We are all aware of the national campaign that encourages us to eat at least five portions of fruit and vegetables a day to keep healthy, but what about if you’re trying to lose weight? Should you avoid fruit completely? Or is it ok to have fruit in moderation? This is a question I am often asked, so today I thought I would share my feelings on the subject.
First of all, it’s important to remember that everyone has different life experiences with food, as well as different dietary needs and requirements. For example, last summer I met a lovely lady from Eastern Europe. She was keen to lose weight and on assessment, she already ate quite a lot of fruit. She suffered significantly from emotional eating and this was a real concern for her.
We discussed her past experiences and history of food intake, and she informed me that whilst growing up, she had experienced significant food rationing. Since moving to the UK as an adult, she found herself in a situation where foods, previously unavailable to her, were now in abundance, including certain fruits such as banana’s, which she now thoroughly enjoyed.
So why am I telling you this? Because it’s important to remember that everyone’s past experiences and relationship with food is very unique and different. It is also important to remember that the weight loss process is not just physiological, but psychological, behavioural and emotional too. Essentially for some people, making specific rules about food can be quite detrimental to their overall health and wellbeing.
After much discussion, if I had encouraged her to avoid certain fruits in order to lose weight, this would have only amplified her feelings of anxiety and guilt around food, leaving her trapped in a vicious cycle of emotional eating and weight gain. In addition, she already had much more important aspects of her dietary intake that she needed to work on improving. So it’s really about looking at the bigger picture and discovering what is most appropriate and realistic for each individual.
Can I Eat Fruit and Still Lose Weight?
So back to my original question. Can I eat fruit and still lose weight? The physiological answer to this question is YES. Ultimately, whether we lose weight or not, is down to being in caloric deficit and optimal hormonal health. If I was stuck on a dessert island for a week, and ate nothing but berries, I would lose weight! Rather than looking at foods in isolation, I feel it’s more important to look at foods in context of the whole diet. More often than not, people who struggle with their weight have much deeper underlying issues with food. If I stopped eating berries, but continued eating sugary cakes, pastries and takeout on a regular basis, that would be more concerning to me.
So why has fruit got such a bad reputation when it comes to weight loss? It’s because fruit contains a certain amount of carbohydrate, or natural sugars. If you have been overweight for a significant period of time, are of South Asian or Afro-Caribbean descent, or if you have a family history of diabetes, hyperinsulinaemia, or metabolic syndrome, you may be at greater risk of developing type 2 diabetes. Often, people who have been overweight for a significant period of time, already have elevated levels of the hormone insulin circulating in the blood. This can increase their risk of developing type 2 diabetes, and can be unhelpful if you are trying to lose weight.
As a General Guide
An average of two to three small portions of fruit, spaced out evenly throughout the day, is reasonable if you enjoy fruit and are trying to lose weight. However, this may differ depending on an individuals clinical history, specific dietary needs, preferences, and lifestyle. The emphasis for me has always been on increasing our intake of vegetables, particularly for weight loss. And how much is a portion of fruit? A portion of fruit is around a handful or the equivalent of 80g in weight per portion of fruit and vegetables. Fruit and vegetables are also a good source of fibre, vitamins and minerals, so can be included as part of a healthy balanced diet.
The consumption of fruit and weight loss has always been a very contentious subject, but it’s important to recognise that fruits differ considerably in their overall carbohydrate content. Portion size is also extremely important. Berry fruits such as strawberries and raspberries are especially helpful if you are looking for ways to enjoy fruit, whilst also lowering the overall carbohydrate content of your diet. I will be writing a separate blog post, comparing different fruits and the average sugar content per portion, but for now I hope this has answered the more general question as to whether it is possible to eat fruit and still lose weight 🙂
