-sized orange, one banana, or one medium apple. It is also important to vary the type of fruit you eat.
In addition, don't forget about other nutritional intake from other food sources. A healthy diet is always to make sure you get a variety of different types of healthy foods, so that all your nutritional intake is balanced - nothing is excessive and nothing is lacking. That way you can live healthier.
