By Mike Thomas, NBHWC
November 9, 2023
Meet Jessica, a determined woman who wants to lose weight and become healthier. Like many of us, she’s tried various diets but was puzzled about one thing: fruit. Some people said that eating fruit could prevent weight loss. So, she asked herself, “Is fruit a friend or an enemy in my weight loss journey?”
The Sugar Mystery: Natural vs. Added Sugars
The big question about fruit and weight loss is sugar. Fruits have natural sugars, mainly fructose, which is different from the bad added sugars in processed foods. Added sugars are the ones that can make you gain weight and have health problems.
Imagine Jessica’s journey to understanding the sugar puzzle. She learned to tell the difference between natural and added sugars. One big clue is that fruit doesn’t have a label listing added sugars. That’s because there are no added sugars in fruit! When you grab an apple or a bunch of grapes, you’re getting the real deal, natural sweetness.
Understanding this difference was like solving a secret code for Jessica. She realized that it wasn’t the fruit that was causing the problem; it was the sneaky added sugars hiding in processed snacks, soda, and sugary cereals that were to blame for weight gain.
Calories: The Big Secret
Jessica also learned an important rule for weight loss: calories. To lose weight, you need to eat fewer calories than you burn. Fruits can help with that because they’re full of good stuff like vitamins and fiber but low in calories. For example, a pound of blackberries has only 200 calories, which is great if you’re watching your calories.
Jessica understood that it’s more about how many calories you eat than blaming fruit for weight gain. Instead of avoiding fruits, she started including them in her daily meals, knowing they wouldn’t ruin her weight loss goals.
The Truth About Fruit Sugars
Jessica also learned that fruit sugars are not bad for weight loss. Fruit is good for you. It gives you more energy and fills up your energy stores in your liver. It’s not the same as the sugar in processed foods, like soda. So, when you enjoy a delicious, juicy apple, you’re giving your body the energy it needs to stay active throughout the day.
Understanding this, Jessica stopped seeing fruit sugars as an enemy and started viewing them as a natural source of energy. She realized that her body needed these sugars to stay active and healthy.
Choosing the Right Fruits
Jessica found that not all fruits are the same when it comes to weight loss. Some fruits are better because they help you eat fewer calories. She liked berries like blackberries, blueberries, and strawberries because they have low calories and lots of good things for your health.
Melons, such as watermelon and cantaloupe, are also good for losing weight because they have a lot of water and few calories. These fruits not only quench your thirst on a hot day but also help keep you hydrated and feeling full, which is important for weight management.
Apples are another favorite of Jessica’s. They’re tasty and full of fiber, which helps you feel full. Fiber is like your body’s natural stop sign. It tells you when you’ve had enough to eat, preventing you from overeating.
As Jessica started eating fruits, she realized that she could enjoy sweet, delicious options without guilt. She no longer saw fruit as a threat to her weight loss journey but as a helpful tool to reach her goals.
Jessica’s Success Story
Jessica’s story shows that fruit can help you lose weight. It’s not the enemy, but a friend on your weight loss journey. With the right knowledge and choices, you can enjoy fruit and still lose weight, just like Jessica did! There are several studies that show the positive effects of eating a lot of fruit in your path to better health.
The Science Behind Fruit and Weight Loss
To better understand the role of fruit in weight loss, let’s explore some science. Fruits offer a variety of benefits that can positively impact your weight loss efforts:
1. Low-Calorie, High-Nutrient: Fruits are packed with essential vitamins, minerals, and antioxidants while having relatively low calories. This makes them an excellent choice for those looking to shed pounds. You can enjoy a variety of fruits without consuming too many calories.
2. Fiber-Filled: Many fruits are rich in dietary fiber, which helps with feeling full and controls sugar cravings. Fiber also helps stabilize blood sugar levels and reduce the desire for sugary treats.
3. Hydration Boost: Fruits like watermelon and oranges have high water content, which helps keep you hydrated and reduces overall calorie intake. Staying well-hydrated is important for effective weight loss.
4. Natural Sugars: The sugars in fruit, mainly fructose, are natural and come with essential nutrients. These natural sugars are processed differently in your body and don’t have the same negative impact on weight and health as added sugars.
5. Healthy Snacking: Opting for a piece of fruit when you crave something sweet is a smart choice. You get a sweet and satisfying treat without the empty calories and health risks of processed sweets.
A Variety of Ways to Enjoy Fruit
Incorporating fruit into your diet can be exciting. There are many delicious and creative ways to enjoy fruit while working toward your weight loss goals:
1. Fresh Fruit: The simplest way to enjoy fruit is by eating it fresh. Whether you have an apple as a snack or a bowl of mixed berries for dessert, you can savor the natural sweetness of fruits.
2. Smoothies: Blending your favorite fruits with yogurt or a dairy-free alternative can create a tasty and satisfying smoothie. You can even add vegetables like spinach or kale for an extra nutrient boost.
3. Fruit Salad: Combine a variety of fruits in a colorful fruit salad. Add a squeeze of fresh lime or a drizzle of honey for an extra burst of flavor. HERE is a link to my Spinach Smoothie Recipe!
4. Grilled Fruit: Grilling fruits like peaches, pineapples, and plums can enhance their natural sweetness. Serve them as a side dish or a healthy dessert option.
5. Yogurt Parfaits: Layer Greek yogurt with fresh fruit, nuts, and a drizzle of honey to create a wholesome parfait that’s perfect for breakfast or a satisfying snack.
6. Frozen Fruits: You can make your own delicious frozen treats by putting grapes, banana slices, or berries in the freezer. They’re a healthy and tasty option instead of regular ice cream. Frozen fruits you buy at the store are usually picked when they’re ripe and in season, so you can enjoy them even when that fruit’s peak season is done.
7. Oatmeal Toppings: Sprinkle chopped fruits like strawberries or sliced bananas on your morning oatmeal. It adds flavor and nutrition without the need for additional sweeteners.
Remember, weight loss takes time and effort. It’s important to be patient and keep working toward your goals. Fruits can be a helpful part of your journey, but the key is to make informed choices and focus on overall health. You can do it!
If you want to learn more about the benefits of fruits in your weight loss journey, check out my video for more insights and inspiration.
Also, feel free to reach out if you’d like to schedule a free consultation to discuss ways to include more plant-based foods in your weight loss journey. You’ve got this!
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com
I’m putting fruit on the shopping list!