The Fruit Guide: Portions, Restrictions, and Fructose Facts

Fruits are one of the best parts of The 28 Day Diet. They give you natural sweetness, vitamins, and energy when you need it most. But not all fruits are the same when it comes to losing weight.

Some fruits have more sugar than others. Some need special portion sizes. And some work better for your goals than others.

This guide will help you pick the right fruits and eat the right amounts. You'll learn which fruits help you lose weight faster and which ones to eat less often.

Fruits do more than just taste good. They give your body important things it needs:

• Vitamins that keep you healthy

• Fiber that helps you feel full

• Water that keeps you hydrated

• Natural energy from healthy sugars

The 28 Day Diet includes fruits because they're much better than candy or sweets. When you eat an apple instead of a cookie, you get nutrition along with sweetness.

But portion control still matters. Even healthy foods can slow down weight loss if you eat too much.

These fruits have less than 12 grams of sugar per 100 grams. You can enjoy them without worrying too much about portions:

• Apples

• Apricots

• Blackberries

• Cherries

• Grapefruit

• Guava

• Kiwi

• Lemons

• Oranges

• Papaya

• Peaches

• Pears

• Pineapple

• Plums

• Raspberries

• Sweet melon

• Tangerines

• Watermelon

These fruits work great for The 28 Day Diet because they fill you up without adding too much sugar to your day.

Some fruits taste amazing but have more sugar. You can still eat them, but stick to these portions:

Strawberries

• 5 small strawberries OR 3 large ones per serving

• These are still pretty low in sugar, but the portions help you stay on track

Grapes

• 10 to 15 grapes per serving

• Grapes are easy to overeat, so count them out

Litchis

• Up to 10 litchis per serving

• These sweet fruits pack more sugar than you might think

Bananas - The Special Case

• Only 1 banana per meal

• Maximum of 2 per day

• No more than 4 per week

Bananas get special rules because they have more carbs and calories than most fruits. They're still healthy, but eating too many can slow your weight loss.

These fruits have more than 12 grams of sugar per 100 grams. You can still eat them sometimes, but not every day:

• Blueberries

• Figs

• Granadilla

• Mango

• Persimmon

• Pomegranates

• Kumquat

Save these for special occasions or when you really want something sweet. A little bit goes a long way.

Fructose is the natural sugar in fruits. Some people worry about it, but here's what you need to know:

Fructose in Fruit Is Different

When you eat fruit, you don't just get fructose. You also get:

• Fiber that slows down sugar absorption

• Vitamins and minerals your body needs

• Water that helps you feel full

• Antioxidants that fight disease

This is totally different from eating candy or drinking soda.

Your Body Handles Fruit Sugar Better

The fiber in whole fruits makes your blood sugar rise slowly and steadily. This is much better than the quick spike you get from processed sugar.

Your liver can handle the fructose in fruits just fine. It's when you eat lots of processed fructose (like in soda) that problems start.

Fruit Won't Ruin Your Diet

Eating fruit as part of The 28 Day Diet actually helps you succeed. When you want something sweet, an apple or orange is much better than a candy bar.

Fresh Is Best

• Choose fresh fruits over dried when you can

• Frozen fruits without added sugar are okay too

• Avoid canned fruits in syrup

Mix It Up

• Try different fruits to get different nutrients

• Don't eat the same fruit every day

• Seasonal fruits often taste better and cost less

Listen to Your Body

• Some people do better with more fruit

• Others lose weight faster with less fruit

• Pay attention to how different fruits make you feel

Eating Too Many "Healthy" Fruits

Just because fruit is healthy doesn't mean you can eat unlimited amounts. Stick to the portions in your meal plan.

Choosing Only Sweet Fruits

If you only eat very sweet fruits like grapes and bananas, you might crave more sugar. Mix in some tart fruits like grapefruit or green apples.

Forgetting About Dried Fruit Rules

The 28 Day Diet has special rules for dried fruits. Don't assume fresh fruit rules apply to dried fruits too.

Drinking Fruit Instead of Eating It

Fruit juice doesn't have the fiber that whole fruit does. Stick to whole fruits when possible.

Fruits are your friends on this diet. They give you natural sweetness, important nutrients, and help you stick to your plan.

The key is choosing the right fruits in the right amounts. Focus on lower-sugar options most of the time. Save the sweeter fruits for when you really want a treat.

Remember, any fruit is better than processed sweets. When you want something sweet, reach for an apple instead of a cookie. Your body will thank you, and you'll stay on track with your weight loss goals.

The 28 Day Diet works because it teaches you to make better choices. Learning about fruits is just one part of building habits that will keep you healthy long after your 28 days are done.