Get to Know the Fruit Diet and Its Risks and Benefits – To get a proportional body and ideal body weight, it is not uncommon for many people to go on a strict diet. One way is to do a fruit or fruitarian diet. Many people have felt the benefits of the fruit diet. As you know, fruit is known to be good for weight loss because of its high fiber content. Therefore, many people include fruit to complement their daily diet menu. However, in a fruit diet, the fruit is the main intake.
This latest artike will share about get to know the Fruit Diet and its risks and benefits. The fruit diet itself is a very strict type of vegan diet. As the name implies, people on this diet can only eat foods in the form of raw fruits and abstain from eating animal products. To be able to feel the benefits of a fruit diet, a person must be able to meet about 50-70 percent of their daily calorie needs from fresh fruits.
While the rest can be obtained from vegetables, nuts, seeds and cereals. The fruit used consists of several types, namely sour, slightly sour, sweet, oily, and vegetables. Acidic fruits include oranges and lemons while slightly sour ones include cherries and raspberries. Common sweet fruits are bananas, melons, papayas, and others. Furthermore, fruits that contain oil, for example, are avocados.
Where to start
Form a healthier diet based on appropriate portion sizes of the five food groups, including fruits and vegetables. Mostly, natural fruits and vegetables are low in fat, sodium and calories but rich in nutrients such as potassium, fiber, vitamins C, A and folic acid. If you need help, you can consult further with experts such as doctors or nutritionists.
Strengthen bones with calcium
For your source of calcium, switch to fat-free or low-fat (1%) milk. Milk and some milk-based products also contain vitamin D which is important for calcium absorption. If you are lactose intolerant, choose a lactose-free product. Many non-dairy foods add calcium, such as in some cereal products, breads, orange juice and soya milk.
Build muscle with protein
Protein is an important muscle building element. You can get your daily protein intake from meat, fish, eggs, nuts, and seeds. Apart from getting protein, these foods are also important sources of iron, magnesium, zinc and vitamin E.
Always maintain a balanced diet
We all know how difficult it is to keep food intake in balance. But the good news is, you can consider taking nutritional supplements like Boost Optimum which can fill the gap. With essential vitamins and minerals plus other key nutrients, it’s easy for you to stay on a balanced diet.
How to Recognize a Fruit Diet and the Risks and Benefits?
- And here are the benefits:
Benefits of the Fruitarian Diet
The benefits of a fruit diet cannot be separated from the ingredients in it. If you want to try this diet, you will be able to meet the needs of vitamins, minerals, and fiber for the body. Fruit is indeed famous for its high fiber content.
This fiber can help facilitate digestion and reduce cholesterol levels in the blood. In addition, the content of potassium (potassium) in fruit can also regulate the balance of fluid levels in the body and maintain normal blood pressure.
The benefits of a fruit diet can also be obtained from the content of folic acid. In addition, this vitamin is also very good for pregnant women because it can prevent fetal defects. Furthermore, you certainly know that fruit contains lots of vitamin C.
This vitamin is very good for your immunity and cancer prevention. In addition, vitamin C can also help maintain healthy teeth and gums, form collagen, treat skin inflammation, and much more.
Examples of Types of Fruit
To feel the benefits of a fruit diet, of course you have to know which fruits are right for their function. As Bob mentioned above, fruits generally contain fiber, vitamin C, potassium, folic acid, and antioxidants. Examples of fruits that contain fiber are apples, pears, blackberries, and raspberries. To get the benefits of potassium, you can get it in bananas, guava, mango, and cantaloupe.
What are the Ways to Recognize the Fruit Diet and the Risks and Benefits?
Fruit Diet Health Risks
Although the benefits of a fruit diet are good for health, a fruit diet certainly has its own risks. One of the concerns is nutrition. Because food intake is only focused on fruit, there are concerns that this diet may cause nutritional deficiencies. If the nutritional intake is incomplete, the body will feel hungry. That way, the metabolic process will slow down as an effort to save energy. This is certainly not beneficial for those who want to lose weight.
In addition, the fruit diet also has the potential to make adherents experience calcium and iron deficiency. If it lasts in the long term, it can lead to osteoporosis, anemia, and ongoing fatigue. Furthermore, the dangers of a fruit diet can also be caused by the sweet taste of the fruit.
Of course you already know that fruits contain lots of sugar even though they are natural sugars. Therefore, the benefits of a fruit diet will not be obtained for those with certain diseases. For example, people with diabetes, prediabetes, polycystic ovary syndrome, and those with insulin resistance.
Therefore, before you go on this diet, first know your health condition. You can consult and check with your doctor before starting. Thus, you can determine whether your health condition will be disturbed or not if you do a fruit diet.
In addition, if you really want to try a fruit diet, you can eat fruits with a percentage of 50% as a source of your calories. You can complete the rest through vegetable protein sources and supplements. That’s a review of how to recognize a Fruit Diet and its risks and benefits. May be useful. Thus a little review on how to diet, hopefully it is useful, thank you.