Dr Michael Mosley says ditching this one common fruit can boost weight loss (2024)
With a new year comes a new determination by people to lose weight.
Amid resolutions to shed those excess pounds, there are all kinds of recommended diets to follow.
And while you may think that snacking on fruit is the answer, there's one in particular that may not be doing you any favours.
It's advice he's given before, but the guidance from Dr Michael Mosley is being shared again by those looking to slim down in 2024 - and it all revolves around the humble banana.
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The nutritionist behind a range of diets including The Fast 800 and 5:2, says that eating bananas is not as beneficial as you may think and advises cutting out the common fruit if you want to shed some pounds.
In a conversation with sbs.com, he said: “Fruit is great if you’re healthy but if you have weight to lose, then switching to less sugary fruits like apples and berries might be wise.”
He says that those who are 'young and slim' can often 'get away with' eating sugary fruits, like mangos and bananas - the latter of which make it onto the shopping list of most families - but if you are looking to lose weight, that's usually not the case.
Obviously it's not just fruit where people need to avoid having too much sugar. Dr Mosley also advises that dieters limit their consumption of sugary drinks, desserts, treats, and sugar itself, as well as the often overlooked item of breakfast cereals, which are 'laden with sugar'.
He says dieters should focus on healthy fats and oils by consuming olive oil, oily fish, and avocado, and recommends nuts as they are a strong source of vitamins, mineral, fibre, and healthy fats.
Meanwhile, people can get their protein from high quality products such as turkey, chicken, oily fish, pork, eggs, beans, lentils, and seeds.
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"Fruit is great if you're healthy but if you have weight to lose, then switching to less sugary fruits like apples and berries might be wise," he said in a conversation with sbs.com.au. Some fruits are very high in sugar, such as mangoes which can contain up to 45 grams of sugar per fruit.
Some fruits contain compounds that may help reduce body fat. These may include apples and grapefruit. Rhubarb, a vegetable commonly prepared like a fruit, also contains compounds that may support the body's metabolism of fat.
The fruit diet should be followed for only 3 consecutive days. It proposes a total intake of 900 to 1000 calories per day. On the first day of the diet, you should only consume whey protein, vegetables and healthy fats. On the second and third days, you can eat fruit and 100 to 125 g of lean proteins.
Dr Mosley, who created the Fast 800 diet and popularised the 5:2 diet, claims bananas aren't as beneficial as you think when it comes to weight loss. He acknowledges you should eat fruit and veg, but urges dieters not to eat more than seven portions in a day.
The Fast 800 diet is a form of intermittent fasting, where you stop eating for a large part of the day, and the rest of the day's food is inspired by a Mediterranean Diet. Dr Mosley fasts for 12 hours a day, he told SBS, waking at 7am and having his breakfast at 8am after an hour of exercise and work.
Fruits that are rich in antioxidants, such as grapefruit and kiwis, are known for burning belly fat when coupled with regular exercise and other low-fat whole foods.
Berries are a good source of fiber and antioxidants, which can help reduce inflammation and promote weight loss. Some berries that are good for reducing belly fat are strawberries, blueberries, raspberries, and blackberries.
That's because a variety of fruits—all fruits—in moderate portions can aid in weight loss. Natural substances in fruit—including vitamins, minerals, antioxidants, fiber, and prebiotics—are incredibly good for you, not only in terms of protecting against chronic diseases but also for managing your weight.
It's possible to have too much of anything, even healthy foods like fruits and vegetables. But as around three-quarters of us don't meet the 5-a-day recommendation, most of us shouldn't cut back on fruit or veg.
If you want to try going lower-carb then white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all. They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.
How does the Fast 800 work? The first stage of the diet works on the premise that when we eat refined, typically 'white' carbohydrates, like white bread, pasta and rice, they are easily broken down in the gut to release sugars which, over time, leads to fat accumulation and possible insulin resistance.
This fast is a modified way to clean out the system, eating nothing but fresh fruit for three days. Active fasting will allow your body to full empty out and get clean; giving your metabolic organs a chance to rest and renew. The key is planning the meals and snacks ahead of time.
1. Which fruits should be avoided for weight loss? Fruits such as bananas, grapes, cherries, pineapple, and mangoes should be consumed in moderation due to their higher sugar and calorie content.
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