However, whether simply eating fruit in the morning actually helps with weight loss is not as straightforward as we might think, according to the American website Eating Well .
A breakfast consisting entirely of fruit but lacking protein and healthy fats will result in a nutritionally unbalanced meal.
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Fruits are truly a healthy food because they contain many vitamins, minerals, antioxidants, and fiber. Many studies show that eating fruit in moderation can help increase feelings of fullness and control weight.
Specifically, a study published in the journal Appetite showed that eating whole apples before meals increased feelings of fullness and reduced subsequent food intake. This suggests that fruit is more effective in controlling hunger.
This effect is due to the water and fiber content in fruits. They help create a feeling of fullness without causing the body to consume too many calories. Some fruits, such as apples, oranges, grapefruits, and berries, also contain a lot of soluble fiber, which slows down digestion and prolongs the feeling of fullness.
Fruits, on the other hand, usually contain relatively little protein and fat.
Although healthy, fruits often contain relatively little protein and fat. These are two groups of nutrients that are very important for maintaining a feeling of fullness after a meal.
If breakfast consists only of fruit and lacks protein and healthy fats, the body may feel hungry faster, crave food more easily, and struggle to maintain stable energy levels throughout the day. When trying to lose weight, it's crucial not only to eat fewer calories but also to consume enough nutrients and maintain a balanced diet.
The way and amount of food are important.
Furthermore, not all fruits are the same in terms of natural sugar content. Some, such as ripe mangoes, grapes, jackfruit, or fruit juices, can contain quite a lot of sugar. Eating too much of these can lead to a large intake of calories and easily result in weight gain. Therefore, the issue lies in how and how much you eat.
Many current diets discourage eating only a single food group for breakfast, including fruit. An effective weight-loss breakfast typically includes a combination of complex carbohydrates, protein, and healthy fats.
Therefore, instead of just eating fruit, people should combine fruit with foods rich in protein and healthy fats such as yogurt, eggs, oatmeal, chia seeds, or nuts, according to Eating Well .