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  • Although "The Fruit Diet" has been getting publicity for promising 9 to 10 lbs. of weight loss in 3 days, the exact amount of weight you can lose on a fruit diet varies, depending on the amount of calories you eat verses the calories you burn daily. As Kathleen M. Zelman, MPH, RD, LD with WebMD points out, fresh fruit is great for weight loss because it's high in nutrients, antioxidants and fiber but low in calories--and losing weight is all about eating fewer calories than you burn.

    Expert Insight

    In her article "Ten Ways to Fight Fat with Fruit," Lynn Grieger explains that burning more calories than you eat is easiest when you eat "low energy density" foods. Low energy density foods are ones, like fruit, that have fewer calories per gram of food.

    Misconceptions

    Fruit dieters should know that not all fruits provide the "low energy density" needed for optimal weight loss. Grieger says dried fruits, canned fruit in heavy syrup or jarred fruit can have additives that increase their calories or lower water content than their fresh counterparts.

    Function

    The optimal diet fruits are one that are fresh, high in water content and dense with fiber. Grieger suggests berries, grapefruit, melons, peaches and papaya.

    Warning

    Kristie Leong M.D. warns dieters to avoid fruit juices that lack fiber and the fruits that are naturally higher in sugar and calories like bananas, passion fruit, oranges, pears and pineapples that can contribute to weight gain instead of weight loss.

    Caution

    Although fruit diets can be high in some nutrients, Joan Salge Blake, MS, RD, clinical associate nutrition professor at Boston University cautions that prolonged fruit diets can lack a variety of critical nutrients like calcium, vitamin D, B12, riboflavin and essential fatty acids necessary for optimal health.

    Source:

    Lynn Grieger, 10 Ways to Fight Fat with Fruit

    Kathleen M. Zelman, MPH, RD, LD

    Joan Salge Blake, MS, RD, clinical associate nutrition professor at Boston University

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